When it comes to snacks and nibbles, Cheez-Its and Goldfish are two of the most popular choices out there. You’ve probably seen them at parties, packed in lunchboxes, or even stashed away in your pantry for a quick snack fix. But just to set the record straight—they’re not the same!
Sure, they’re both crunchy crackers, but that’s where the similarities end. Cheez-Its are those little golden squares with a bold, crispy bite, while Goldfish, true to their name, are cute fish-shaped snacks with a lighter, almost airy texture that melts in your mouth.
Now, if you’re anything like me, you might not be munching on salty crackers all day, but hey, they’re undeniably a crowd favorite. And for many, the question arises: Is one of these snacks better or healthier than the other? Does it even matter when they’re both so tasty?
Well, today, we’re diving into the nitty-gritty of these beloved snacks, breaking down their nutritional profiles and ingredients to figure out which one (if any) can claim to be the better choice for your health.
Spoiler alert: these are still processed foods at the end of the day, and we might not be looking at any health champions here—but let’s find out!
Taste, Texture, and Appeal
Let’s talk taste and texture—because let’s be real, that’s why we keep reaching for these snacks in the first place. Cheez-Its have that rich, bold flavor with a satisfying crunch that feels like a mini cheese explosion in every bite. They’re crispy, salty, and have just the right amount of chew to keep things interesting.
On the other hand, Goldfish are a whole different experience. They’re lighter, softer, and almost melt away on your tongue, with a subtle, buttery taste in the Original flavor that’s easy to keep munching on without even realizing. And if you’re looking for a cheesy fix, Goldfish Cheddar flavor brings a mild but distinct cheesy taste that’s still lighter compared to Cheez-Its.
These differences are more than just snack quirks; they totally influence what we grab when we’re craving something quick. If you’re in the mood for something bold and intensely cheesy, Cheez-Its might be your go-to. But if you prefer a lighter, melt-in-your-mouth snack, Goldfish—whether Original or Cheddar—could be the winner.
Personal preference plays a big role here, and it’s all about what kind of snack vibe you’re feeling. But while these flavors and textures draw us in, there’s more to the story when we look at what’s really inside these crackers—so let’s dive into the nutrition facts to see how they stack up.
Nutritional Comparison Of Cheez-It Vs Goldfish
Here are Cheez-It and Goldfish compared side by side in terms of nutritional values (serving size = 30g):
| Nutrient | Cheez-It Original | Goldfish Original |
|---|---|---|
| Calories | 150 | 140 |
| Total Fat (g) | 8 | 6 |
| Saturated Fat (g) | 1.5 | 0.5 |
| Sodium (mg) | 230 | 230 |
| Carbohydrates (g) | 17 | 20 |
| Fiber (g) | <1 | <1 |
| Sugars (g) | 0 | 0 |
| Added Sugars (g) | 0 | 0 |
| Protein (g) | 3 | 3 |
| Calcium (mg) | 30 | 20 |
| Iron (mg) | 1 | 0.7 |
| Potassium (mg) | 30 | N/A |
| Thiamin (mg) | N/A | 0.19 |
| Riboflavin (mg) | N/A | 0.13 |
| Niacin (mg) | N/A | 1.9 |
| Folate (mcg DFE) | N/A | 80 |
Here’s a quick look at how Cheez-Its and Goldfish stack up nutritionally:
Calorie Count
- Cheez-It: 150 calories per 30g serving
- Goldfish: 140 calories per 30g serving
Goldfish edges out slightly with fewer calories, but the difference is minimal.
Macronutrients
- Total Fat: Cheez-It has 8g, while Goldfish has 6g. Cheez-Its contain more fat, including higher saturated fat (1.5g vs. 0.5g).
- Carbohydrates: Goldfish have more carbs (20g) compared to Cheez-Its (17g), likely due to their lighter texture. While Cheez-Its don’t contain added sugars, Goldfish do have a tiny bit of sugar added, even though their label states no added sugar. This is still relatively low compared to some other crackers that sneak in unnecessary sweeteners.
- Protein: Both snacks offer the same protein content at 3g per serving.
Sodium Levels
Both snacks have 230mg of sodium per serving—high for their size, which is something to keep in mind if you’re watching your salt intake.
Other Nutrients
- Fiber: Both have less than 1g of fiber, not contributing much in that department.
- Micronutrients: Cheez-Its offer a bit more calcium and potassium, while Goldfish provides additional B vitamins like thiamin, riboflavin, and niacin.
Key Takeaway: Cheez-Its are higher in fats, especially saturated fats, while Goldfish lean towards higher carbs and extra vitamins. Neither snack is particularly strong in beneficial nutrients, reflecting their processed nature.
Ingredient Analysis
Let’s break down what’s inside these snacks, because the ingredients tell a lot about what we’re actually eating.
Cheez-It Ingredients: Cheez-Its start with enriched flour, which includes added vitamins like niacin, thiamin, riboflavin, and folic acid. They use a blend of vegetable oils (soybean, palm, and canola) preserved with TBHQ for freshness. The real standout is the cheese made from skim milk, which gives Cheez-Its their signature cheesy flavor. Other ingredients include salt, paprika, yeast, and soy lecithin, which helps with texture.
Goldfish Ingredients: Goldfish are made with enriched wheat flour, similar to Cheez-Its, with added B vitamins. The oil mix includes canola, sunflower, and soybean oils. Unlike Cheez-Its, Goldfish have a touch of nonfat milk but no actual cheese, giving them a milder, buttery taste. They also include a variety of seasonings like paprika, celery, and onion powder, plus a small amount of sugar and baking soda.
Key Differences: The main difference is that Cheez-Its include real cheese, which adds more flavor and fat, while Goldfish keep things lighter with nonfat milk and a simple seasoning blend. Cheez-Its also contain TBHQ, a preservative used to keep the oils fresh, while Goldfish have a broader mix of spices.
Potential Concerns: TBHQ, found in Cheez-Its, is a controversial preservative due to potential health risks associated with long-term exposure at higher doses.
Research shows that TBHQ can cause harmful effects like cell damage, genetic mutations, and even increase cancer risk, especially with long-term exposure at higher doses (0.7 mg/kg or more). This highlights the importance of consuming processed snacks like these in moderation to minimize potential exposure to harmful additives .
Bottom Line: If you’re concerned about TBHQ, it’s better to avoid Cheez-Its and go for Goldfish instead. However, it ultimately comes down to flavor preference—Cheez-Its deliver a richer, cheesier bite, while Goldfish keep things light and mild without the cheese.
Are Cheez-Its or Goldfish Really Healthy?
When it comes to overall nutrition, neither Cheez-Its nor Goldfish can be labeled as health foods. They’re tasty, sure, but in terms of providing meaningful nutrients? Not so much. Both snacks are relatively low in protein and fiber, meaning they won’t keep you full for long. Plus, they don’t bring much to the table in terms of vitamins and minerals, aside from a few added B vitamins and a little bit of calcium and iron.
And let’s not forget, these are processed snacks, packed with refined flour, oils, and, in the case of Cheez-Its, preservatives like TBHQ. Both options are on the salty side, with each serving packing 230mg of sodium—something to consider if you’re watching your salt intake.
The bottom line? These snacks are fun and easy to enjoy, but they’re best saved for occasional munching rather than regular consumption. While Goldfish might seem like the slightly “better” option due to the absence of TBHQ, neither is exactly brimming with beneficial nutrients. So, enjoy them for what they are—tasty treats, not a staple in your diet!
Final Thoughts
So, there you have it—Cheez-Its and Goldfish may look like harmless snacks, but they’re not winning any awards for nutrition. At the end of the day, choosing between them really comes down to what you’re craving: the bold, cheesy crunch of Cheez-Its or the light, buttery bite of Goldfish.
Just remember, these snacks are more about indulging those quick cravings than fueling your body with the good stuff. Whether you’re snacking at a party, packing a lunch, or just grabbing a handful on the go, enjoy them mindfully, knowing they’re more about fun than health. After all, sometimes it’s okay for snacks to just be snacks!