Goldfish crackers, those iconic fish-shaped snacks introduced by Pepperidge Farm in 1962, have become a beloved treat over the years. They often claim to be a reasonably healthy snack with labels like “Baked With 100% Real Cheese” and “No Artificial Flavors or Preservatives.” But are they really as healthy as they seem? Let’s dive into the nutrition facts to uncover the truth about this classic snack.
Are Goldfish Crackers Healthy
It’s challenging to label Goldfish crackers as “healthy.” While they may be a better choice compared to some other snacks like chips, they still lack the nutritional value found in whole foods. One significant concern about Goldfish crackers is their relatively health content, Fiber is essential for digestion, maintaining bowel health, lowering cholesterol levels, and keeping you feeling full for longer. Diets high in fiber have been linked to a reduced risk of various health issues, including diabetes and heart disease.
Protein is a crucial nutrient, especially for athletes. It supports muscle repair and growth and provides a source of energy. Additionally, high-protein foods promote a sense of fullness, preventing overeating. While Goldfish crackers contain 3 grams of protein per serving, it’s not a significant amount to make them a protein-rich snack.
- MADE WITH SMILES
- ENRICHED WHEAT FLOUR (FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID)
- VEGETABLE OILS (CANOLA, SUNFLOWER AND/OR SOYBEAN)
- CONTAINS 2% OR LESS OF: NONFAT MILK
- BAKING SODA
- MONOCALCIUM PHOSPHATE
- ONION POWDER
CONTAINS: WHEAT, MILK
Examining the Nutrition Facts
One serving of Goldfish crackers, which amounts to about 55 individual crackers, provides the following nutritional values:
- Calories: 140
- Total Fat: 5 grams
- Saturated Fat: 1 gram
- Sodium: 250mg
- Total Carbohydrates: 20 grams
- Dietary Fiber: 1 gram
- Protein: 3 grams
At first glance, these nutrition facts seem reasonable. While the 5 grams of fat might raise an eyebrow, only 1 gram of it is saturated fat, which is relatively low. Moreover, the absence of added sugar is a definite positive aspect of these crackers. The Institute of Medicine recommends 38 grams of fiber per day for men under 50 and 25 grams per day for women under 50. Unfortunately, Goldfish crackers fall short in this regard, containing just 1 gram of fiber per serving.
Other Considerations Of Goldfish crackers
Goldfish crackers are baked, not fried, which is a healthier cooking method. However, they still contain processed vegetable oil and 5 grams of total fat per serving. It’s important to note that not all Goldfish varieties are the same, with some containing more fiber or protein than the original version.
In conclusion, while Goldfish crackers may be a better snack option than certain alternatives, they are not a replacement for whole, nutritious foods. It’s best to enjoy them in moderation as an occasional treat rather than a dietary staple.
Frequently Asked Questions
1. Are Goldfish “Processed Food?
Yes, Goldfish crackers are considered processed food.
2. Are Goldfish Vegan?
Cheddar Goldfish are not vegan due to the real cheese content, but some other flavors of Goldfish, like Cinnamon, are vegan.
3. Are Goldfish High in Sodium?
Goldfish crackers have a moderate sodium content, with 250mg per serving, similar to other crackers like Cheez-It and Wheat Thins.