Are Goldfish Crackers Healthy? Dietitian Review

They’re a popular option for snacking, but are Goldfish crackers healthy? This Goldfish dietitian review will help you decide if Goldfish crackers are a healthy addition to your grocery cart. Read on for our dietitian review of taste, nutritional properties, ingredients, use, and cost before you buy.

About Goldfish Crackers

Goldfish crackers are small, fish-shaped crackers available in Canada and the United States. They are available in a variety of flavors, including cheddar, original, parmesan, pizza, and colors.

Are goldfish crackers healthy?

Food or Nutrient Claims

Made with real cheese

The Cheddar, Parmesan, and Pizza flavors uses the claim “made with real cheese”. This type of claim is allowed in the U. S. as long as it is not deceitful or misleading. In the case of Goldfish crackers, this is an acceptable claim as “cheddar cheese” is used as the third ingredient. 

In Canada, a claim related to including a “real” ingredient is allowed as long as the named ingredient (cheese) is present in the food, regardless of what form (frozen, powdered, ground, etc.). This is an acceptable claim for Goldfish crackers as ‘cheddar cheese’ is listed in the ingredients.

Sourced from plants

Color Goldfish flavor uses the claim “sourced from plants” referring to the use of beet juice, watermelon juice, turmeric and paprika extract to color the crackers.

No artificial flavors or preservatives

The Original Goldfish flavor uses the claim “no artificial flavors or preservatives” as it is free from these ingredients.

Are goldfish crackers healthy?

Taste & Texture

Goldfish crackers have a light and crispy texture with a salty and cheesy flavor.

Goldfish Cracker Ingredients

Enriched wheat flour: flour made by stripping the outer layers of a whole grain (called the bran and germ), leaving white flour. This flour is enriched by adding back vitamins and minerals that were removed in the outer layers of the grain. In this case, niacin, iron, thiamine, riboflavin and folic acid are added to the flour.

Cheddar Cheese: made with milk, bacterial culture, salt, enzymes and anatto for color.

Vegetable oils (soybean, canola and/or sunflower oil): soybean oil is rich in polyunsaturated (omega-6) fats. Canola oil and sunflower oil are sources of monounsaturated fats (omega-9).

Salt: a form of added sodium used as a flavor enhancer and preservative.

Sugar: added in trace amounts.

Yeast: used to help baked goods rise.

Seasonings (contains paprika, celery, onion): added for flavor.

Autolyzed yeast extract: flavoring made from yeast.

Monocalcium phosphate: leavening agent.

Ammonium bicarbonate: leavening agent (similar to baking soda).

Baking Soda: leavening agent.

Are goldfish crackers healthy? Ingredient list

Goldfish Cracker Nutrition Facts

The nutrition facts below reflect a 30g (1/2 cup) serving of Goldfish crackers. Always check the product label for the most up-to-date information related to nutrition facts and ingredients before consuming.

Calories: 140

Fat: 5g (from cheese and vegetable oils).

Saturated fat: 1g (from cheese).

Carbohydrates: 20g (from enriched flour).

Fibre: 1 (trace amount found in flour).

Sugar: 0g

Protein: 3g (from cheese and flour)

Cholesterol: 5mg (from cheese)

Sodium: 250mg (from added salt and cheese)

Other Micronutrients: potassium 50mg, calcium 40mg, iron 1.25mg, thiamine 0.2mg, riboflavin 0.175mg, niacin 1.5mg, folate 80mcg, copper 0.06mg, manganese 0.25mg.

Goldfish cracker Nutrition facts table

Priority Allergens in Goldfish Crackers

Contains wheat and milk. Always check the product label for up-to-date nutrition and ingredient information before consuming.


Goldfish crackers are available for $3.48 CAD or $2.64 USD per 200g or 6.6oz package.

Are Goldfish Crackers Healthy?

We gave Goldfish crackers a score of 25 out of 100. On the positive side, they are free from artificial flavors and colors. However, they are low in fiber, an important nutrient found in whole grains. By choosing a low-fiber cracker option, you’re missing out on an important opportunity to increase your fiber intake. Low-fiber crackers also digest faster than high-fiber crackers made with whole grains, meaning they won’t keep you full as long. In addition, Goldfish crackers are high in sodium, with 250mg per serving, more than 10% daily value for sodium.

Are goldfish crackers healthy? Nutrition score.

Read more about our Nutrition Score here.

If you enjoy the taste of Goldfish crackers, consuming them on occasion won’t be harmful. However, I suggest choosing a high-fibre, whole-grain cracker to use as part of your regular routine to increase the overall nutrient value of your snack. Check out our list of 13 High Fiber Crackers at the Grocery Store for some better-for-you alternatives.

Frequently Asked Questions

Are Goldfish crackers gluten-free?

No, Goldfish crackers contain wheat.

Are Goldfish crackers nut-free?

Peanuts and tree nuts are not listed on the ingredient or allergen statement, indicating that they are nut-free. Always check with the manufacturer before consuming to be safe.

Are Goldfish crackers vegan?

No, Goldfish crackers contain dairy and are not vegan.

How many calories are in Goldfish crackers?

Goldfish crackers contain 140 calories per 30g (1/2 cup) serving.

Is there protein in Goldfish crackers?

Depending on the flavour, a 30g serving (1/2 cup) of Goldfish crackers has 2-3g of protein.

  1. Are Cheez-It Crackers Healthy? Dietitian Review
  2. Are Ritz Crackers Healthy? Dietitian Review
  3. Are Soda Crackers Healthy? Dietitian Review
  4. 13 High Fiber Crackers at the Grocery Store
  5. Low-Sodium Crackers You Can Find at the Grocery Store

Leave a Reply

Your email address will not be published. Required fields are marked *

Real Good Eats © Copyright 2020. All rights reserved.