Are Goldfish crackers healthy for kids?

Goldfish crackers: snack check

• No added sugar
  0 g added sugar per 55 pieces (Goldfish label)
• Highly processed
  Autolyzed yeast extract, a flavor enhancer (Goldfish label)
• Low protein and fiber
  3 g protein, under 1 g fiber per 55 pieces (label)
• Not on choking lists
  Sold as crackers; plain crackers not on AAP/CDC lists

Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.

Numbers: Pepperidge Farm Goldfish Cheddar Baked Snack Crackers label, goldfishsmiles.com, checked Oct 24, 2026. Checked October 2026.

What's in it

The label lists enriched wheat flour, cheddar cheese (cultured milk, salt, enzymes, annatto), vegetable oil, salt, and 2% or less of yeast, sugar, autolyzed yeast extract, paprika, spices, celery, onion powder, and baking soda. Per 55 pieces (30 g): 140 calories, 5 g of fat (1 g saturated), 20 g of carbohydrates, 0 g of total sugars (0 g added), under 1 g of fiber, 3 g of protein, 250 mg of sodium. Autolyzed yeast extract is a flavor enhancer, an additive class that marks NOVA group 4 foods. Contains wheat and milk. The sugar is under 2% of the recipe and rounds to 0 g on the label.

For kids 4–8

Sodium is the number to watch: 250 mg per serving, and a child's snack bag can be a full serving or more. Goldfish are sold as crackers. The CDC's choking list includes crackers with seeds, nut pieces, or whole grain kernels; plain cheddar crackers are not named on the AAP or CDC lists. Single-serve packs list a smaller serving (21 g in one FoodData Central record, FDC 2773380), so the numbers on the pack differ.

Swaps and pairings

With 3 g of protein and under 1 g of fiber, a serving is under the FDA's 10% Daily Value marks (5 g protein, 2.8 g fiber). Pairing Goldfish with fruit, raw vegetables cut for age, cheese, or plain yogurt adds fiber or protein. Whole-grain cracker varieties list a whole grain first; compare fiber and sodium.

Flavors and Colors

Pepperidge Farm sells many versions, such as Colors and Flavor Blasted Xtra Cheddar. Their ingredients and sodium differ. The numbers on this card are for the original Cheddar only.

Are Goldfish crackers healthy?

We share facts, not ratings. Goldfish Cheddar has 140 calories, 0 g of added sugar, 3 g of protein, under 1 g of fiber, and 250 mg of sodium per 55 pieces (30 g), per the Goldfish label.

Do Goldfish crackers have artificial colors?

Pepperidge Farm says Goldfish Cheddar has no artificial colors or flavors. The cheese is colored with annatto, a plant extract listed on the label.

Are Goldfish a choking hazard?

Plain crackers are not named on the AAP or CDC choking lists. The CDC lists crackers with seeds, nut pieces, or whole grain kernels.

How much sodium is in Goldfish?

250 mg per 55 pieces (30 g), or 11% of the Daily Value on the label.

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