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Healthy snacks may seem easy to choose at first glance. Yet terms such as “zero”, “high protein”, “organic” and “high in fibre” can often cause confusion. For example, a bar with little sugar may contain a lot of sweeteners. A nut mix may also contain sugar, oil or salt alongside the nuts. And a large snack pack is not always convenient when you want to keep an eye on your portions.
As a Joybuy Product Recommendation Officer, I filter the most important information from product labels and descriptions. That way, you can quickly see which healthy snacks suit your working day, workout, family or journey.
“No added sugar” does not automatically mean that a product is low in carbohydrates or calories. Dried fruit naturally contains sugar. Bars containing sweeteners may also contain polyols. For example, Hero B'Tween Zero lists 42 grams of polyols per 100 grams. The product information warns that excessive consumption may have a laxative effect.
So always check the full nutrition table. Pay attention to sugars, carbohydrates, fibre, protein, fats and polyols.
Protein bars and protein snacks can be convenient after exercising or during a busy working day. However, they do not automatically replace a varied meal or snack. Some bars contain milk ingredients, soya, collagen, sweeteners or a high amount of saturated fat.
Use the term “high protein” as one selection criterion, not as proof that a product is suitable for everyone.
Organic snacks may have a clear choice of ingredients, but they can still be high in energy when they contain lots of nuts, seeds or dried fruit. A small portion may fit perfectly into a snack break; eating an entire bag without realising it is another matter.
So check the net quantity and portion packaging. Individual bags, such as those included with ChaCha Daily Nuts, make portioning easier.
First compare products per 100 grams. This prevents a small bar from automatically appearing more suitable than a larger one. Then look at the actual portion. A 25-gram cereal bar has different nutritional values per eating occasion from a 50-gram nut bar.
Examples from the product information:
These figures are product details taken from the nutritional information provided. Always check the current label on the packaging before buying.
Ingredients are generally listed in descending order. If glucose, sugar or syrup appears among the first ingredients, it makes up a significant part of the product’s composition. For example, milk chocolate appears first in the ingredients list for Hero Coconut Muesli Bar, and the product contains 28 grams of sugars per 100 grams.
With nuts and dried fruit, the difference between “no added sugar” and a mix containing sweetened cranberries or banana chips is important. According to the product description, the 5-pack Full of Fruit Flavor Nuts and Dried Fruit contains, among other things, banana chips with sugar and coconut oil, as well as plums with various added ingredients.
Check the allergen information every time you buy a product. Many healthy snacks contain:
For products containing maltitol, sucralose or other sweeteners, it is advisable to read the warnings and usage instructions. If you have allergies or follow a specific diet, the current packaging label takes precedence.
Why it suits this profile: Individually wrapped bars are easy to take to school, the office or an appointment. The pack contains six bars, so you do not have to keep buying individual snacks.
The product information clearly shows the sugar and polyol content. This avoids confusing “no added sugar” with sugar-free.
6 individually wrapped bars; 68 kcal per bar according to the product description; contains oats, barley, wheat, milk and peanuts.
Why it suits this profile: Ideal if you are looking for one versatile mix for breakfast, yoghurt or a smoothie bowl. The bag is also suitable for several eating occasions at home.
The product description states 0 grams of added sugars, but also lists 20.8 grams of sugars per 100 grams. This allows you to make a portion-conscious choice.
450 grams; according to the ingredients list, contains muesli, oats, seeds, dried grapes, apricot and nuts; 9 grams of fibre per 100 grams.
Why it suits this profile: A practical option for sportspeople who want to focus on the protein content of a single bar and calculate the nutritional values per portion.
The protein content is clearly stated: 50 grams per 100 grams, or 25 grams per bar according to the product description. However, make sure you check the allergens and sweeteners.
50 grams per bar; 25 grams of protein and 179 kcal per bar according to the stated information; contains milk protein, soya and hydrolysed collagen.
Why it suits this profile: The five small bags are easy to divide between working days, walks, car journeys or lunch boxes.
The portions reduce the risk of eating an entire large bag in one go. However, the mix does contain cranberries with sugar, so read the ingredients list.
5 x 23 grams; contains walnuts, cashews, almonds, hazelnuts and dried fruit; ready to eat straight away.
We have put together a complete, up-to-date list of products that fully meet these strict selection criteria and the applicable European safety regulations.
Ideally, choose products that are individually wrapped, not easily crushed and clearly labelled. Nut bars, cereal bars and portions of nuts and dried fruit fit easily into a bag. In warm weather, check that the packaging and storage conditions are suitable, particularly for bars containing chocolate.
No. “Sugar-free” or “no added sugar” describes just one aspect of the product. Also look at polyols, total carbohydrates, calories, fats and portion size. If you are sensitive to certain sweeteners, the ingredients list is particularly important.
Store opened products according to the packaging instructions, usually in a cool, dry place away from direct sunlight. Seal the bag properly to limit moisture and loss of quality. A snack pack containing several products may come with different storage instructions; in that case, follow the label for each individual product.
