The 20 healthiest supermarket snacks you can buy

Expert-approved and delicious

The 20 healthiest supermarket snacks you can buy today. Image: iStock

Do you head straight to the vending machine when the hunger pangs strike? Try smarter snacking with these 20 nutritionist-approved hunger busters to satisfy craving at any time of the day. 

Most of us have healthy eating nailed. But knowing what to grab when hunger suddenly strikes? That can be a whole different story.

If your go-to snack is more of the vending machine variety, then you’re in good company. According to recent research, nearly 90 per cent of Australian adults reach for a packaged snack at least once in an average week.

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But the problem with most snack options is they’re akin to watching reality TV. It’s fun in the moment (Love is Blind, anyone?) and they’re addictive, but afterwards you feel a little empty inside. They don’t offer any real substance – and that’s a missed opportunity, says dietitian Ryan Pinto.

“Snacking can actually help to stabilise blood sugar levels and prevent overeating at mealtimes, especially at night. The key is to choose healthy snacks that are low in calories and higher in protein and fibre,” he explains.

Not sure what that looks like? Join the club. To help us out, we asked four of Australia’s leading dietitians and nutritionists to share their favourite health snacks with us. Here’s what will be in their shopping basket this week.

The expert panel of snackers

Jacqueline Alwill, accredited nutritionist and founder of the Brown Paper Bag 

My top tip: “Forget the rules around how big or small a snack should be – eat for what your body needs for you to feel your best. Recognise physical hunger signals versus eating to the clock, or eating out of boredom.”

Susie Burrell, dietitian and host of the Nutrition Couch podcast

My top tip: “Snacking can be a healthy way to keep your energy levels up and prevent overeating at mealtimes. The key is to choose healthy snacks that are nutrient- dense and low in calories, which ideally keep you full for two to three hours.”

Ryan Pinto, advanced sports dietitian and performance nutritionist

My top tip: “Snacking is not just for kids – adults also need to snack. In fact, snacking can be especially important in the afternoon as many people skip breakfast, which results in bigger meals later in the day.”

Chloe McLeod, dietitian and director of Verde Nutrition Co

My top tip: “The biggest mistake people make is failing to plan, so they just grab food on the fly – which results in the snack being either too high in calories or too low in protein and/or fibre to keep you satisfied. So plan your snacks.”

20 of the healthiest supermarket snacks

Packaged options help support with portion control.

Ceres Organics Organic Seaweed (along with a piece of fruit and some nuts), $2.20, woolworths.com.au

JA: “Seaweed is a great source of iodine to support thyroid health and our body’s energy metabolism.”

Woolworths Tasty Cheese & Crackers, $1.90, woolworths.com.au

SB: “Cheese and crackers are delicious and provide protein and calcium for strong bones and muscles. Packaged options help portion control.”

Snackify Beat Box Mix, $6, coles.com.au

RP: “This is a filling, lower- calorie snack for the sweet- tooths, which delivers on taste and is a healthier alternative than a chocolate bar.”

The Happy Snack Company Roasted Fava Beans, $5.70, happysnackcompany.com.au

CM: “The fava beans with sea salt and balsamic are delicious and a great source of protein that’s low in calories and sodium. The dark-choc chickpeas are also awesome.

Noya abc 100% Almond, Brazil & Cashew Butter (on apple slices), $9, woolworths.com.au

JA: “This delicious spread provides a complete protein source and all the essential amino acids we need.”

Snacks like smokes salmon are key for heart health.

Tassal Smoked Tassie Salmon$9, coles.com.au

SB: “Smoked salmon is a great source of protein and omega-3 fatty acids, which are key for heart health.”

Plina’s Bakehouse Seeded Snackers Variety Pack $5, woolworths.com.au

RP: “A truly healthy snack, these are packed with flavour but made with nuts and seeds to provide you with your daily dose of good fats.”

Fodbods Peanut Butter Choc Chunk Protein Bar, $5.30, happytummies.com.au

CM: “These bars are vegan, gluten-free, dairy-free and low FODMAP, as well as providing a source of fibre and protein. A great option to keep in your bag for when you’re needing a high-protein snack on the run that also tastes great.”

Pilpel Hummous (with veggies or crackers) $5, woolworths.com.au

JA: “This hummus is rich in fibre, protein and magnesium for energy, stabilising appetite and nervous system support.”

Carmen’s Fruit Free Muesli Bars, $6.50, igashop.com.au

SB: “These are free from added sugars and artificial ingredients. They’re made with wholesome oats and seeds.”

Snacks like trail mix are both convenient and healthy!

Mainland Cheese & Lavosh Crackers $2.70, igashop.com.au

RP: “A convenient low-calorie, protein-rich snack with around 150 calories. It feels indulgent but is actually quite healthy and low-carb.”

Ārepa The Brain Drink$5, coles.com.au

CM: “This drink is made from a specific type of blackcurrant that is rich in anthocyanins and L-theanine, which research shows improves cognitive performance. Pair with a handful of nuts or some yoghurt to hit protein goals.”

Munchme Pumpkin Seed, $6, woolworths.com.au

JA: “A sweet treat that’s high in magnesium and zinc, which are needed for hundreds of biochemical pathways in the body including for reproductive hormones and wound healing.”

Macro Trail Mix $6.50, woolworths.com.au

SB: “This trail mix is a convenient and healthy snack that’s packed with nuts, seeds and dried fruit. It is a good source of protein, fibre and healthy fats.”

My Muscle Chef Oat Slice, $4.95, mymusclechef.com.au

RP: “The highest protein oat slice on the market. It’s not only indulgent and filling, but contains around a third of your daily fibre needs and also has a gut-health blend to help support your immunity.”

Many snacks support energy, without the typical blood sugar peaks and crashes.

Vitasoy Greek Yoghurt$5.80, woolworths.com.au

CM: “Finally, there’s a vegan yoghurt on the market that actually ticks nutrition boxes. This one is low in sugar, high in protein and available in a few flavours as well as plain.”

Mt Elephant Wholefood Blondie Mix, $8.50, mtelephant.com.au

JA: “These are made with almond, chickpea and brown rice flour to support energy, without the blood sugar peaks and crashes of typical baked treats.”

The Happy Snack Company Roasted Chickpeas$5.70, woolworths.com.au

SB: “Roasted chickpeas are a good source of vitamins and minerals. These are great for snacking on the run or to add to salads and bowls.”

Yopro Protein Strawberry Yoghurt$2.70, coles.com.au

RP: “These are a no-mess, on-the-go snack solution with higher protein and lower sugar than most yoghurts on the market. It’s packed with calcium and tastes great.”

Obela Hommus To Go, $3.50, coles.com.au

CM: “This handy combo of seedy, wholegrain rice crackers with hummus is high in fibre and also a great source of protein.”

Originally published as The 20 healthiest supermarket snacks you can buy