Let's be honest: Perfect snacks are those that are healthy, well-balanced and made from fresh, whole foods. Things like a handful of grapes with an ounce of nuts, carrot sticks with fresh hummus or a hardboiled egg and an apple. While we should aim for these types of snacks most of the time, it's not always realistic. We're all busier than ever and sometimes we need snacks that are conveniently portioned and ready to throw in a bag on the way out the door.
As a registered dietitian, I understand the struggle. And I also understand how important it is to have healthy snacks on lock in the kitchen so you're not making last-minute decisions between a candy bar or a bag of chips when hunger suddenly strikes. This is especially important since most of us eat snacks on a daily basis. Results from the 2024 Food and Health Survey by the International Food Information Council found that 73% of Americans snack at least once a day. Plus, 56% of Americans are replacing traditional meals with snacks or smaller meals. Choosing healthier options that help meet nutrition guidelines is key to better all-around health.
Jessi Holden, MS, RDN, a family-focused culinary registered dietitian at The Kitchen Invitation explains that "a healthy snack balances nutrition and satisfaction." She typically recommends "snacks that include a combination of protein, fiber and healthy fats to keep you full and energized." And ideally, she says your snacks should "incorporate whole foods, like fruits, veggies, whole grains or nuts because they provide vitamins and minerals while being minimally processed."
To help make selecting healthy options easier, myself and a team of three more registered dietitians identified and tested a range of snacks available on Amazon that you can "subscribe & save" on. Our top 10 choices are the perfect items to have rolling in on a regular basis so you're never left without a good-for-you option.
Use the information below to help guide your snack choices, whether buying prepackaged snacks or preparing snacks at home.
Calorie needs vary from person to person, and how many calories you need in a snack depends on many factors, like how active you are, how long it's been since your last meal, and when you're likely to eat again. Gaw advises, "to get a boost of energy between meals, but not feel so full you can't eat your next meal, aim for about 100-250 calories at a snack." Holden suggests we worry less about calories and macronutrients but instead "think about the food groups and putting two or more choices from the food groups together." So, for instance, the examples we mentioned above, like carrot sticks with hummus.
The Dietary Guidelines for Americans estimate that 90 percent of women and 97 percent of men miss the recommended intake for dietary fiber, which is 28 grams per day for a 2000-calorie diet. Make an effort to choose snacks that contain foods in one of these fiber-rich groups to increase your fiber intake, which could help increase the frequency of bowel movements and reduce the risk of heart disease:
Eating snacks that contain protein can make a snack more satisfying. Gaw notes that "protein is an important part of a snack since it helps us to feel full longer. I recommend aiming for at least 6 grams of protein in a snack."
According to the Dietary Guidelines for Americans, only 10% or less of daily energy intake for adults should come from added sugars, but most adults exceed the recommended limit. These extra sugars come primarily from sugar-sweetened beverages, but about 30% comes from desserts and foods people commonly eat as snacks. To lower your added sugar intake, choose snacks with no added sugar, or start comparing snacks to choose options that are lower in added sugar. "Every 4 grams of added sugar is equivalent to one teaspoon," shares Gaw, which is a helpful visualization when trying to limit sugars.
While salty snacks can be satisfying and are okay for most people in moderation, it's best to limit high-sodium foods as much as possible. Gaw points out that the American Heart Association gives a guideline that "foods with 140 milligrams of sodium or less per serving are considered low in sodium" and suggests using this as a "good target to apply to snack selections."
Holden suggests choosing snacks "with around 150-250 calories, at least 3-5 grams of protein and 2-3 grams of fiber as a starting point," which will help "ensure good balance to keep energy levels steady between meals without overdoing it." Yeung agrees, explaining that she recommends "aiming for a combination of nutrients, such as protein, fiber and healthy fats, to maintain steady energy levels and keep you satisfied until your next chance for eating."
She also recommends combining "at least two food groups, like protein and fiber or protein and carbohydrates. For example, an apple with a cheese stick or whole wheat crackers with peanut butter. This kind of pairing can help keep you feeling fuller longer and carry you through to your next meal."
For this snack review, we spoke to three dietitians to understand what criteria they use to select snacks for their clients, themselves or their families. I'm also a dietitian and reviewed packaged snacks that I truly eat and purchase on my own to throw in my work or travel bag to stay full and nourished. We selected snacks that taste good and are satisfying, with some combination of healthy, filling ingredients: fruit, nuts, whole grains and good protein or fiber sources.
According to Yeung, "a snack is a healthy choice if it's providing nourishment, addressing your hunger and satisfying your needs and wants. Snacks are an opportunity to fuel your body and help meet your nutrient needs for the day." Beyond this advice, snacks that contain whole grains, a good source of protein and healthy fats are healthy choices. Try to choose snacks lower in sodium, added sugars and saturated fats.
Gaw explains that "snacking is a personal choice depending on appetite, time, activity level and preference. Some people may feel best with 1-3 snacks per day, and others may not need any snacks." Yeung elaborated on this, noting that "sometimes you might need an extra snack because you're going to work out and dinner might be later or you're out and about and getting a meal isn't realistic for some time. Generally, I recommend people eat something, whether a meal or a snack, every 3-5 hours, honoring their hunger when it increases."
Calorie needs vary from person to person. A snack between 150-250 calories is a good place to start. Try to choose snack foods that contain a mixture of healthy carbs, protein and healthy fats as much as possible to increase satiety.
Yeung notes, "What really helps me is prepping snacks ahead of time, whether they're fresh or prepackaged, and focusing on options with a mix of nutrients -- like protein, fiber, and healthy fats -- to keep me satisfied and energized throughout the day. For example, I like to cut up fruit and store it in multiple containers to grab and go and enjoy over the next few days. I make sure to include snacks that don't need refrigeration, like nuts, pretzels, and granola bars."
Holden recommends that you "pack snacks in reusable containers or bags for easy access. A small insulated bag can also help keep perishable items fresh during travel or a long day. I keep an old diaper caddy in my car now, and it always has non-perishable snacks, wipes, bowls, utensils and napkins."
Keep healthy snacks in convenient spots where you can't miss them, like in your work desk drawer, the front of your refrigerator or a prime position in your pantry. Keep less healthy snacks out of sight, or try to keep them out of the house as much as possible to avoid eating them mindlessly when stressed. Eating regularly throughout the day also helps decrease cravings because we have more time to consider what our body needs instead of grabbing the first thing we see. If you're still having trouble, consider working with a dietitian who can help you understand your patterns and how to make satisfying meal and snack combinations.