Can You Eat Goldfish Crackers While Pregnant?

When you’re expecting, what you eat matters more than ever. It’s natural to wonder if your favorite snacks are still safe.

One popular snack you might be thinking about is Goldfish crackers. The good news? Eating these pretzels while pregnant is generally considered safe.

Goldfish crackers are small, cheesy snacks that are tasty and convenient. They’re made from wheat flour, cheeses, and some seasonings.

While these ingredients are usually fine for pregnant women, it’s essential to keep a few things in mind.

Firstly, moderation is key. Even though Goldfish crackers are safe, they shouldn’t replace healthier snack options that provide more nutrients, like fruits or vegetables.

Also, Goldfish crackers contain salt, which, if eaten in large amounts, can lead to excessive sodium intake. Too much sodium can raise blood pressure, something pregnant women need to watch.

Lastly, always check the ingredients list for any allergens or additives that might not be recommended during pregnancy.

So yes, you can enjoy these cookies while pregnant, but like with all good things, it’s best to do so in moderation and as part of a balanced diet.

Can You Eat Goldfish Crackers While Pregnant?

Yes, you can eat Goldfish crackers while pregnant. These biscuits are made primarily from wheat flour and real cheese, ingredients that are not harmful during pregnancy.

However, remember that maintaining a balanced diet is crucial for your health and the development of your baby.

So, feel free to enjoy Goldfish crackers, but make sure they are a part of a diverse diet that includes plenty of fruits, vegetables, and protein.

Keep in mind that these crackers contain salt, so try not to overdo it to avoid excessive sodium intake.

Always check the packaging for any potential allergens or food additives and, when in doubt, consult your healthcare provider about consuming particular foods during pregnancy.

What Nutritional Value Do Goldfish Crackers Offer?

Goldfish crackers are a popular snack that many people enjoy due to their delicious taste and playful shape. But beyond their fun and friendly facade, what nutritional value do they offer?

One serving of Goldfish Crackers (approximately 30g) offers a mix of macronutrients. The most notable ones include:

  • Calories: 137-140
  • Fat: 4.8-5 grams
  • Carbohydrates: 20 grams
  • Protein: 3.5 grams
  • Sodium: 262mg

Additionally, Goldfish crackers have somewhat of an ingredient list like unbleached enriched wheat flour (incorporating Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid), Cheddar Cheese, and several vegetable oils3.

So, while they should not necessarily be the cornerstone of a diet, they can be a satisfactory, delicious supplement when enjoyed in moderation due to their mix of macronutrients and ingredients that can contribute to a balanced diet.

What Are Some Healthier Alternatives to Goldfish Crackers for Pregnant Women to Eat?

While these are still healthy, there are several healthier alternatives that pack in more nutritional benefits, which can be especially important during pregnancy.

  • Fresh Veggies and Hummus: Crunchy vegetables like carrots, bell peppers, and cucumbers dipped in hummus not only give you a satisfying crunch but also supply vitamins, fiber, and protein.
  • Cheese and Whole Grain Crackers: Swap out the Goldfish for a few slices of real cheese and some whole grain crackers. This pair provides calcium for strong bones and fiber for digestion.
  • Nuts and Seeds: A handful of nuts or seeds can be a great snack. Almonds, walnuts, and pumpkin seeds are full of healthy fats, protein, and magnesium, which are all important during pregnancy.
  • Greek Yogurt and Fruit: For a creamy and sweet option, try Greek yogurt topped with your favorite fruit. It’s rich in calcium and protein, and the fruit offers natural sweetness and vitamins.
  • Air-Popped Popcorn: Air-popped popcorn is a whole grain and a good alternative to Goldfish crackers. It’s high in fiber and you can top it with a little bit of olive oil and a sprinkle of cheese for flavor.
  • Rice Cakes with Toppings: Rice cakes can be a light and crunchy base for a range of toppings. Try them with avocado and tomato, or peanut butter and banana slices.
  • Oatmeal Cookies: If you’re looking for something like a cracker or a cookie, homemade oatmeal cookies can be made with less sugar and more whole grains, nuts, and raisins.

Remember, it’s all about balance and choosing snacks that contribute to a healthy diet during pregnancy. Talk to your healthcare provider for personalized advice, especially if you have any dietary concerns or restrictions.

By choosing these healthier alternatives, you’re not just taking care of your own health, but you’re also setting the stage for your baby’s growth and development. Enjoy your snacks and the wonderful journey of pregnancy!

Why can’t you eat high mercury fish while pregnant?

During pregnancy, eating the right kinds of food is super important because what you eat also feeds your baby.

Fish is a great source of protein, iron, and zinc, which are all really good for your baby’s growth and development.

Fish also has something called omega-3 fatty acids, which are like brain food for your baby’s developing brain. But there’s a catch with some fish – they have something called mercury in them.

Mercury is a kind of metal that’s not good for anyone, but it’s especially harmful for babies who are still growing before they are born.

If a mom eats fish that has a lot of mercury, it could harm the baby’s developing brain and nervous system.

The nervous system is like the body’s electrical wiring that sends messages from the brain to different parts of the body. Mercury can damage this system, which isn’t something anyone wants.

That’s why doctors say it’s best to avoid high-mercury fish while pregnant. Some of these high-mercury fish include big fish like shark, swordfish, king mackerel, and tilefish from the Gulf of Mexico.

These fishes are kind of like vacuums of the sea; they eat a lot of smaller fish, which means they end up with more mercury in their bodies.

So, when you’re pregnant, it’s better to pick fish with lower mercury levels. These are safer for you and your baby but still give you all the great nutrients fish can offer. Just remember, everything in moderation is key!


In conclusion, yes, you can eat Goldfish crackers while pregnant, but like with all foods, the key is moderation. While these crackers aren’t packed with nutrients pregnant women need, they’re okay for a quick snack.

Remember, balance is crucial in your diet, especially when you’re pregnant. It’s important to eat plenty of fruits, vegetables, whole grains, and protein to make sure both you and your baby are getting the nutrients you need.

So, go ahead and have some Goldfish crackers now and then, but also make sure to keep your diet varied and full of different kinds of healthy foods. Your body and your baby will thank you for it!

References: National Institutes Of Health (Fish consumption while pregnant) & National Institutes of Health (Impacts of dietary mercury intake during pregnancy on the health of neonates and children: a systematic review)

Georgina Austin

Georgina Austin

Georgina is a certified midwife, a seasoned writer and a mother of twins - Noel and Noelle. She brings to this blog eleven years of experience in maternity support, coupled with her personal motherhood adventures to give you factual information on women's health.

Aside writing on pregnancy and breastfeeding, she writes on sexual health concerns, birth control guides, egg donation, sibling dynamics, and balancing the demands of multiple children.