PEPPERIDGE FARM Goldfish Cheddar scores 47/100 (Decent) on FoodScore, primarily due to its **ultra-processed nature** and **high sodium content**, despite some fiber and protein.
This product received a FoodScore of 47/100, indicating a Decent nutritional profile.
It contains 3.7g of fiber and 7.4g of protein per 100g serving.
A significant concern is the high sodium content at 833.33mg per 100g.
As a NOVA class 4 food, it is an ultra-processed snack, unlike whole-food alternatives.
Consider portion control to manage sodium intake when consuming this snack.
Scores -4 points above the snack category average (51/100 across 54 foods).
Fiber
3.7g
13% of Daily Value
Protein
7.41g
15% of Daily Value
Added sugar
1.9g
4% of Daily Value
Sodium
833.33mg
36% of Daily Value
+
What it brings to the table
Fiber (3.7g)+4
Protein (7.4g)+3
Micronutrients (Potassium, Iron)+4
−
What holds it back
Sodium (833.3mg)-4
Ultra-processed (NOVA 4)-10
Why it scores 47
PEPPERIDGE FARM Goldfish Cheddar receives a FoodScore of 47/100, placing it in the Decent category. The primary factor influencing this score is its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty. While the product does offer some nutritional positives, such as 3.7g of fiber and 7.4g of protein per 100g, these are offset by other aspects. A notable concern is the high sodium content at 833.33mg per 100g, which contributes negatively to the score. The ingredient list includes canola oil and cornstarch, common in processed snacks. Compared to a whole-food snack alternative, which would typically be minimally processed and lower in sodium, PEPPERIDGE FARM Goldfish Cheddar presents a less favorable nutritional profile due to its processing and specific nutrient levels. The added sugar content is relatively low at 1.9g per 100g, which is a positive aspect for this type of snack.
Health benefits
What the nutrients in pepperidge farm goldfish cheddar actually do for you, grounded in established dietary science.
Provides Some Fiber
PEPPERIDGE FARM Goldfish Cheddar contains 3.7g of fiber per 100g. Fiber is an important dietary component that can contribute to digestive regularity and may help with satiety. While this amount is not exceptionally high, it can contribute to your daily fiber intake, especially when consumed as part of a varied diet. Including sources of fiber in snacks can be a practical way to meet daily recommendations.
Source of Protein
With 7.4g of protein per 100g, this product offers a modest amount of protein. Protein is essential for muscle maintenance and repair, and it can also play a role in feelings of fullness. While not a primary protein source, it can contribute to the overall protein intake of a meal or snack, particularly when combined with other protein-rich foods.
Contains Essential Micronutrients
This snack provides 648.15mg of potassium (14% DV) and 2.59mg of iron (14% DV) per 100g. Potassium is important for maintaining fluid balance and blood pressure, while iron is crucial for oxygen transport in the body. These micronutrients, though not present in very high amounts, contribute to the overall nutritional value of the product.
PEPPERIDGE FARM Goldfish Cheddar scores 47/100 (Decent) on FoodScore, primarily due to its ultra-processed nature and high sodium content, despite some fiber and protein.
How to eat it
PEPPERIDGE FARM Goldfish Cheddar crackers are typically consumed as a standalone snack, often by the handful. They are a common choice for quick convenience or as a component of a packed lunch. A typical portion size is often larger than the recommended serving, which can impact overall nutrient intake.
Pair with a source of fresh produce, such as carrot sticks or cucumber slices, to add vitamins and increase fiber content.
Combine with a protein source like a small handful of nuts or a cheese stick to enhance satiety and balance the snack.
Measure out a specific portion rather than eating directly from the bag to help manage sodium and calorie intake.
Consider using them as a crunchy topping for salads or soups instead of a primary snack to add texture without overconsumption.
Things to keep in mind
Consumers should be aware that PEPPERIDGE FARM Goldfish Cheddar is an ultra-processed food (NOVA class 4). The ingredient list includes natural flavor, which can be a complex mixture of substances. The product contains wheat and milk, as declared allergens, which is important for individuals with sensitivities or allergies to these ingredients. Due to its high sodium content (833.33mg per 100g), individuals monitoring their sodium intake, such as those with high blood pressure, should consume this product in moderation. While not a concern for most, the presence of canola oil is common in many processed snacks.
PEPPERIDGE FARM Goldfish Cheddar scores 47/100, placing it in the Decent category. While it offers some fiber and protein, its classification as an ultra-processed food and high sodium content are factors to consider. It can be part of a balanced diet when consumed in moderation and alongside more nutrient-dense foods.
How does PEPPERIDGE FARM Goldfish Cheddar compare to other snack crackers?
Compared to other snack crackers like Ritz Crackers, PEPPERIDGE FARM Goldfish Cheddar has a similar profile as an ultra-processed snack. Nutritional values can vary, but many crackers in this category share concerns regarding sodium and refined grains. Always check the specific nutrition label for direct comparisons.
What is 'enriched flour' in the ingredient list?
Enriched flour is wheat flour that has had certain B vitamins (niacin, thiamine mononitrate, riboflavin, folic acid) and iron added back after processing. While it restores some nutrients, it is still a refined grain, meaning the bran and germ have been removed.
What is a reasonable portion size for PEPPERIDGE FARM Goldfish Cheddar?
A reasonable portion size is typically around 30g, which is approximately 55 pieces. This portion would provide about 250 calories and 250mg of sodium. Adhering to this portion helps manage calorie and sodium intake within daily limits.
Can children eat PEPPERIDGE FARM Goldfish Cheddar?
Yes, children can eat PEPPERIDGE FARM Goldfish Cheddar. However, due to its sodium content and ultra-processed nature, it should be offered in moderation as part of a varied diet. Encourage pairing it with fruits or vegetables to enhance the nutritional value of the snack.