Can you eat goldfish crackers when pregnant?

In this article we are going to answer the question: can you eat goldfish crackers when pregnant, what are goldfish crackers, are goldfish nutritious when pregnant, what happens if you eat too many goldfish crackers and how to follow a healthy diet when pregnant. 

Can you eat goldfish crackers when pregnant?

Yes, you can eat goldfish crackers when pregnant but you need to eat them in moderation. They are considered empty calories because they don’t give you any benefit to your health. 

What are goldfish crackers? 

They are a type of cracker made in the form of goldfish manufactured by Pepperidge Farms. They have been in the market since 1962. They have several flavors apart from the original, also known as saltine. 

  • Cheddar
  • Whole grain Cheddar
  • Parmesan
  • Pretzel
  • Pizza
  • Baby (miniature crackers)
  • Grahanks (vanilla cupcake and s’mores)
  • Flavor Blasted (Xtra cheddar, cheddar & sour cream, cheddar jacks, sour cream & onion, white cheddar, Xtra cheese pizza)
  • Mix
  • Frank’s Red Hot
  • Jalapeño Popper
  • Smores
  • Vainilla cupcake

Are goldfish crackers nutritious?

Goldfish crackers have more protein compared to some other cookies but they are still considered high-carbohydrates food. They are a good choice for a quick snack if you paired them with cheese or fully cooked ham. We are talking about the original flavor and whole wheat cheddar.

Other flavors like Pepperidge Farm Goldfish are not a good option because they have too much sugar and fat.  

Here is a comparison of two flavors of Goldfish cracker, one healthy option when pregnant and one that is not.

Whole Wheat CheddarAmount per serving 55 pieces (30 g)Graham’s SmoresAmount per serving 52 pieces(30 g)
Total Fat5 g4.5 g
Saturated Fat1 g1 g
Polyunsaturated Fat1 g1 g
Monounsaturated Fat3 g1.5 g
Sodium240 mg125 g
Total Carbohydrates19 g23 g
Dietary Fiber2 g1 g
Added sugar0 g10 g
Protein 3 g2 g

The best option for you to eat when pregnant are the Whole Wheat Goldfish crackers. Other flavors have too much sugar. In general, Whole Wheat goldfish crackers are healthier because they have: 

  • Not that many calories
  • Dietary fiber
  • No cholesterol
  • Good sources of carbohydrates
  • Enough protein 
  • Vitamins, and Minerals 

The only bad thing is that they are high in sodium so just eat them in moderation. If you have high blood pressure or preeclampsia you should not eat goldfish crackers when pregnant. 

What happens if I eat too many goldfish crackers?

You need to be aware that eating too many goldfish crackers when pregnant (and not pregnant too) may lead to weight gain. Too much weight gain can lead to health problems that affect the baby and the mother. 

This is a table that can guide you on how much weight you should gain. Remember, that dieting while pregnant is very dangerous. It is very important to always include all food groups. Just limit your intake of sugar and junk food. 

BMI at beginning of pregnancy (kg/m2)Recommended weight gain during pregnancy (kg)
18.5 underweight12.5 -18.0 kg
18.5 – 24.9 healthy11.15 – 16 kg
25.0 -29.9 overweight7.0 – 11.5 kg
more than 30 overweight5.0 – 9.0 kg

What diet should I follow when pregnant?

If you gain too much weight during pregnancy there are several complications mom and baby can suffer.

  • Gestational Diabetes
  • High blood pressure
  • Complications during birth
  • Baby health 

Gestational Diabetes

You can develop gestational diabetes, you may need to take medication and the mother can develop diabetes even after the baby is born. 

High Blood pressure

You can develop eclampsia and preeclampsia. Both can lead to mother and baby complications and even death. 

Complications during birth 

If you gain too much weight it’s more likely that you end up in cesarean because vaginal birth tends to be more difficult with excess weight. Also, babies of mothers who gain too much weight are usually bigger. 

Baby health 

Moms that gain too much weight tend to have babies with high birth weight and these babies have more risk of being obese and developing diabetes when older. 


This article answered the questions: can you eat goldfish crackers when pregnant, what are goldfish crackers, are goldfish nutritious when pregnant, what happens if you eat too many goldfish crackers and how to follow a healthy diet when pregnant. 


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