Is owning a goldfish a healthy choice for a pet?
No, owning a goldfish as a pet is not healthy based solely on this given context as it discusses the potential harm caused by consuming Goldfish crackers.
Continue reading to find out more and check your knowledge!
Ingredients to be cautious about
- MSG
- Sodium
- GMO soybean oil
Possible short-term side effects
- Chest pain
- Headache
- Sweating
- Dehydration
- Nausea
Possible long-term side effects
- Infertility problems
- High blood pressure
- Kidney damage
- Heart complications
- Cancer
- Liver complications
- Cognitive degeneration
Healthy alternatives
- Air-popped popcorn
- Kale chips
- Whole grain crackers
Did you know...? đ€
Is owning a goldfish a healthy choice for a pet?
Does owning a goldfish cause short term side effects?
Can owning a goldfish cause long term health complications?
Related videos
Did you know: There are 142 billion Goldfish crackers made every year. But what are the health ramifications of this popular, fish-shaped cracker? Today, letâs take a closer look at Goldfish nutrition.
Some people consider Goldfish to be a healthy snack, as they have real cheese, no sugar, and no artificial colors. However, two of the main ingredients are processed white flour and vegetable oil, and each serving has less than 1g of fiber. So, Goldfish are still not very healthy.
Below, weâll review the ingredients and nutrition facts for Goldfish Crackers. Iâll compare them with other popular snacks (like Cheez-Its and chips), and weâll explore whether theyâre good for weight loss, too!
Are Goldfish Bad for You?
Here are the 10 specific questions weâll answer about Goldfish nutrition. Click any of them to skip aheadâor just keep scrolling to read them all:
- What Are Goldfish Made Of?
- Are Goldfish High Glycemic?
- Are Goldfish Good for Weight Loss?
- Are Goldfish High in Carbs?
- Are Goldfish High in Fiber?
- Are Goldfish High in Sodium?
- Are Goldfish Fried or Baked?
- Are Goldfish âProcessed Foodâ?
- Are Goldfish Healthier Than Chips?
- Are Goldfish Vegan?
1. What Are Goldfish Made Of?
Letâs start by looking at some actual Goldfish ingredients. Do they contain anything you should be avoiding?
Cheddar Goldfish Ingredients: Enriched Wheat Flour (Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Cheddar Cheese ([Cultured Milk, Salt, Enzymes], Annatto), Canola And/Or Sunflower Oils, Contains 2 Percent Or Less Of: Salt, Yeast, Sugar, Autolyzed Yeast, Baking Soda, Monocalcium Phosphate, Paprika, Spices, Celery, Onion Powder.
Hereâs what I noticed about these ingredients:
- Goldfish are made with processed white flour. When you read âenriched wheat flour,â it may sound good. But notice whatâs missing from that name: âwholeâ or âwhole grain.â This is processed flour. Itâs low in fiber, typically high on the glycemic index, and generally not great for health.
- Goldfish have processed vegetable oil. The canola and/or sunflower oils in Goldfish are highly processed, adding empty calories. Such oils are pretty standard in any snack cracker, but theyâre not the healthiest thing.
- Goldfish are made with real cheese. Many people consider this positive⊠But is it? Cheese is high in saturated fat and sodium, which could potentially raise heart disease risk. Cheese has calcium, but Goldfish end up with barely any calcium (only 40mg per serving). Iâd count the cheese in Goldfish as neutral at best.
- Goldfish are free of sugar. Many crackers and other snacks are loaded with sugar. So in contrast, we can admire that Goldfish are sugar free. But could Goldfish still raise your blood sugar? See below for a discussion of glycemic index.
- Goldfish are free of artificial colors. Goldfish do not have red or yellow dye. They do have paprika, which is a spice that helps with that orange color. But hey, itâs a natural, healthy coloring ingredient. Goldfish donât have dyes like Red 40 or Yellow 5.
So, what are the âbad ingredientsâ in Goldfish? Well, processed flour and oil, mostly. They give you calories without many nutrients. Thatâs classic âprocessed foodâ for you.
That said, itâs not just the list of ingredients that matter. The quantity of each ingredient also matters. So in the next sections, letâs look at the actual amount of carbs, fiber, sodium, and other nutrients in Goldfish.
2. Are Goldfish High Glycemic?
Glycemic index refers to how much a source of carbs spikes your blood sugar. I was unable to find peer-reviewed research directly on Goldfish glycemic index. However, we can make some inferences here.
As reported by Harvard Health, âmost crackersâ qualify as high-glycemic foods. Some high-fiber crackers may be exceptions from this⊠But Goldfish donât have any significant fiber content (as covered below).
The carbs in Goldfish come primarily from enriched flour, which is a high-glycemic ingredient. Therefore, we can likely assume that Goldfish would test as a high-glycemic food, or at least medium.
If blood-sugar control is important for you, Iâd advise to take caution with Goldfish.
3. Are Goldfish Good for Weight Loss?
Goldfish are not the best food for weight loss, as they have multiple high-calorie ingredients like enriched flour, vegetable oil, and cheese. These ingredients give Goldfish a relatively high calorie density. However, Goldfish can be eaten in moderation on a weight-loss diet.
One of the most important principles for weight loss is calorie density. High calorie density foods tend to be easier to overeat, as you need to eat a lot of calories to fill your stomach. (source)
One of the foods with the highest calorie density is vegetable oil. Refined sugars and flours have high calorie density, too. These processed foods are concentrated sources of calories, as much of the fiber and bulk have been removed in processing.
Animal foods like meat, eggs, and dairy (such as the cheese in Goldfish) also tend to be high in calories, largely due to their fat content.
Goldfish have several ingredients with a high calorie densityâvegetable oil, flour, and cheeseâso there is a risk of overeating them.
Another thing to consider is the low fiber in Goldfish. Other snacks could help fill you up with more fiber and keep you better satisfied on a weight-loss diet.
As covered above, Goldfish likely rank high on the glycemic index, meaning their carbs are quick to digest. Foods with more fiber and lower GI scores could help you to stay full longer, without needing to keep eating more throughout the day.
So, can Goldfish make you fat? Yes, they could contribute to weight gain. But by itself, a few servings of Goldfish wonât ruin your diet, either. Weight loss depends on your overall diet and lifestyle.
If youâre burning more calories than youâre eating each day/week, you should lose weight. Eating Goldfish or other âprocessed foodsâ on occasion will not automatically ruin your diet, as long as the overall calorie deficit is in tact.
For more help with weight loss, check out this post with 18 tips for weight loss without counting calories.
Related Questions:
- How many calories are in a single Goldfish cracker? Each Goldfish cracker has about two and a half calories. (Each serving is 55 Goldfish crackers, which is 140 calories.)
- How many calories is in a whole bag of Goldfish? It depends on the size of the package. A small 1 oz bag of Goldfish has 130 calories. The popular 6.6 oz bags of Goldfish have around 870 calories. A 30 oz carton of Goldfish has about 3,920 calories.
4. Are Goldfish High in Carbs?
Goldfish have 20 grams of carbs per serving, which is pretty high. The carb content of Goldfish is similar to Cheez-Its and other crackers. The main ingredient in Goldfish is enriched flour, which is a rich in carbs. However, Goldfish have 0 grams of sugar per serving.
Hereâs a table showing the sugar and carb content for Goldfish, compared to other snacks:
Snack | Serving Size | Total Sugar | Total Carbs |
---|---|---|---|
Goldfish | 55 pieces (30g) | 0g | 20g |
Cheez-It | 27 crackers (30g) | 0g | 17g |
Wheat Thins | 16 pieces (31g) | 5g | 22g |
Triscuits | 6 crackers (28g) | 0g | 20g |
Related Question:
- Do Goldfish have high fructose corn syrup? Goldfish do not have high fructose corn syrup. In fact, they do not have any added sugar or sweetener. Goldfish have 0g of total sugar per serving.
- Can you eat Goldfish on keto? Goldfish are not particularly low carb or keto-friendly, with 20 grams of carbs per serving. About 57% of the calories in Goldfish come from carbs.
5. Are Goldfish High in Fiber?
Goldfish are low in fiber, with less than 1g of fiber per serving. The popular Cheddar Goldfish are not made with whole-grain flour, but with âenriched flour.â This flour is processed and has most of its fiber removed.
Some other cracker brands, like Triscuits, actually use whole grain wheat as their main ingredient. So thereâs a bit more fiber in those (about 3 grams per serving).
Here is a table showing the fiber content of Goldfish, compared to other snack crackers:
Snack | Serving Size | Fiber |
---|---|---|
Goldfish | 55 pieces (30g) | <1g |
Cheez-It | 27 crackers (30g) | <1g |
Wheat Thins | 16 pieces (31g) | 3g |
Triscuits | 6 crackers (28g) | 3g |
In my opinion, this is one of the big failings of Goldfish. Most people donât eat enough fiber, and itâs a big key to improving your nutrition. That saidâif youâre on a low-fiber diet for any specific reason, then it could be a plus.
6. Are Goldfish High in Sodium?
Goldfish have a moderate amount of sodium, with 250mg per serving (of 55 crackers). Thatâs about the same sodium content as a serving of Cheez-It crackers or Wheat Thins.
Hereâs a table showing the sodium content of Goldfish, compared to other crackers:
Snack | Serving Size | Sodium |
---|---|---|
Goldfish | 55 pieces (30g) | 250mg |
Cheez-It | 27 crackers (30g) | 230mg |
Wheat Thins | 16 pieces (31g) | 200mg |
Triscuits | 6 crackers (28g) | 160mg |
As you can see, all these crackers are pretty similar when it comes to sodium. But Triscuits are a little betterâand they are a bit of a healthier cracker overall, with more fiber, too. See my review of Triscuits here.
The American Heart Association (AHA) recommends limiting your sodium intake to 2,300mg per day, which is about 9 servings of Goldfish. However, the AHA is âmoving toward an ideal limitâ of 1,500mg per day, which is only 6 servings of Goldfish.
Note: You may be able to find a Low Sodium flavor of Goldfish. I was able to find a picture of an old Goldfish package that said, â30% Less Sodium.â However, this product doesnât seem to be widely available in stores.
7. Are Goldfish Fried or Baked?
Goldfish are baked, not fried. However, Goldfish still contain processed vegetable oil. They are not a fat-free food.
Many people understand that baking is healthier than frying because less oil can be used. But donât assume too much. Goldfish still have 5 grams of total fat per serving. About a third of the calories in Goldfish come from fat.
Related Questions:
- What kind of oil is in Goldfish? Goldfish contain vegetable oil. The ingredients list specifies that it could contain âcanola oil and/or sunflower oils.â
- What kind of fat is in Goldfish? Goldfish have both saturated and unsaturated fat, but most of the fat is unsaturated, with only 1g of saturated fat per serving (and no trans fat).
8. Are Goldfish âProcessed Foodâ?
Itâs commonly understood today that healthy food tends to be minimally processed. When we eat food in its more natural forms, we get more nutrients and fiber than if itâs been processed into flour, flakes, syrup, or oil.
The term âprocessed foodâ is not very precise, though. Technically, if you just cut a banana in half, youâve âprocessedâ it. But thatâs not what most people mean when they say âprocessed food.â
In practical terms, the easiest way to spot âprocessed foodâ today is to check the ingredients list for refined oils, sugars, flours, artificial ingredients (sweeteners, colors, additives), or lots of salt.
Goldfish do have real cheese made from skim milk⊠But the other main ingredients are processed flour and vegetable oil. Notice that the first ingredient in Goldfish is âenriched wheat flour,â not whole wheat.
Itâs debatable whether Goldfish would count as âjunk foodâ or âultra processed,â but they are clearly processed food, at least.
9. Are Goldfish Healthier Than Chips?
Goldfish are about equally as unhealthy as popular chips like Lays, Fritos, and Doritos. Goldfish have about equal amounts of saturated fat, sugar, and fiber as popular brands of chips. In addition, Goldfish are slightly higher in sodium than most chips.
Here is a table showing some nutrition facts for Goldfish compared to various chip brands. Youâll notice that in all these areas, Goldfish looks pretty similar to chips:
Snack | Serving Size | Sat. Fat | Sodium | Sugar | Fiber |
---|---|---|---|---|---|
Cheddar Goldfish | 55 pieces (30g) | 1g | 250mg | 0g | <1g |
Lays Classic | 15 chips (28g) | 1.5g | 170mg | <1g | 1g |
Fritos Original | 32 chips (28g) | 1.5g | 170mg | 0g | 1g |
Tostitos Scoops | 13 chips (28g) | 1g | 120mg | 0g | 2g |
Doritos Nacho Cheese | 12 chips (28g) | 1g | 210mg | 1g | 1g |
The biggest difference is the specific ingredients used. Most chips are made with processed corn or potatoes, but Goldfish are made with processed wheat. Goldfish also have some real cheeseâbut not enough to dramatically change its nutrition profile.
Overall, Goldfish are not much better or worse than chips, nutritionally. Neither are particularly healthy snacks.
10. Are Goldfish Vegan?
Cheddar Goldfish are not vegan, as they contain real cheese. However, Pepperidge Farms has offered some other flavors of Goldfish that are vegan, including Cinnamon.
There are also some brands that make vegan âcheeseâ crackers with a similar taste and appearance as Goldfish:
And here are some more vegan âcheeseâ crackers, based more closely off of Cheez-Its:
- Earth Balance Vegan Cheddar Flavor Squares
- Plant Snacks Vegan Cheddar Cassava Root Chips
- From the Ground Up: Cauliflower Crackers Cheddar Flavor
- Every Body Eat: Cheese-Less Snack Thins
Related Question:
- Do Goldfish contain eggs? Goldfish do not contain eggs.
- Do Goldfish contain pork? Goldfish do not contain pork.
Two More Recommendations for Your Plant-Based Journey
1. This is the best free video training Iâve found on plant-based nutrition. Youâll learn how to reduce your risk of cancer, heart disease, type 2 diabetes, Alzheimerâs, and obesityâall with plant-based food. Watch the free âFood for Health Masterclassâ here.
2. This is the best vegan multivitamin Iâve found in my 14 years of being vegan. It has vitamin B12, vitamin D, omega-3âand nothing else. Translation: It only has the nutrients vegans are actually low in. Read my full review of Future Kindâs multivitamin here (with 10% discount).