For decades, the classic cheesy cracker has been a snack-time staple. Cheez-Its, with their sharp, robust cheddar flavor and satisfying crunch, have battled Goldfish's milder taste and iconic fish shape for dominance. But for health-conscious consumers, the battle isn't about flavor or shape—it's about which snack is less detrimental to a balanced diet. A deep dive into the nutritional facts reveals that neither is a clear winner, as each has different drawbacks depending on your dietary priorities. Understanding these differences, from fat and sodium content to ingredients and food processing, is key to making an informed choice for your snacking needs.
Nutritional Comparison: Cheez-Its vs. Goldfish
To settle the debate, a direct look at the standard versions of each cracker is necessary. Here is a comparison based on a 30g serving, which is roughly one ounce, a common reference point in nutritional guides.
Calories, Fat, and Saturated Fat
When it comes to fat content, Cheez-Its have the clear edge as the higher-fat option. A 30g serving of original Cheez-Its contains 150 calories and 8 grams of total fat, with 1.5 grams being saturated fat. The same size serving of original Goldfish contains fewer calories at 140, along with 5 grams of total fat and 1 gram of saturated fat. If you are looking to reduce your overall fat intake, Goldfish would be the slightly better choice.
Sodium Levels
If sodium is your primary concern, Cheez-Its might have a slight advantage. A 30g serving of original Goldfish contains 250 mg of sodium, while original Cheez-Its come in slightly lower at 230 mg per serving. For individuals monitoring their salt intake, this small difference could be a deciding factor, though both are relatively high in sodium for a small snack serving.
Ingredients and Additives
Both crackers are baked and start with a base of enriched wheat flour, which is a low-quality, simple carbohydrate. This flour is fortified with synthetic vitamins, and both crackers are known to contain genetically modified ingredients. A significant difference lies in their preservatives. Cheez-Its famously contain tert-butylhydroquinone (TBHQ), a petroleum-derived antioxidant used to extend shelf life. EWG has raised concerns about TBHQ potentially harming the immune system. While Goldfish are free of TBHQ in their original recipe, they are often made with refined vegetable oils like soybean, canola, and sunflower, and have also been classified as an ultra-processed food with similar processing concerns.
The Role of Whole Grains
In response to consumer demand for healthier options, both brands have introduced whole-grain versions. These varieties offer an increase in dietary fiber and nutrients compared to their original counterparts.
- Cheez-It Whole Grain Crackers: Made with whole wheat flour and 100% real cheese, offering 8 grams of whole grains per serving.
- Goldfish Made with Whole Grain: Contains 12 grams of whole grain per serving in its cheddar variety, made with real cheese and no artificial flavors or preservatives.
While these whole-grain options are a step up, they are still highly processed snacks and should be consumed in moderation as part of a balanced diet.
Beyond the Label: The Overall Picture
Ultimately, deciding whether are Cheez Its or Goldfish worse depends on what you value most in your diet. Do you prioritize lower fat or lower sodium? Are you concerned about specific additives or the level of food processing?
| Feature | Cheez-Its (Original, 30g serving) | Goldfish (Original, 30g serving) |
|---|---|---|
| Calories | 150 | 140 |
| Total Fat | 8 g | 5 g |
| Saturated Fat | 1.5 g | 1 g |
| Sodium | 230 mg | 250 mg |
| Primary Oil | High oleic soybean, soybean, palm | Canola, sunflower, and/or soybean |
| Key Additive | TBHQ for freshness | Not present |
| Whole Grain Option | Yes, 8g per serving | Yes, 12g per serving |
Making a Healthier Snack Choice
For those seeking a truly healthier snack, it's worth considering alternatives altogether or focusing on responsible consumption. Here are some tips:
- Mindful Snacking: Pay attention to portion sizes. The small differences in nutrition per serving become significant when you consume more than the recommended amount.
- Choose Whole Grains: If you can't give up your cheesy crackers, opt for the whole-grain versions to at least increase your fiber intake.
- Read Labels: Look for versions with fewer ingredients and simpler nutritional profiles.
- Explore Alternatives: For a truly healthy snack, consider alternatives like air-popped popcorn, veggie sticks with hummus, or plain roasted nuts. These provide more nutrients and less processed additives.
Conclusion
So, are Cheez Its or Goldfish worse? The answer is nuanced. Cheez-Its are higher in fat, while Goldfish are slightly higher in sodium, but both are examples of ultra-processed snacks with various ingredient concerns. In the end, the healthiest option is always a whole food, but if you must indulge, moderation is essential. Opting for the whole-grain varieties from either brand can be a slightly better choice. Ultimately, there is no “best” choice for a cheesy cracker. A balanced diet and mindful eating are far more impactful than the subtle differences between these two beloved, but processed, snacks.
For more information on the health implications of processed foods and additives, you can review resources from organizations like the Environmental Working Group (EWG).
