A Tale of Two Cheesy Crackers: Unpacking the Nutritional Differences
For decades, Goldfish and Cheez-its have been staples in lunchboxes and pantries across the country. They satisfy the same craving for a crunchy, salty, cheesy snack. But when it comes to nutritional value, are they truly comparable? While the two products are quite similar in their overall nutrient composition, some key differences can sway your decision, especially for regular consumption. A closer look reveals subtle yet important distinctions in their ingredient lists and nutritional breakdowns that savvy consumers should be aware of.
Ingredients: The Good, the Bad, and the Additives
Beyond the basic flour, cheese, and oil, the specific components of each cracker differ. The type of oil used is a notable distinction. Historically, Cheez-its have used oils with the preservative TBHQ, a controversial additive flagged by the EWG for its potential negative effects on the immune system. While Goldfish also use processed oils, like canola and sunflower, they have avoided this specific preservative in their classic cheddar recipe, which may give them a slight edge in the ingredient department. Both, however, contain a mix of vegetable oils that contribute to their fat content.
- Cheez-its often contain TBHQ: This preservative is used to maintain freshness but is a point of concern for some health experts.
- Goldfish use different oils: The classic Goldfish uses canola and/or sunflower oil, whereas Cheez-its traditionally use a blend that has included soybean and palm oil.
- Fortified flour: Both crackers are made with enriched wheat flour, which means they are fortified with vitamins like iron. This is an important detail for those with specific dietary needs, but does not compensate for their highly processed nature.
The All-Important Numbers: Nutritional Breakdown
When comparing the standard cheddar varieties, a look at the nutrition label reveals a tight competition. The serving sizes for these products can vary, so it is important to check the precise information on the package. The following table provides a general comparison based on standard serving sizes, but always consult the packaging for the most current data.
| Nutritional Aspect | Goldfish (per 55 crackers, approx. 30g) | Cheez-its (per 27 crackers, approx. 30g) |
|---|---|---|
| Calories | 140 | 150 |
| Total Fat | 5g | 8g |
| Saturated Fat | 1g | 2g |
| Sodium | 250mg | 230mg |
| Carbohydrates | 20g | 17g |
| Protein | 3g | 3g |
Table based on available nutrition information for standard cheddar varieties, values are approximate.
Based on these numbers, Goldfish appear to have a slight advantage with fewer calories and less fat per comparable serving size. However, Cheez-its sometimes contain slightly less sodium, a point that can make them seem preferable to those watching their salt intake. Neither provides a significant amount of dietary fiber, with both containing less than 1 gram per serving.
The Manufacturing Process: Baked vs. Fried
One common misconception is that all crackers are baked equally. While both crackers are baked, the nuanced differences in their processing methods can influence the final product. Baked snacks, in general, are preferable to fried snacks due to lower oil absorption and the avoidance of high-temperature-induced harmful compounds like acrylamide. Both Goldfish and Cheez-its are baked, not fried, making them a more appealing choice than snacks like potato chips in this regard. However, the use of processed vegetable oils is still a key factor in their final nutritional quality.
The Verdict: Which to Choose?
Ultimately, both Goldfish and Cheez-its are ultra-processed snack foods and should be consumed in moderation. For those prioritizing lower fat and calorie intake, Goldfish might be the marginally better option. However, for someone concerned about specific additives like TBHQ, Cheez-its' inclusion of it in some varieties could be a dealbreaker. The best choice for overall health is to minimize intake of either snack and opt for less processed alternatives when possible, such as whole-grain crackers, roasted chickpeas, or fresh vegetables.
For a deeper dive into the health implications of ultra-processed foods, you can read more from the Environmental Working Group [https://www.ewg.org/foodscores/].
Conclusion
While Goldfish edge out Cheez-its slightly on fat and calorie content for a comparable serving, neither is a truly healthy choice for regular consumption. Both are ultra-processed with added oils and low fiber. Personal preference for taste or shape is often the deciding factor. The most beneficial decision for your diet is to treat either option as an occasional indulgence and to explore wholesome, less-processed snack alternatives for daily eating.
Healthier Snack Alternatives
- Whole-grain crackers: Made from whole grains or seeds, these offer more fiber and nutrients.
- Roasted chickpeas: A great crunchy alternative that's high in protein and fiber.
- Kale chips: Can be baked at home with olive oil and spices for a crispy, nutrient-dense snack.
- Fresh vegetables: Sliced cucumbers, carrots, and celery paired with hummus are an excellent, unprocessed option.
- Nuts and seeds: Provide healthy fats, protein, and fiber.
