Cheez-Its vs Waffle (frozen)
Side-by-side macro comparison. Cheez-Its vs Waffle (frozen) per their standard serving sizes.
Macro Comparison Table
| Macro | Cheez-Its | Waffle (frozen) | Difference |
|---|---|---|---|
| Calories | 150 cal | 87 cal | +72% Cheez-Its |
| Protein | 3g | 2g | +50% Cheez-Its |
| Carbs | 17g | 13g | +31% Cheez-Its |
| Fat | 8g | 3g | +167% Cheez-Its |
Differences shown relative to Cheez-Its. Positive = Cheez-Its has more.
Quick Take
Cheez-Its delivers 150 calories per serving with 3g protein, 17g carbs, and 8g fat. Waffle (frozen) delivers 87 calories with 2g protein, 13g carbs, and 3g fat. The most meaningful difference: Waffle (frozen) saves 63 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Waffle (frozen) gives you 63 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Waffle (frozen) delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Cheez-Its brings 150 calories — useful when you're chasing a surplus and struggling to eat enough. Cheez-Its delivers 3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Waffle (frozen) fits cleanly into keto with only 13g carbs. Cheez-Its at 17g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Cheez-Its or Waffle (frozen)?
Cheez-Its has more protein: 3g vs 2g per serving. That's a difference of 1g.
Which has fewer calories, Cheez-Its or Waffle (frozen)?
Waffle (frozen) has 87 calories per serving vs 150 calories in Cheez-Its — a difference of 63 calories.
Is Cheez-Its or Waffle (frozen) better for keto?
Waffle (frozen) is the better keto choice at 13g carbs per serving vs 17g carbs in Cheez-Its.
Is Cheez-Its or Waffle (frozen) better for weight loss?
For weight loss, Waffle (frozen) gives you more calorie flexibility (63 cal less per serving). For preserving muscle during a deficit, Waffle (frozen) delivers more protein per calorie. Most people on cuts benefit from Waffle (frozen).
Which Is Better for Your Goal?
🔥 Weight Loss
Waffle (frozen)
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Cheez-Its
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Waffle (frozen)
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Cheez-Its and Waffle (frozen) stack up:
Full Cheez-Its guide • Full Waffle (frozen) guide • All comparisons