Goldfish crackers calories come to 131 for a 1 oz serving (28 g) of the original baked kind, or 467 per 100 g. The number to notice is sodium: that ounce carries 265 mg, 12% of the daily value, while protein stays at 2.6 g. Portions swing fast, since 2 oz is already 266.
131kcal
1 1 oz serving · 28 g, baked, original flavor
8%protein
2.6 gProtein
18 gCarbs
5.2 gFat
How to burn off 131 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Baked, original flavor · per 28 g
Calories
131 kcal
Protein
2.6 g
Carbohydrate
18.4 g
Fat
5.2 g
Saturated fat
0.4 g
Sodium
265 mg
Potassium
47 mg
Iron
1.3 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Goldfish crackers: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 oz serving (28 g)
131
2.6 g
18.4 g
5.2 g
265 mg
7%
10 pieces (5.2 g)
24
0.5 g
3.4 g
1 g
49 mg
1%
2 oz portion (57 g)
266
5.4 g
37.5 g
10.5 g
540 mg
13%
100 g
467
9.4 g
65.8 g
18.4 g
947 mg
23%
3 × 1 oz serving (28 g)
392
7.9 g
795 mg
5 × 1 oz serving (28 g)
654
13.2 g
1,326 mg
A 2 oz bowl is a 266-calorie snack
Ten Goldfish weigh 5.2 g and add just 24 calories, which is why a few from a kid's snack cup feel like nothing. A single cracker barely registers. Nobody stops at ten, though. The standard 1 oz serving (28 g) is 131 calories, about 7% of the daily value, and that is the number printed on the bag.
The 2 oz portion (57 g) is closer to what lands in a bowl on the couch, and it comes to 266 calories with 540 mg of sodium. Three servings, or 84 g, reach 392 calories. Five servings, 140 g, hit 654 calories, which is meal territory from a snack that never feels filling.
The crackers are small and light, so volume misleads you. If you want the total to stay predictable, pour a measured portion into a bowl instead of eating from the bag, or use single snack packs. Weighing out 28 g once is enough to learn what an ounce actually looks like.
Carbs supply more than half the calories
Per 100 g, original baked Goldfish carry 65.8 g of carbs, 18.4 g of fat and 9.4 g of protein. Converted to calories, carbs supply 56%, fat 36% and protein just 8%. This is a refined-flour cracker with cheese and oil, and the split looks exactly like one.
Protein is the weak spot. One ounce gives 2.6 g, only 5% of the daily value, and even the 2 oz portion stops at 5.4 g. Fiber is thin too, at 0.7 g per ounce. That combination is why Goldfish go down quickly and leave you reaching for more.
The good news sits in the rows people expect to be bad. Sugar is 0.3 g per ounce, so these are not a hidden sweet snack. Fat is 5.2 g per serving, and saturated fat is only 1.4 g per 100 g, a small slice of the total. If you track carbs, the 18.4 g in one ounce is the figure to log.
Sodium is the row to watch
Goldfish are salty for their size. A 100 g amount holds 947 mg of sodium, 41% of the daily value. A single 1 oz serving carries 265 mg, or 12%, which is reasonable on its own.
The problem is how fast it stacks. The 2 oz portion is 540 mg, 23% of the daily value, and three servings reach 795 mg. Five servings add up to 1,326 mg, well over half a day's sodium from crackers alone. If your other meals are already salty, one ounce is the sensible stopping point.
Potassium, which often gets read alongside sodium, is modest at 169 mg per 100 g. If you watch sodium, portion size matters more than anything else here. Flavored lines such as Pepperidge Farm Goldfish Flavor Blasted Xtra Cheddar or Goldfish Puffs Cheddar Bacon have their own labels, so check the package rather than assuming the original numbers carry over.
Pair them with protein to make a snack that lasts
At 131 calories an ounce, Goldfish fit most days without trouble. What they lack is staying power, since an ounce brings 2.6 g of protein and 0.7 g of fiber. Pairing them with something that covers those gaps turns a quick handful into a snack that holds you over.
Easy matches are a string cheese, a cup of Greek yogurt, sliced turkey, or raw vegetables like carrots and snap peas. Fruit such as an apple adds fiber and crunch. Portion the crackers first, then build the plate around them, so the cracker count stays fixed and the extras do the filling.
Goldfish work best as one part of a snack, not the whole thing. For lunchboxes and desk snacks alike, the single-serve packs make tracking simple. If you would rather not weigh anything, BodyPal can log Goldfish from a photo of the bowl, and you can adjust the portion from there.
How does goldfish crackers compare?
Here is how Goldfish crackers stack up against Ritz crackers, Andes mints and carrot cake, per 100 g and per usual serving.
Verdict: Goldfish are the lighter cracker, at 467 calories per 100 g against 492 for Ritz, with less fat (18.4 g vs 23.2 g) but more sodium (947 mg vs 882 mg). If you want a small sweet bite instead, an Andes mint at 36 calories is far easier to stop at than a 748-calorie slice of carrot cake.
Most popular goldfish crackers brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Goldfish Puffs Cheddar Bacon1.1 oz · 30 g467 kcal
Every row is a baked cracker weighed dry, the same state as the numbers above, so the flavors land within a few calories of each other per 100 g. Source: manufacturer labels / USDA FoodData Central.
Goldfish crackers FAQs
How many calories are in a serving of Goldfish crackers?
A 1 oz serving (28 g) of original Goldfish is 131 calories. Per 100 g the crackers are 467 calories.
Are Goldfish crackers good for weight loss?
They are dense at 467 calories per 100 g, so a 1 oz serving costs 131 calories while a 2 oz handful costs 266. The 1 oz serving also carries 5.2 g of fat.
Goldfish vs Cheez-It: which has more calories?
Cheese crackers of the Cheez-It type are 489 calories per 100 g against 467 for original Goldfish, with 22.7 g of fat per 100 g against 18.4 g.
How much protein and sodium are in Goldfish crackers?
A 1 oz serving has 2.6 g of protein and 265 mg of sodium. Per 100 g that is 9.4 g of protein and 947 mg of sodium.
How many calories are in one Goldfish cracker?
Ten Goldfish crackers weigh 5.2 g and have 24 calories, so a single cracker barely registers. The count only matters once they add up: a 1 oz serving of 28 g is 131 calories.
How many calories are in a handful of Goldfish?
A handful usually lands somewhere between 10 pieces at 24 calories and a 1 oz serving at 131 calories. A large adult handful heading toward 2 oz approaches 266 calories, so weigh one handful once to learn yours.
How much fat is in Goldfish crackers?
A 1 oz serving of Goldfish has 5.2 g of fat, and 100 g has 18.4 g. Only 1.4 g per 100 g is saturated fat, and fat supplies 36% of the calories overall.
What are the nutrition facts for Goldfish crackers?
One 1 oz serving (28 g) of original baked Goldfish has 131 calories, 18.4 g of carbs, 5.2 g of fat, 2.6 g of protein, 0.7 g of fiber, 0.3 g of sugar and 265 mg of sodium.
