Snacks

For some people, snacks can really make or break your waistline, so I found this list of the 50 best snack foods (each from a different catagory) to hopefully give you some better ideas. Typically you want your snacks to be higher in protein, fiber, and nutrients and lower in carbs and fat. Without further ado, the list!

The 50 Best Snack Foods in America

50. Best Fiber Bar: Fiber One Chewy Bars Oats & Peanut Butter

Per bar:, 150 calories, 4.5 g fat, 9 g sugars, 3 g protein, 9 g fiber
With about a third of your day’s recommended fiber intake, this is the ideal snack for those days when your produce and whole grain intake are below par.

49. Best All-Natural Bar: Lärabar Pecan Pie

Per bar:, 220 calories, 13 g fat, 18 g sugars, 3 g protein, 4 g fiberIt’s a lot of sugar, but every gram of it comes from natural dates, and other than that, there are only two ingredients in this bar: pecans and almonds. It’s like trail mix compressed into a neat, easy-to-carry package.

48. Best Protein Bar: Atkins Advantage Peanut Butter Granola Bar

Per bar: , 210 calories, 11 g fat , 1 g sugars , 14 g protein, 5 g fiberThis bar has more protein than two Fresco Crunchy Tacos from Taco Bell, plus a fifth of your day’s fiber. That’s enough to stop hunger in
its tracks.

 

47. Best Healthy-Fat Bar: Kind Plus Almond Cashew + Omega-3

Per bar: , 180 calories, 10 g fat, 13 g sugars, 4 g fiber, 4 g proteinAlmonds and cashews bring in a major haul of monounsaturated fats, and the flaxseed rounds it out with omega-3s. That’s a lot of nutrition for such a tiny package.

46. Best Fruit-Filled Bar: Kashi TLC Soft-Baked Cereal Bars Ripe Strawberry

Per bar:, 130 calories, 3 g fat, 9 g sugars, 2 g protein, 3 g fiber The fruity interior provides a fresh burst of sweetness, and the whole-grain exterior counters it with a nutty flavor that reminds you you’re still eating real food.

45. Best Chocolate Bar: Lärabar Chocolate Chip Brownie

Per bar: , 200 calories, 9 g fat, 4 g protein, 4 g fiber This bar has only six ingredients, and every one of them is something you likely have or have had in your own kitchen. That makes it a rarity among the heavily processed foods populating the shelves of the supermarket.

44. Best Vegetable Juice: V8 100% Vegetable Juice, Low Sodium

Per 8 fl oz: , 50 calories, 0 g fat, 140 mg sodium, 2 g protein, 2 g fiber Each cup counts as two servings of vegetables, making this a wise beverage to drink in the wake of a produce-less lunch. Hey, gotta squeeze in those veggies however you can.

43. Best Fruit Smoothie: Bolthouse Farms Berry Boost

Per 8 oz: , 130 calories, 1 g fat, 0 g protein, 4 g fiber With no added sugar, this is one of the lowest-calorie bottles in the cooler. Thank the mix of blackberries, boysenberries, blueberries, and raspberries for their help in contributing big flavor, a boatload of antioxidants, and 5 days’ worth of vitamin C.

42. Best Protein Shake: EAS AdvantEdge Carb Control Ready-to-Drink French Vanilla

Per 11 fl oz: , 110 calories, 3 g fat, 0 g sugars, 17 g protein This is a near-perfect load of post-workout protein. Maximize your gym time by tossing one of these in your gym bag and guzzling it on your way out the door.

41. Best Chili: Kettle Cuisine Three Bean Chili

Per container: , 220 calories, 3.5 g fat, 450 mg sodium, 11 g protein, 13 g fiber No food is better than chili for bringing together fiber and protein in such a flavor-loaded package. This one earns our love by combining three different beans with four different peppers.

40. Best Legume-Based Soup: Health Valley Organic Split Pea & Carrots Soup (40% Less Sodium)

Per cup:, 120 calories, 0 g fat, 480 mg sodium, 7 g protein, 7 g fiber This can’s ingredient statement reads like a vegan shopping list: split peas, carrots, potatoes, and lentils, all of which are organic. Even if you eat both servings in the can, you still fall within the caloric range of a healthy snack.

39. Best Overall Soup: Campbell’s Select Harvest Light Italian-Style Vegetable Soup

Per cup: , 50 calories, 0 g fat, 650 mg sodium, 2 g protein, 4 g fiber This is as light as soup gets. You can slurp the whole veggie-loaded can for 100 calories and not worry about serving-size overload.

38. Best Chicken Soup: Campbell’s Select Harvest Healthy Request Mexican Style Chicken Tortilla Soup

Per cup: , 110 calories, 2 g fat, 410 mg sodium, 6 g protein, 3 g fiber This Mexican-Style Chicken Tortilla Soup has a bigger flavor kick—and about 45 percent less sodium—than the more common varieties of chicken noodle.

37. Best Frozen Snack: Cedarlane Garden Vegetable Enchiladas

Per enchilada: , 140 calories, 3 g fat, 9 g protein, 3 g fiber Each enchilada has a quarter of your day’s vitamin A and 20 percent of your daily calcium. The package comes with two servings, so eat one as a snack or add a side salad and eat both as lunch.

36. Best Meat-Substitute Snack: Morningstar Farms Meal Starters Chik’n Strips

Per 12 strips: , 140 calories, 3.5 g fat, 23 g protein, 1 g fiber With faux-chicken there’s no need to pull out a frying pan. Just zap them in the microwave and serve with ketchup or barbecue sauce for a protein-loaded snack you can eat
at your desk.

35. Best Pizza Snack: Lean Pockets Whole Grain Supreme Pizza

Per pocket: , 220 calories, 6 g fat, 10 g protein, 4 g fiber These inverted pizzas deliver commendable hits of protein, fiber, and calcium. Plus they have more than a hundred fewer calories than similar flavors of Hot Pockets.

34. Best Frozen Finger Food: Alexia Mushroom Bites

Per 5 pieces: , 110 calories, 4.5 g fat, 3 g protein, 2 g fiber Lightly breaded and cooked in olive oil, Alexia’s mushrooms are loaded with both healthy fats and B vitamins, the latter of which converts carbohydrates into energy to keep your metabolism humming along smoothly.

33. Best Sweetened Cereal: Kashi Whole Wheat Biscuits, Cinnamon Harvest

Per 2 oz (28 biscuits): , 180 calories, 6 g protein, 5 g fiber Aside from the touch of cane juice, the only ingredients are whole wheat and cinnamon. The wheat delivers protein and fiber, and the cinnamon helps counteract the cane juice’s impact on blood sugar.

32. Best Granola: Kashi GoLean Crisp! Toasted Berry Crumble

Per ¾ cup: , 180 calories, 3.5 g fat, 9 g protein, 8 g fiber Big-flavor add-ins like cranberries and blueberries allow Kashi to keep the fat and sugar levels below those of other granolas on the market. Pour some over a cup of Greek yogurt for a sweet and hearty snack.

31. Best Oatmeal: Quaker Weight Control Instant Oatmeal, Maple & Brown Sugar

Per packet: , 160 calories, 3 g fat, 7 g protein, 4 g fiberDon’t confine oatmeal to the breakfast table. A bowl of instant oats makes a perfect snack. Each packet has only 1 gram of sugar, an impressive 4 grams of fiber, and thanks to the whey protein powder, a healthy array of amino acids.

30. Best Snack Bread: Pepperidge Farm Swirl 100% Whole-Wheat Cinnamon with Raisins

Per slice: , 80 calories, 1 g fat, 3 g protein, 2 g fiber Cinnamon toast is usually little more than sugar and starch, a decadent duo with love-handle repercussions. Go with the whole wheat variety and you can snack without the guilt, even if you opt for a second slice.

29. Best Whole Wheat Cracker: Triscuit Original

Per 6 crackers: , 120 calories, 4.5 g fat, 19 g carbohydrates, 3 g fiberTo make crackers, you need only two ingredients: wheat and oil. That, plus a dash of salt, is all Nabisco uses in the Triscuit formula. You won’t find a better, more robust cracker anywhere.

 

28. Best Flavored Cracker: Wheat Thins Fiber Selects 5-Grain Crackers

Per 13 crackers: , 120 calories, 4.5 g fat, 22 g carbohydrates, 6 g fiber The mix of whole wheat, rolled oats, barley, and flaxseed lends these crackers a massive hit of fiber, and the touch of refined flour prevents them from tasting like chaff.

27. Best Potato Chips: Food Should Taste Good Sweet Potato Tortilla Chips

Per 12 chips: , 140 calories, 6 g fat, 18 g carbohydrates, 3 g fiber, 2 g protein Part chip, part cracker, and all good. These nibbles provide 20 percent of your daily dose of vitamin A, and they’re gluten-free.

26. Best Vegetable Chips: Terra Exotic Harvest Vegetable Chips

Per oz (about 16 chips): , 130 calories, , 6 g fat, 16 g carbohydrates, 2 g protein, 3 g fiber This fun mix of carrots, blue potatoes, and kabocha squash boasts 40 percent less fat than potato chips and enough fiber to take the edge off your hunger. (Plus they look pretty on the chip ’n’ dip platter.)

25. Best Pretzels: Newman’s Own Organics Spelt Pretzels

Per 20 pretzels: , 120 calories, 1 g fat, 23 g carbohydrates, 4 g protein, 4 g fiber Spelt is a grain related to wheat but with more fiber and protein, and the fact that it’s organic is just a bonus. Pair these with a hunk of cheddar to rope even more protein into your snack break.

24. Best Popcorn: Orville Redenbacher’s Smart Pop! Gourmet Popping Corn (94% Fat-Free) Mini Bags

Per bag (popped): , 110 calories, 2 g fat, 24 g carbohydrates, 4 g fiber, 3 g protein The mini bags serve a dual function: They keep you from overeating and they do away with the need for a popcorn bowl. Keep a few bags tucked into your desk at work, and a fiber-rich snack will never be far from reach.

23. Best Vegetable Dippers: Earthbound Farm Organic Mini Peeled Carrots with Ranch Dip

Per package: , 90 calories, 8 g fat, 5 g carbohydrates, 1 g protein, 1 g fiber These baby carrots come with just enough ranch to kick up the flavor without burdening you with a nutritionally nullifying load of fat, and each serving has 130 percent of your day’s recommended vitamin A.

22. Best Plain Yogurt: Fage Total 2% Greek Yogurt

Per 7-ounce container: , 150 calories, 4 g fat, 20 g protein Greek yogurt has more than double the protein of standard American-style yogurt. Make it a simple parfait by adding fruit, nuts, seeds, or granola.

21. Best Cottage Cheese: Fiber One Lowfat Cottage Cheese with Fiber

Per ½ cup: , 80 calories, 2 g fat, 10 g protein, 5 g fiber Cottage cheese is famous for its abundant supply of complete protein, but the 5 grams of fiber come from the addition of a natural plant compound called inulin. Top your curds with canned or fresh fruit for an ultra-sweet snack (or dessert!).

20. Best Cheese: Horizon Organic Mozzarella String Cheese

Per stick: , 80 calories, 5 g fat, 8 g proteinEach stick has a fifth of your day’s calcium intake, and Horizon keeps the fat down by using part-skim milk. The creaminess of the cheese pairs particularly well with an apple, and the duo just so happens to make one perfect snack-size portion.

19. Best Spreadable Cheese: The Laughing Cow Light Mozzarella, Sun-Dried Tomato & Basil

Per wedge: , 35 calories, 2 g fat, 2 g protein Keep one of these cheese wheels in the office fridge to fight on-the-job hunger. Spread a couple wedges over whole wheat crackers and you hit both major benchmarks of satiety: protein and fiber.

18. Best Chocolate Milk: Organic Valley Lowfat Chocolate Milk

Per 8 fl oz: , 150 calories, 2.5 g fat, 9 g protein Chocolate milk is the perfect drinkable snack before you head in for a workout. The sugar fuels your muscles for maximum power, and the protein helps rebuild them afterward.

17. Best Portable Egg: Eggology Cage Free Hardboiled Eggs

Per egg: , 70 calories, 4 g fat, 6 g protein These are natural eggs, cooked, peeled, and ready to eat. Make a complete snack by spreading hummus on whole wheat toast and slicing the hard-boiled egg over
the top.

16. Best Flavored Yogurt: Chobani Nonfat Blueberry Greek Yogurt

Per 6-oz container:, 140 calories, 0 g fat, 14 g protein Often what yogurt processors call “fruit” is actually artificially colored high-fructose corn syrup with just a touch of actual plant matter. Chobani’s delivers real blueberry, and sugar plays a mere supporting role.

15. Best Peanut Butter: Smucker’s Natural Chunky Peanut Butter

Per 2 Tbsp: , 200 calories, 16 g fat, 7 g protein, 2 g fiber You’ll find no added oils, sweeteners, or fillers in this jar—just peanuts and salt. Stay within the snack-size calorie range by eating one tablespoon with crackers or two tablespoons with baby carrots or celery.

14. Best Alternative Nut Butter: MaraNatha Creamy & Roasted Almond Butter

Per 2 Tbsp: , 190 calories, 16 g fat, 7 g protein, 4 g fiber Almond butter has more heart-healthy monounsaturated fatty acids than peanut butter, and it’s just as convenient. Try smearing some over apple slices for a tasty blend of sweet and savory.

13. Best Sweet Spread: Peanut Butter & Co. Dark Chocolate Dreams

Per 2 Tbsp: , 170 calories, 13 g fat, 7 g sugars, 6 g protein, 2 g fiber Peanut Butter & Co. makes this delectable spread with peanut butter, cocoa, and vanilla, basically providing all the indulgence of Nutella without Nutella’s glut of added sugar. Pair a scoop with a banana for an incredibly tasty and surprisingly healthy snack.

12. Best Hummus: Sabra Sun Dried Tomato Hummus

Per 2 Tbsp: , 70 calories, 6 g fat, 2 g protein, 1 g fiber If you don’t already keep hummus stocked in your fridge, add it to your shopping list right now. The creamy puree of chickpeas and sesame seeds carries a balanced mix of protein, fiber, and healthy fat, and it pairs well with just about anything you can dip.

11. Best Guacamole: Wholly Guacamole

Per 2 Tbsp: , 60 calories, 5 g fat, 1 g protein, 2 g fiber With so many faux-guacamoles at the supermarket, it’s important to find one good brand and stick to it. So let us introduce you to Wholly, the supermarket’s most reliable purveyor of authentic, avocado-based guac. Oils, starches, and artificial colors are nowhere to be found in this package.

10. Best Fruit Snack: Peeled Snacks Much-Ado-About Mango

Per bag: , 120 calories, 28 g carbohydrates, 2 g protein, 2 g fiber Think of Peeled Snacks’ Much-Ado-About-Mango like a Fruit Roll-Up for adults. It contains no added sugars or artificial ingredients, just organic mango. That’s how each bag ends up with nearly a third of your day’s vitamin A.

9. Best Chocolate-Covered Fruit: Sunsweet Chocolate PlumSweets

Per 1/4 cup: , 190 calories, 9 g fat, 20 g sugars , 2 g protein, 3 g fiber Per serving Sunsweet’s plums have half as much sugar as Raisinets, and because they’re coated in dark (instead of milk) chocolate, they boast a greater antioxidant boon.

8. Best Shell-On Nuts: Everybody’s Nuts! Chili & Lime Pistachios

Per ½ cup: , 160 calories, 13 g fat, 6 g protein, 2 g fiber We’re not sure how they got the flavor inside the shell, but we do know it’s totally addictive. Good thing the shells prevent you from wolfing them down too quickly.

7. Best Seeds: Eden Organic Pumpkin Seeds

Per ¼ cup: , 200 calories, 16 g fat, 10 g protein, 5 g fiber Not only are they loaded with protein and fiber, but pumpkin seeds are also one of the world’s best sources of magnesium, a mineral that helps strengthen bones and improve blood circulation.

6. Best Nut Mix: Planters NUTrition Heart Healthy Mix

Per oz: , 170 calories, 15 g fat, 6 g protein, 3 g fiber Inside this can is an awesome blend of heart-protecting peanuts, almonds, pecans, pistachios, hazelnuts, and walnuts. Consider it a great base for homemade trail mix.

5. Best Packaged Trail Mix: Eden Organic Wild Berry Mix-Nuts, Seeds & Berries

Per 3 Tbsp: , 150 calories, 8 g fat, 5 g protein, 4 g fiber No time to blend your own mix? Fine, this one carries an antioxidant powerhouse of raisins, cranberries, wild blueberries, almonds, and seeds. That makes it simultaneously chewy, crunchy, and sweet.

4. Best Seasoned Nuts: Sahale Snacks Southwest Cashews

Per ¼ cup: , 140 calories, 10 g fat, 5 g protein, 1 g fiber Sahale hit upon an insanely flavorful recipe with these cashews. They’re slow roasted with cheddar and Monterey Jack cheese, paprika,
and two varieties of chili powder. Yeah, they’re good.

3. Best Chocolate-Covered Nuts: Emerald Cocoa Roast Almonds, Dark Chocolate

Per ¼ cup: , 150 calories, 13 g fat, 1 g sugars, 6 g protein, 3 g fiber This snack tastes like candy but has all the nutritional kick of an almond. Plus, since each serving has only 1 gram of sugar, you’ll incur no candy-splurging penalties.

 

2. Best Jerky: Jack Link’s Premium Cuts Original Beef Jerky

Per oz: , 80 calories, 1 g fat, 15 g protein No snack on the planet offers such a reliable dose of protein in a more convenient package. Consider this your best option on days when you’re too busy to be bothered with snack-time complications.

1. Best Tuna Snack: Bumble Bee Sensations Sundried Tomato & Basil Tuna Medley

Per 6 oz: , 220 calories, 8 g fat, 4 g carbohydrates, 32 g protein This little dish pads your belly with more protein than a Burger King Whopper, but it does so with fewer than a third as many calories. Eat it straight out of the container or dump it over some greens for a simple tuna salad.

Here is another list of the 10 best and worst foods:
http://www.cspinet.org/nah/10foods_bad.html

Feel free to message me or comment with any questions, etc!

Eat well ;-)
Cassandra Wyzik
B.S.- ACSM Certified Personal Trainer
www.FitToYouBrevard.com