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The Best & Worst Snacks in America in 2021—Ranked!

This list has salty, sweet, and everything in between!

Snack time is the best time! But it can also get you into trouble if you're trying to maintain a healthy eating plan. Though a well-balanced diet of indulgences mixed with healthy choices is the best way to live, it's easy to fall into a trap of snacking on too much salt or sugar if you're not being careful.

Snack foods are made to be easy to grab and go, and that's where they can get you into trouble. It's important to consider the nutrition information in a serving of your snack of choice and stick to it, especially if you don't want to consume too much sodium, carbs, or anything else. Fortunately, there are a number of snacks currently on grocery store shelves that are full of good good-for-you fats, protein, and fiber.

Ahead, we're breaking down some of the best and worst snacks that you can eat right now, starting with options to skip and leading up to what you should grab for instead. Plus, check out The Best & Worst Sodas in America—Ranked!

Entenmann's Glazed Donut Pop'ems

4 pieces: 240 calories, 14g fat (6g saturated fat), 150mg sodium, 28g carbs (<1g fiber, 18g sugar), 2g protein

These glazed donuts may be delicious, but they're also a sugar bomb. A serving is only four of them, and they're too loaded with sugar, carbs, and not enough protein to actually be a filling and worthwhile snack.

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Hostess Snoballs

1 cake: 160 calories, 5g fat (3g saturated fat), 180mg sodium, 29g carbs (1g fiber, 20g sugar), 1g protein

For a snack that's made of chocolate cake, marshmallows, cream, and coconut, it's not surprising that it's loaded with sugar and carbs. Keep in mind, too, that these come in packs of two and the serving size is only one, so eating both is 320 calories, 10 grams fat, 58 grams of carbs, and 40 grams of sugar. These are OK for an indulgent snack but probably not the best idea for every day.


3 cookies: 160 calories, 7g fat (2g saturated fat), 135mg sodium, 25g carbs (<1g fiber, 14g sugar), 1g protein

If you can stick to only eating three Oreos, then you may not find yourself in too much trouble nutrition-wise. However, once you start eating more than that, you're consuming a lot of sugar.

 16 Copycat Cookie Recipes That Are Surprisingly Healthy

Nature Valley Crunchy Granola Bar Oats 'n Honey

2 bars: 190 calories, 7g fat (1g saturated fat), 140mg sodium, 29g carbs (2g fiber, 11g sugar), 3g protein

For some reason, granola bars are touted as a healthy snack when so many of them actually aren't. These crunchy snacks are loaded with carbs, but if you like them, eating them in moderation is just fine, and paring them with some fresh veggies or fruit will make for a filling snack.

York Dark Chocolate Peppermint Candy

1 candy: 150 calories, 2.5g fat (1.5g saturated fat), 10mg sodium, 32g carbs (<1g fiber, 26g sugar), <1g protein

Is it really surprising that candy has this much sugar in it? York candies are definitely delicious, and while they may not have quite as much fat and sugar as other candy bars, they do still have plenty.

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Wheat Thins Original Crackers

31g serving: 140 calories, 5g fat (.5 g saturated fat), 200mg sodium, 22g carbs (3g fiber, 5g sugar), 2g protein

This is one of those snacks that you just kinda assume is healthy because we're so often taught that "wheat" products are good. And while Wheat Thins aren't a bad snack option, they're not the best. Pair them with cheese and veggies in a quick charcuterie board instead of snacking on them with calorie and fat-loaded dips.

 We Tasted 9 Popular Crackers and These Are the Best

Bare Apple Chips Fuji Red

15g serving: 60 calories, 0g fat (0g saturated fat), 0mg sodium, 14g carbs (2g fiber, 10g sugar), 0g protein

What you have to watch out for with dried fruit is the sugar content. Though these dried apples have next to nothing in them, what they do have is sugar and carbs.

Sun-Maid Vanilla Yogurt Raisins

2 tablespoons: 130 calories, 6g fat (5g saturated fat), 15mg sodium, 21g carbs (<1g fiber, 18g sugar), <1g protein

Yogurt-covered raisins may be tasty, but that's because they're loaded with sugar. A serving is just 2 tablespoons. Yep! You'd be better off just eating grapes and Greek yogurt.

 20 Best Fruits and Vegetables to Keep You Full Longer

Creative Snacks Organic Coconut Snacks

½ cup serving: 150 calories, 12g fat (8g saturated fat), 60mg sodium, 14g carbs (3g fiber, 9g sugar), 2g protein

This mix of coconut, cranberries, cashews, almonds, and chia seeds looks like it'd be a pretty healthy snack, and it's not unhealthy, per se, but it does have quite a bit of sugar and carbs. There is some really good healthy fat with the nuts and coconut, and the chia seeds are a nice fibrous boost, so not all hope is lost with this snack.


12 chips: 150 calories, 8g fat (1g saturated fat), 210mg sodium, 18g carbs (1g fiber, <1g sugar), 2g protein

Doritos really aren't the worst chips you can eat. They're fairly middle of the road for snack time, because they do carry a good amount of sodium and carbs, but the calorie count is lower than many indulgent snacks.

 We Tasted 6 Doritos Chips and This Is the Best Flavor

Bubbies Passion Fruit Mochi Ice Cream

bubbies mochi
Courtesy of Costco
1 mochi: 90 calories, 3g fat (2g saturated fat), 10mg sodium, 16g carbs (0g fiber, 11g sugar), 1g protein

This snack isn't terrible in a pinch. If you're hungry and you want something sweet and creamy, you'll get that from a mochi ice cream, but just be cautious of sticking to one at a time so you don't overload on carbs and sugar.

Hippeas Rockin' Ranch

28g serving: 150 calories, 9g fat (1g saturated fat), 240mg sodium, 13g carbs (3g fiber, 1g sugar), 3g protein

Made with chickpeas and a ton of flavor, these ranch-flavored chips are a decent snack for when you want something crunchy. Though they do have some fat and carbs, they're made with quality ingredients like chickpeas that you can feel good about.

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GoGo SqueeZ Applesauce

1 pouch: 70 calories, 0g fat (0g saturated fat), 0mg sodium, 16g carbs (3g fiber, 13g sugar), 0g protein

You'll run into some sugar with applesauce because apples are naturally a sugary fruit, but what's important to note about these GoGo SqueeZ packets is that there's no added sugar!

GOODSAM Organic Macadamia Nuts

28g serving: 200 calories, 21g fat (3.5 g saturated fat), 0mg sodium, 4g carbs (2g fiber, 1g sugar), 2g protein

If you're looking for a snack full of healthy fats, look no further than these macadamia nuts. They're rich in flavor and good fat without any sodium or sugar.

 The #1 Best Nut to Lower Your Cholesterol, New Study Says

Famous Amos Cookies

4 cookies: 140 calories, 7g fat (2.5g saturated fat), 105mg sodium, 20g carbs (1g fiber, 9g sugar), 1g protein

As far as cookies go, Famous Amos aren't the worst you can do. They don't have quite as many calories or as many carbs and sugar as other cookies on the market. (Plus, they're just really delicious and crunchy, OK?)

 We Tasted 6 Packaged Chocolate Chip Cookies & This Is the Best!

Clio Strawberry Greek Yogurt Bar

1 bar: 140 calories, 7g fat (4g saturated fat), 31mg sodium, 13g carbs (1g fiber, 10g sugar), 8g protein

Where this snack bar is a winner is with the Greek yogurt. It adds so much protein to the snack, which makes it more filling. Watch out for the sugar content, though—one bar has as much sugar as one Krispy Kreme glazed donut.

Choi's Seaweed Snacks

1 pack: 25 calories, 2g fat (0g saturated fat), 100mg sodium, 1g carbs (1g fiber, 0g sugar), 1g protein

Seaweed is a great little salty snack, and you actually get quite a bit of it in each pack. There's not a whole lot to it other than sodium and flavor, but it's definitely on the healthier side of snacking.

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Whisps Parmesan Cheese Crisps

28g serving: 150 calories, 10g fat (7g saturated fat), 350mg sodium, 1g carbs (0g fiber, 0g sugar), 13g protein

Don't be alarmed by the amount of fat in these crisps—it's the good fat. Instead, look at how much protein you're getting per serving. As long as you watch the sodium intake by having these for a snack, you're good.

Angie's Boomchickapop Real Butter Popcorn

28g serving: 160 calories, 11g fat (4g saturated fat), 190mg sodium, 14g carbs (3g fiber, 0g sugar), 2g protein

You're of course going to have carbs in any popcorn you eat—it's a carb-laden food. However, a light popcorn is a good idea for snacking, plus it has 3 grams of fiber to balance out the carbs!

 We Tested Microwave Popcorns & This Is the Best One

Sugar-Free Popsicles

1 Popsicle: 15 calories, 0g fat (0g saturated fat), 0mg sodium, 4g carbs (0g fiber, 0g sugar), 0g protein

For times when you just want something sweet and delicious, a sugar-free Popsicle is a great way to go. You aren't going to get any nutritional value from it, per se, but you also aren't getting any of the carbs, fat, or sugar either.

Here are some more ideas for healthy snacks:

21 Healthy Grab-and-Go Snacks Perfect for Busy Days

10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians

We Tasted 5 Greek Yogurts & This Is the Best

Hedy Phillips
Hedy is a freelance writer with years of experience covering buzzy food trends, wellness, and weight loss. Read more about Hedy