GOLDFISH CHEDDAR + ZESTY CHEDDAR + PARMESAN MIX BAKED SNACK CRACKERS receives a FoodScore of 54/100 (Decent). The primary factor impacting this score is its sodium content.
This GOLDFISH product scores 54/100, placing it in the 'Decent' category.
A notable strength is its protein content, providing 15.38g per 100g.
The main concern is the high sodium content, at 846.15mg per 100g.
Compared to a whole-food snack, this processed cracker offers less micronutrient diversity.
Portion control is important due to its NOVA class 3 processing and sodium levels.
Scores +13 points above the snack category average (41/100 across 2903 foods).
Fiber
3.8g
14% of Daily Value
Protein
15.38g
31% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
846.15mg
37% of Daily Value
+
What it brings to the table
Fiber (3.8g)+4
Protein (15.4g)+10
−
What holds it back
Saturated fat (3.9g)-1
Sodium (846.1mg)-4
Processed (NOVA 3)-5
Why it scores 54
GOLDFISH CHEDDAR + ZESTY CHEDDAR + PARMESAN MIX BAKED SNACK CRACKERS achieved a FoodScore of 54 out of 100, categorizing it as 'Decent'. This score is influenced by both positive and negative nutritional aspects. On the positive side, the product receives a significant bonus for its protein content, contributing 15.38g per 100g, which is a notable amount for a snack cracker. It also gains points for its fiber content, providing 3.8g per 100g. However, several factors reduce its overall score. The product incurs a penalty for its saturated fat content, at 3.85g per 100g. A more substantial penalty is applied due to its high sodium level of 846.15mg per 100g, which is a significant amount for a snack. Furthermore, as a NOVA class 3 food, it is considered processed, which results in an automatic penalty. Ingredients like enriched wheat flour and vegetable oils (canola, sunflower and/or soybean) are typical of processed snack foods. Compared to a whole-food snack alternative, this GOLDFISH product offers less in terms of diverse micronutrients and is higher in sodium.
Health benefits
What the nutrients in goldfish cheddar + zesty cheddar + parmesan mix baked snack crackers, cheddar + zesty cheddar + parmesan actually do for you, grounded in established dietary science.
Source of Protein
This product provides 15.38g of protein per 100g, contributing to satiety and muscle maintenance. Protein is an essential macronutrient involved in various bodily functions, including tissue repair and enzyme production. For a snack cracker, this is a relatively high protein content, which can help in feeling full between meals. Including protein in snacks can be beneficial for individuals looking to manage their hunger throughout the day.
Contains Dietary Fiber
GOLDFISH crackers offer 3.8g of fiber per 100g. Dietary fiber is important for digestive health and can contribute to a feeling of fullness. While not a primary source of fiber compared to whole grains or vegetables, this amount can still contribute to daily fiber intake, which is often below recommended levels for many Americans. Fiber also plays a role in regulating blood sugar levels.
Provides Iron
With 1.54mg of iron per 100g, this product contributes 9% of the Daily Value for iron. Iron is a crucial mineral necessary for oxygen transport in the blood and overall energy metabolism. While not a primary source, this contribution can be helpful, especially for individuals who may need to increase their iron intake. Iron deficiency can lead to fatigue and other health issues.
GOLDFISH CHEDDAR + ZESTY CHEDDAR + PARMESAN MIX BAKED SNACK CRACKERS receives a FoodScore of 54/100 (Decent). The primary factor impacting this score is its sodium content.
How to eat it
GOLDFISH crackers are commonly consumed as a convenient, ready-to-eat snack, often eaten directly from the package. They are popular with children and adults alike, typically enjoyed between meals or as part of a packed lunch. A common portion size is one pack, as indicated on the label.
To enhance the nutritional value, pair GOLDFISH crackers with fresh vegetables like carrot sticks or cucumber slices for added fiber and vitamins.
Consider serving with a source of healthy fats, such as a small portion of avocado or a handful of nuts, to create a more balanced snack.
Be mindful of portion sizes; while convenient, consuming multiple packs can lead to excessive sodium intake.
Use GOLDFISH crackers as a crunchy topping for soups or salads instead of eating them as a standalone snack to help control overall intake.
Things to keep in mind
This GOLDFISH product contains common allergens including wheat and milk, as indicated by the presence of enriched wheat flour and various cheeses. Individuals with celiac disease or gluten sensitivity should avoid this product due to the wheat content. Those with dairy allergies should also exercise caution. The product's high sodium content (846.15mg per 100g) is a consideration for individuals managing blood pressure or those advised to limit sodium intake. While the ingredient list includes vegetable oils (canola, sunflower and/or soybean), these are common in processed snacks and do not present unique cautions beyond general dietary considerations for processed fats.
This GOLDFISH product has a FoodScore of 54/100, indicating it is a 'Decent' choice. It offers protein and fiber, but its high sodium content is a nutritional consideration. It can fit into a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does GOLDFISH compare to other snack crackers?
Compared to a plain whole-wheat cracker like Triscuit, GOLDFISH crackers may have a similar or higher sodium content depending on the specific Triscuit variety. While GOLDFISH offers some protein, Triscuit typically provides more fiber due to its whole grain base. Both are processed snack options, and nutritional profiles can vary significantly between brands and flavors.
What is 'enriched wheat flour' and why is it in the ingredient list?
Enriched wheat flour is refined wheat flour that has had certain B vitamins (niacin, thiamine mononitrate, riboflavin, folic acid) and iron added back after processing. This enrichment helps to restore nutrients lost during the milling process. It is a common ingredient in many baked goods and snack crackers.
What is a reasonable portion size for these GOLDFISH crackers?
The declared serving size is 1 Pack. Adhering to this portion size is important, especially given the sodium content. Consuming multiple packs can quickly lead to exceeding recommended daily sodium limits. For a balanced snack, consider pairing a single pack with fresh fruits or vegetables.
Are GOLDFISH crackers suitable for children?
GOLDFISH crackers are a popular snack for children. However, due to the sodium content, it's important to offer them in moderation and as part of a varied diet that includes plenty of whole, unprocessed foods. Always consider a child's overall daily sodium intake when including processed snacks.