Snack foods, particularly packaged options, are lifesavers in the middle of a busy day. They can boost energy levels, curb cravings, and tie us over until the next meal. However, only nutrient-dense packaged snacks will provide these benefits. 

Many of the most classic packaged snacks are a far cry from healthy, as they contain a range of concerning nutrients and ingredients that we generally want to limit. These include sodium, sugar, unhealthy fat, preservatives, and artificial ingredients. “Snack foods are designed by food manufacturers to be tasty so that you will continue to buy them, but in general, it’s these less healthy nutrients that ignite your taste buds,” says Dru Rosales, MS, RD, registered dietitian and owner of MindFuel Performance in Houston, Texas.

Here, we’ll dive into what makes one packaged snack more or less healthy than the next, as well as offer some of the healthiest packaged snacks you can reach for on your next grocery run.

What Makes Packaged Snacks More or Less Healthy?

When it comes to sussing out a less-than-healthy snack, we first want to take a peek at the nutrition facts panel to determine what levels of added sugar, unhealthy fats, and sodium the food contains.

“Snack foods, especially those marketed to kids, tend to be high in added sugar. Too much sugar on a regular basis can increase the probability of type 2 diabetes, heart disease, and obesity,” says Rosales. This is primarily due to the added sugar’s pronounced pro-inflammatory impacts on the body. Look for snacks with less than five grams of added sugar per serving.

Trans and saturated fats are also common finds in many packaged snacks. Both of these can contribute to increased cholesterol levels, which may lead to plaque build-up in the veins and arteries (also known as atherosclerosis)—a major contributor to heart disease. Aim for options with zero grams of trans fat and less than three grams of saturated fat per serving.

“Many snack foods have high amounts of salt, for both taste and shelf stability. A diet too high in sodium can increase blood pressure, causing swelling in the extremities, bloating, headaches, and increased thirst,” Rosales adds. To avoid overconsuming this mineral, opt for snack foods with less than 200 milligrams of sodium per serving.

Then, take a look at the ingredients list to determine how many (if any) mystery ingredients, like additives, preserves, and artificial ingredients, a snack contains. These ingredients, though technically deemed safe to consume, lack the long-term research needed to fully grasp their health impacts. The healthiest snacks will be free from, or very low in, ingredients you don’t recognize.

On the other side of the coin, there are plenty of nutrients we want to see in a healthy snack. “Snacks are more satisfying and best support health if they include a protein, fiber, and a healthy fat source from whole-food ingredients,” explains Brittany Brown, RD, IBCLC, CDE, registered dietitian and owner of Feeding Babies Nourishing Souls in Nova Scotia, Canada. All three of these nutrients promote steady energy and blood sugar levels, as well as increased satiety…but they also boast their own unique benefits.

“According to the National Health and Nutrition Examination Survey (NHANES) data, 95 percent of Americans do not get enough fiber in their diet. Fiber is crucial for promoting healthy digestion and bowel movements, lowering LDL (low-density lipoprotein or ‘bad’) cholesterol, and preventing heart disease, diabetes, and cancer,” says Rosales. A good rule of thumb is to aim for at least five grams of fiber in your packaged snack of choice.

Meanwhile, protein is “essential for muscle repair and recovery, building bone, hormone production and function, oxygen transport, and so much more,” Rosales adds. Upwards of five grams of protein per snack serving will be sure to leave you feeling plenty full until your next meal. 

And unsaturated fats help to not only lower cholesterol levels (thus protecting heart health) but they also help reduce bodily inflammation. At least three grams of unsaturated fat per serving of a packaged snack is a major added health bonus. 

Additionally, many nourishing snacks will contain at least one kind of fruit or vegetable—which offer anti-inflammatory plant compounds, vitamins, minerals, and plenty of fiber. Whole food snack options tend to check all of these boxes. “Choosing a whole-food snack is a great way to support long-term health,” Brown concurs.

The Healthiest Packaged Snack Varieties

Taking these healthy snack considerations into account, we’ve compiled a list of seven delicious packaged options that will not only tie you over for a couple hours, but will encourage better overall health.

Nuts

“Nuts and nut butter contain unsaturated fats, as well as fiber and protein. I love that they are so versatile and can be eaten with fruit, in snack mixes, on toast, or mixed in yogurt or oatmeal,” shares Rosales. Brown agrees, explaining, “These tiny powerhouses contain everything needed to jump-start life!” And thankfully, pretty much every supermarket nationwide will have several nut options to choose from—salted, unsalted, flavored, individually packaged, large bags…you name it! “Blue Diamond has several unsalted and low salt varieties,” Rosales adds.

Yogurt

Whether you’re dairy-free or not, Greek, regular, and plant-based yogurts are all excellent snack time grabs. “Yogurt is such a great snack due to its combination of protein and carbohydrates. The calcium content of yogurt is an added bonus,” says Rosales. Yogurt also supports gut health through its high probiotic content. Probiotics are healthy bacteria that enrich the gut microbiome, a microbial community living largely in the colon that boost immune, brain, and overall health. “I love Siggi’s because they don’t use artificial sugars or flavors, they are high in protein, and have non-dairy options as well,” offers Rosales. Chobani’s High Protein yogurt is also a fantastic choice with no added sugars and up to 20 grams of protein per serving.

Hummus

As a classic snack grab, hummus just so happens to be a super healthy option. “Plant-based dips like hummus have healthy fats and fiber, which target elevated cholesterol levels,” says Brown. “I don’t think hummus gets as much love as it deserves in the snack category. Made from chickpeas, it offers a small amount of protein and pairing it with chopped veggies and/or whole grain crackers makes for a satisfying snack,” Rosales adds. Plus, individually-sized packs of hummus make snacking on-the-go even easier. Summer Fresh Hummus and Sabra Singles are two options filled with recognizable ingredients.

Seeded Crackers

Whether snacked on alone or dipped into hummus or guacamole, seeded crackers have plenty to offer nutritionally—namely our “big three” of protein, healthy fats, and fiber…as well as a range of micronutrients like vitamins, minerals, and plant compounds. This is thanks to the nutrient density of the seeds these crackers are made with—tiny bonafide superfoods in and of themselves! Mary’s Gone Crackers, Flackers, and Simple Mills are all delicious brands to look for.

Edamame

Regardless of whether you need a ready-to-eat packaged snack or have time to heat one up at home, edamame is an excellent option. “Steamed edamame pods drizzled with sesame oil and flaked sea salt are loaded with protein and satisfies the urge for a salted snack,” says Brown. You can find fresh edamame in the produce section, frozen pods in the freezer aisle, or crunchy edamame snacks in the middle of the store. “Don’t forget about grab-and-go options like the Regular Roasted Edamame by Go Beanz!,” Brown adds. Kind and The Only Bean also make tasty ready-to-eat edamame snacks.

Popcorn

“I love popcorn when you are craving the crunch of a chip but looking for a more healthful option. Popcorn is an underrated source of fiber! It tends to get a bad rap because of the butter (saturated fat) and sodium content,” shares Rosales. But there are plenty of popcorn options at the supermarket that are free from these concerning nutrients. “Lesser Evil Organic Popcorn still provides the delicious salty, buttery flavor without being too high in saturated fat and sodium,” Rosales adds.

Protein Bars

As another snack food that often gets bad press, protein bars can be nutrient-dense and low in additives and added sugar…if you choose the right brand. “Protein bars are another tricky category because you have to really watch the ingredients for high amounts of added sugars. Some health professionals refer to them as glorified candy bars,” Rosales agrees. The better-for-you options take some label reading to find, but plenty are available. “My personal guideline is to look for a bar where the protein and fiber content is greater than the sugar content. RxBars fit the bill with no added sugar, four to six grams of fiber, and 12 grams of protein,” Rosales adds.

What to Look for in Healthy Packaged Snacks

While the above snacks are perfectly healthy packaged options to start with, they’re just the tip of the iceberg when it comes to finding nourishing snacks at the supermarket. To discover other healthy choices, use the following tips:

• Choose snacks with less than five grams of added sugar per serving
• Opt for snack foods with zero grams of trans fat and no more than three grams of saturated fat
• Keep the sodium content to a minimum by picking snacks with less than 200 milligrams of sodium per serving
• Select snacks with as few mystery ingredients, like additives, preserves, and artificial ingredients, as possible
• Look for fiber content of at least five grams per snack serving
• Five grams or more of protein per serving often indicates a healthier snack pick
• At least three grams of unsaturated fat is an added bonus
• Try to include a fruit or vegetable in your snack (or find one containing them) for optimal nutritional balance