Known as “The Snack that Smiles Back”, Goldfish crackers have been around since the 1950s. Mainly marketed to our younger population, many of us can attest to enjoying these cheese flavored snacks throughout childhood. In fact, some of us are probably still enjoying them now. Although this product appears vegetarian friendly with mostly plant-based ingredients, a common concern is whether they are vegan friendly due to their cheese flavors.
Unfortunately, Goldfish crackers are not vegan. Each of the 21 Goldfish cracker varieties contain at least one ingredient derived from milk such as non-fat milk, cheese, or butter. Even the goldfish crackers that are not cheese flavored, such as Goldfish Pretzels, contains non-fat milk in the ingredients. One of the best vegan alternatives is Earth Balance Vegan Cheddar Flavored Squares.
A highly processed snack food, many might question the ingredients in Goldfish crackers. In this article, we will discuss the nutritional value of Goldfish crackers, as well as other healthy vegan alternatives. Let’s dig in!
Contents
Why Are Goldfish Crackers Bad for You?
Goldfish Crackers are Highly Processed
When it comes to healthy snack foods, highly processed items are on the list to limit. Although Pepperidge farm claims their products contain “ingredients that you can feel good about,” their products remain heavily processed. A diet high in processed foods can increase risk for conditions such as obesity, diabetes, and heart disease [1].
Although consuming Goldfish crackers in moderation, while sticking to the servings size, can be an acceptable addition to a diet, caution should be used.
Goldfish Crackers are High in Sodium
Goldfish crackers contain a hearty amount of sodium, at about 250mg per serving (about 55 pieces) in the cheddar variety. The Food and Drug Administration’s (FDA) general guidelines for sodium include a Daily Value (DV) under 2300mg a day. The 250mg of sodium present in Goldfish crackers represents about 11% of the total DV [2].
Although it may not seem like much, American’s get 40% of their sodium intake from salty snack foods such as crackers, according to the Center for Disease Control and Prevention (CDC). Other foods on this list include deli meat, pizza, soups, pasta dishes and burgers.
Those who can comfortably consume Goldfish crackers and other high sodium foods in moderation are encouraged to do so. However, for the many that often consume more than the average serving size, it is recommended to replace these foods with more whole foods in your diet such as fruits and vegetables.
Goldfish Crackers Contain Monosodium Glutamate (MSG)
Pepperidge farm uses MSG as a flavor enhancer in some of their Goldfish cracker varieties. This includes Goldfish Epic Crunch nacho, honey BBQ and ranch flavors. Other products contain Autolyzed yeast which is used similarly to MSG to improve flavor and nutritional value but is more inexpensive.
Many believe Autolyzed yeast is another name for MSG because it naturally contains free glutamic acid however, it is more of a substitute for MSG than another form.
Although MSG is generally recognized as safe by the FDA, its long-term effects have been called into question. Although further research is warranted, several studies have hinted at toxic effects with chronic use that can result in health implications.
Chronic intake of MSG is concerning to researchers for conditions such as central nervous system (CNS) disorders, obesity, liver damage and reproductive disorders [3].
Nutrition Facts for Goldfish Crackers
The nutrition information for Goldfish crackers does not vary significantly throughout the different flavors. Here is a look at a few of the most popular Goldfish flavors and their nutrition profile.
As you can see from this list, the minor differences include small changes in sodium content and fat content. The biggest difference can be seen with Goldfish Pretzels which is lower in fat but the highest in sodium and carbohydrates.
Goldfish Original
Ingredients:
- Enriched wheat flour
- Vegetable oils
- Salt
- 2% or less of:
- Nonfat milk
- Yeast
- Sugar
- Baking soda
- Monocalcium phosphate
- Paprika
- Spices
- Celery
- Onion powder
Nutrition Information (serving size – 55 pieces):
- Calories 140
- Fat 6g
- Carbohydrates 20g
- Sodium 230mg
- Sugar <1 g
- Fiber <1g
- Protein 3g
Goldfish Pizza
Ingredients:
- Enriched wheat flour
- Vegetable oils
- Tomato paste
- Cheddar cheese
- 2% or less of:
- Salt
- Yeast
- Baking soda
- Spices
- Celery
- Paprika extract
- Monocalcium phosphate
- Onion powder
Nutrition Information (serving size – 55 pieces):
- Calories 140
- Fat 5g
- Carbohydrates 20g
- Sodium 230mg
- Sugar <1 g
- Fiber <1g
- Protein 3g
Goldfish Pretzel
Ingredients:
- Enriched wheat flour
- Vegetable oils
- Salt
- 2% or less of baking powder, malted barley flour, dextrose, non-fat milk.
Nutrition Information (serving size – 55 pieces):
- Calories 130
- Fat 2.5g
- Carbohydrates 24g
- Sodium 280mg
- Sugar <1 g
- Fiber <1g
- Protein 3g
Goldfish Colors
Ingredients:
- Enriched wheat flour
- Cheddar cheese
Vegetable oils - Salt
- 2% or less of:
- Yeast
- Sugar
- Autolyzed yeast extract
- Spices
- Celery
- Onion powder
- Monocalcium phosphate
- Baking soda
- Colors (beet, huito and watermelon juice concentrates, paprika and turmeric extracts)
Nutrition Information (serving size – 55 pieces):
- Calories 140
- Fat 5g
- Carbohydrates 20g
- Sodium 240mg
- Sugar <1 g
- Fiber <1g
- Protein 3g
Goldfish Cheddar
Ingredients:
- Enriched wheat flour
- Cheddar cheese
- Vegetable oils
- Salt
- 2% or less of:
- Yeast
- Sugar
- Autolyzed yeast extract
- Paprika
- Spices
- Celery
- Onion powder
- Monocalcium phosphate
- Baking soda
Nutrition Information (serving size – 55 pieces):
- Calories 140
- Fat 5g
- Carbohydrates 20g
- Sodium 250mg
- Sugar <1 g
- Fiber <1g
- Protein 3g
Vegan Alternatives to Goldfish Crackers
Earth Balance Vegan Cheddar Flavored Squares
These plant-based cheddar crackers are one of the closest alternatives to that Goldfish cracker taste. Although a 6-ounce box is about $4.89 compared to $2.67 for a 6.6-ounce bag of Goldfish crackers.
A serving size is about 35 crackers, and their nutrition profile is very similar to those of Goldfish. These crackers are slightly lower in calories, carbs, and protein but very similar in fat and sodium.
Ingredients:
- Wheat flour
- Enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)
- Canola oil
- Corn starch
- Seasoning (yeast extract, gum acacia, natural flavoring, acetic acid)
- Palm oil
- Sunflower lecithin
- Sodium bicarbonate
- Salt
- Monocalcium phosphate
- Ammonium bicarbonate
- Cane sugar
- Paprika oleoresin color
- Yeast extract (yeast extract, salt)
- Annatto extract
- Lactic acid
- Dehydrated toasted onion
- Garlic powder
Nutrition Information (serving size – 35 pieces):
- Calories 130
- Fat 5g
- Carbohydrates 17g
- Sodium 280mg
- Sugar 0 g
- Fiber <1g
- Protein 2g
Plant Snacks Vegan Cheddar Cassava Root Chips
At $2.99 for a 5-ounce bag, these cassava root chips are free of grains, corn, gluten, preservatives, and Genetically Modified Organisms (GMOs) while also being vegan friendly.
Ingredients:
- Cassava root flour
- Sunflower oil
- Vegan cheddar seasoning (tapioca maltodextrin, sea salt, natural flavor, lactic acid, paprika extract, yeast extract, organic flavor)
- Sesame seeds
- Rosemary extract
Nutrition Information (serving size – 16 chips):
- Calories 140
- Fat 7g
- Carbohydrates 20g
- Sodium 190mg
- Sugar 1g
- Fiber 2g
- Protein 1g
From the Ground Up Cauliflower Crackers in Cheddar
Made from ground cauliflower and cassava root, these crackers are similar in appearance to the popular Cheez it. They are gluten-free and non-GMO.
Ingredients:
- Cauliflower flour
- Wholegrain rice flour
- Cassava flour
- Potato starch
- Rice flour
- Potato flakes
- Cassava starch
- RSPO palm oil
- Natural flavors
- Maltodextrin
- Salt
- Sugar
- Baking powder
- Paprika
- Sunflower lecithin
- Rice fibers
- Onion powder
- Lentil flour
- Vegetable blend powder (spinach, broccoli, carrot, tomato, beet, shiitake mushroom)
- Garlic powder
- Lactic acid
- Rosemary extract
- Responsibly sourced palm oil certified by bureau veritas.
Nutrition Information (serving size – 40 crackers):
- Calories 110
- Fat 3g
- Carbohydrates 18g
- Sodium 280mg
- Sugar 2g
- Fiber 2g
- Protein 2g
Mustache Munchies Cheddarish Vegan Crackers
Certified Organic, gluten-free, vegan, and Kosher, these mustache shaped cheese flavored crackers are a great plant-based alternative to Goldfish crackers. Like Earth Balance crackers, they are higher in price range at $4.95 for a 4-ounce bag.
Ingredients:
- Organic tapioca flour
- Organic garbanzo bean (chickpea) flour
- Organic white rice flour
- Organic palm oil
- Organic sunflower oil
- Organic kale
- Organic flavor
- Organic pea protein
- Organic yeast extract
- Salt
- Organic onion
- Organic rice vinegar
- Organic annatto seed (for color)
- Organic garlic
- Organic ground chia seed
Nutrition Information (serving size – 55 pieces):
- Calories 150
- Fat 7g
- Carbohydrates 19g
- Sodium 260mg
- Sugar 1g
- Fiber 2g
- Protein 4g
Back to Nature Cheddalicious Cheese Flavored Crackers
A vegan, non-GMO cracker that contains no high fructose corn syrup or hydrogenated oils, Back to Nature Cheddalicious crackers are another vegan alternative to Goldfish crackers. However, with 13% of the DV for sodium, these snacks are best limited to their serving size.
Ingredients
- Unbleached wheat flour
- Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)
- Safflower oil
- Corn starch
- Palm oil
- Leavening (baking soda, monocalcium phosphate, ammonium bicarbonate)
- Yeast extraction
- Sunflower lecithin
- Salt
- Distilled vinegar solids
- Annatto extract (for color)
- Organic maltodextrin
- Natural flavor
Nutrition Information (serving size – 26 crackers):
- Calories 140
- Fat 6g
- Carbohydrates 18g
- Sodium 310mg
- Sugar 0g
- Fiber 0g
- Protein 2g
Related Questions
Are there Non-Dairy Goldfish Crackers?
There are currently no non-dairy Goldfish crackers on the market. If there were, they would likely have vegan options as the remaining ingredients are plant-based. Unfortunately, they are also produced in a facility that handles milk, whey, soy, and wheat.
Are Rainbow Goldfish Crackers Vegan?
Rainbow Goldfish, named Goldfish Colors, are not vegan. Despite their colorful appearance they remain cheddar flavored. Their ingredients list contains cheddar cheese, an animal product.
Are Goldfish Crackers Kosher?
Although Pepperidge Farm took a Kosher approach years ago, it has kept its cheese crackers out of the mix. Because of the difference in taste caused by the synthetic enzymes in kosher cheeses, Pepperidge Farm opted out when it came to Goldfish crackers but instead focused on some of their other products.
Do Goldfish Crackers Contain Genetically Modified Organisms (GMOs)?
Pepperidge farms admits their U.S. products contain ingredients derived from genetically modified crops, but they aren’t hiding it. Pepperidge farm states they support the science behind GMOs and their safety but are committed to transparent language for consumers to be aware their products contain these ingredients.