Diet experts have named their 10 healthiest snacks to help British consumers quit sugary grazing habits, after data revealed 80 per cent of UK adults snack between meals.
Almost a third of Britons swap entire meals for grazing throughout the day, while recent YouGov data shows half of UK snackers choose sweet options such as cakes, pastries, sweets and chocolate. Sugary treats trigger a rapid drop in blood sugar, leaving consumers hungrier than before.
Snacking has been dubbed "the new smoking" and described as as fattening as daily pizzas and as harmful as regular boozing. Research consistently links frequent snacking to risks of obesity, heart disease, diabetes and cancers. However, scientists found this relationship vanishes when the snacks themselves are healthy.
Nutritionist Rob Hobson said: "Snacking has received a fair bit of bad press over the years. But realistically, snacking culture isn’t going anywhere and it’s no bad thing to snack, if it’s done right. It can be a great way to get in extra nutrients too." Diet experts selected 10 nutritious choices available in local supermarkets or kitchen cupboards.
Protein bars and fruit pairings
Dietician Ro Huntriss highlighted the Barebells Cookies and Cream bar as an excellent shop-bought choice, priced at £2.95. A 55g bar contains 190 calories, 6.4g fat, 20g protein, 3.5g fibre, 1.5g sugar and 0.1g salt, offering the protein equivalent of nearly four eggs with under 200 calories and minimal sugar.
Huntriss said consumers should not be discouraged by a long ingredients list featuring artificial sweeteners and added fibres, provided it is not consumed daily. "Artificial sweeteners may cause digestive discomfort in some people," warns Huntriss. "Some of the protein also comes from collagen, which isn’t as useful for muscle protein synthesis, aka muscle growth, as milk or whey protein." The snack received a verdict of 8/10.
For a home-prepared option, Dr Federica Amati, head nutritionist at diet firm ZOE, recommended apple slices with peanut butter. One apple with one tablespoon of peanut butter contains 190 calories, 8g fat, 4.5g protein, 4.5g fibre, 19g sugar and traces of salt.
Dr Amati explained that whole apples provide prebiotic fibre called pectin that feeds beneficial gut bacteria. "As those microbes ferment pectin, they produce short-chain fatty acids, which help keep the gut lining intact and protect from intruders," she said, noting whole apples are more filling than apple juice or purée. Using one tablespoon of nut butter adds the protein of a small egg without exceeding daily salt limits. Dr Amati added: "But choose a nut butter made primarily from nuts, without lots of added sugar." The combination scored 8/10.
Mediterranean platters and oatcake combinations
Dr Amati also recommended a mini Mediterranean plate comprising 10 cherry tomatoes, four cucumber sticks, half a pepper, two tablespoons of hummus, five olives and five cubes of feta. The platter contains 230 calories, 16g fat, 8g protein, 5g fibre, 6g sugar and 1.2g salt, delivering fibre equivalent to two slices of wholemeal bread and protein equal to a large glass of milk.
Dr Amati noted that plant variety matters for digestive health. "Fibre acts as fuel for beneficial gut bacteria, helping them produce chemicals linked to better digestion," she said. "The wider the plant variety the more polyphenols - which are antioxidants involved with improving heart health. Meanwhile, the hummus and cheese in this snack add protein and healthy fats to help keep you satisfied until dinner." However, she warned that olives, feta and shop-bought hummus can be high in salt if eaten in excess. It scored 9/10.
Oatcakes with cottage cheese and pineapple offer another highly rated choice, scoring 9/10. A portion of two oatcakes with five tablespoons of cottage cheese and 50g of pineapple contains 165 calories, 2.3g fat, 11g protein, 2.4g fibre, 9g sugar and 0.55g salt. Hobson noted that oatcakes supply wholegrain fibre while cottage cheese provides protein comparable to half a small chicken breast, along with calcium for bone health and vitamin C from pineapple.
Hobson advised checking labels because cottage cheese can be high in salt. "It's worth comparing brands to see which has less salt. Choose fresh pineapple too rather than pineapple in syrup, which is much higher in added sugar," he said.
Boiled eggs and edamame beans
Mark Gilbert, nutritionist for The 1:1 Diet by Cambridge Weight Plan, recommended two boiled eggs served with one sliced carrot and one sliced celery stick. The snack provides 170 calories, 10.5g fat, 13g protein, 2g fibre, 3.5g sugar and 0.3g salt. Eggs offer a simple source of filling protein for muscle growth and unsaturated fats that support healthy cholesterol levels.
Gilbert said: "Eggs are also a great source of choline, which aids brain development, memory and is important for liver health." He noted the vegetables supply vitamins A, K1 and B6 for bone, blood and immune health, though the snack lacks fibre. It scored 7/10.
Edamame beans paired with pomegranate seeds scored 9/10, containing 165 calories, 6g fat, 12g protein, 7g fibre, 6g sugar and 0.3g salt per small pot. The portion delivers roughly a quarter of recommended daily fibre, protein equal to two large eggs, and under 200 calories with no free sugars.
Hobson suggested keeping frozen edamame in the freezer to defrost by the handful. "The edamame also provides magnesium which helps keep energy levels up, and regulates blood pressure," Hobson said. "Check the pomegranate seeds are just fruit with nothing else added such as added sugars or preservatives."
Greek yogurt and cheese options
A bowl of 5 per cent fat Greek yogurt with a teaspoon of cocoa and a tablespoon of chia seeds contains 185 calories, 9g fat, 11g protein, 5g fibre, 3.8g sugar and 0.1g salt, scoring 8/10. Gilbert explained: "Greek yoghurt is a great snack if you’re in the mood for something sweet but don’t want to spike your blood sugar levels, which can lead to energy crashes later."
Gilbert added: "Greek yoghurt is high in protein and calcium - which keeps bones strong - and provides gut-friendly probiotics too." He recommended soaking chia seeds in the yogurt for at least 15 minutes before eating to reduce bloating risks. Cocoa adds flavor with less than a teaspoon of sugar and can be omitted.
Single-serve Babybel Original cheese received an 8/10 verdict. One portion contains 62 calories, 5g fat, 4.6g protein, 1.5g sugar and 0.4g salt, matching the protein of a small glass of milk. Nutritionists suggest eating two to three Babybels to reach 10g of protein for a maximum of 186 calories.
Gilbert said: "Cheese is a high-quality protein and, despite its high saturated fat content, dairy fat is associated with reduced cardiovascular disease risk."
Crispbread and plant protein bars
Two Ryvita Dark Rye Crispbreads topped with half a medium avocado contain 170 calories, 11g fat, 3.5g protein, 6.5g fibre, 0.7g sugar and 0.2g salt, scoring 9/10. Dr Amati highlighted its fibre content, which exceeds a bowl of bran flakes and supplies over a fifth of daily fibre needs alongside heart-healthy unsaturated fats.
Dr Amati said: "The avocado also provides key nutrients such as potassium," noting the mineral helps maintain healthy blood pressure. "The wholegrain Ryvita adds slow-release carbs, which will keep you fuller for longer," she added.
The Misfits Caramel Fudge Protein Bar achieved the highest score of 9.5/10. A 50g bar contains 175 calories, 6.5g fat, 15g protein, 4g fibre, 0.6g sugar and 0.43g salt. The vegan bar provides nutrition similar to two boiled eggs, deriving protein from pea and soya with minimal sugar and salt.
Huntriss advised choosing protein bars made from pea or soya protein rather than nuts, noting they are lower in sugar and higher in filling fibre and protein.
