Are so-called ‘healthy’ snacks REALLY good for you? Top expert ranks 10 popular snacks that dieters love (but be warned: you might not want to know their verdict…)

By Liam On Jan 17, 2024

Sugary chocolate bars, salty chips and fatty snacks are typically off the menu when you’re on a diet.

But there are endless so-called diet-friendly options, from low-fat yogurt and low-calorie popcorn to sugar-free chocolate and rice cakes.

However, choosing the right snack when you’re trying to lose weight can be very difficult.

In advice prepared for MailOnline readers, says registered dietitian DR DUANE MELLOR, based at Aston University in Birminghamjudges who are best for dieters…

Dr. Duane Mellor rates which snacks are best for dieters, with popcorn and rice cakes coming out on top

Activia No Added Sugar, 0% Fat Gut Health Yogurt

Activia fat-free yogurt is a low-sugar dairy food that is a good source of calcium

To score: 7/10

Calories: 58 kcal per 115 g yoghurt

Fat: 0g

Sugars: 8g

Salty: 0.22g

Dairy products with a low fat and sugar content can be a useful snack because they contain extra calcium.

It’s the calcium that gives it a gut health claim, which isn’t really related to the fact that it’s a yogurt that contains bacteria.

It has a flavor that might make it more interesting, but adding fruit to a natural yogurt might be a better option.

Although these Kallo rice cakes contain a quarter teaspoon of sugar, they are still a good snack option

Kallo Blueberry and Vanilla Rice and Corn Cakes

Score: 8/10

Calories: 35kcal per rice waffle

Fat: 0.2g

Sugars: 1.4g

Salty: track

Rice cakes and similar products can provide a crunchy, low-calorie option.

If you don’t add a topping, these can provide a snack option without a lot of added fat or salt.

They do contain about a quarter teaspoon of sugar, but overall they are a reasonable choice.

Mini Babybel Light Cheese Snacks

Babybels contain B12 and proteins, making them a good snack

Score: 7/10

Calories: 42 kcal per Babybel

Fat: 2.4g

Sugars: <0.01g

Salty: 0.36g

Many people may not consider cheese to be a good snack option.

But lower-fat versions still contain the calcium, vitamin B12 and protein of regular cheese.

There is still some fat and salt in it, but this can be a convenient snack option.

Sunbites are considered healthier because they are made from whole grains

Walkers Sunbites sweet chilli snacks

Score: 5/10

Calories: 133 kcal per package

Fat: 5.9g

Sugars: 1.7g

Salty: 0.16g

These contain slightly more calories than some snack options and base their healthier claim on the fact that they are made from whole grains.

But even though they are a baked snack, they still contain almost 6 grams of fat per packet, which may not make up for the fiber the whole grains add.

Eat real sea salt hummus chips

These low-calorie chips are a good snack option, but only if you eat half the bag

Score: 6/10

Calories: 145 kcal per portion

Fat: 9g

Sugars: 1g

Salty: 0.3g

It’s worth noting that this is a larger pack than some other snacks (45 grams). If you only have half a bag, this is not a problem.

So it’s a reasonable snack, as long as you’re not tempted to eat a full bag.

Jacobs Mini Cheddars Double Gloucester & Chives Flavor

As long as you only have one bag, these low-fat mini cheddars are a good option

Score: 6/10

Calories: 73 kcal per package

Fat: 2.3g

Sugars: 0.6g

Salty: 0.16g

As well as containing less fat than the original version, this is also helped by the fact that it has a modestly sized bag, meaning one back only contains 73kcal.

So it’s a reasonable option if you choose to eat just one bag.

Although it is low in sugar, this chocolate is not low in calories and does not fit well into a diet

NOMOSU Organic 72% dark chocolate

Score: 4/10

Calories: 524 kcal per 100 grams

Fat: 48g

Sugars: <0.5g

Salty: 0.00 g

It’s important to remember that even low sugar chocolate is not low in calories per 100 grams, so this might work if you can cut it into a few squares.

This is sweetened with erythritol, which can have a laxative effect if eaten in large quantities.

So this may be a lower sugar option, but it is not low in calories.

If you want a few pieces of chocolate, good quality chocolate, with or without sugar, is fine.

Pip & Nut Dark chocolate almond butter cups

Even though they are vegan, they still contain a teaspoon of sugar

Score: 4/10

Calories: 103 kcal per cup

Fat: 7.9g

Sugars: 4.5g

Salty: 0.07g

These come in two portion packs, with each cup containing 103 kcal and the equivalent of a teaspoon of sugar.

While these may look healthier, they only claim to be ethically produced and vegan, which doesn’t mean they are better for your health.

Soreen Malt Lunchbox Loaves

These breads are low in fat and a source of fiber, making them a good snack option

Score: 8/10

Calories: 92 kcal per mini sandwich

Fat: 0.5g

Sugars: 5.7g

Salty: 0.15g

This is a traditional snack made more convenient and portion controlled in the form of a lunchbox snack.

Because they are low in fat and contain some fiber, it may only be the little more than a teaspoon of sugar they contain that keeps them from being a good snack choice.

Popcorn is also low in fat and high in fiber, making it the perfect snack

Propercorn Lightly sea-salted popcorn

Score: 8.5/10

Calories: 44 kcal per package

Fat: 1.7g

Sugars: 0.1g

Salty: 0.11g

The combination of popcorn with little fat and fiber and the small packets of 10 grams make this a low-calorie snack.

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains, according to the NHS

• Eat at least 5 portions of varied fruit and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count

• Basic meals on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole wheat

• 30 grams of fiber per day: This is the same as eating all of the following: 5 servings of fruits and vegetables, 2 whole wheat cereal biscuits, 2 thick slices of whole wheat bread and large baked potato with skin on

• Provide some dairy or dairy alternatives (such as soy drinks), opting for lower fat and lower sugar options

• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 portions of fish per week, one portion of which is fatty)

• Choose unsaturated oils and spreads and consume them in small quantities

• Drink 6-8 cups/glasses of water per day

• Adults should have less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day

Source: NHS Eatwell Guide