GOLDFISH SOUR CREAM & ONION BAKED SNACK CRACKERS receive a FoodScore of 59/100 (Decent), primarily driven by its notable protein content and micronutrient contributions, balanced against its classification as a processed food.
This GOLDFISH product scores 59/100, indicating a decent nutritional profile.
A strength is its protein content at 13.3g per 100g, contributing positively to satiety.
The primary concern is the high sodium content, at 866.67mg per 100g.
It is classified as NOVA class 3 (processed), typical for snack crackers.
Consider portion control to manage sodium intake when consuming this snack.
Scores +26 points above the dairy category average (33/100 across 5088 foods).
Fiber
3.3g
12% of Daily Value
Protein
13.3g
27% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
866.67mg
38% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Protein (13.3g)+9
Micronutrients (Calcium, Iron, Riboflavin)+6
−
What holds it back
Sodium (866.7mg)-4
Processed (NOVA 3)-5
Why it scores 59
GOLDFISH SOUR CREAM & ONION BAKED SNACK CRACKERS achieve a FoodScore of 59 out of 100, placing them in the 'Decent' category. This score reflects a balance of positive and negative nutritional attributes. The product receives bonuses for its protein content, providing 13.3g per 100g, which is a significant contribution for a snack cracker. Additionally, it offers meaningful amounts of certain micronutrients, including 10% DV for calcium and 26% DV for iron per 100g. However, the score is negatively impacted by its sodium content, which is 866.67mg per 100g, contributing to a penalty. The presence of enriched wheat flour and its classification as a NOVA class 3 (processed) food also incurs a penalty, as processed foods generally offer less nutritional density than whole foods. Compared to a generic dairy equivalent, which often has higher protein and calcium, this GOLDFISH product provides a different nutritional profile, leaning more towards a savory snack with notable protein and iron, but also higher sodium.
Health benefits
What the nutrients in goldfish sour cream & onion baked snack crackers, sour cream & onion actually do for you, grounded in established dietary science.
Source of Protein
This GOLDFISH product provides 13.3g of protein per 100g, which can contribute to feelings of fullness and support muscle maintenance. Protein is an essential macronutrient involved in numerous bodily functions, including tissue repair and enzyme production. For a snack cracker, this is a relatively higher protein content compared to many similar products, making it a more satiating option than those primarily composed of refined carbohydrates.
Iron Contribution
GOLDFISH SOUR CREAM & ONION BAKED SNACK CRACKERS offer 4.67mg of iron per 100g, fulfilling 26% of the Daily Value. Iron is crucial for oxygen transport in the blood and energy metabolism. Including iron-rich foods in the diet is important for preventing iron deficiency, which can lead to fatigue and weakness. This product can be a convenient way to contribute to daily iron intake, especially for individuals who may struggle to meet their needs through other sources.
Calcium and Riboflavin Content
This snack cracker also contributes to daily intake of calcium and riboflavin. With 133mg of calcium per 100g (10% DV), it supports bone health and nerve function. Riboflavin, a B vitamin, is present due to the enriched wheat flour and plays a role in energy production and cell growth. While not a primary source, these contributions can add to the overall nutrient density of the diet when consumed in moderation.
GOLDFISH SOUR CREAM & ONION BAKED SNACK CRACKERS receive a FoodScore of 59/100 (Decent), primarily driven by its notable protein content and micronutrient contributions, balanced against its classification as a processed food.
How to eat it
GOLDFISH SOUR CREAM & ONION BAKED SNACK CRACKERS are typically consumed as a standalone snack or as a crunchy addition to meals. A common portion is around 57 pieces, but it's easy to overconsume due to their snackable nature. They can be integrated into a balanced diet with mindful portioning.
Pair with a source of fresh produce like carrot sticks or cucumber slices to add fiber and vitamins.
Use as a topping for salads or soups instead of croutons to add a savory crunch.
Measure out a serving into a small bowl to help with portion control and avoid overeating directly from the bag.
Combine with a lean protein source like a hard-boiled egg or a small handful of nuts for a more balanced snack.
Things to keep in mind
This product contains common allergens including wheat, milk, and soy, as indicated by the ingredient list (enriched wheat flour, parmesan cheese, sweet cream solids, sour cream solids, butter, whey, milkfat, and vegetable oils which may include soybean). Individuals with sensitivities or allergies to these ingredients should avoid consumption. The sodium content of 866.67mg per 100g is relatively high, which could be a concern for individuals monitoring their sodium intake, such as those with hypertension or kidney conditions. While generally safe for most populations, moderation is key due to the processed nature and sodium level.
Is GOLDFISH SOUR CREAM & ONION BAKED SNACK CRACKERS healthy?
This product receives a FoodScore of 59/100, which is considered 'Decent'. It offers some protein and micronutrients like iron and calcium, but it is also a processed food with a notable sodium content. 'Healthy' is subjective and depends on your overall dietary pattern, but this product can fit into a balanced diet when consumed in moderation.
How does GOLDFISH SOUR CREAM & ONION compare to other snack crackers?
Compared to many other snack crackers, such as Ritz Crackers, GOLDFISH SOUR CREAM & ONION offers a similar NOVA class (processed) but may have a different micronutrient profile. Its protein and iron content are notable for a cracker. However, its sodium level is something to consider when comparing to lower-sodium cracker options.
What are 'natural flavors' in the ingredient list?
'Natural flavors' are food additives derived from natural sources, such as spices, fruits, vegetables, or meat. They are used to enhance the taste of the product. While derived from natural sources, they are still processed ingredients and do not typically contribute significant nutritional value.
What is a reasonable portion size for these crackers?
The declared serving size is 57 pieces. This portion provides a specific amount of calories, protein, and sodium. Adhering to this serving size can help manage overall intake, especially considering the sodium content. For many, this might be a small handful.
Can children eat GOLDFISH SOUR CREAM & ONION?
Yes, children can consume GOLDFISH SOUR CREAM & ONION as part of a varied diet. However, due to the sodium content, it's important to offer it in moderation and balance it with other lower-sodium foods. Always supervise young children while eating to prevent choking hazards.