Choosing healthy snacks: how to compare ingredients, fibre and portions

A packet with words such as high-fibre, sugar-free, organic or low-calorie can quickly seem like a sensible choice. But one eye-catching claim tells you little about the product as a whole. If you’re buying healthy snacks online, it’s worth comparing the label, portion size and allergen information.

Three common pitfalls to watch out for:

• “Sugar-free” doesn’t automatically mean low in carbohydrates or calories. Sweeteners such as maltitol can replace sugar, while the product may still contain fat, starch and other carbohydrates.
• “High-fibre” is sometimes stated per 100g, even though you only eat a small portion. A product with 14g of fibre per 100g provides around 2.8g of fibre in a 20g portion.
• Organic, vegan or gluten-free doesn’t tell you about the product’s overall nutritional profile. An organic snack can be relatively high in sugar, while a vegan product can contain a lot of fat or salt.

What should you look for in healthy snacks?

1. Check the nutritional values per portion and per 100g

The nutritional table per 100g makes products easy to compare. The portion size then tells you what you’ll actually be eating. Pay particular attention to:

• energy in kilocalories;
• sugars and total carbohydrates;
• saturated fat;
• fibre;
• salt;
• protein, if staying full is important to you.

For example, a 25g cereal bar may contain few calories per bar, yet still be relatively high in sugar or fat per 100g. Conversely, a large pack of wholegrain crispbread may have a good fibre content, but you’ll need to be mindful of how much you serve yourself at home.

2. Check the ingredient order and allergens

Ingredients are listed in descending order by weight. If sugar, syrup or oil appears near the top, it makes up a significant part of the product. Check the sources of fat, sweeteners and added flavourings too.

For example:

• Sugar-free biscuits may contain maltitol or other polyols. Some packets also carry a warning that excessive consumption may have a laxative effect.
• Vegan snacks contain no ingredients of animal origin according to the product information, but may still be high in sugar or saturated fat.
• Gluten-free snacks aren’t automatically high in fibre. Check whether they contain oats, seeds, pulses or other sources of fibre.
• For spicy Asian snacks, salt, oil, soya, wheat and flavour enhancers are important things to check.

If you have an allergy or intolerance, always follow the information on the full packaging. Check the current allergen information before you order.

3. Choose packaging to suit when you’ll eat it

Individually wrapped snacks are handy for the office, school or when you’re out and about. They also help you keep to a set portion. Larger packs are often better value for home, but you’ll need to pay more attention to how much you serve yourself.

Useful categories include:

• Wholegrain crispbread for breakfast, at home or as a savoury snack with toppings;
• cereal bars and nut bars to pop in your bag;
• konjac snacks in small packets if you’re after a spicy, savoury flavour;
• organic snacks if the origin and organic ingredients are important to you;
• low-calorie snacks, where you check the kilocalories per individual portion.

Our recommendations for different types of shoppers

Suitable for: Budget-conscious beginners

Panpan Low GI Sugar-Free Oat High Fiber Biscuits 216g

Why it suits this profile: A ready-to-eat biscuit for anyone looking to try high-fibre snacks without buying a wide range of products straight away.

How this product avoids the pitfall

The product information lists maltitol as a sweetener. So check the portion size and nutritional values: “sugar-free” doesn’t mean it contains no carbohydrates.

Key benefit and highlights

According to the label, it contains wholemeal flour, oats and wheat bran. The pack weighs 216 grams and the biscuits are ready to eat.

Suitable for: Shoppers looking for top quality

Wasa Sourdough Rye Crackers - 235 g

Why it suits this profile: A good choice if you’re looking for a simple wholegrain rye base for breakfast, lunch or a savoury snack.

How this product avoids the pitfall

The ingredients list names 100% wholegrain rye as the main ingredient. This makes it clear what the fibre claim is based on, rather than relying on the front of the packet alone.

Key benefit and highlights

According to the product information, this crispbread contains 19 grams of fibre and 0.3 grams of sugar per 100 grams. It does contain rye, barley and gluten.

Suitable for: Specific needs and frequent snackers

Huiji Low-Fat Konjac (Sour Mustard Flavor) 50g*5

Why it suits this profile: Handy for fans of spicy Asian snacks who want small packets to take to the office, on the go or when travelling.

How this product avoids the pitfall

The small packets make it easier to keep track of how much you eat. Do keep an eye on the salt: the product information lists 3.9 grams per 100 grams.

Key benefit and highlights

The pack contains five 50-gram packets. Per 100 grams, the label lists 70 kilocalories and 6.1 grams of fibre. The product contains soya.

Avoid common comparison mistakes

A product that’s low in sugar can still contain a lot of fat. A snack that’s high in fibre can also contain a lot of salt. And a bar with few calories per serving may be less filling than you expect because the portion is small.

Use this quick checklist:

1. Compare at least two products per 100g.
2. Check the actual portion size.
3. Read the full ingredients list.
4. Check for allergens such as milk, nuts, peanuts, soya, wheat and sesame.
5. Make sure the packaging suits how you’ll use it: a larger pack for home or individual portions for when you’re out and about.
6. Store the snack according to the label and eat it soon after opening.

Frequently asked questions about healthy snacks

Which healthy snacks are handy for when you’re out and about?

Individually wrapped cereal bars, nut bars and konjac snacks are practical because you don’t need a plate or cutlery. Check the portion size, sugar content and any allergens. A wholegrain cracker can work well on the go if you wrap it carefully, but it can break easily.

Are sugar-free biscuits automatically low in calories?

No. Sweeteners can replace sugar, but other ingredients such as oil, flour or chocolate still provide energy. So always check the kilocalories per 100g and per biscuit. If the product contains polyols, look out for the warning about excessive consumption too.

Are organic and vegan snacks always a sensible choice?

Not necessarily. Organic refers to how certain ingredients are produced, while vegan means the product contains no animal-derived ingredients. Neither term on its own gives you a complete picture of fibre, sugar, salt or calories. Compare the nutritional table and ingredients list before you order.