PEPPERIDGE FARM CRACKERS GOLDFISH scores 59/100 (Decent) on FoodScore. Its primary nutritional drivers are its contributions of protein and several micronutrients, balanced against its sodium content.
PEPPERIDGE FARM CRACKERS GOLDFISH has a FoodScore of 59/100, indicating a decent nutritional profile.
This snack provides 10g of protein and 3.3g of fiber per 100g serving.
A notable concern is the sodium content, at 733.33mg per 100g.
As a NOVA class 3 processed snack, it differs from a whole-food alternative.
Consider portion control due to its calorie density of 466.67 calories per 100g.
Scores +18 points above the snack category average (41/100 across 2903 foods).
PEPPERIDGE FARM CRACKERS GOLDFISH achieves a FoodScore of 59 out of 100, placing it in the 'Decent' category. The product receives positive points for its protein content, contributing 10g per 100g, and its fiber, at 3.3g per 100g. It also earns bonuses for several micronutrients, specifically providing 10% DV for calcium, 20% DV for iron, and 33% DV for folate per 100g. However, these benefits are offset by certain factors. A significant penalty is applied due to its sodium content of 733.33mg per 100g, which is a considerable amount for a snack. Additionally, as a NOVA class 3 food, it is considered processed, leading to a deduction. The ingredient list includes enriched wheat flour as the primary ingredient, which contributes to the carbohydrate profile. While it contains 0g of added sugar, the overall formulation, including ingredients like canola and/or sunflower oil, contributes to its calorie and fat density. Compared to a whole-food snack alternative, PEPPERIDGE FARM CRACKERS GOLDFISH offers convenience but with a higher degree of processing and sodium.
Health benefits
What the nutrients in pepperidge farm crackers goldfish actually do for you, grounded in established dietary science.
Source of Protein and Fiber
PEPPERIDGE FARM CRACKERS GOLDFISH provides 10g of protein and 3.3g of fiber per 100g. Protein is essential for muscle maintenance and satiety, while fiber supports digestive health and can help manage blood sugar levels. Incorporating snacks with both protein and fiber can contribute to feeling fuller for longer, potentially reducing overall calorie intake throughout the day.
Contribution of Key Micronutrients
This product contributes several important micronutrients, including 10% DV for calcium, 20% DV for iron, and 33% DV for folate per 100g. Calcium is vital for bone health, iron is crucial for oxygen transport in the blood, and folate plays a role in cell division and growth. While not a primary source for all micronutrients, these contributions can help meet daily nutritional requirements, especially when consumed as part of a varied diet.
Convenient Snack Option
PEPPERIDGE FARM CRACKERS GOLDFISH can serve as a convenient and accessible snack option for individuals seeking a quick bite. Its shelf-stable nature and portability make it suitable for on-the-go consumption. When balanced with other nutrient-dense foods, it can fit into a varied dietary pattern, offering a familiar and palatable choice for many.
PEPPERIDGE FARM CRACKERS GOLDFISH scores 59/100 (Decent) on FoodScore. Its primary nutritional drivers are its contributions of protein and several micronutrients, balanced against its sodium content.
How to eat it
PEPPERIDGE FARM CRACKERS GOLDFISH are typically consumed as a standalone snack, often by children, or as a crunchy addition to soups and salads. A common portion is 58 pieces (30g).
To enhance the nutritional value, pair your portion of Goldfish crackers with a source of fresh produce, such as carrot sticks, apple slices, or bell pepper strips.
Consider combining with a protein-rich food like a small handful of nuts or a cheese stick to increase satiety and balance the snack.
Be mindful of the serving size (58 pieces or 30g) to manage calorie and sodium intake, especially if consuming multiple times a day.
Use Goldfish crackers as a crunchy topping for homemade soups or salads instead of croutons, adding texture without excessive amounts.
Things to keep in mind
Individuals with wheat or milk allergies should avoid PEPPERIDGE FARM CRACKERS GOLDFISH, as these are declared allergens. The product contains enriched wheat flour, which is a common allergen. The sodium content of 733.33mg per 100g is relatively high for a snack, which could be a concern for individuals monitoring their sodium intake, such as those with hypertension. While the product contains natural colors like annatto, beet juice concentrate, paprika extract, and turmeric, these are generally considered safe. There are no artificial sweeteners or preservatives of significant concern in the ingredient list. As a processed food, it should be consumed in moderation as part of a balanced diet.
PEPPERIDGE FARM CRACKERS GOLDFISH has a FoodScore of 59/100, which is considered 'Decent'. It offers some protein and fiber, along with micronutrients like iron and folate. However, its sodium content is relatively high, and it is a processed food. It can be part of a balanced diet when consumed in moderation and paired with more nutrient-dense foods.
How does PEPPERIDGE FARM CRACKERS GOLDFISH compare to other snacks?
Compared to a whole-food snack like an apple or a handful of almonds, PEPPERIDGE FARM CRACKERS GOLDFISH is more processed and higher in sodium. When compared to other processed cheese crackers, such as Cheez-It crackers, the nutritional profile can vary, but both typically fall into the processed snack category with similar considerations regarding sodium and calorie density. Always check the nutrition facts for specific comparisons.
What is 'enriched wheat flour' and why is it in Goldfish crackers?
Enriched wheat flour is refined wheat flour that has had certain nutrients, specifically iron and B vitamins (niacin, thiamine mononitrate, riboflavin, folic acid), added back after processing. It is a common ingredient in many baked goods and snacks, including Goldfish crackers, to improve their nutritional value after the refining process removes some of these naturally occurring nutrients.
What is a reasonable portion size for Goldfish crackers?
The recommended serving size for Goldfish crackers is 58 pieces, which is approximately 30g. This portion provides about 140 calories. Sticking to this serving size helps manage calorie and sodium intake, especially if you are watching your overall daily consumption. Using a small bowl to portion them out can help prevent overeating directly from the bag.
Can children eat Goldfish crackers every day?
While Goldfish crackers can be a convenient snack for children, daily consumption should be considered within the context of their overall diet. Due to the sodium content and processed nature, it's advisable to offer a variety of snacks, including fruits, vegetables, and whole grains, to ensure a balanced intake of nutrients. Moderation and portion control are key for children's diets.