Are Goldfish Crackers Healthy (From a Nutritionist)?

Goldfish crackers are popular, fish-shaped crackers manufactured by Pepperidge Farm, a subsidiary of the Campbell Soup Company. These bite-sized snacks are a staple in many households, known for their signature fish shape and variety of flavors.

Initially introduced in the United States in 1962, Goldfish crackers are marketed as a convenient, fun, and wholesome snack for adults and children. But, are they really healthy and good for us?

The flavor variations include savory options like Cheddar, Pretzel, and Pizza flavors and sweet options like Grahams S’Mores and Grahams Vanilla Cupcake. It also has a Special & Limited Editions product line that features affiliations with other brands or seasonal cracker flavors.

A standard serving size of 55 pieces (approximately 30 grams) contains around 140 calories, 20 grams of carbs, 3 grams of protein, and 5 grams of fat.

The ingredients list typically includes enriched wheat flour, cheddar cheese, vegetable oils, and various seasonings and additives. Some variations contain up to 280 milligrams of sodium. Other variations contain as much as 10 grams of added sugars.

The cheddar flavor of Goldfish crackers includes these ingredients:

• Enriched wheat flour
• Cheddar cheese
• Vegetable oils (canola, sunflower, and/or soybean)
• Salt
• Yeast
• Sugar
• Autolyzed yeast extract
• Paprika
• Spices
• Celery
• Onion powder
• Monocalcium phosphate
• Baking soda

Here is further information about some of the main ingredients in Goldfish Crackers and what you should consider if you are health-conscious.

Enriched wheat flour is a highly processed product that contains niacin, reduced iron, riboflavin, folic acid, and thiamine mononitrate.

Despite the added nutrients, this flour lacks wholegrain flour’s natural fiber and nutrients. This industrial refining process strips away the bran and germ, leaving behind a starchy endosperm that may cause rapid blood sugar spikes.

Regular consumption of enriched wheat flour can increase hunger and cravings and potentially contribute to weight gain. Additionally, people who have gluten sensitivities, coeliacs, and those with other digestive disorders should avoid wheat flour, as it can negatively impact digestive health. 

Canola, soy, and sunflower oils are highly processed foods that may cause various health problems, including inflammation, digestive issues, and allergic reactions. Because of the significant levels of omega-6 fatty acids, these oils may also promote inflammation when consumed in excess. 

Furthermore, soy is a common allergen that can trigger reactions ranging from mild symptoms like itching and hives to severe anaphylactic responses in sensitive individuals. Similarly, sunflower oil, though less commonly allergenic, can still cause adverse reactions in people with seed allergies.

When these oils are manufactured, the process usually involves high heat and chemical solvents, potentially introducing harmful compounds that can contribute to long-term health issues.

Goldfish Crackers contain 230 mg to 280 mg of salt per serving. The high sodium content can contribute to several health problems. Consistently high sodium consumption may lead to hypertension in sensitive individuals, which puts extra strain on the cardiovascular system.

Additionally, high sodium levels can contribute to fluid retention, causing bloating and swelling, and may worsen conditions like kidney disease and heart failure.

Even moderate consumption can exacerbate health issues for individuals sensitive to salt or with existing health conditions, making monitoring and limiting sodium intake from processed foods essential.

Cheese and milk are excellent sources of calcium, protein, and vitamin D, which may help with bone health and overall growth. However, highly processed cheese sources like the one in Goldfish crackers generally contains additives and preservatives that could adversely affect health if consumed regularly.

Lactose-intolerant people or those sensitive to dairy should avoid eating Goldfish Crackers because they contain cheese and milk. Lactose intolerance can cause digestive problems, including bloating, gas, or diarrhea.