How to choose healthy snacks: comparing ingredients, nutritional values and usage

A packet with words like “natural”, “protein” or “no added sugar” may look appealing. But such a claim doesn’t tell you everything about a snack. When you buy healthy snacks online, it’s wise to compare the marketing copy with the ingredients list and the nutrition table.

This helps you avoid three common buying mistakes:

• Confusing “no added sugar” with sugar-free: dried fruit, grains and agave syrup can still contain sugars.
• Judging “high in protein” from the front of the packet: always check the protein content per 100g and per serving.
• Overlooking allergens and portion size: a nut mix, muesli or vegetarian snack may contain gluten, soya, peanuts, milk or sesame.

Below you’ll find out which information matters and which products suit different occasions.

What to look for in healthy snacks

1. Check sugar, fibre and protein per 100g

A fair comparison starts with the nutrition table. The values per 100g make different packets comparable. Look at:

• Sugars: “no added sugars” doesn’t mean the product contains no naturally occurring sugars or sugars from ingredients.
• Fibre: some granolas and mueslis are high in fibre from wholegrain cereals or chicory root fibre. Check how many grams of fibre are actually listed per 100g.
• Protein: for athletes or anyone looking for a filling snack, it’s useful to look at the protein content alongside the serving size.

Holie’s Crunchy Muesli Protein Nuts, for example, lists 22 to 23g of protein and 19 to 21g of fibre per 100g, depending on the nutrition table shown. That’s more verifiable than just the word “protein” on the front.

2. Read the ingredients list in the right order

Ingredients are listed in descending order by weight. If sugar, syrup or oil appears near the top, it makes up a relatively large part of the recipe. Also note the difference between:

• Muesli with no added sugar: often based on grains, seeds, nuts and dried fruit.
• Granola: usually toasted grains with oil, fibre, nuts or flavourings. “Gluten-free granola” must also clearly state which grains have been used.
• Organic nut bar: organic tells you about the origin of the ingredients, not automatically about the sugar or calorie content.
• Sugar-free peanut butter: check that the label really lists only peanuts.

PCD Peanut Butter 350g lists 100% peanuts, with no added sugar or salt. According to the product information, it contains 598 kcal, 50g of fat and 26g of protein per 100g. So even a product with a simple ingredients list is best enjoyed as a mindful portion.

3. Check allergens, preparation method and shelf life

For anyone with an allergy, the product name alone is never enough. Always check the bold allergens and the “may contain” warning. This applies to:

• nut mixes and peanut products;
• granola with oats, wheat, spelt or barley;
• high-protein snacks with wheat protein;
• vegetarian snacks based on soya;
• Asian snacks with sesame, soya or gluten.

Also pay attention to the preparation method. HONGWANJIA Wheat Gluten 150g, for example, isn’t a snack to eat straight from the packet: according to the product information, it needs to be soaked and cooked. What’s more, the name “gluten-free” on the product Roasted Gluten-Free 150g isn’t straightforward: the listed ingredients include water and gluten. So always check the physical label, and if you have a gluten allergy, don’t take any risks.

Recommended healthy snacks by user type

Suitable for: Budget-conscious beginners

Quaker Zs Cruesli Nuts & Seeds - 720 g

Why this fits the profile: A large pack for breakfast with yoghurt, milk or fruit. The product information states no added sugars and no sweeteners.

How this product avoids the pitfall

The nutrition table makes the claim verifiable: 3.8g of sugars and 23g of fibre per 100g. It does contain gluten and nuts.

Key benefit & highlights

720g, 23g of fibre per 100g, and nuts and seeds in the ingredients list.

Suitable for: Shoppers looking for top quality

Holie's Granola Glutenfree Peanut Chocolate - 330g

Why this fits the profile: Ideal for anyone looking for a gluten-free granola with peanut butter and cocoa, and who checks the ingredients carefully.

How this product avoids the pitfall

The product information states 0% added sugar, but also 4g of sugars per 100g. This keeps the difference between the two claims clear.

Key benefit & highlights

44% gluten-free wholegrain oats, 14g of fibre and 15g of protein per 100g. Contains peanuts and may contain other nuts.

Suitable for: Specific use & intensive users

Holie's Crunchy Muesli Protein Nuts - 6 x 400g

Why this fits the profile: A bulk pack for athletes and households that regularly enjoy a high-protein snack or breakfast option.

How this product avoids the pitfall

It’s not just the name that points to protein: the product information lists 22 to 23g of protein per 100g. The product does contain wheat and gluten.

Key benefit & highlights

22 to 23g of protein, 19 to 21g of fibre and 0.02g of salt per 100g according to the product information.

For fans of savoury and Asian snacks

If you’re not after sweet muesli but prefer savoury snacks, Duyvis Peanuts Japanese Teriyaki contains 28g of protein and 7.2g of fibre per 100g according to the product information. That comes with 1.4g of salt. A serving is listed as 30g, which helps you measure the amount more easily.

For vegetarian snacks and vegan snacks, products with soya or wheat are interesting, but do check the exact composition. Hao Ba Shi Vegetarian Beef Steak Spicy Flavour lists soya, wheat and sesame on the label and provides 20g of protein per 100g. Yuxiniang Vegetarian Chicken 80G contains 15g of protein per 100g, but also 1,500mg of sodium per 100g. These Asian snacks are therefore best suited to anyone looking for savoury, spicy flavours and who takes the salt content into account when choosing.

Frequently asked questions about healthy snacks

What are healthy snacks for on the go?

Choose a product with a clear serving size and packaging that’s easy to take with you. An organic nut bar, unsalted nut mix or small vegetarian snack can be practical. Always check the sugars in bars, because agave syrup and dried fruit count towards the nutrition table.

Is granola with no added sugar automatically a healthy choice?

No. “No added sugar” only tells you about added sugars or sweeteners. Granola can still be high in energy, fat or naturally occurring sugars. So compare the values for sugar, fibre, protein and fat per 100g.

Which healthy snacks suit a vegetarian or vegan diet?

Nuts, sugar-free peanut butter, muesli and soya-based snacks can all fit, depending on your diet. With vegetarian products, always check whether milk, egg, fish or other animal ingredients have been used. For vegan snacks, also look at the full ingredients list and allergen information on the packaging.