Dispelling the notion that all snacking is inherently negative, it's important to recognize that indulging in a nutritious snack brimming with protein, fiber, vitamins, and antioxidants can be an excellent way to satiate cravings and prevent overconsumption of unhealthy fare. However, it's crucial to be aware of the unwholesome snacks that are heavily processed, laden with added sugars, sodium, and saturated fat. These snacks can leave you feeling hungrier than before and potentially hinder your pursuit of optimal health.
The primary purpose of snacking is to curb hunger between meals, providing your body with a nutrient-rich boost during morning or afternoon hours. Opting for snacks rich in protein can diminish hunger pangs and suppress appetite, while those abundant in fiber can promote satiety by slowing down the digestion process. Unfortunately, when you choose snacks lacking sufficient fiber or protein, you often end up feeling unsatisfied and yearning for more, defeating the purpose of snacking and potentially leading to overeating. Moreover, apart from their deficiency in fiber and protein, many unhealthy snacks also boast excessive amounts of sodium and added sugars, both of which can detrimentally impact your well-being when consumed excessively.
So, which are the unhealthiest snacks commonly found in grocery stores that you're better off avoiding? Ensuring that your snack breaks leave you content and satiated requires being able to identify and eliminate the worst offenders from your repertoire. To assist you in making informed choices, we consulted dietitians to uncover the unhealthiest snacks they believe should be limited, if not entirely eliminated, from your snack routine. Keep reading to discover which unhealthy snacks they deem unworthy of your time and digestive efforts.
1) Ritz Bits Cheese Sandwich Crackers
PER 13 SANDWICHES (13 G): 160 calories, 9 g fat (3 g saturated fat), 160 mg sodium, 19 g carbs (0 g fiber, 4 g sugar), 2 g protein
According to Lisa Young, PhD, RDN, an esteemed member of our Medical Expert Board and the author of Finally Full, Finally Slim, these miniature sandwich snacks are severely deficient in protein and fiber. As a result, they offer minimal satiety and fail to provide a genuine sense of satisfaction. Furthermore, their high fat content exacerbates the issue, making them an unappealing option for a fulfilling snack.
2) Snyder's Hot Buffalo Wing Pretzel Pieces
PER 1/3 CUP (28 G): 140 calories, 7 g fat (3 g saturated fat), 380 mg sodium, 17 g carbs (1 g fiber, 0 g sugar), 2 g protein
If you find yourself yearning for a salty pretzel snack, it's advisable to avoid Snyder's Hot Buffalo Wing Pretzel Pieces. According to Lisa Young, an authority in the field, opting for this particular snack would be the antithesis of selecting a nutrient-dense option. She points out that these pretzel pieces are lacking significantly in both protein and fiber, essential elements that contribute to prolonged satiety. Additionally, these pretzel bites possess a relatively high fat content, with 3 grams comprising saturated fat.
3) Kellogg's Frosted Strawberry Poptarts
PER 2 PASTRIES: 370 calories, 9 g fat (3 g saturated fat), 320 mg sodium, 70 g carbs (1 g fiber, 30 g sugar), 3 g protein
According to Lisa Young, Pop-Tarts have been a long-standing presence and a convenient breakfast option for time-constrained individuals. However, she emphasizes that this snack is among the unhealthiest choices one can make. The reasons behind this verdict are manifold. Firstly, Pop-Tarts are high in sodium while being deficient in both fiber and protein. Furthermore, Young points out that Kellogg's Pop-Tarts contain ultra-processed components such as soybean oil and refined flour. Additionally, they contain three different types of sugar: refined white sugar, corn syrup, and high-fructose corn syrup. These factors collectively contribute to the detrimental health impact of this snack.
4) Snack Pack Chocolate Vanilla Pudding
PER PUDDING CUP: 180 calories, 3.5 g fat (2 g saturated fat), 190 mg sodium, 34 g carbs (2 g fiber, 22 g sugar), 2 g protein
Lisa Young strongly advises against purchasing Snack Pack Pudding and bringing it home as a snack due to its abundance of unwholesome and highly processed ingredients. Not only is this item lacking in protein and fiber, but it also contains a substantial amount of sugar. Snacks that lack sufficient protein or fiber tend to contribute to feelings of hunger since they provide minimal, if any, nutrients. Additionally, Young highlights that this pudding snack incorporates processed oils like palm oil, which contains 50% saturated fat.
5) Nutella
PER TABLESPOON: 200 calories, 12 g fat (4 g saturated fat), 15 mg sodium, 21 g carbs (0 g fiber, 21 g sugar), 2 g protein
Nutella, a beloved treat for many, unfortunately falls under the category of one of the unhealthiest snacks primarily due to its remarkably high sugar content, considering the small serving size. Lisa Young explains that this chocolate hazelnut spread consists mostly of sugar and processed palm oil. A mere one-tablespoon portion of Nutella contains approximately 21 grams of sugar, while being deficient in both protein and fiber. This lack of satiating nutrients undermines its ability to provide a fulfilling snack experience. The issue with Nutella lies in its delicious taste coupled with its limited nutritional value, making it challenging to restrict oneself to a proper serving size. It's all too easy to finish the entire jar before realizing it.
6) Oreos
PER 3 COOKIES: 160 calories, 7 g fat (2 g saturated fat), 135 mg sodium, 25 g carbs (1 g fiber, 14 g sugar), 1 g protein
Trista Best, MPH, RD, LD from Balance One Supplements, highlights the concerning aspects of Oreo cookies. Each cookie packs a considerable dose of refined sugar, which can contribute to weight gain, diabetes, and tooth decay, among other potential health issues. Furthermore, Oreos are manufactured using partially hydrogenated oils, a source of trans fats notorious for increasing the risk of heart disease. Additionally, these cookies contain high-fructose corn syrup, an artificial sweetener that has been associated with various health problems when consumed excessively.
7) Cheetos
PER 13 PIECES: 160 calories, 10 g fat (1.5 g saturated fat), 270 mg sodium, 16 g carbs (<1 g fiber, 1 g sugar), 2 g protein
Classic Cheetos Puffs, despite their enticing cheesy flavor, are a snack that should be approached with caution. These puffy treats are notably deficient in both fiber and protein.
According to Trista Best, the reasons behind Cheetos being regarded as one of the unhealthiest snacks lie in their unhealthy fats, high sodium content, and artificial additives. Consuming snacks with elevated sodium levels on a regular basis can contribute to an excessive daily sodium intake, potentially leading to heightened blood pressure and an increased risk of heart-related issues.
Therefore, it is advisable to be mindful of the consumption of classic Cheetos Puffs and consider healthier snack alternatives to support overall well-being.
8) Chips Ahoy! Original Chocolate Chip Cookies
PER 3 COOKIES: 160 calories, 8 g fat (3 g saturated fat), 105 mg sodium, 22 g carbs (1 g fiber, 11 g sugar), 1 g protein
While a classic chocolate chip cookie may provide a moment of comfort, it is advisable to steer clear of this sugary treat that can leave you feeling unsatisfied and trigger further cravings.
According to Trista Best, Chips Ahoy! Chocolate Chip Cookies fall into the category of unhealthy snacks. This classification is primarily attributed to their high sugar content, unhealthy fat composition, and ingredient list that includes partially hydrogenated oils—an origin of trans fats. To mitigate the adverse health effects associated with these ingredients, it is recommended to consume these cookies in moderation.
Choosing alternative snack options that are more nourishing can help support your well-being and prevent the negative consequences associated with excessive consumption of sugary treats.
9) Doritos Nacho Cheese
PER 12 CHIPS (28 G): 150 calories, 8 g fat (1 g saturated fat), 210 mg sodium, 18 g carbs (1 g fiber, 2 g sugar), 1 g protein
Doritos Nacho Cheese chips, a timeless favorite for many, should be consumed in moderation due to their high sodium content and lack of essential nutrients. Mary Sabat MS, RDN, LD, explains that Doritos are typically calorie-dense, high in fat, and loaded with sodium. The Nacho Cheese flavor, in particular, contains artificial flavors and preservatives, further detracting from their nutritional value. Being mindful of portion sizes and opting for healthier snack alternatives can help mitigate the potential health concerns associated with regular consumption of Doritos Nacho Cheese chips.
10) Crunchy Cheetos
PER 21 PIECES (28 G): 160 calories, 10 g fat (1.5 g saturated fat), 250 mg sodium, 15 g carbs (<1 g fiber, <1 g sugar), 2 g protein
Cheetos Crunchy Cheese-Flavored Snacks, like their puffy counterparts, fall into the category of unhealthy snacks due to their elevated sodium levels and minimal fiber and protein content.
Mary Sabat emphasizes that these snacks are also high in calories and contain artificial additives, which have been linked to negative health outcomes. Notably, they contain yellow dye 6, which has the potential to contain cancer-causing contaminants, making it a cause for concern.
To promote better health and well-being, it is advisable to approach Cheetos Crunchy Cheese-Flavored Snacks with caution and explore healthier snack alternatives that offer more nutritional value and fewer artificial additives.
11) Lay's Classic Potato Chips
PER 15 CHIPS (28 G): 160 calories, 10 g fat (1.5 g saturated fat), 170 mg sodium, 15 g carbs (1 g fiber, <1 g sugar), 2 g protein
When the craving for a savory snack strikes, it's tempting to reach for a brand-new bag of Lay's Classic Potato Chips. However, it's important to note that these chips may not be the most favorable option for your health. A mere 15 chips from this pack will provide you with 10 grams of fat, negligible fiber, and minimal protein.
Mary Sabat further highlights that these chips are laden with sodium, which, when consumed excessively, can contribute to high blood pressure and other potential health complications.
To make wiser choices that prioritize your well-being, it is advisable to consider alternative snack options that offer better nutritional profiles and lower sodium content.
12) Hostess Twinkies
PER 2 CAKES: 280 calories, 9 g fat (4 g saturated fat), 370 mg sodium, 47 g carbs (0 g fiber, 32 g sugar), 2 g protein
It should come as no surprise to find Twinkies on our list, as these sugary indulgences are widely recognized as an incredibly unhealthy snack choice.
According to Mary Sabat, Twinkies contain partially hydrogenated oils, which are a notable source of trans fats, and they offer minimal nutritional value.
These processed cakes also come with an alarming 32 grams of added sugar and lack any fiber content to slow down the absorption of sugar in the body. As a result, consuming Twinkies can lead to blood sugar spikes, and the absence of protein will leave you feeling unsatisfied and craving more.
13) Hot Pockets
PER SANDWICH: 320 calories, 15 g fat (6 g saturated fat), 660 mg sodium, 36 g carbs (1 g fiber, 5 g sugar), 11 g protein
According to Sabat, Hot Pockets, while convenient, are not the healthiest choice. These snacks typically consist of processed meats, refined grains, high levels of sodium, and unhealthy fats.
Although they are commonly consumed as a quick snack option, it's important to note that Hot Pockets are high in saturated fat and contain a significant amount of sodium. In fact, with 660 milligrams of sodium, they account for nearly 30% of the recommended daily sodium intake.
To prioritize your well-being, it is advisable to consider healthier snack alternatives that offer more balanced nutrition and lower levels of sodium and unhealthy fats.
14) Lay's Barbecue Potato Chips
PER 15 CHIPS (28 G): 150 calories, 9 g fat (1.5 g saturated fat), 150 mg sodium, 16 g carbs (1 g fiber, 2 g sugar), 2 g protein
If you have a fondness for the Barbecue flavor of Lay's potato chips, it's essential to be aware that while these chips may be tasty, they don't align with your health goals. Even with a small serving size of just 15 chips, they still manage to deliver 150 calories, 1.5 grams of saturated fat, and 150 milligrams of sodium. Furthermore, the minimal fiber and protein content fails to provide a satisfying experience, leading to either exceeding the recommended portion size or seeking additional snacks to feel satiated.
15) Keebler E.L. Fudge Elfwich
PER 2 COOKIES: 180 calories, 9 g fat (3.5 g saturated fat), 100 mg sodium, 24 g carbs (1 g fiber, 13 g sugar), 2 g protein
The Keebler elves have built a reputation for crafting delightful snacks, be it crackers or sweet treats. However, when it comes to nutrition, particularly the E.L. Fudge Elfwiches, these elves fall short. While the nutrition facts might not initially appear alarming, it's crucial to note that the serving size only encompasses two petite cookies, which hardly qualifies as a satisfying snack. As a result, most individuals end up consuming multiple servings, thereby significantly increasing their intake of added sugar, saturated fat, and sodium.
16) Orville Redenbacher's Pour Over Movie Theater Butter Popcorn
PER 1 SERVING: 180 calories, 14 g fat (4.5 g saturated fat), 330 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 2 g protein
When it comes to movie night snacks, popcorn is a popular choice, especially the convenient microwavable varieties that can be prepared in seconds. However, not all options are created equal in terms of nutritional value, or rather, the lack thereof. Orville Redenbacher's Pour Over Movie Theater Butter stands out as one of the least healthy choices. While popcorn has the potential to be a nutritious snack, this specific product is loaded with 330 milligrams of sodium and 4.5 grams of saturated fat, leaving little room for indulgence without exceeding recommended limits.
17) Clif Bar Chocolate Brownie
PER 1 BAR: 150 calories, 6 g fat (1.5 g saturated fat), 180 mg sodium, 43 g carbs (5 g fiber, 17 g sugar), 10 g protein
Clif Bars can be deceptive as they are marketed as protein bars suitable for snacking. However, their high sugar content means they are more beneficial for fueling intense workouts rather than serving as a regular snack. If you're seeking a protein-rich option for your midday work break, it's advisable to select something with lower levels of sugar and sodium.
18) Starburst Gummies
PER 7 PIECES (28 G): 90 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 22 g carbs (0 g fiber, 18 g sugar), 1 g protein
If you're craving a bite-sized sweet treat, the allure of Starburst Gummies may be strong. However, it's crucial to consider the nutritional implications. Despite their small serving size of only 7 pieces, consuming these gummies introduces a significant 18 grams of sugar into your system while providing just a single gram of protein. Consequently, instead of satisfying your hunger, they may leave you feeling even hungrier and more susceptible to cravings than before indulging.
19) Nutrigrain Strawberry
PER 1 BAR: 130 calories, 3.5 g fat (0.5 g saturated fat), 140 mg sodium, 25 g carbs (1 g fiber, 12 g sugar), 2 g protein
Nutrigrain bars can prove underwhelming as they are often promoted as delicious granola bars suitable for snacking. However, with a significant 12 grams of sugar, a mere one gram of fiber, and only two grams of protein, these bars fail to provide a satisfying experience. Adding to the disappointment is the extensive list of ingredients, including preservatives, corn syrup, and other additives, stretching as long as an epic novel. It's clear that these bars may not deliver the nutritional value or satiety you seek from a snack.
20) Little Debby Nutty Buddy Snack Bar
PER 1 COOKIE: 330 calories, 20 g fat (9 g saturated fat), 125 mg sodium, 34 g carbs (1 g fiber, 22 g sugar), 4 g protein
Included on our list is one Little Debbie snack, although it's worth noting that many of their products could easily be categorized as unhealthy snacks. The Nutty Buddy's, in particular, pack a hefty punch with 9 grams of saturated fat and 22 grams of sugar. Despite being categorized as "snack bars" on the Little Debbie website, these nutrition facts suggest they are nothing more than a glorified on-the-go dessert.