Are Goldfish Healthy? (+ 3 Favorite Snack Alternatives)

This post may contain affiliate links. If you click & make a purchase, I receive a commission! Read my full disclosure policy.

It’s no secret that goldfish are a popular snack among kids and adults alike. But are they really healthy? Not really! Goldfish are processed snack options that are certainly fun for kids, but not exactly healthy. They are often marketed as a healthy snack; however, they do not offer much in terms of nutrition.

Goldfish Ingredients

As Pepperidge Farm goldfish are a prepackaged snack, they contain a variety of ingredients including some items we wouldn’t normally cook with at home. The basic cheddar goldfish contains the following ingredients:

• Enriched Wheat Flour (Flour Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Riboflavin, Folic Acid) – This is the main ingredient in Goldfish and is the standard flour many packaged foods and white bread is made of. It is called enriched as it is enriched with vitamins. The vitamins added to enriched flour include synthetic vitamins such as folic acid, which newer research shows may not be the best form of this vitamin.
• Cheddar Cheese – The cheddar cheese in goldfish is “real cheese” as noted on the package and comprised of several ingredients [cheddar cheese (cultured milk, salt, enzymes), and annatto
• Vegetable Oil (Canola Oil, Sunflower Oil, and Soybean Oil) – In my opinion, these vegetable oils are probably the least healthy part of the goldfish snack. We don’t cook with these ingredients in our homes and try to limit their consumption.
• Yeast
• Sugar
• Autolyzed Yeast Extract – Flavor enhancer that contains free glutamic acid
• Paprika
• Spices
• Celery
• Onion Powder
• Monocalcium phosphate
• Baking Soda

Goldfish Nutritional Values

How much sugar is in goldfish?

Sugar is on the ingredient label of goldfish meaning that technically goldfish crackers do contain sugar. However, the Nutrition Facts Label lists sugar as 0g meaning it is not enough to list the amount on the label. Therefore, the sugar contained in Goldfish is less than 1 gram.

How many grams of protein do goldfish have?

There are 3 grams of protein in 55 goldfish. So they are not a great source of protein.

How much fat in goldfish?

There are 6 grams of fat in 55 goldfish.

Why Goldfish Aren’t a Healthy Snack

Snacks are important for kids and are a good way to provide valuable nutrients. My goal with my kids’ snacks is to keep them based in real/whole foods as much as possible and to provide a healthy combination of the macronutrients – protein, fat, and carbohydrates.

I’m certainly not suggesting you never ever let your kids eat goldfish, but they are not a high-quality snack I would serve daily. They are primarily composed of white flour (the first ingredient on the label) which is not very nutrient dense and is simply providing a source of refined carbohydrates with minimal fiber or protein.

Here are a few cons to goldfish:

• They are made of processed oils including canola, sunflower, and soybean oils.
• They are made of enriched wheat flour which is not a whole grain; however, as I discuss more thoroughly below, whole wheat goldfish can be a better choice as far as this goes.
• Like most packaged foods, they do have some ingredients that are not whole food based including autolyzed yeast extract.
• Although a minute amount, they do contain a small amount of sugar as it is listed in the ingredient lable.
• In summary, goldfish are a processed prepackaged snack. And much like other processed snacks they aren’t beneficial nutritionally but primarily composed of refined white flour as well as other ingredients we normally wouldn’t cook with at home (vegetable oil, to name one.)

Are Goldfish healthy compared to similar snacks?

Honestly, goldfish are quite comparable to similar snacks. The ingredients may vary somewhat between Goldfish, Cheese Its, and other cheesy snack crackers. However, most of the traditional brands are made with processed oils and other additives.

• Cheese Its contain yellow 5, yellow 6, and monosodium glutamate (MSG). While Goldfish does have autolyzed yeast extract, it does not contain artificial food coloring which is one big win in my book.
• If you were to compare goldfish to chips, it would depend highly on the chip as to how the ingredients are compared. However, most chips are fried whereas goldfish are baked making the cooking method a bit more appealing.
• There are some organic cheese crackers that can be a bit better alternatives to goldfish (discussed below.)

In summary, here are the pros to goldfish which may make them better than some snacks:

• Only contain a small amount of sugar (not even a full gram as the label read 0 grams; however, it is included in the ingredient list.
• No artificial colors !!
• You can buy a whole grain variety of goldfish providing more whole grains and fiber.

Are whole-grain goldfish healthier?

Whole-grain goldfish are a better alternative to traditional goldfish in that they are made with whole wheat flour (12g of whole grains.) However, they do still have enriched wheat flour as the second ingredient so they are not entirely whole grain. Otherwise, their ingredient list is primarily the same. So in short, these are still processed/packaged snacks, but the whole grains do provide more fiber.

Are colored goldfish healthy?

Goldfish colors are very similar to traditional goldfish with the exception of the ingredients used to color the goldfish. They do not contain artificial coloring which is a plus as compared to many other processed colored snacks. Goldfish colors are colored with the following ingredients:

• Beet, Huito, and Watermelon Juice Concentrates
• Parprika and Turmeric extracts

Healthy Alternatives to Goldfish

If you are looking for healthier snacks than Goldfish, there are a few great alternatives. Here are some cheesy snack ideas:

1. Simple Mills Farmhouse Cheddar Crackers
2. Annie’s Cheddar Bunnies (Some will argue these are not a better choice, but I personally prefer sunflower oil to canola/soybean oil which is the main reason I would rank these higher. As well as the fact that you can buy organic cheddar bunnies)
3. Bitsy’s Cheddar Blocks

Here are some other healthier options instead of goldfish:

• Popcorn (choking hazard for young kids, but a great alternative for older kids and adults.)
• Organic Triscuits with cheese slices on top
• Cheese slices/cubes
• Fruit slices (cut appropriately for age of child)

Are goldfish crackers a healthy snack?

To answer this in short, goldfish are not actually a healthy snack for kids (or anyone) – nor are most pre-packaged snacks. However, like most matters in life eating is about balance, and I do find letting my kids have goldfish at church, grandparents’ houses and occasionally at home (in their Christmas Stockings, Easter Baskets, or a special snack) is a great compromise for our family.

In general, I try to keep our snacks as basic whole foods like yogurt, fruit, veggies, cheese, and even uncured (grass fed) beef sticks. If you’re looking for more healthy snack ideas for kids be sure to grab my free snack guide for toddlers!!

Sharing is caring!