7 Snack Foods That Are Healthier Than You Think

Hard-Boiled Eggs

“Eggs often get a bad reputation due to their cholesterol content, but research shows they have little effect on blood cholesterol for most people,” shares Jennifer Pallian, BSc, RD, registered dietitian, food scientist, and founder of Fooddess. “In fact, for the general population, eating about one egg per day is healthy and safe, as it won’t increase the risk of heart disease,” adds Pallian. The exception is if you’ve inherited high cholesterol absorption or high cholesterol levels, notes Pallian. If that’s the case, you’ll want to ask your doctor for dietary guidance.

That said, hard-boiled eggs deserve a spot in your snack lineup. “Eggs are loaded with high-quality protein, B vitamins, vitamin D, selenium, and iodine,” explains Pallian. Eat them on their own or with a sprinkle of seasoning, like curry powder or paprika.

Popcorn

Many people associate popcorn with the buttery, salty versions found in movie theaters, but when popcorn is home-popped with little to no oil, the snack can be healthy and filling. The reason? Popcorn is a whole grain and high in fiber, which is key for increasing satiety and reducing hunger. Pallian recommends popping it with a splash of olive oil for a dose of heart-healthy fats. A light sprinkle of salt also won’t hurt, but if you’re looking for flavoring alternatives, try nutritional yeast, seaweed flakes, or onion powder.

Cheese

Cheese lovers, rejoice! “Cheese is a healthy snack, especially [when] paired with fruits or nuts,” says Beth Goodridge RD, registered dietitian at Kaiser Permanente in Northern California. “Cheese provides calcium for our bones, and protein to help us stay full and satisfied,” explains Goodridge. Meanwhile, the addition of fruits and nuts provides vitamins, antioxidants, and fiber, along with healthy fats and protein from the nuts. However, moderation is important here, as cheese can be high in calories and fat, which can add up quickly, notes Goodridge. 

Pro tip: If you have an affinity for salty snacks, consider a strong-flavored cheese—like feta or bleu cheese—for a bold tangy flavor, Goodridge offers. Love salty-sweet combos? “Pair feta with watermelon, fresh mint, and lime juice,” Goodridge shares.

Roasted Edamame

Contrary to popular belief, soy products are not bad for you. This includes edamame, or young soybeans—which, when roasted, make a nutritious and crunchy snack. “Roasted edamame is high in plant-based protein, fiber, and iron, which are essential for muscle function, digestion, and energy levels,” explains Kristen Carli, MS, RD, registered dietitian and owner of Camelback Nutrition & Wellness. Plus, unlike conventional crunchy processed snacks, it’s naturally low in unhealthy fats and contains beneficial phytonutrients (i.e., plant compounds), according to Carli. “It also provides significantly more protein and fiber, making it more filling and nutrient-dense than items like chips or pretzels,” she adds.

Apple Slices With Peanut Butter

Fruit is often snubbed for its sugar content, while peanut butter gets a bad rap for its fats. However, fruits (like apples) are packed with antioxidants, vitamin C, and fiber, the latter of which can stabilize blood sugar and keep you full or longer, per Pallian. As for peanut butter? “Not all versions are equal, as natural peanut butter—i.e. varieties made without added sugar or oils—is a great source of protein, good fats, and vitamin E,” says Pallian.

For the best of both worlds, pair apple slices with natural peanut butter for a balanced snack. The trick is to be mindful of portion sizes, as peanut butter is high in calories. “But when eaten in moderation, it’s a great snack option,” adds Pallian.

Dried Fruit

Another snack that’s healthier than you thought is dried fruit. “The ingredient is often criticized for its high sugar content, and some people approach it like candy due to its concentrated sweetness,” says Carli. But unlike candy, dried fruit also contains fiber, which slows down digestion and prevents blood sugar spikes, Carli notes. It also offers antioxidants and essential nutrients, like vitamin C and potassium. Together, these components support digestion, immune function, and heart health, according to Carli. 

Bottom line? “Compared to sugary snacks or artificially sweetened treats, dried fruit provides natural sweetness with beneficial nutrients rather than empty calories,” Carli concludes. 

Nuts

As a high-fat food, nuts like walnuts, almonds, and pistachios are often seen as not-so-nutritious snacks—but they’re healthier than you might think. “For starters, nuts are a stellar source of good fats, which may support overall metabolism,” says Pallian. They’re also packed with essential nutrients such as fiber, protein, magnesium, and potassium, according to Goodridge. Additionally, nuts can satisfy your crunchy-snack cravings, complete with a bit of salty flavor, Goodridge points out. Note that nuts are also rich in calories, so if you need or want to keep your calorie intake in check, be mindful of portion sizes.