Cratox AI
Reviewed by Cratox Nutrition Team · Updated February 16, 2026
crackers cheese
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Crackers, cheese (Goldfish)

🔥 489 Calories
💪 10.9g Protein
⚡ 59.4g Carbohydrates
🥑 22.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Baked Goods
Crackers, cheese (Goldfish)
Energy density
Dense
489 kcal per 100g
Macro energy profile
Balanced
9% Protein · 49% Carbohydrates · 42% Fat
Glycemic profile
Medium GI
GI 60 · GL 30
Notable signals
High in fatHigh in sodiumLow in sugarUSDA data

Nutritional Information

489
kcal/100g
Protein
10.9g
Carbohydrates
59.4g
Fat
22.7g
Glycemic Index:
60

About Crackers, cheese (Goldfish)

Crackers, cheese (Goldfish) are a popular snack food originating from the United States, characterized by their fish-shaped design and cheesy flavor. These baked crackers are produced from a blend of flour, cheese, and various seasonings, making them a favorite among both children and adults. Over the years, Goldfish crackers have become a staple in lunchboxes, parties, and casual snacking occasions, thanks to their playful shape and satisfying crunch. Nutritionally, Crackers, cheese (Goldfish) provide a moderate amount of calories, primarily from carbohydrates and fats. With approximately 489 calories per 100g, they contain 10.90g of protein, 59.40g of carbohydrates, and 22.70g of fat. This combination of macronutrients makes them a convenient option for a quick energy boost. However, they should be consumed in moderation as part of a balanced diet, especially considering their relatively high fat content.

Health Benefits

Supports energy levels due to high carbohydrate content.
Provides protein for muscle repair and growth.
Offers a tasty snack option that can satisfy cravings.
Contains essential vitamins and minerals that support overall health.
Convenient to carry for on-the-go snacking.
Can be paired with various dips and spreads for enhanced flavor.
Appeals to a wide age range, making it a family-friendly option.
Encourages hydration when paired with drinks, aiding digestion.
May promote social interactions during shared snack times.
Can be used in creative recipes, adding flavor and texture.

Recommended Food Pairings

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Hummus - adds creaminess and protein for a balanced snack.
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Guacamole - pairs well with the salty flavor, adding healthy fats.
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Cheese slices - enhances the cheesy flavor and adds calcium.
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Fruit slices - provides a sweet contrast and additional vitamins.
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Yogurt dip - offers probiotics for digestive health.

How to Consume

Serving size
Recommended serving size is 30g (about 1 ounce).
Frequency
Best enjoyed 2-3 times per week.
  • •Pair with a source of protein for a balanced snack.
  • •Use as a crunchy topping on salads or soups.
  • •Incorporate into lunchboxes for a fun, nutritious option.
  • •Serve at parties alongside a cheese platter.
  • •Consider using them in recipes for added texture.

Selection & Storage

How to choose:

  • ✓Look for packages with a clear expiration date for freshness.
  • ✓Choose varieties that use real cheese for better flavor.
  • ✓Inspect the package for any signs of damage or air exposure.
  • ✓Select options with fewer artificial additives for a healthier choice.
Storage
Store in a cool, dry place away from direct sunlight.
Shelf life
Typically lasts for 6-9 months if unopened; 7-14 days once opened.

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid.
  • ⚠️Those with dairy allergies may experience adverse reactions.
  • ⚠️Not suitable for strict low-carb diets.
  • ⚠️Excessive consumption may lead to unwanted weight gain.
  • ⚠️High in sodium; should be eaten in moderation by those with hypertension.

Frequently Asked Questions

How many calories does Crackers, cheese (Goldfish) have?

Crackers, cheese (Goldfish) contain approximately 489 calories per 100 grams. This energy primarily comes from carbohydrates and fats, making them a calorie-dense snack.

Is Crackers, cheese (Goldfish) healthy?

While Crackers, cheese (Goldfish) can be enjoyed as a tasty snack, they should be consumed in moderation as part of a balanced diet. They provide protein and essential nutrients but are also high in calories and fat.

How should Crackers, cheese (Goldfish) be stored?

Store Crackers, cheese (Goldfish) in a cool, dry place away from direct sunlight to maintain freshness. Once opened, keep them in an airtight container and consume within 7-14 days.

What are the benefits of eating Crackers, cheese (Goldfish)?

Eating Crackers, cheese (Goldfish) provides a satisfying crunch and flavor. They are a convenient snack option, offering protein and other nutrients while being versatile for pairing with various dips and spreads.

How much Crackers, cheese (Goldfish) can I eat per day?

It is recommended to consume about 30g (1 ounce) of Crackers, cheese (Goldfish) as a serving size. Eating them 2-3 times a week can help maintain a balanced diet without excessive calorie intake.

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