Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar
Whole food · Baked Products
Photo: Wikipedia
These are the iconic, fish-shaped baked crackers with a sharp, salty cheddar cheese flavor and a satisfyingly crisp, airy texture. Nutritionally, they are a calorie-dense snack, delivering about 457 kcal and a solid 11.71g of protein per 100g, but they are also very low in fiber and sugar.
Calorie split: 10% protein · 58% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love the addictive combination of salty, cheesy flavor and the fun, playful fish shape that appeals to both kids and adults. It's a nostalgic, versatile snack that's perfect for dipping, topping soups, or eating straight from the bag.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and sodium content can contribute to blood sugar spikes and is a concern for those monitoring salt intake. They contain common allergens like wheat and milk. To counteract, pair them with a protein or fat source like hummus or cheese to slow digestion, and practice strict portion control by pouring a single serving into a bowl instead of eating from the bag.
Key benefits
- Provides a quick energy source from carbohydrates
- Offers a notable amount of protein for a snack cracker
- Baked, not fried, reducing overall fat content
- Convenient, shelf-stable, and portable snack
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Goldfish cracker was invented in 1964 by Margaret Rudkin, the founder of Pepperidge Farm, and was inspired by a Swiss cracker featuring a lucky fish symbol.
Full nutrition (USDA data · scales with serving)
| Water | 3.2 g |
| Energy | 457 kcal |
| Energy | 1910 kj |
| Protein | 11.7 g |
| Total lipid (fat) | 16.1 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 66.2 g |
| Total Sugars | 0.69 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.69 g |
| Galactose | 0.00 g |
| Starch | 59.7 g |
| Calcium, Ca | 114 mg |
| Iron, Fe | 4.3 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 177 mg |
| Potassium, K | 199 mg |
| Sodium, Na | 874 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.60 mg |
FAQ
Are Goldfish crackers healthy?
They are a processed snack food. While baked and providing some protein, they are high in sodium, refined carbs, and low in fiber, making them an occasional treat rather than a nutrient-dense food.
Why are Goldfish so popular?
Their popularity stems from a perfect combination of a fun, recognizable shape, a universally appealing salty-cheesy flavor, and effective marketing that has made them a nostalgic staple for generations.
What are Goldfish crackers made of?
The primary ingredients are enriched wheat flour, vegetable oils, and cheddar cheese made from real cheese. They also contain leavening agents, salt, and natural flavorings.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.57 kcal/g · 10% calories from protein · 0.0 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.