Deceptive “Healthy” Snacks That Are Actually Sugar and Calorie Bombs (2024)

I so badly want these to be good for me, but “just because something has a ‘healthy’ label on it doesn’t mean it’s actually healthy,” English says. “Vegan cookies are often high in sugar and refined carbohydrates, while paleo cookies may pack excessive amounts of saturated fat from eggs or butter.”

Okay, whole-wheat pita chips aren't all that bad—especially if you pair them with a high-fiber, protein-rich food like hummus, English says. The white ones, though? Zero fiber means they do absolutely nothing to fill you up.

That tub of trail mix that’s approximately 50-percent peanut butter cups and chocolate-covered almonds? Yeah, you already knew that one wasn’t so hot. Thing is, even your standard mix of peanuts, raisins, almonds, and M&Ms still racks up an alarming amount of sugar—and, according to English, is closer to candy than a nutritious snack.

While we’re on the topic of nuts…beware the salted or flavored stuff. Sweet-seasoned nuts (oh hey, honey-roasted peanuts) can contain surprising amounts of sugar, while savory flavors are often heavy on the sodium, according to English.

Candy-coated nuts seem like they’re practically health food (ya know, nuts have protein!)—but even if your almonds are coated in Greek yogurt or dark chocolate, they still likely pack added sugar. Yep, just another case of candy in disguise.

Like many granola bars, lots of protein bars also go heavy on the sugar, hiding behind claims that they help you build muscle. If they don’t have a high sugar count, look out for artificial sweeteners.

The fact that a pretzel doesn’t contain gluten doesn’t say much about what it does contain—which, typically, isn’t anything impressive. According to English, most gluten-free pretzels are “made from nutrient-poor, low-fiber starches like cassava flour, rice flour, or tapioca flour.”

One of English’s must-haves for a healthy snack: fiber—and cheese sticks just don’t make the cut. Plus, she recommends sticking to plant-based snacks, anyway.

Noticing the trend that literally everything in the snack aisle is loaded with added sugar? Granola is no exception, with some brands sneaking in 11-plus grams of the sweetness.

Don’t let their earthy appearance fool you: “Multi-grain chips are often still mainly made of refined carbohydrates and lack fiber,” English says. “They don’t fill you up as much, so you may end up overeating.”

Popcorn can be a totally healthy snack, but many microwavable bags still contain harmful trans fats, says Bonnie Taub-Dix, RDN, dietitian and author of Read It Before You Eat It. If you see the words "hydrogenated" or "partially-hydrogenated" in the ingredients list, beware.

Another potentially A-okay pick, but the trouble with dried fruit is moderation. Because it’s not as satiating as fresh fruit, dried fruit is easy to overeat, English says.

The key difference between fruit and veggie juices and actual whole fruits and veggies? A little thing called fiber that you don’t want to miss out on, English says.

“Just because sugar-free candy is lower in sugar than traditional candy doesn't mean it's a healthier option,” Caspero says. “Emerging evidence suggests certain artificial sweeteners can adversely affect gut health.” Resist the "guilt-free" appeal of candies made with alternative sweeteners and just enjoy the real thing when you feel like treating yo’self.

Even if you’re not going for cheddary, Chex-loaded mix, most packaged snack mixes are “too low in fiber for one serving to be satisfying,” Caspero says. Plus, lots pack excess sodium.

Added sugar strikes again! While unsweetened or lightly sweetened teas can healthily take the edge off, many sweetened teas might as well be soda, says Caspero.

Everyone may be hating on gluten these days, but low-fiber, low-protein corn chips still don’t make for a satisfying snack. In fact, they’re a recipe for overeating, Caspero says.