20 Healthy Snacking Swaps to Make Next Time You're Hungry

Snacks can be a delicious and healthy option to keep you fueled and satisfied during the day, but they can also be quite sneaky sources of added sugar and artificial ingredients. These smart swaps help to amp up the fiber, protein and nutritional value of your favorite bites and minimize any unnecessary sweeteners or junk to help avoid that dreaded sugar crash. While you're at it, check out our favorite recipes for healthy sandwiches, our favorite healthy snacks for work and our guide to 50+ other amazing healthy snacks to enjoy.

This fruit is still nutritious and contains a slew of vitamins and minerals, but a cup of grapes has a mere 1 gram of dietary fiber.

Just one cup of raspberries gives you a whopping 8 grams of fiber to help keep you fueled and satisfied. They're also high in several antioxidant compounds. Pair them with a handful of nuts for a protein boost.

The size of a bagel has nearly doubled over the past few decades. Bagels can average anywhere from 250 to 400 calories (that's before the spreads and toppings). Most bagels pack in at least 60 grams of carbs from white refined carbohydrates too.

This option tends to be a more portion-controlled choice and is only about 150 calories. Plus, it still tastes great (bonus points for getting whole wheat if you can find it). A whole wheat mini bagel isn't a bad choice either.

Essentially a concentrated source of sugar and calories, fruit juice is void of any fiber and takes out much of the nutritional benefits of eating the fruit in its whole form.

A piece of whole fruit is always better than a cup of juice, but sometimes you just want to sip on a refreshing drink. Try slicing a few pieces of fruit and letting it infuse in your water. Not only does it add a great burst of flavor, but it'll also contribute to your hydration for the day.

This pick tends to be ultra-processed and loaded with excessive amounts of sodium. Typically paired with salty crackers or bread, it's not the healthiest combo.

This option is one of the lowest-sodium cheeses around and still tastes great on crackers or a sandwich. Add a slice of tomato or vegetable of your choice for extra nutrition.

The high calorie count, sodium content and fat in this crunchy snack can really bog you down, not to mention the fact that they are typically void of fiber and protein.

We know, we know — why would you want to DIY a snack that is also made in microwave-friendly packets?! Popcorn lovers in the know swear by popping their own kernels so they can customize just how salty, buttery, or otherwise flavorful their better-for-you bowl of popcorn ends up being. And the best part? Kernels are very affordable!

Get the recipe for Homemade Microwave Popcorn »

This option is low in fiber and protein, and the white refined carbohydrates are digested and absorbed rapidly which can spike your blood sugar.

Sprouted grain bread is packed with healthy nutrients and dietary fiber which has been shown to provide several heart healthy benefits. It has a nutty flavor and great texture that adds personality to any snack or sandwich.

In moderation, mayo can be part of a healthy diet. But the downside of this family-favorite spread is that it is void of fiber.

This yummy fruit (yes fruit!) is super nutritious and loaded with heart-healthy monounsaturated fatty acids. Plus, just half an avocado contains 5 grams of healthy fiber! Use it as a spread on crackers or rice cakes.

Although you may think you're making a healthy choice by choosing yogurt-covered pretzels and raisins, they actually tend to contain more sugar than even chocolate-coated options.

Grab a portion controlled handful of pretzels or a few pieces of fruit and dip it into yogurt for a far less sugary option than the yogurt candy chip varieties.

While we're talking about yogurt, not all yogurt is considered healthy. You want to check the ingredients label to make sure it's full of words you know and can pronounce. More importantly, take a look at the sugar content. A standard 6-oz yogurt container shouldn't have more than 10 grams of added sugar.

Opt for plain yogurt and flavor it yourself using nature's candy (aka fruit). Load it up with berries for tons of fiber and antioxidants. Bonus points for picking Greek yogurt which has a ton of filling protein.

We all love this crunchy snack and yogurt topping, but it can often be loaded with sugar and ingredients like high fructose corn syrup.

You're likely reaching for the granola to add crunch to a yogurt parfait, so instead opt for a healthy fiber cereal. You'll still get that satisfying crunch without all of the added sugar, plus a healthy dose of filling fiber.

A standard cinnamon bun can max out your calorie, fat, and sugar counts for the day. A smaller, mini sized cinnamon bun is a bit of a better choice, but this is still a very calorically dense treat.

If you love that cinnamon bun flavor and want it on the regular, opt for two slices of toasted sprouted cinnamon raisin bread and spread on some low-fat cream cheese when the toast is nice and warm so it melts a bit. You'll get that delicious cinnamon roll flavor goodness for a fraction of the calories and fat, but a ton of fiber and nutrients as well.

Have you ever filled up on chips before the dip even hits the table? Tortilla chips have very little nutritional value and can be high in sodium. Plus, calories can add up very quickly while munching on those bottomless chips.

Most Mexican restaurants have the option of serving jicama or some type of cut vegetable with the guac if you ask your waiter. Jicama is a refreshing root vegetable that is similar to a cross between a cucumber and apple. It's packed with antioxidants and is a low-calorie but nutrient-dense option that goes great with any dip.

There's a time and place for candy, but it's not something we should be indulging in regularly given the high amounts of sugar and artificial additives.

This frozen treat can help satisfy any sweet tooth and contains no added sugar. If you can find Cotton Candy grapes, this is an even more satisfying and tasty treat!

Nuts in general are full of plant-based healthy protein and fiber, but calories can certainly add up. The shelled or no shells varieties are really easy to grab a handful and eat a bit too quickly.

Just having to crack the shell open on pistachios can help you slow down and eat a bit more mindfully, which can lead to better portion control. Research shows that individuals ate 41% more calories worth of nuts when eating the no shell variety vs the in shell option.

Stale white bread with seasonings, need we say more?

You're likely getting croutons because you want that crunch. Opt for crispy chickpeas instead which pack a ton of plant-based protein and fiber, but also taste delicious.

Of course dried fruit is still full of nutrients, but it can be much higher in sugar than fresh fruit. Plus, certain varieties like cranberries are often dried with extra sugar added to them so they taste super sweet.

Nature's candy is always king and makes a perfect snack any time of day. Plus, they're excellent in a bowl of oatmeal to tide you over for the afternoon. Instead of dried fruit, try fresh blueberries in a trail mix for a refreshing twist!

Who doesn't love some good queso? But with all that saturated fat and excessive calories, it's not looking so great in the nutrition department.

This veggie-powered choice is packed with tons of flavor and antioxidants, and it's virtually void of any saturated fat. Bonus points for using veggie sticks instead of chips for dipping!

We love a good hummus for dipping. Crackers are always a go-to and certain varieties can be somewhat healthy, but they are often loaded with excessive amounts of sodium and minimal fiber.

Up your veggie intake by swapping out crackers with cucumbers. Plus, cucumbers are about 95% water so it will contribute to your hydration needs for the day. Slice them in coins so they have that same cracker feel and crunch.

Soup can make a delicious and hearty snack or mini-meal during the afternoon. You'll want to be weary of creamy soups that tend to have an excessive amount of calories and saturated fat.

Opt for a brothy soup like minestrone that has a ton of vegetables to help keep you fueled and satisfied. Read more about our favorite healthy soup brands here.

This drink is full of empty calories and has no nutritional value or benefits. Whether it's diet or regular, both aren't ideal and can wreak havoc on your gut.

You can always opt for a naturally flavored seltzer, but kombucha is a fermented tea drink that is a tasty alternative. Let kombucha do the work for you, as it contains natural probiotics to help support a healthy gut.