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Are you looking for healthy alternatives to Goldfish crackers? These beloved fish-shaped cheese crackers have been popular go-to snacks for kids and adults alike for many decades.
However, they are ultra-processed, void of any essential nutrients, and contain genetically modified organisms (GMOs), additives, preservatives, inflammatory seed oils, artificial colors, and flavors. In this article, I will show why you should avoid eating them, and share the best clean swaps to Goldfish crackers you will love.
Why You Should Avoid Goldfish Crackers
Unfortunately, Goldfish crackers have marked their presence in every supermarket, price club, convenience, pharmacy store, and more. They are displayed in stores in the most visible areas to entice consumers to buy them, but most people don’t realize that these crackers are compromising your health.
Even though the company markets these crackers as “delightfully munchable”, “baked with real cheddar cheese”, and “ the snack that smiles back”, I will show you that these ingredients are nothing to smile about.
Let’s take a look at the ingredients in Goldfish crackers (the original version).
Ingredients
MADE WITH SMILES AND ENRICHED WHEAT FLOUR (FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), CHEDDAR CHEESE ([CULTURED MILK, SALT, ENZYMES], ANNATTO), VEGETABLE OILS (CANOLA, SUNFLOWER AND/OR SOYBEAN), SALT, CONTAINS 2% OR LESS OF: YEAST, SUGAR, AUTOLYZED YEAST EXTRACT, PAPRIKA, SPICES, CELERY, ONION POWDER, MONOCALCIUM PHOSPHATE, BAKING SODA. CONTAINS: WHEAT, MILK.
The first ingredient is enriched wheat. What does that mean? They take the wheat and process it by stripping all of the nutrients. Then they add the synthetic nutrients back. Furthermore, wheat, if not organic, is sprayed with glyphosate, a carcinogenic pesticide.
According to this research study:
“It has been shown that exposure to this pesticide during the early stages of life can seriously affect normal cell development by deregulating some of the signaling pathways involved in this process, leading to alterations in differentiation, neuronal growth, and myelination.
Glyphosate also seems to exert a significant toxic effect on neurotransmission and to induce oxidative stress, neuroinflammation, and mitochondrial dysfunction, processes that lead to neuronal death due to autophagy, necrosis, or apoptosis, as well as the appearance of behavioral and motor disorders.”
The second ingredient is cheddar cheese. The package states that the Goldfish crackers are made with 100% real cheese. However, the cheese is not organic, indicating that it comes from factory-farmed cows that are fed GMO grains. Also, annatto, an artificial color and flavor enhancer is added.
The next set of ingredients is a mixture of vegetable oils (canola, sunflower, and soybean oils). These heavily processed, industrial seed oils are highly inflammatory. These are cheap oils, referred to as machine or engine lubricants. They are very unstable when heated and wreak havoc on your health including coronary artery, heart disease, obesity, diabetes, and cancer.
The next ingredients are sugar and autolyzed yeast extract. Added sugar is one of the most common ingredients in packaged foods. Although there is a small amount of sugar added to these crackers, it is completely unnecessary.
Autolyzed yeast, is an addictive flavoring agent, disguised as MSG (Monosodium glutamate) which is an excitotoxin, meaning that it excites your brain, making you addicted to them. So, that you will crave them, and want to eat more of them. In addition, it also hijacks your taste buds.
The final few ingredients are some spices. First of all, they are not organic, which means that they are full of chemicals and pesticides. Not only that, almost all conventional spices, contain additives fillers, and preservatives.
Unlike baking soda or baking powder, monocalcium phosphate is a synthetic leavening agent, and a food additive, which has been linked to cardiovascular disease.
As far as baking soda in these, it is most likely not aluminum-free.
Now that we have fully digested all the ingredients, let’s take a look at clean alternatives to Goldfish crackers.
A Few Good Reasons To Look For Healthy Alternatives To Goldfish Crackers
While Goldfish crackers are a very popular and quite addictive snack, they contain ultra-processed ingredients including refined flour, sugar as well as artificial colors, flavors, and other chemicals. By switching to healthier options, you can:
- Increase nutrient intake with whole food ingredients
- Reduce GMOs, additives, and preservatives
- Provide more protein, fiber, and healthy fats
- Accommodate diet restrictions such as gluten-free, dairy-free, and vegan
55+ Store-Bought Healthy Alternatives To Goldfish Crackers
1. Simple Mills Pop Mmms Baked Snack Crackers, Cheddar
2. Simple Mills Pop Mmms Baked Snack Crackers, Pizza
3. Simple Mills Farmhouse Cheddar Almond Flour Crackers (Also available in snack packs.)
4. Simple Mills Organic Seed Flour Crackers, Original
5. Simple Mills Organic Seed Flour Crackers, Everything
6. Simple Mills Organic Seed Flour Crackers, Garlic & Herb
7. Simple Mills Sundried Tomato & Basil Almond Flour Crackers
8. Simple Mills Organic Seed Flour Crackers, Garlic & Herb
9. Simple Mills Almond Flour Crackers, Rosemary & Sea Salt (Also available in family size.)
10. Simple Mills Cracked Black Pepper Almond Flour Crackers
11. Simple Mills Fine Ground Sea Salt Almond Flour Crackers (Also available in family size and snack packs.)
12. Simple Mills Veggie Pita Crackers, Himalayan Salt
13. Simple Mills Veggie Pita Crackers, Mediterranean Herb
14. Simple Mills Build-Your-Own Cracker Bundle 4 boxes and Simple Mills Build-Your-Own Cracker Snack Bundle 2 boxes
15. Every Body Eat Snack Thins, Cheese-Less
16. Flackers Cheeze-Pleaze Multi Seed Crackers (Also available in 6 pack.)
17. Flackers Sea Salt Flaxseed Crackers (Also available in 6 pack.)
18. Flackers Rosemary Flaxseed Crackers
19. Flackers Savory Flaxseed Crackers (Also available in 6 pack.)
20. Flackers Spicy Chili Lime Multi Seed Crackers (Also available in 6 pack.)
21. Flackers Black Sesame and Black Pepper Toasted Seed Crisps (Also available in 6 pack.)
22. Julian Bakery Organic Seed Crackers – Parmesan (Also available in a variety pack.)
23. Julian Bakery Organic Seed Crackers – Salt & Pepper
(for #23 & #24 use discount code HOLISTIKQUEEN to save 5% on your order)
24. 34 Degrees Mates Cheese Crisps, Original
25. 34 Degrees Mates Cheese Crisps, Rosemary & Garlic
26. 34 Degrees Mates Cheese Crisps, Caramelized Onion
27. Mary’s Gone Crackers, Organic Original Crackers
28. Mary’s Gone Crackers, Organic Herb Crackers
29. Mary’s Gone Crackers, Organic Black Pepper Crackers
30. Mary’s Gone Crackers, Organic Super Seed Crackers, Classic
31. Mary’s Gone Crackers, Organic Super Seed Crackers, Basil + Garlic
32. Mary’s Gone Crackers, Organic Super Seed Crackers, Everything
33. Mary’s Gone Crackers, Organic Super Seed, Jalapeno
34. Mary’s Gone Crackers, Organic Super Seed Crackers, Rosemary
35. Mary’s Gone Crackers, Organic Super Seed Crackers, Seaweed + Black Sesame
36. Better with Buckwheat, Buckwheat Crackers, Sea Salt
37. Better with Buckwheat, Buckwheat Crackers, Everything
38. Better with Buckwheat, Buckwheat Crackers, Rosemary & Herbs
39. Better with Buckwheat, Maine Crisp Buckwheat Crackers, Olive & Za’atar
40. Better with Buckwheat, Maine Crisp Buckwheat Crackers, Savory Fig & Thyme
41. Better with Buckwheat, Maine Crisp Bucketwheat Crackers, Cranberry Almond
42. Better with Buckwheat, Maine Crisp Buckwheat Crackers, Maple Cinnamon Currant
43. Better with Buckwheat, Maine Crisp Buckwheat Crackers, Wild Blueberry Walnut
44. Jovial, Organic Sourdough Einkorn Crackers, Sea Salt
45. Jovial, Organic Sourdough Einkorn Crackers, Everything
46. Jovial, Organic Sourdough Einkorn Crackers, Rosemary
47. Artisan Tropic Grain-Free Crackers, Sea Salt
48. Artisan Tropic Grain-Free Crackers, Chile Lime
49. Artisan Tropic Grain-Free Crackers, Tomato Herb
50. Foods Alive, Sprouted Crisps, Everything
51. Foods Alive, Sprouted Crisps, Onion & Garlic
52. Foods Alive, Sprouted Crisps, Rosemary
53. Foods Alive, Sprouted Crisps, Tomato & Herb
54. Foods Alive, Sprouted Crisps, Salsa Fresca
55. Foods Alive, Sprouted Crisps, Coco-Coconut
56. Foods Alive, Sprouted Crisps, Ginger Snap
57. Foods Alive, Sprouted Crisps, Onion & Garlic
58. Foods Alive, Sprouted Crisps, Maple & Cinnamon
59. Sunnie Grain Free Cheddar Crackers
60. Sunnie Grain Free Sea Salt Crackers
61. Simply Sourdough Einkorn Crackers
62. Garlic and Herb Sourdough Einkorn Crackers
63. Nufs Crispy Crackers, Hot Honey
64. Nufs Crispy Crackers, Everything Bagel
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Final Thoughts: Healthy Alternatives To Goldfish Crackers
The good news is that you don’t have to sacrifice your health when it comes to snacks. I have shared with you plenty of healthy swaps to Goldfish crackers. It may take some experimentation to find the perfect substitute.
Whether you choose the store-bought options or homemade, these will be not only more nutritious but also delicious for both adults and kids. Making the switch is an impactful small step towards cleaner eating and better health.
What is your favorite healthy alternative to Goldfish crackers? Please let me know in the comments below.
References:
- RH;, Davoren MJ;Schiestl. “Glyphosate-Based Herbicides and Cancer Risk: A Post-IARC Decision Review of Potential Mechanisms, Policy and Avenues of Research.” Carcinogenesis, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/30060078/. Accessed 28 Mar. 2025.
- Costas-Ferreira, Carmen, et al. “Toxic Effects of Glyphosate on the Nervous System: A Systematic Review.” International Journal of Molecular Sciences, U.S. National Library of Medicine, 21 Apr. 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9101768/.
- EWG’s Food Scores | Ingredient: Calcium Phosphate (Mono, Di and Tri Basic), www.ewg.org/foodscores/ingredients/7349-CalciumPhosphateMonoDiandTriBasic/. Accessed 28 Mar. 2025.
- DiNicolantonio, James J, and James H O’Keefe. “Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis.” Open Heart, U.S. National Library of Medicine, 26 Sept. 2018, pmc.ncbi.nlm.nih.gov/articles/PMC6196963/.
