GOLDFISH XTRA CHEDDAR + PRETZEL MIX BAKED SNACK CRACKERS receives a FoodScore of 52/100 (Decent), primarily due to its **moderate protein content** and **significant sodium levels**.
This GOLDFISH product scores 52/100, placing it in the 'Decent' category.
It offers 10g of protein per 100g, contributing positively to its nutritional profile.
A notable concern is the high sodium content at 866.67mg per 100g.
Classified as NOVA 3 (processed), it differs from whole food baselines like raw vegetables.
Consider portion control to manage sodium intake when consuming this snack.
Scores +11 points above the snack category average (41/100 across 2903 foods).
Fiber
3.3g
12% of Daily Value
Protein
10g
20% 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 (10g)+6
Micronutrients (Iron)+2
−
What holds it back
Sodium (866.7mg)-4
Processed (NOVA 3)-5
Why it scores 52
GOLDFISH XTRA CHEDDAR + PRETZEL MIX BAKED SNACK CRACKERS achieves a FoodScore of 52 out of 100, indicating a 'Decent' nutritional profile. The product receives bonuses for its protein and fiber content. With 10g of protein per 100g, it earns +6 points, a positive contribution for a snack cracker. The 3.3g of fiber per 100g adds +3 points. Additionally, the presence of 4mg of iron, accounting for 22% of the Daily Value, contributes +2 points. However, these benefits are partially offset by penalties. The primary detractor is the high sodium content, at 866.67mg per 100g, which incurs a -4 point penalty. Furthermore, its classification as NOVA 3 signifies it is a processed food, resulting in a -5 point penalty. While the product contains enriched wheat flour and various vegetable oils, the absence of added sugar is a positive aspect. Compared to a baseline of air-popped popcorn or raw vegetables with hummus, this GOLDFISH snack is more processed and contains significantly more sodium, though it does offer more protein than plain popcorn.
Health benefits
What the nutrients in goldfish xtra cheddar + pretzel mix baked snack crackers, xtra cheddar + pretzel actually do for you, grounded in established dietary science.
Source of Protein
This GOLDFISH snack provides 10g of protein per 100g, which can contribute to satiety and muscle maintenance. Protein is an essential macronutrient involved in numerous bodily functions, including tissue repair and enzyme production. Including protein in snacks can help manage hunger between meals. This product can be a convenient option for those looking to increase their protein intake within a snack context, especially when paired with other protein-rich foods.
Contains Dietary Fiber
With 3.3g of fiber per 100g, GOLDFISH XTRA CHEDDAR + PRETZEL MIX offers a modest amount of dietary fiber. Fiber is important for digestive health, promoting regularity and contributing to a feeling of fullness. While not a primary fiber source, this amount can contribute to your daily fiber goals, particularly when combined with other fiber-rich foods throughout the day. It's a small but beneficial addition to a snack.
Provides Iron
This product contains 4mg of iron per 100g, which is 22% of the Daily Value. Iron is a crucial mineral involved in oxygen transport in the blood and energy metabolism. Adequate iron intake is important for preventing iron deficiency anemia. While not a primary source of iron, this snack can contribute to your daily iron needs, especially for individuals who may struggle to meet their requirements through other dietary sources. It's a convenient way to get a small boost of this essential mineral.
GOLDFISH XTRA CHEDDAR + PRETZEL MIX BAKED SNACK CRACKERS receives a FoodScore of 52/100 (Decent), primarily due to its moderate protein content and significant sodium levels.
How to eat it
GOLDFISH XTRA CHEDDAR + PRETZEL MIX BAKED SNACK CRACKERS are typically consumed as a standalone snack, often in single-serving packs. They are a convenient option for on-the-go consumption or as part of a packed lunch. Due to their savory flavor, they are generally not paired with sweet items.
To enhance the nutritional value, pair a serving of GOLDFISH with a source of fresh produce like carrot sticks or apple slices to add vitamins and fiber.
Consider combining with a protein source such as a small portion of plain Greek yogurt or a hard-boiled egg to create a more balanced snack that promotes satiety.
Be mindful of portion sizes; one pack is a single serving, but if consuming from a larger bag, measure out a serving to manage sodium intake.
Use GOLDFISH as a crunchy topping for salads or soups to add texture without relying on less nutritious croutons, enhancing the sensory experience of a meal.
Things to keep in mind
This product contains common allergens including wheat, milk, and soy, as indicated by the ingredient list (enriched wheat flour, cheddar cheese, soybean oil). Individuals with sensitivities or allergies to these ingredients should avoid consumption. The high sodium content (866.67mg per 100g) is a notable concern, particularly for those monitoring their sodium intake due to blood pressure considerations or other health conditions. While the product does not contain artificial colors, it uses annatto and paprika extract for color. These are generally considered safe but may cause mild reactions in highly sensitive individuals. The presence of various yeast extracts and onion/garlic powder might be a consideration for individuals with specific dietary sensitivities, though these are common flavor enhancers.
With a FoodScore of 52/100, this GOLDFISH product is considered 'Decent.' It offers some protein and fiber, along with iron, which are positive aspects. However, its classification as a NOVA 3 processed food and its relatively high sodium content mean it's best enjoyed in moderation as part of a balanced dietary pattern, rather than a primary source of nutrition.
How does GOLDFISH XTRA CHEDDAR + PRETZEL MIX compare to other snack crackers?
Compared to other snack crackers like Cheez-It Original, this GOLDFISH product offers a similar convenience factor. While specific nutrient comparisons vary by SKU, this GOLDFISH product provides a moderate amount of protein and fiber for a cracker. Its sodium content is a key factor to consider when comparing it to other savory snack options in the market.
What is 'enriched wheat flour' and why is it in this product?
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. It is a common ingredient in many baked goods and snacks, including GOLDFISH, to restore nutrients lost during the milling process and to meet public health fortification guidelines for essential nutrients.
What is a reasonable portion size for this snack?
The declared serving size for GOLDFISH XTRA CHEDDAR + PRETZEL MIX is 1 pack. Adhering to this portion size helps manage the intake of calories and sodium. For a balanced snack, consider pairing this portion with a whole food item like fruit or vegetables to add more nutrients and fiber, which can contribute to greater satiety.
Can children eat GOLDFISH XTRA CHEDDAR + PRETZEL MIX?
Yes, children can consume GOLDFISH XTRA CHEDDAR + PRETZEL MIX as part of a varied diet. However, due to its sodium content, it's important to offer it in moderation and balance it with low-sodium foods throughout the day. Always ensure age-appropriate portion sizes and supervise young children to prevent choking hazards from small, crunchy snacks.