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Healthy snacking is essential, and the best choices are those that feature wholesome ingredients, offering both nutritional value and flavor. Ideally, nutritious snacks include items such as a small bowl of grapes paired with nuts, crunching on carrot sticks dipped in hummus, or enjoying a hardboiled egg alongside an apple. However, achieving this balance isn’t always feasible amidst our busy lives, making it necessary to occasionally resort to ready-to-eat snacks that are easy to grab on the go.
As a registered dietitian, I empathize with the challenge of maintaining healthy eating habits in a fast-paced environment. Keeping a steady supply of nutritious snacks at home is crucial to avoid impulsive choices like candy bars or chips when hunger hits unexpectedly. According to a recent 2024 Food and Health Survey conducted by the International Food Information Council, a significant 73% of Americans snack daily, and 56% are opting for snacks in place of traditional meals. Thus, having healthy options on hand supports better nutritional habits.
Jessi Holden, MS, RDN, a culinary dietitian focused on family nutrition at The Kitchen Invitation, emphasizes that “a healthy snack balances nutrition with satisfaction.” Her approach involves recommending snacks that incorporate protein, fiber, and healthy fats to keep energy levels stable and promote fullness. She also advocates for choosing whole foods, such as fruits, vegetables, whole grains, and nuts, due to their minimal processing and rich nutrient profiles.
To simplify the selection of healthier snack options, my team and I tested various snacks available on Amazon with the “subscribe & save” feature. Here are our top ten picks, ideal for maintaining a consistent supply of nourishing snacks.
Best Overall Healthy Snack on Amazon
Serving size: 1 bag | Calories per serving: 120-130 | Protein per serving: 5 grams | Fiber per serving: 2 grams | Added sugar per serving: less than 1 gram | Standout nutritional benefits: Heart-healthy nuts
The Wonderful Pistachios No Shells Variety Pack is not only a delightful snack but also promotes heart health with every crunch. Sheri Gaw, RDN, CDCES, emphasizes the convenience of this snack, noting it provides over 10% of your daily protein requirements, along with fiber and healthy fats, contributing to sustained fullness.
While it’s easy to indulge due to their calorie density, individual serving sizes aid in portion control. The variety pack consists of several flavors, with the Honey Roasted variant catering to those with a sweet craving, while the salted pistachios remain a versatile classic. Their health benefits are noteworthy; research indicates that regular nut consumption correlates with a lower risk of cardiovascular issues.
Pros: Simple ingredient list, heart-healthy fats, helps with portion control.
Cons: Not suitable for individuals with tree nut allergies, potential for overeating when not mindful of portions.
Price: $7 at Amazon
Additional Healthful Snacks on Amazon for 2025
LÄRABAR
Serving size: 1 bar | Calories per serving: 200 | Protein per serving: 4 grams | Fiber per serving: 3-4 grams | Added sugar per serving: 0 grams | Standout nutritional benefits: Whole ingredients provide natural fiber and protein.
The Larabar Fruit & Nut Bars boast a selection of exciting flavors such as lemon bar, apple pie, and blueberry muffin. Crafted from simple combinations of fruit, nuts, and spices, these bars contain no artificial ingredients, offering a wholesome snack alternative. Depending on the flavor, each bar packs in real fruit, ensuring added natural sweetness without sugars from additives. These bars are also versatile as they are gluten-free, vegan, and dairy-free, making them appealing for various dietary preferences.
Among the flavors, the apple pie is particularly celebrated, though options like pineapple upside-down cake and banana bread are also delightful. These bars serve as an excellent portable option for outdoor activities, travel, or casual snacking.
Pros: Few ingredients sourced from real foods, diverse flavor options, rich in natural fiber.
Cons: Lower protein content compared to some competitor bars, not suitable for individuals with nut allergies.
Price: $20 at Amazon
Enlightened
Serving size: 1 oz. bag | Calories per serving: 110 | Protein per serving: 6 grams | Fiber per serving: 4 grams | Added sugar per serving: 1 gram | Standout nutritional benefits: Good source of plant-based protein.
The Bada Bean Bada Boom Crunchy Broad Beans, unlike traditional fried potato chips, are roasted in sunflower oil to achieve a satisfying crunch with less fat content. This non-GMO, kosher snack serves as an excellent source of plant protein and fiber, promoting a healthier diet by encouraging a higher intake of legumes, which are often underconsumed.
The classic sea salt flavor tends to be a favorite, with creative variations available for adventurous palates. Reviews highlight the intense flavors and satisfying crunch, often appealing to those following plant-based diets.
Note that this snack is unsuitable for individuals with G6PD deficiency due to the presence of fava beans.
Pros: Crunchy, flavorsome way to enhance legume intake, rich in protein and fiber options.
Cons: Not appropriate for those with G6PD deficiency; may be somewhat dry due to cooking methods.
Price: $24 at Amazon
Triscuit
Serving size: 1 pack | Calories per serving: 130 | Protein per serving: 3 grams | Fiber per serving: 4 grams | Added sugar per serving: 0 grams | Standout nutritional benefits: Made with whole grains.
Triscuit Minis Original Crackers are a wholesome option, made from only three ingredients: whole grain wheat, canola oil, and sea salt. Vegan and non-GMO verified, these crackers offer a clean snacking experience without artificial flavors or preservatives.
The bite-sized shape and the crispy texture make them enjoyable to eat. A fan-favorite way to enjoy these is with nut butter or a cheese slice. With 4 grams of fiber per serving, Triscuits can subtly enhance fiber intake in a daily diet.
Pros: 100% whole grain, minimal ingredients, good fiber source.
Cons: May lack excitement on their own but pairs well with various toppings; contains moderate sodium levels.
Price: $14 at Amazon
Love Corn
Serving size: 0.7 ounce bag | Calories per serving: 90 | Protein per serving: 1 gram | Fiber per serving: 1 gram | Added sugar per serving: 0-0.5 grams | Standout nutritional benefits: Low in fat, sourced from whole grains.
Love Corn provides a crunchy snack experience reminiscent of chips, boasting flavors such as BBQ and salt & vinegar while keeping far fewer calories and fat than traditional potato chips. Each pack offers a fun, sassy alternative to typical snack foods, and the vegan-friendly and gluten-free certification broadens appeal.
My personal favorite is the cheese flavor, featuring rich taste without dairy, making it suitable for vegans. Customers rave about how these options satisfy cravings without the guilt associated with more traditional snacks.
Pros: Lower fat than potato chips; crunchy and flavorful.
Cons: Smaller serving size; diverse taste preferences noted in reviews.
Price: $25 at Amazon
The Only Bean
Serving size: 0.9 oz bag | Calories per serving: 100-120 | Protein per serving: 11 grams | Fiber per serving: 4 grams | Added sugar per serving: 0 grams | Standout nutritional benefits: Complete protein from edamame.
The Only Bean Edamame offers a protein-rich snack featuring 11 grams of protein per serving. Recognized for its complete protein profile—providing all essential amino acids—this crunchy snack is a robust addition to any diet., With its appealing flavors, the edamame can be a convenient and nutritious option for snacking.
Recommended by dietitians, this snack delivers a balanced nutritional punch while being suitable for various diets, including vegan and keto. However, it might feel a bit dry due to its roasted nature.
Pros: High protein and fiber content; clean ingredient label.
Cons: Slightly drier texture; priced higher than standard snacks.
Price: $29 at Amazon
BOOMCHICKAPOP
Serving size: 1 snack bag, 1 oz. | Calories per serving: 140 | Protein per serving: 1 gram | Fiber per serving: 2 grams | Added sugar per serving: 8 grams | Standout nutritional benefits: Whole grain.
Boom Chicka Pop Sweet & Salty Kettle Corn comes in a handy portion-controlled bag, providing a generous 2 cups of popcorn per serving. Being a whole grain, each serving offers a delightful balance of taste without overloading on excess sugars.
This snack maintains a satisfying crunch while delivering a sweetness balanced with salt, making it an enjoyable choice for those craving something indulgent yet within their dietary goals.
Pros: Generous serving size; crunchy with a delightful flavor mix.
Cons: Contains added sugar; not as filling as higher protein options.
Price: $5 at Amazon
That’s it.
Serving size: 1 fruit bar | Calories per serving: 100 | Protein per serving: 0-1 grams | Fiber per serving: 2-5 grams | Added sugar per serving: none | Standout nutritional benefits: Naturally occurring fiber.
That’s It. presents a selection of dried fruit bars that contain only fruit, avoiding added sugars or preservatives. Combinations such as 1 apple with 20 blueberries provide a healthy bite-sized snack option, ideal for those who want on-the-go nourishment without the fuss.
These bars, reminiscent of chewy fruit leathers, are enjoyable and contribute towards daily fruit intake while appealing to both kids and adults alike.
Pros: Minimal ingredients, naturally sweetened without added sugars.
Cons: Potentially low in satiety at just 100 calories; may be pricier than fresh fruit options.
Price: $23 at Amazon
KIND
Serving size: 2 bars per pack | Calories per serving: 220 | Protein per serving: 8 grams | Fiber per serving: 3 grams | Added sugar per serving: 7 grams | Standout nutritional benefits: Whole grains from assorted grains.
The Kind Breakfast Protein Bar in peanut butter banana dark chocolate flavor delivers a protein boost while remaining gluten-free and satisfying. With a good blend of whole grains and rich flavors, it serves as a delicious and filling option for various snacking occasions.
These bars not only cater to breakfast needs but also function well throughout the day, especially as an energy source when faced with longer periods without meals.
Pros: Pleasing flavor combinations; solid protein and fiber source.
Cons: Not suitable for individuals with certain nut allergies; contains a moderate amount of added sugar.
Price: $30 at Amazon
Nature’s Bakery
Serving size: 1 package | Calories per serving: 200 | Protein per serving: 3 grams | Fiber per serving: 3 grams | Added sugar per serving: 14 grams | Standout nutritional benefits: Made with whole grains and fruit.
The Nature’s Bakery Fig Bar offers a flavorful treat that can satisfy a sweet tooth while still being a healthier alternative to dessert options. With each serving producing a soft, chewy texture and providing whole grains and fiber, these bars compete successfully with conventional snack foods.
Featuring various flavors, including blueberry and peach apricot, they’re convenient for transport and quick energy boosts.
Pros: Nutritional advantage over traditional sweets; good source of fiber and protein.
Cons: Contains a higher amount of added sugar; often derived from multiple sources.
Price: $29 at Amazon
Factors to Consider When Purchasing Healthy Snacks
When selecting snacks, consider the following guidelines to help navigate your choices, whether opting for packaged snacks or preparing homemade options.
Calories
Caloric requirements differ significantly among individuals, and snack size should depend on factors such as physical activity, time elapsed since the last meal, and anticipated meal times. Sheri Gaw recommends aiming for snacks containing between 100-250 calories, sufficient for a pick-me-up without being overly filling. Jessi Holden further advises focusing on food groups by combining different items for balance, such as pairing carrot sticks with hummus.
Fiber
As stated in the Dietary Guidelines for Americans, a concerning number of adults do not meet daily fiber recommendations, which is set at 28 grams daily for a 2,000-calorie diet. It is advisable to seek out fiber-rich snacks from food groups like:
Whole grains (e.g., quinoa, brown rice, oats, popcorn)
Protein
Incorporating protein into snacks enhances satisfaction and fullness. Gaw emphasizes that aiming for at least 6 grams of protein in snacks can be beneficial.
Added Sugar
The Dietary Guidelines for Americans recommend that added sugars should make up no more than 10% of daily energy intake, although many adults go beyond this limit. The main sources include sugar-sweetened drinks, sweets, and snacks. To minimize sugar consumption, opt for snacks free from added sugars and carefully compare alternatives to find lower sugar options. Gaw highlights that visualizing added sugar — where every 4 grams equals one teaspoon — can aid in understanding limits on sugar intake.
Sodium
Though salty snacks can be enjoyable, it is wise to monitor sodium intake. As per the guidelines from the American Heart Association, consider 140 milligrams of sodium or less per serving as a benchmark for low sodium snacks.
Balanced Combinations of Nutrients
Holden recommends starting with snacks of around 150–250 calories that contain at least 3–5 grams of protein and 2–3 grams of fiber. This combination helps provide sustained energy and prevents excessive hunger between meals. Yeung echoes this advice by suggesting the pairing of multiple food groups in snacks, such as pairing carbohydrates and proteins, to enhance satiety levels.
How We Chose
In compiling this snack review, I consulted with three dietitians regarding their selection criteria for healthy snacks. As a dietitian myself, I evaluated snacks I personally purchase and consume on my travels to ensure they are both flavorful and nutritious. Our goal was to spotlight snacks that offer a satisfying blend of wholesome ingredients, including fruits, nuts, whole grains, and healthy protein or fiber sources.
FAQs
What Makes a Snack Healthy?
A healthy snack is one that not only addresses hunger but also provides nourishment. Yeung defines this as a snack that fuels the body and helps meet the day’s nutritional needs. Opting for snacks rich in whole grains, protein, and healthy fats while remaining low in sugar, salt, and unhealthy fats can contribute to a healthier lifestyle.
How Often Should I Snack?
Gaw notes that snacking frequency is a personal choice influenced by factors like appetite and activity levels. While some might thrive on 1-3 snacks daily, others may find they do not require additional snacks. Yeung suggests meals or snacks every 3-5 hours to accommodate hunger cues.
How Many Calories Should a Snack Contain?
Caloric needs vary; aiming for 150-250 calories per snack is generally advisable. Opt for combinations of healthy carbohydrates, protein, and fats to increase satiety.
How Can I Make Healthy Snacking Easier?
To streamline healthy snacking, Yeung suggests pre-preparing snacks, from fresh items to packaged selections, while ensuring a balanced mixture of nutrients, including protein and fiber. For instance, pre-cut fruit can be conveniently stored for easy access over several days. Non-perishable snack options, like nuts and granola bars, can also help maintain energy throughout the day.
What are Some Tips for Packing Healthy Snacks on the Go?
Holden recommends using reusable containers or bags for portability. An insulated bag can also keep perishable items fresh. Keeping a stash of non-perishable snacks handy in your vehicle can be a game-changer for spontaneous adventures.
How Can I Avoid Unhealthy Snacking When I’m Stressed or Bored?
Storing healthy snacks in easily accessible areas, such as work desk drawers or visible refrigerator spots, can deter unhealthy choices that might occur when boredom strikes. Conversely, keeping less desirable snacks out of sight could help reduce mindless eating during stressful times. Regular meals or snacks can help manage cravings effectively, along with guidance from a dietitian for individualized support.
Meet Our Experts
Note: The health information presented here is for informational purposes only and is not a substitute for professional medical advice. Consult a healthcare professional for health-related inquiries.
Source
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