20 Healthy Snacking Swaps to Make Next Time You're Hungry (2024)

This fruit is still nutritious and contains a slew of vitamins and minerals, but a cup of grapes has a mere 1 gram of dietary fiber.

Just one cup of raspberries gives you a whopping 8 grams of fiber to help keep you fueled and satisfied. They're also high in several antioxidant compounds. Pair them with a handful of nuts for a protein boost.

The size of a bagel has nearly doubled over the past few decades. Bagels can average anywhere from 250 to 400 calories (that's before the spreads and toppings). Most bagels pack in at least 60 grams of carbs from white refined carbohydrates too.

This option tends to be a more portion-controlled choice and is only about 150 calories. Plus, it still tastes great (bonus points for getting whole wheat if you can find it). A whole wheat mini bagel isn't a bad choice either.

Essentially a concentrated source of sugar and calories, fruit juice is void of any fiber and takes out much of the nutritional benefits of eating the fruit in its whole form.

A piece of whole fruit is always better than a cup of juice, but sometimes you just want to sip on a refreshing drink. Try slicing a few pieces of fruit and letting it infuse in your water. Not only does it add a great burst of flavor, but it'll also contribute to your hydration for the day.

This pick tends to be ultra-processed and loaded with excessive amounts of sodium. Typically paired with salty crackers or bread, it's not the healthiest combo.

This option is one of the lowest-sodium cheeses around and still tastes great on crackers or a sandwich. Add a slice of tomato or vegetable of your choice for extra nutrition.

The high calorie count, sodium content and fat in this crunchy snack can really bog you down, not to mention the fact that they are typically void of fiber and protein.

Air-popped or lightly oil-popped popcorn is a fantastic choice to satisfy that crunchy snack craving. It's also one of the world's most popular sources of dietary fiber and is full of healthy polyphenols.

This option is low in fiber and protein, and the white refined carbohydrates are digested and absorbed rapidly which can spike your blood sugar.

Sprouted grain bread is packed with healthy nutrients and dietary fiber which has been shown to provide several heart healthy benefits. It has a nutty flavor and great texture that adds personality to any snack or sandwich.

In moderation, mayo can be part of a healthy diet. But the downside of this family-favorite spread is that it is void of fiber.

This yummy fruit (yes fruit!) is super nutritious and loaded with heart-healthy monounsaturated fatty acids. Plus, just half an avocado contains 5 grams of healthy fiber! Use it as a spread on crackers or rice cakes.

Although you may think you're making a healthy choice by choosing yogurt-covered pretzels and raisins, they actually tend to contain more sugar than even chocolate-coated options.

Grab a portion controlled handful of pretzels or a few pieces of fruit and dip it into yogurt for a far less sugary option than the yogurt candy chip varieties.

While we're talking about yogurt, not all yogurt is considered healthy. You want to check the ingredients label to make sure it's full of words you know and can pronounce. More importantly, take a look at the sugar content. A standard 6-oz yogurt container shouldn't have more than 10 grams of added sugar.

Opt for plain yogurt and flavor it yourself using nature's candy (aka fruit). Load it up with berries for tons of fiber and antioxidants. Bonus points for picking Greek yogurt which has a ton of filling protein.

We all love this crunchy snack and yogurt topping, but it can often be loaded with sugar and ingredients like high fructose corn syrup.

You're likely reaching for the granola to add crunch to a yogurt parfait, so instead opt for a healthy fiber cereal. You'll still get that satisfying crunch without all of the added sugar, plus a healthy dose of filling fiber.