Choosing healthy snacks: how to compare protein bars, cereal bars and high-fibre snacks

A packet with words such as “0% added sugar”, “high protein” or “wholegrain” can seem like an obvious choice. But these claims don’t tell the whole story. If you’re buying healthy snacks for work, exercise or eating on the go, it’s worth looking beyond the front of the packet.

The main pitfalls are usually:

• Mistaking “no added sugar” for sugar-free. A product can still contain sugars that occur naturally. For example, according to its product information, Yespers Granola Apple & Raisin contains 20 grams of sugar per 100 grams.
• Not converting the protein content per 100 grams into a per-serving amount. A bar may be relatively high in protein, but a small portion will provide less than the packet might lead you to expect.
• Overlooking sweeteners and fibre. Polyols such as maltitol can have a laxative effect if consumed in excess. This is stated, for example, on several bars containing sweeteners.
• Checking allergens only after buying. Protein bars, granola and breakfast cereals often contain milk, soya, peanuts, nuts, wheat, barley or gluten-containing cereals.

What should you look for in healthy snacks?

1. Check the nutritional values per 100 grams and per serving

The table per 100 grams makes it easier to compare products. For everyday use, serving size is just as important. For example, a 30-gram bar containing 20 grams of protein per 100 grams provides around 6 grams of protein. So check:

• Protein: relevant if you’re looking for protein bars.
• Fibre: useful when comparing products such as high-fibre snacks, wholegrain bars and crispbread.
• Sugars: look at the total amount, not just whether the product says “no added sugar”.
• Saturates and salt: especially important if you eat several snacks a day.
• Energy: granola with nuts and seeds can be nutritious, but also relatively high in energy.

Dutch and European labelling rules require nutritional information and allergens to be clearly stated on the packet. Use the online product page as a first point of comparison, but check the physical label when your order arrives too. Recipes and packaging can change.

2. Tell the difference between high-protein and high-fibre snacks

A protein bar is primarily designed to provide more protein. That can make it a convenient option after exercise or between meals, but it won’t automatically suit every situation. Some bars contain milk proteins, whey, collagen or soya.

A cereal bar or granola bar often contains cereals, seeds, nuts, fruit or chocolate. Protein content varies considerably. A product with 0% added sugar may also contain sweeteners or fibre syrup.

For breakfast or a light lunch, granola, breakfast cereals and crispbread are often more flexible. You can choose your own portion and pair them with yoghurt, fruit, cottage cheese, cheese or a plant-based alternative. With granola, keep an eye on the amount of sugar and oil, as well as the serving size.

3. Check dietary requirements and when you’ll be eating it

Individually wrapped bars are handy as snacks on the go. Look out for:

• Allergens: check for milk, soya, peanuts, nuts, oats, wheat, barley and rye.
• Gluten-free: only rely on a clear statement on the current label. “Oats” doesn’t automatically mean gluten-free.
• Vegetarian or vegan: check for milk proteins, collagen, honey and chocolate.
• Storage: most bars and breakfast products should be kept in a cool, dry place away from direct sunlight.
• Texture: soft bars are easy to eat on a train journey or during the working day; crispbread is better suited to home or the office.

Our recommendations for different needs

Suitable for: Budget-conscious beginners

Hero B'Tween Muesli Bar Zero White Chocolate - 120 g

Why it suits this profile: Individually wrapped bars are easy to take to work, school or on the go. According to the product information, each bar contains 68 kcal and has no added sugar.

How this product avoids the pitfall

As well as sugars, the nutritional information lists 42 grams of polyols per 100 grams. This shows that “no added sugar” doesn’t mean sugar-free.

Key benefit & highlights

A small, individually wrapped portion that’s handy on the go. According to the label, it contains oats, barley, wheat, milk and peanuts, among other ingredients.

Suitable for: Shoppers looking for top quality

Barebells Soft Bars, Lemon Cheesecake 55g x 12 bars

Why it suits this profile: This multipack is aimed at those who regularly enjoy a high-protein snack and want a soft texture with a distinctive flavour.

How this product avoids the pitfall

The product information states that each bar contains 20 grams of protein and lists milk as an allergen. This lets you check the protein content and whether it suits your diet in advance.

Key benefit & highlights

20 grams of protein per bar according to the product description. Individually wrapped and supplied in a pack of 12.

Suitable for: Specific needs & frequent users

Wasa Sourdough Rye Crackers - 235 g

Why it suits this profile: A good choice if you’re looking for high-fibre snacks for home, breakfast or lunch, and want to choose your own toppings.

How this product avoids the pitfall

The product information states that it is made with 100% wholegrain rye and contains 19 grams of dietary fibre per 100 grams. It also clearly states that it contains gluten-containing cereals.

Key benefit & highlights

19 grams of fibre and 10 grams of protein per 100 grams, according to the product information. Enjoy with savoury or sweet toppings.

Frequently asked questions about healthy snacks

What are some healthy snacks to take on the go?

Choose an individually wrapped bar or a portion of crispbread, depending on what you need. Pay particular attention to the amount of sugar, protein and fibre, and check the allergens. A protein bar is handy if you’re looking to eat more protein; a cereal bar may be a lighter option, but its nutritional profile varies considerably by recipe.

Are sugar-free snacks always a healthy choice?

No. “Sugar-free” and “no added sugar” don’t mean the same thing. Check the polyols, fat, fibre and energy content, as well as the full ingredients list. Products containing maltitol or other sweeteners may have a laxative effect if consumed in excess, as stated on several product labels.

Which snacks are suitable for a high-protein diet?

Protein bars are convenient, but compare the protein content of the whole bar. Granola with soya, seeds or nuts can also provide protein. Enjoy your snack alongside a normal, varied meal, and bear allergens and your personal dietary goals in mind.