GOLDFISH Mac & Cheese scores 49/100 (Decent) on FoodScore, primarily due to its classification as an ultra-processed food and its high sodium content, despite providing a notable amount of protein.
This GOLDFISH product has a FoodScore of 49/100, placing it in the 'Decent' category.
It provides 14.29g of protein per 100g, contributing positively to its nutritional profile.
The product contains 657.14mg of sodium per 100g, which is a significant penalty.
Classified as NOVA 4, this GOLDFISH Mac & Cheese is an ultra-processed food.
Consider this as an occasional meal rather than a regular dietary staple due to its processing.
Scores +16 points above the dairy category average (33/100 across 5088 foods).
Fiber
1.4g
5% of Daily Value
Protein
14.29g
29% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
657.14mg
29% of Daily Value
+
What it brings to the table
Protein (14.3g)+10
Micronutrients (Vitamin A)+2
−
What holds it back
Sodium (657.1mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 49
GOLDFISH Mac & Cheese receives a FoodScore of 49 out of 100, largely influenced by its classification as a NOVA 4ultra-processed food, which incurs a -10 point penalty. While it benefits from a +10 bonus for its substantial protein content of 14.29g per 100g and a +2 bonus for Vitamin A (16% DV), these are offset by other factors. A significant penalty of -3 points is applied due to its high sodium content, at 657.14mg per 100g. The ingredient list includes enriched macaroni and a cheese sauce mix with corn maltodextrin and natural flavors, indicating a formulation typical of processed convenience foods. Compared to a generic dairy equivalent, which often provides more diverse micronutrients and less processing, this GOLDFISH product falls short in overall nutritional density, despite its protein contribution.
Health benefits
What the nutrients in goldfish, mac & cheese actually do for you, grounded in established dietary science.
Source of Protein
This GOLDFISH Mac & Cheese provides 14.29g of protein per 100g, which can contribute to your daily protein intake. Protein is essential for muscle maintenance and repair, and plays a role in satiety. Including protein in meals can help manage hunger throughout the day. While not a primary protein source, it can supplement other protein-rich foods in a balanced diet.
Contains Vitamin A
The product offers 16% of the Daily Value for Vitamin A per 100g. Vitamin A is an important nutrient for vision, immune function, and cell growth. While this amount is not exceptionally high, it contributes to meeting daily micronutrient needs. It's a modest addition to the nutritional profile of this convenience meal.
Convenient Meal Option
As a pre-packaged meal, GOLDFISH Mac & Cheese offers quick and easy preparation, making it a convenient option for busy individuals or families. Its ease of use can be beneficial when time is limited, helping to provide a meal quickly. However, it is important to balance such convenience foods with less processed options.
GOLDFISH Mac & Cheese scores 49/100 (Decent) on FoodScore, primarily due to its classification as an ultra-processed food and its high sodium content, despite providing a notable amount of protein.
How to eat it
GOLDFISH Mac & Cheese is typically consumed as a quick lunch or dinner, often by children, due to its familiar flavor and ease of preparation. A common portion size is one serving, which is 2.5 ounces. It's often eaten on its own, but can be enhanced with other foods.
To improve the nutritional balance, pair GOLDFISH Mac & Cheese with a side of fresh vegetables like steamed broccoli or a simple salad.
Consider adding a lean protein source, such as grilled chicken or tuna, to increase the overall protein content of the meal.
Be mindful of portion sizes; while convenient, regular consumption of ultra-processed foods should be moderated.
For a more balanced meal, serve with a glass of milk to add calcium and Vitamin D, which are low in this product.
Things to keep in mind
This product contains wheat and milk, which are common allergens. Individuals with sensitivities or allergies to these ingredients should avoid consumption. The high sodium content (657.14mg per 100g) is a consideration, particularly for individuals monitoring their sodium intake due to blood pressure concerns. The presence of natural flavors and corn maltodextrin are typical of ultra-processed foods, and while generally recognized as safe, some individuals may prefer to limit intake of such ingredients. This product is not suitable as a primary source of nutrition and should be consumed as part of a varied diet.
GOLDFISH Mac & Cheese scores 49/100, placing it in the 'Decent' category. While it offers a good amount of protein, its classification as an ultra-processed food and high sodium content are significant nutritional drawbacks. It can be part of a balanced diet when consumed in moderation and paired with more nutrient-dense foods.
How does GOLDFISH Mac & Cheese compare to other mac and cheese brands?
Compared to other popular boxed mac and cheese brands like Kraft Macaroni & Cheese, GOLDFISH Mac & Cheese shares similar characteristics as an ultra-processed convenience food. Nutritional profiles can vary, but many in this category tend to be high in sodium and often lack significant fiber or diverse micronutrients. Always check the specific nutrition label for direct comparisons.
What is 'enriched macaroni' in the ingredient list?
Enriched macaroni refers to pasta made from 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 of the grain, contributing to the product's micronutrient profile.
What is a reasonable portion size for GOLDFISH Mac & Cheese?
The recommended serving size for GOLDFISH Mac & Cheese is 2.5 ounces. Sticking to this portion size helps manage calorie and sodium intake. For a more filling meal, consider supplementing with fresh vegetables or a lean protein rather than increasing the portion of the mac and cheese itself.
Can GOLDFISH Mac & Cheese be part of a vegetarian diet?
Yes, GOLDFISH Mac & Cheese is suitable for a vegetarian diet as it does not contain any meat, poultry, or fish ingredients. Its primary ingredients are enriched macaroni and a cheese sauce mix containing dairy products. However, it is not suitable for vegan diets due to the presence of milk and cheese.