Goldfish are a popular snack food enjoyed by many around the world. While they provide a satisfying crunch and cheesy flavor, some people wonder if goldfish are safe to eat for those with gluten sensitivities or celiac disease. Gluten is a protein found in grains like wheat, barley and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an autoimmune reaction that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea and fatigue.
So are any goldfish gluten free? The short answer is maybe. Most traditional goldfish crackers contain gluten ingredients. However, some specialty goldfish crackers are made to be gluten free. Let’s take a deeper look at what ingredients are used to make goldfish crackers and why some contain gluten while others do not.
Traditional Goldfish Crackers Contain Gluten
The original Pepperidge Farm Goldfish crackers contain gluten. These goldfish crackers list wheat flour as the main ingredient. Wheat flour contains the gluten proteins gliadin and glutenin. Those with celiac disease or gluten sensitivity are unable to tolerate these proteins.
In addition to wheat flour, traditional Goldfish crackers contain other gluten containing ingredients like barley malt extract and wheat starch. So the original cheesy Goldfish snacks that many grew up enjoying do contain sources of gluten and are not safe for a gluten free diet.
This applies to other Goldfish crackers flavors that list wheat flour in the ingredients, like pretzel and cheddar flavors. Even though the additional seasonings may be gluten free, the wheat flour base still contains gluten.
Some Goldfish Crackers are Gluten Free
While the traditional Goldfish contain gluten, Pepperidge Farm has introduced some gluten free Goldfish options over the years. These specialty flavors are produced without gluten containing ingredients to appeal to those eating a gluten free diet.
Here are some examples of gluten free Goldfish crackers varieties currently available:
- Gluten Free Goldfish Baked with Whole Grain Xtra Cheddar
- Gluten Free Goldfish Colors Cheddar
- Gluten Free Goldfish Flavor Blasted Pizza
- Gluten Free Goldfish Flavor Blasted Xtra Cheddar
- Gluten Free Goldfish Mix Xtra Cheddar + Pretzel
Instead of containing wheat flour, these gluten free Goldfish alternatives are made with ingredients like brown rice flour, rice flour, and potato starch. They get their cheddar cheese flavor from natural enzymes rather than barley malt extract.
So while the classic cheesy Goldfish crackers contain gluten, those who must follow a gluten free diet have some safe Goldfish options. Just be sure to check the ingredients label and look for the “gluten free” label when purchasing.
Are Goldfish Ever Cross Contaminated?
Cross contamination is another consideration when purchasing gluten free snacks like Goldfish crackers. This occurs when gluten containing grains come into contact with gluten free products during production or packaging.
Even tiny amounts of gluten from cross contamination can trigger reactions in those sensitive. Many celiac disease advocacy groups advise that people following a gluten free diet should consume less than 10-20mg of gluten per day.
So while some Goldfish varieties are labeled gluten free, steps need to be taken by the manufacturer to avoid cross contamination with gluten-containing ingredients. Here are some ways Pepperidge Farm reduces the risk of cross contamination with their gluten free Goldfish:
Use of Dedicated Gluten Free Production Lines
Pepperidge Farm produces their gluten free Goldfish flavors on separate dedicated production lines and spaces them away from gluten containing varieties. This avoids cross contamination from shared equipment.
Thorough Cleaning Procedures
All equipment and surfaces are thoroughly cleaned before producing a batch of gluten free Goldfish. This removes any remaining gluten that could get into the gluten free snacks.
Testing for Gluten
The company regularly tests finished products to ensure no detectable traces of gluten. This confirms that procedures to control cross contamination are working properly.
Use of Gluten Free Ingredients
All ingredients used to make gluten free Goldfish flavors are certified gluten free. This prevents cross contamination from gluten-containing grains being added to the batter and seasoning mixtures.
So thanks to these careful manufacturing practices, the risk of gluten cross contamination with gluten free Goldfish crackers is low. Those who are highly sensitive should still check with the company if concerned. But most people on a gluten free diet can feel comfortable eating these Goldfish varieties labeled gluten free.
What About Other Goldfish Products?
In addition to the crackers, Goldfish brand also offers other products like baked snacks and macaroni and cheese. Do these other Goldfish foods contain gluten?
Here is the gluten status of other Goldfish items:
Goldfish Baked Snacks
The Goldfish baked snack crackers come in flavors like pretzel and cheddar. These contain gluten ingredients like wheat flour. At this time there are no gluten free varieties of the Goldfish Baked Snacks.
Goldfish Grahams
The Goldfish Grahams are made with traditional graham flour which contains wheat and barley. So they are not gluten free.
Goldfish Mac and Cheese
Most Goldfish Macaroni and Cheese products contain gluten sources like wheat flour and barley malt extract.
However, the Goldfish Mac and Cheese Organic Cheddar flavor is labeled gluten free. It swaps the wheat flour for gluten free pulse flour and uses natural cheddar cheese flavor.
So double check labels, but the Organic Cheddar Goldfish Mac and Cheese can be eaten on a gluten free diet. Those with celiac especially sensitive may wish to contact the company about risk of cross contamination.
Goldfish Puffs
Goldfish also makes baked veggie and cheese puffs. All flavors of the puffs contain wheat flour and are not gluten free friendly.
Goldfish Snack Crackers
The Goldfish snack crackers come in flavors like pretzel, cheddar, and Sour Cream & Onion. All of these contain gluten sources like wheat flour. There are currently no gluten free varieties of the Goldfish Snack Crackers.
Are Generic Goldfish Gluten Free?
In addition to the Pepperidge Farm brand, some stores offer cheaper generic versions of goldfish crackers. Are generic goldfish gluten free?
Unfortunately most generic goldfish crackers contain gluten. They tend to have similar ingredients to Pepperidge Farm Goldfish made with wheat flour.
Some examples include:
- Essential Everyday Goldfish Crackers sold at Albertsons
- Great Value Goldfish Crackers at Walmart
- Kirkland Signature Goldfish Crackers at Costco
- Market Pantry Goldfish Crackers at Target
Always check the labels on generic goldfish since formulations can change. But in most cases, they are not safe for gluten free diets.
The best way to get gluten free goldfish crackers is to look for one of the specialty gluten free Pepperidge Farm varieties discussed earlier. At this time no store brands offer their own gluten free goldfish alternative.
Goldfish Recalls for Gluten Contamination
While Pepperidge Farm takes steps to avoid cross contamination in their designated gluten free items, there have been some past recalls due to gluten contamination issues:
December 2015 – Gluten Free Goldfish Recall
In December 2015, Pepperidge Farm voluntarily recalled three flavors of their gluten free Goldfish due to potential wheat cross contamination. The recalled varieties were Gluten Free Xtra Cheddar, Gluten Free Flavor Blasted Xtra Cheddar, and Gluten Free Pretzel.
The recall was issued after testing found wheat flour present in the seasonings used on these varieties. No other gluten free Goldfish flavors were affected.
Following this incident, the company enhanced their procedures to prevent similar cross contamination going forward. Those who experienced reactions after consuming these products were advised to contact a doctor.
2017 – Goldfish Mix Recall in Canada
In 2017, certain flavors of Goldfish Mix sold in Canada were recalled due to the presence of gluten containing ingredients not declared on the label.
The impacted mixes were:
- Goldfish Mix Xtra Cheddar + Pretzel
- Goldfish Mix Xtra Cheddar + Original
- Goldfish Mix Xtra Cheddar + Rainbow
The issue occurred when crackers containing gluten were accidentally packaged in the mixes labeled gluten free. No incidents were reported relating to this recall.
Isolated Cases
Overall these were isolated incidents not impacting all Goldfish products. And Pepperidge Farm responded swiftly to correct labeling and production issues.
Those with celiac should always double check for any new recalls whenever purchasing Goldfish items labeled gluten free, or contact the consumer affairs line with any questions about their manufacturing processes.
Are Goldfish Safe for Specific Diets?
Here is a breakdown of whether various specialty diets can eat goldfish crackers:
Paleo Diet
Not paleo friendly – Goldfish crackers contain grains, vegetable oils and processed ingredients which are excluded.
Whole30 Diet
Not Whole30 approved – Goldfish are made with off-limit grains, additives and vegetable oils.
Keto Diet
Not keto – Goldfish are high carb snacks made with flour. Even gluten free varieties contain starchy rice flour.
Dairy Free Diet
Contain dairy – Most goldfish include cheese or milk ingredients. Need to look for vegan flavors.
Egg Free Diet
Egg free – Goldfish do not contain egg ingredients. Suitable for egg free diets.
Vegetarian and Vegan Diets
Contain dairy – Original flavors are vegetarian but not vegan due to milk and cheese ingredients. Some vegan varieties available.
Nut Free Diet
Nut free – Goldfish do not contain tree nut or peanut ingredients. Safe for those with nut allergies.
Nutrition Comparison: Gluten Free vs Regular Goldfish
How does the nutrition compare between gluten free Goldfish and original varieties? Here is a look at the nutrition facts:
| Nutrition Facts | Gluten Free Goldfish (1 oz) | Original Goldfish (1 oz) |
|---|---|---|
| Calories | 140 | 140 |
| Fat | 3.5g | 4g |
| Carbs | 23g | 23g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Protein | 2g | 3g |
| Sodium | 230mg | 210mg |
As you can see, the stats are nearly identical. The biggest differences are slightly less fat and protein in the gluten free Goldfish. But otherwise the calories, carbs, fiber and sodium content are the same.
So those who must follow a gluten free diet don’t have to sacrifice anything nutritionally when choosing gluten free Goldfish. They provide the same satisfying cheesy crunch without the gluten.
Cost Difference Between Gluten Free and Regular Goldfish
One difference you may notice between regular and gluten free Goldfish is the price. Gluten free specialty food items often come with a higher price tag.
Based on online grocery prices, here is the cost difference:
| Goldfish Variety | Price |
|---|---|
| Original Cheddar Goldfish (30 oz) | $2.50 |
| Gluten Free Cheddar Goldfish (6.6 oz) | $3.49 |
The gluten free Goldfish cost a little over $1 more for a smaller bag. This works out to about $3 more per ounce for the gluten free version.
The increased cost reflects the specialized manufacturing process required to keep gluten free Goldfish uncontaminated. The brand also has to use more expensive gluten free flours.
Luckily prices continue to decrease as gluten free foods become more mainstream. But those following a gluten free diet should still budget a little extra when buying specialty replacements of favorite snacks like goldfish crackers. The health benefits make it worthwhile!
Where to Buy Gluten Free Goldfish
Wondering where you can find those gluten free Goldfish varieties to try? Here are some places you can find them:
Online Stores
Gluten free Goldfish are available online at sites like Amazon, Walmart, Target, Instacart and Peapod. Delivery right to your door!
Grocery Stores
Check the cracker aisle at grocery chains like Kroger, Publix, Safeway, Stop & Shop, and Albertsons. Not all stores carry the gluten free flavors so call ahead to check availability.
Specialty Health Stores
Stores focused on gluten free and natural foods are a safe bet. Try Sprouts, Whole Foods, Earth Fare or Fresh Thyme.
Convenience Stores
Some convenience store chains have started stocking gluten free snacks. You may get lucky at Wawa, 7-Eleven or Sheetz.
Discount Stores
Stores like Walmart, Target and Dollar General have expanded their gluten free sections. Check there for sales and deals on Goldfish.
Direct from the Brand
You can order gluten free Goldfish flavors directly from the Pepperidge Farm website to have them shipped to your home. Great way to stock up.
Should You Make Your Own Gluten Free Goldfish Crackers?
With so many gluten free Goldfish options widely available, is it worth making your own homemade version?
Here are the pros and cons of making homemade gluten free goldfish crackers:
Pros:
- Can control ingredients and use clean, natural options
- Adjust flavors to your tastes
- Cheaper than buying specialty gluten free crackers
- Can shape them however you prefer
Cons:
- Time consuming to make from scratch
- Need right flours and binders to mimic texture
- Hard to copy the cheddar cheese flavor
- May still risk cross contamination from kitchen
Overall, most people will find it more convenient to simply purchase the gluten free Goldfish varieties already offered. But making your own can be a fun baking project if you want total control over ingredients.
When baking gluten free, be sure to use a carefully cleaned kitchen to avoid any accidental cross contamination. Rice flour, tapioca starch, and xanthan gum can help replicate the classic goldfish texture.
Goldfish Crackers: The Bottom Line on Gluten Free
While the traditional cheesy Goldfish snacks contain gluten, those following a gluten free diet have some safe options. Thanks to special gluten free production procedures, several Goldfish flavors are available that eliminate sources of gluten.
Just be sure to always check the ingredients label and purchase Goldfish specifically labeled “gluten free”. This ensures the item has been made without gluten-containing ingredients to avoid issues.
With a bit of searching, those who are gluten intolerant can still enjoy the nostalgic crunch of Goldfish crackers. Goldfish remain a safe school lunchbox and snack drawer staple, even for those eating gluten free.
So savor the cheesy Goldfish goodness, guilt free. Just be sure to stick to the gluten free varieties and as always, check labels for any allergen concerns.
With some care in label reading and manufacture selection, Goldfish crackers can provide a gluten free friendly option full of cheesy, fishy fun! Enjoy!
