American has the munchies. The number of people crunching, slurping, and chewing snacks two or more times a day more than doubled between 1977 and 2008, according to the most recent USDA numbers.
Eating between meals is fine, and even good for you, as long as you pick high-fiber, high-protein, low-sugar options capped at 200 calories.
Mindless eating can add unnecessary calories, and many “healthy” snacks on the market are just junk with fancy branding. To cut through the confusion and separate the probiotic chips from the legit, we asked three dietitians for their picks.
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Just to make sure, we taste-tested their selections to double-check that the award winners will help you fight hunger, build muscle, and make your taste buds happy. Read up. Then eat up.
Every time you think “I could use a snack” stands as an opportunity to improve your health or give in to junk. To help you choose, we’ve assembled a list of 22 ways to startsnacking smarter right now without sacrificing flavor.
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When you’re in need of protein, turn to these meat-based options for a quick fill-up. They’re perfect for pre- or post-workout. Or, okay, pretty much anytime.
Perky Jerky Sea Salt and Pepper Wagyu Beef Jerky
Wagyu beef, from a Japanese breed of cattle, has a rich marbling of fat and protein. This company lets the buttery flavor and tender texture of the meat stand on their own, heightening the savory flavors with only a little salt and pepper.
Homegrown Meats Joel’s Traditional Grass-Fed Beef Jerky
Too many jerkies suffer from a saccharine marinade. This brand skips all that. It has just the right amount of savory and sweet. You’ll like it if you love jerky with a little chew.
Salmon is an excellent source of heart-healthy omega-3’s and muscle-building protein. The pouch makes it easy to toss into your gym bag. Just tear it open and eat. Sure beats carrying a can opener.
Classic Butter Keto Broth
You can drink a snack, too. This broth satisfies a salt craving without the calorie overload. One cup also has up to 10 grams of protein. Just heat and sip.
Super Snack Time Pizza In A Bag Pepperoni Pizza Style Jerky
This jerky tastes like pepperoni went on a few dates with Little Caesars Crazy Bread and things went really, realllly well.
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When the craving kicks in, these picks satisfy without going overboard. Plus, many of them carry other nutrients, like a decent dose fiber or protein. Can’t say the same thing about Oreos.
POM Wonderful Fresh Pomegranate Arils
They’re pomegranate seeds (or “arils”) without all the mess. Considering that a 4.3-ounce serving provides a quarter of your recommended daily fiber (7 grams) in 100 calories, these are a great go-to. Shake onto Greek yogurt or salad, or into your mouth.
Two Good Vanilla Greek Style Yogurt
One serving has 80 calories and two grams of added sugar. That’s at least 80 percent less added sugar than the average Greek yogurt. If you need a little more sweetness, dump some fresh berries and shredded coconut on top.
Bob’s Red Mill Bob’s Bar Variety Pack
Whole grains deliver the fiber you need to squash a craving fast. Plus these have protein and healthy fats from real-food ingredients. The Peanut Butter Apple Spice & Oats flavor is especially satisfying. Pair it with an actual apple for a solid mini-meal.
They’re whole mandarin oranges, and they’re available nationwide from November through May. “We toss them in our kids’ lunch boxes and use them for a quick preworkout snack,” says Chris Mohr, R.D., co-ownder of Mohr Results.
SmartSweets Sweetfish
This product is super low in sugar but still has the taste and texture of actual gummy candies. The manufacturer keeps sugar low not by tossing in sugar alcohols, which can taste horrible and cause gastrointestinal distress, but by just using less real sugar. (And a little Stevia.)
Kodiak Cakes Buttermilk & Vanilla Protein-Packed Power Waffles
Don’t pretend like you wouldn’t eat waffles as a snack. Just make sure they’re these waffles, which contain whey protein concentrate to increase the protein per serving to 12 grams. Toast. Spread with nut butter. Top with fresh raspberries. Eat, grunting if you’d like to.
Bob’s Red Mill Oatmeal, Maple Brown Sugar
“I travel with these because they’re super easy to make, and they’re not full of sugar,” says Abby Langer, R.D. One 1.8-ounce cup has six grams of fiber. You can even make them in a hotel microwave. Just add water and nuke.
Organic Three Twins Ice Cream, Madagascar Vanilla
Sometimes you just have to say WTF and go with the real stuff. Still, this ice cream keeps calories low at 190 per half cup. The vanilla flavor is big and bold—so much so that you don’t even need toppings.
Rx Bar Whole Food Nut Butter Variety Pack
“I’ll keep a bunch in my backpack to travel with. It’s a portable punch of protein and healthy fats,” says Mohr. The almond flavors go great with high-protein waffles (more on those above). They’re great sucked straight out of the pack too. Oh, come on, you know you do that.
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Sometimes you’re jonesing for a texture rather than a flavor. When the mood strikes, these crispy chips and crisps will be there for you.
Moon Cheese Cheddar
This company has a technology that removes only the moisture from cheese. The result is 100 percent cheese, crunchified, without all the excess ingredients of your typical snack pack. They’re also a worthy sub for croutons on salad.
Annie Chun’s Organic Seaweed Snacks Sea Salt
“You can eat the entire package of these for only 60 calories,” says Valerie Goldstein, R.D., founder of Eating to Fuel Health. They taste a little like sushi, without the heft of the rice, and also make a great envelope for tuna salad.
The Real Coconut Coconut Flour Tortilla Chips, Himalayan Pink Salt
They’re built with coconut flour and coconut oil. Fourteen chips contain five grams of fiber. Try them teamed up with a peach salsa or dessert hummus, if you’re into that kind of thing.
Full of healthy fat and fiber, coconut provides many health benefits. And this snack only has two ingredients: coconut and sea salt. These no-sugar-added coconut curls are sweet enough. You can snack on them directly out of the bag, but they also taste great in oatmeal or in a peanut-butter-banana sandwich.
GG Scandinavian Fiber Crispbread, Raisin & Honey
They have 40 calories and two grams of fiber per cracker, and they taste incredible—not like cardboard. Spread some nut butter or even cottage cheese on top and they’ll go down even easier.
Quest Nutrition BBQ protein Chips
Their first ingredient is “protein blend (milk protein isolate, whey protein isolate),” which sounds weird until you realize that that combination delivers a massive 21 grams of protein per serving. The average scoop of protein powder carries 25 grams of protein, so consider these when shake fatigue sets in.
DAVID Sea Salt Pumpkin Pepitas
Nuts steal all the good-fats glory. Seeds are high in heart-healthy monounsaturated fats, too. A quarter cup has 11 grams of protein. They also taste great scattered atop a bowl of oatmeal, yogurt, or salad.
Wonderful Pistachios No Shells, Chili Roasted
They’re quick, convenient, and have a satisfying crunch. A serving has seven grams of protein and three grams of fiber. They’re unshelled, too, so you’ll save on hassle.
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