Written by Michael

Modified & Updated: 01 Jun 2024

Jessica Corbett

Reviewed by Jessica Corbett

goldfish snack variety display pile

Goldfish are a popular snack enjoyed by millions around the world. Their crispy texture and cheesy flavor make them a go-to treat for both kids and adults. But, are goldfish really nutritious? In this article, we’ll explore 18 goldfish nutrition facts that will help you make an informed decision about whether to include them in your diet.

Table of Contents


A standard serving size of goldfish crackers (30g) contains around 140 calories. While this may not seem like a lot, it’s essential to keep portion sizes in mind, as it’s easy to overeat these tasty snacks.


Goldfish crackers are primarily made of enriched wheat flour, which means they are high in carbohydrates. A single serving contains approximately 20 grams of carbohydrates, making them a significant source of energy.


While goldfish crackers are not a significant source of protein, they do contain a small amount. Each serving provides around 4 grams of protein.


Goldfish crackers contain a moderate amount of fat. A 30 g serving has about 5 grams of total fat, with 1 gram coming from saturated fat. The crackers are also free of trans fats.


Sodium content in goldfish crackers can vary depending on the flavor. On average, a serving of goldfish contains around 250 milligrams of sodium. This amount is roughly 10% of the recommended daily intake for most adults.

Goldfish Varieties


Goldfish crackers contain a small amount of cholesterol. A 30g serving has about 5 milligrams of cholesterol. This makes them a suitable snack option for those watching their cholesterol levels.


Goldfish crackers are not a significant source of dietary fiber. Each serving contains only around 1 gram of fiber.


Goldfish crackers have a minimal amount of sugar. A serving of original goldfish contains less than 1 gram of sugar. However, some flavored varieties may contain more sugar, so it’s essential to check the label.

Vitamins and Minerals

Enriched wheat flour used in goldfish crackers contains added vitamins and minerals, including thiamin, riboflavin, niacin, and iron. These nutrients are essential for maintaining good health.

Whole Grain Varieties

Goldfish crackers are available in whole-grain varieties, which contain more fiber and nutrients than their regular counterparts. Opting for whole-grain goldfish can be a healthier choice.

Flavor Varieties

Goldfish crackers come in a wide range of flavors, including cheddar, parmesan, pretzel, and pizza. Each flavor has slightly different nutritional content, so it’s essential to read the labels carefully.

Artificial Colors and Preservatives

Some goldfish crackers contain artificial colors and preservatives to maintain their vibrant colors and extend shelf life. If you’re concerned about these additives, look for products that are free of artificial colors and preservatives.


Goldfish crackers contain wheat and milk, which are common allergens. If you have celiac disease or gluten intolerance, it’s essential to avoid consuming goldfish crackers.

Vegetarian and Vegan Options

Most goldfish crackers are vegetarian-friendly, as they do not contain meat or fish products. However, they are not vegan due to the use of milk-derived ingredients, such as cheese.

Gluten-Free Options

For those with gluten intolerance or celiac disease, there are gluten-free goldfish crackers available.

Serving Suggestions

Goldfish crackers are versatile snacks that can be enjoyed on their own or incorporated into various recipes. They can be used as a crunchy topping for soups and salads, mixed into trail mix, or added to a homemade snack mix with pretzels, nuts, and dried fruit.

Goldfish Snack

Portion Control

As with any snack food, practicing portion control is essential to maintain a balanced diet. Goldfish crackers are easy to overeat, so it’s a good idea to measure out a single serving and put the rest of the package away. This can help prevent mindless snacking and overconsumption of calories.

Comparison to Other Snack Foods

When comparing goldfish crackers to other snack foods, they are a relatively healthier option. They are lower in fat and sugar than many other popular snacks, such as potato chips and cookies. Additionally, they contain essential vitamins and minerals due to the use of enriched wheat flour. However, it’s crucial to keep in mind that goldfish crackers are still a type of processed food, and consuming them in moderation is key to maintaining a balanced diet.


Goldfish crackers can be a tasty and convenient snack option when enjoyed in moderation. They provide some essential nutrients and are lower in fat and sugar than many other popular snack foods. However, it’s essential to still practice portion control and be mindful of the specific ingredients and nutritional content of the goldfish variety you choose. With this knowledge, you can make an informed decision about whether to include goldfish crackers in your diet.

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