This analysis ranks common salty snacks based on their nutritional quality and health benefits. All numeric nutritional information is based on 100g for consistency.
Crucially, the analysis notes that many of the listed snacks are poor choices; anything below the B tier would likely fall into the F tier on most other food lists.
Most store-bought snacks "suck," prioritizing taste and shelf life over health. Common nutritional drawbacks include:
General Rule: Snacks are better when homemade and worse when bought commercially.
Best combination of micronutrient profiles and health benefits among the salty options reviewed.
Impressive micronutrient profile, high in protein, and naturally very fibrous (both soluble and insoluble). Among the best sources of selenium, B1, B3, folate, and iron. Advice: Make them yourself from whole grain pita.
"Popping" micronutrient profile and the best source of fiber on this list (mainly insoluble). It is a whole grain, rich in polyphenol antioxidants, and a good source of phosphorus, magnesium, and zinc. Earns A-tier when air-popped with salt and olive or coconut oil.
Fairly fibrous, among the better sources of potassium, and a great source of polyphenol antioxidants (specifically resveratrol). High in sugar, so portion control is key.
Low-calorie snack with a great micronutrient profile per calorie. High in insoluble fiber and resistant starch. Highest in provitamin A carotenoids (potent antioxidants). More commonly baked commercially.
Terrific micronutrient profile; a legitimate source of protein and fiber, making it satiating. Rich in healthier fats and usually the best source of copper and magnesium. Warning: Sugar content can be high due to dried fruits and candy.
Solid micronutrient profile but with noticeable commercial shortcomings that require caution.
Meaty micronutrient profile and a real source of protein, zinc, phosphorus, B12, folate, and iron. Drawbacks: Highly processed, usually cured/smoked (technically carcinogenic), and contains added sugars, nitrates, and alarming sodium.
Provide a fair amount of protein and fiber, and are among the best sources of manganese, copper, and magnesium. Drawback: Commercial versions typically contain added sugar and other junk.
Significantly more starch than sugar (slower digested and more satiating). Best source of vitamin K and B5 on the list. Usually fried.
Lower calorie and can be quite fibrous. Often enriched and among the best sources of manganese and B3. Drawback: Mainly simple carbs with a high GI.
Offer a superior micronutrient profile when made with brown rice (best source of manganese and B3). Drawback: Many are made of white rice, contributing to higher blood sugar spikes.
Among the highest in fiber and the best source of vitamin E. Traditionally a good choice but often sold worse commercially due to additives.
Average snacks that are "not the worst" but should not be daily foods.
Fairly fibrous and baked (lower pro-inflammatory fats). Best source of selenium, B3, B1, folate, and iron. Drawbacks: Often refined, excess sugar, and alarmingly sodium dense.
Commercially bad: often deep-fried in pro-inflammatory oil, coated in sugar, and have a high GI. Baked versions are much better.
High-fat (saturated and monounsaturated) and high-protein. Best source of B12. Drawbacks: Cured meat (potential carcinogenic risk) and riddled with artificial ingredients.
Fattier from cheese and oil, largely made of refined flour. Best source of folate, and among the best of B1 and iron.
Highest in protein, very fatty, and lack carbohydrates. Best source of selenium. Drawbacks: Very processed, cured, deep-fried, loaded with artificial ingredients, and excessively high in sodium.
Surprisingly decent macronutrient profile (best source of iron and B1, often from enrichment). Drawback: Often made of refined flour, leading to a high GI.
Subpar or mild micronutrient profiles with multiple serious drawbacks.
Fatty, have a high glycemic index, a "crazy sodium content," and sometimes contain acrylamide (potential carcinogen).
Often fried in pro-inflammatory oils, likely incredibly sodium dense, and fairly likely to contain acrylamide.
Mainly simple carbs and contain a surprising amount of sugar.
Shockingly decent macronutrient profile (best source of B6 and potassium), but the stereotypical unhealthy food: comprised almost entirely of simple carbs and poor fats.
Often surprisingly sugary (simple carbs), and most commercial versions are deep-fried.
Nutritionally bland, consisting mainly of simple carbohydrates, and typically fried (with potential acrylamide risk).
Not as healthy as suggested; they contain degraded forms of vegetables (starches, powders, and pastes). Refinement destroys much of the nutritional content, leaving them "just another chip".
Listed separately as a prime candidate for the F tier due to being mostly sugar (often corn syrup) and artificial ingredients.