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15 Healthy and Not-So-Healthy Snacks

Seven not-so-healthy snacks, plus eight easy, healthy alternatives.

By Elaine Magee, MPH, RD
WebMD Expert Column

What makes a healthy snack? A good-for-you snack is one that's high in nutritional value (protein, vitamins, minerals, fiber) but relatively low in calories, total fat, saturated fat (no trans fat), sugar, and sodium. And the most important part of that equation is "high in nutritional value." Nuts, for example, are high in fat and calories -- but are also loaded with nutrients we need, which makes them a healthy snack.

On the flip side, not-so-healthy snack choices are usually low in nutritional value but high in calories, total fat, saturated fat (and sometimes trans fat), sugars, or sodium.

While fresh veggies and fruits make super-healthy snacks, those items aren't always convenient (or the most popular choices for your typical family). That said, here are some of the worst snack choices I found in my local supermarket in terms of healthfulness -- along with some healthy alternatives that can be put together in minutes.

You might see different products in your part of the country. So keep in mind that you get a good idea of what is in a food product by looking at the first three to five ingredients listed on the package. On the Nutrition Facts label, keep an eye out for the calories, total fat, saturated and trans fat, grams of sugar, and milligrams of sodium compared to other products in that category.

7 Not-So-Healthy Snacks

1. Chocolate-Coated Doughnuts, Mini Doughnuts, and Snack Cakes

This is not to say that powdered-sugar doughnuts are good snack choices. But chocolate-coated doughnuts and snack cakes have even more saturated fat than other types.

Entenmann's Pop'ems Frosted Donuts, 2 pieces: 320 calories, 23 grams (g) total fat, 14 g saturated fat, 16 g sugar, 180 milligrams (mg) sodium
Hostess Ho Hos, 3 cakes: 370 calories, 17 g total fat, 13 g saturated fat, 42 g sugar, 220 mg sodium
Little Debbie Zebra Cakes, 2 cakes: 320 calories, 14 g total fat, 8 g saturated fat, 32 g sugar, 150 mg sodium
Hostess Donettes Frosted Mini Donuts, 3 donettes: 220 calories, 13 g total fat, 9 g saturated fat, 13 g sugar, 160 mg sodium
Sunnyside Farms Mini Chocolate Frosted Donuts, 3 donuts: 220 calories, 13 g total fat, 9 g saturated fat, 13 g sugar, 160 mg sodium

2. Snack Pies

The Safeway fruit pies I found say "great snack!" on the package. This makes sense only if by "great snack," they mean high in calories, total fat, saturated fat, and sugar, and low in protein, fiber, and other healthy nutrients.

Safeway Berry Fruit Pie, 1 pie: 450 calories, 24 g total fat, 13 g saturated fat, 13 g sugar, 370 mg sodium
Hostess Fruit Pies, 1: 480-520 calories, 20-21 g total fat, 11 g saturated fat, 29-33 g sugar, 400 mg sodium
Cutie Pie Cherry or Apple Fruit Pies, 1 mini individual pie (2 ounces): 200 calories, 10 g fat, 5 g saturated fat, 11 g sugars, 150-180 mg sodium