Pepperidge Farm, GOLDFISH, BAKED SNACK CRACKERS, CHEDDAR scores 63/100 (Good) on FoodScore. Its notable fiber and protein content contribute positively, while its sodium level is a primary nutritional consideration.
This product scores 63/100, placing it in the 'Good' category on FoodScore.
It provides 7.65g of fiber and 11.58g of protein per 100g serving.
A serving contains 769.23mg of sodium, which is a significant amount for a snack.
As a NOVA class 3 processed snack, it differs from whole-food alternatives.
Consider portion control due to its calorie and sodium density.
Scores +22 points above the snack category average (41/100 across 2903 foods).
Fiber
7.65g
27% of Daily Value
Protein
11.58g
23% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
769.23mg
33% of Daily Value
+
What it brings to the table
Fiber (7.7g)+9
Protein (11.6g)+7
Micronutrients (Iron, Folate, Riboflavin)+6
−
What holds it back
Saturated fat (3.9g)-1
Sodium (769.2mg)-3
Processed (NOVA 3)-5
Why it scores 63
Pepperidge Farm, Inc.'s GOLDFISH, BAKED SNACK CRACKERS, CHEDDAR achieves a FoodScore of 63/100, categorized as 'Good'. This score reflects a balance of beneficial nutrients and areas for moderation. The product receives positive points for its fiber content, providing 7.65g per 100g, and its protein content at 11.58g per 100g. Micronutrient bonuses are also awarded for iron (15% DV), folate (24% DV), and riboflavin, which are present due to the use of enriched wheat flour. However, the product incurs penalties for its saturated fat content of 3.85g per 100g and, more significantly, its sodium level of 769.23mg per 100g. As a NOVA class 3 processed food, it also receives a penalty, indicating it has undergone significant processing. Compared to a whole-food snack alternative, this product offers convenience but with a higher degree of processing and a notable sodium contribution.
Health benefits
What the nutrients in pepperidge farm, . pepperidge farm, goldfish, baked snack crackers, cheddar, cheddar actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This product provides 7.65g of fiber per 100g, primarily from whole wheat flour. Dietary fiber is important for maintaining digestive health and can contribute to feelings of fullness, which may help with appetite regulation. Including fiber-rich snacks can support overall dietary fiber intake, which is often below recommended levels for many Americans. This can be a convenient way to add fiber to the diet, especially for those who find it challenging to consume enough from other sources.
Contribution to Protein Intake
With 11.58g of protein per 100g, these crackers contribute to daily protein needs. Protein is essential for muscle maintenance and repair, and it plays a role in satiety. While not a primary protein source, this amount can complement other protein-rich foods in a meal or snack. The protein comes from both the wheat flour and the cheddar cheese, offering a blend of plant and animal-based protein.
Micronutrient Fortification
Pepperidge Farm, Inc. GOLDFISH crackers are made with enriched wheat flour, which means certain micronutrients lost during processing are added back. This product provides 15% DV for iron and 24% DV for folate per 100g, along with riboflavin. These nutrients are vital for energy metabolism, red blood cell formation, and overall cellular function. For individuals who may have gaps in their micronutrient intake, fortified foods can help bridge those nutritional needs.
Pepperidge Farm, GOLDFISH, BAKED SNACK CRACKERS, CHEDDAR scores 63/100 (Good) on FoodScore. Its notable fiber and protein content contribute positively, while its sodium level is a primary nutritional consideration.
How to eat it
Pepperidge Farm Goldfish crackers are typically consumed as a standalone snack, often by children, or as a crunchy addition to lunchboxes. They are a convenient, shelf-stable option for quick hunger management between meals. Common pitfalls include consuming large portions, which can lead to higher intake of sodium and calories.
To enhance the nutritional profile, pair a small portion of Goldfish crackers with a source of fresh produce, such as carrot sticks or apple slices.
Measure out a serving size to help manage calorie and sodium intake, rather than eating directly from the bag.
Consider using Goldfish crackers as a crouton alternative in soups or salads for added texture, rather than as a primary snack.
For a more balanced snack, combine with a protein source like a hard-boiled egg or a small handful of nuts.
Things to keep in mind
This product contains wheat and milk, which are common allergens. 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 sodium content, at 769.23mg per 100g, is relatively high for a snack item. Individuals monitoring their sodium intake, such as those with hypertension, should be mindful of portion sizes to avoid excessive consumption. The presence of annatto extract for color is generally recognized as safe, but some individuals may have sensitivities to food colorings.
Pepperidge Farm Goldfish crackers score 63/100 on FoodScore, indicating they are a 'Good' choice. While they offer fiber, protein, and some fortified micronutrients, their sodium content is notable. 'Healthy' is subjective, but nutritionally, they are a processed snack that can fit into a balanced diet when consumed in moderation and paired with whole foods.
How do Pepperidge Farm Goldfish compare to other snack crackers?
Compared to other snack crackers like Ritz Crackers, Pepperidge Farm Goldfish offer a similar convenience factor. Nutritionally, Goldfish provide a good source of fiber and protein, which may be higher than some competitor crackers. However, the sodium levels are comparable to many other savory cracker options, so checking specific nutrition labels is always recommended for direct comparison.
What does 'enriched wheat flour' mean in Goldfish crackers?
'Enriched wheat flour' means that certain B vitamins (niacin, thiamine mononitrate, riboflavin, folic acid) and iron, which are lost during the milling process, have been added back to the flour. This process helps to restore essential micronutrients to the product. It is a common practice in many grain-based products in the US.
What is a reasonable portion size for Goldfish crackers?
The declared serving size is 0.9 oz (approximately 25g). This portion provides about 115 calories and 192mg of sodium. Sticking to this defined serving size can help manage calorie and sodium intake. For children, a smaller portion may be more appropriate depending on their overall dietary needs.
Are Goldfish crackers suitable for individuals with dietary restrictions?
Goldfish crackers contain wheat and milk, making them unsuitable for individuals with celiac disease, gluten sensitivity, or dairy allergies. They are also a processed food (NOVA class 3). Always check the ingredient list for specific allergens and consult with a healthcare professional for personalized dietary advice regarding restrictions.