When the idea of junk food pops up, images of greasy burgers, sugary snacks, and deep-fried everything might come to mind. However, not all “junk foods” are as bad as they seem. Many of these foods, when consumed in moderation and prepared healthily, can offer surprising health benefits.
In fact, according to the National Library of Medicine, between 2015 and 2018, the average U.S. adult consumed approximately 4.8 junk food items per day. But what if we told you that some of those indulgences might actually be good for you? Let’s explore 27 surprising junk foods that can fit into a healthy lifestyle.
Dark Chocolate
Dark chocolate, especially varieties with 70% or higher cocoa content, is packed with essential minerals like iron, magnesium, and zinc, which support immune function and bone health.
A 1-ounce serving of 70% to 80% dark chocolate contains approximately 170 calories, 12.1 grams of fat, and 2.21 grams of protein. The flavonoids in dark chocolate can also help lower blood pressure and improve circulation, making it a heart-healthy treat in moderation.
Popcorn
Popcorn, especially when air-popped and free from excessive butter and salt, is a great snack option. It’s low in calories, with a 3-cup serving containing just 93 calories, and is rich in dietary fiber, providing 3.5 grams per serving, which aids in digestion and weight management. To avoid adding unnecessary fat and salt, opt for plain popcorn or add a sprinkle of herbs or nutritional yeast for flavor.
Sweet Potato Fries
Sweet potato fries are a healthier alternative to regular fries. They are high in vitamin A, which is essential for eye health, and contain fiber that aids in digestion and keeps you feeling full longer. Their richness in antioxidants that support immune function makes it a perfect snack for healthy living.
Greek Yogurt
With up to 20 grams of protein per 6-ounce serving, Greek yogurt is an excellent source of protein that also provides probiotics for gut health. Plain varieties contain fewer added sugars, and you can sweeten them with fresh fruits or honey to boost their flavor while maintaining their nutritional value.
Dark Chocolate-Covered Almonds
This snack combines the benefits of dark chocolate with those of almonds, which are high in protein, fiber, and healthy fats. Almonds are also a good source of vitamin E, which supports skin health. A single one-ounce serving provides about 3 grams of protein and 2 grams of fiber, making it a wholesome choice for a quick boost of energy. Store these in the fridge for a quick, satisfying snack that balances sweet and savory flavors.
Whole Grain Crackers with Cheese
Whole-grain crackers are a nutritious snack option made from whole grains that offer more fiber and essential nutrients than their refined-grain counterparts. They are also lower in added sugars and salt, making them a healthier choice compared to many other snacks. Cheese provides protein and calcium. Together, they make a balanced snack that supports bone health and satiety. Add a slice of cucumber or tomato for extra nutrients and crunch.
Vegetable Chips
Vegetable chips made from vegetables like kale, carrots, and beets are often baked instead of fried, reducing their fat content. They offer a crunchy snack option that is higher in vitamins and minerals compared to traditional potato chips. Make your own by slicing vegetables like zucchini or beets and baking them with olive oil.
Protein Bars (Low-Sugar Options)
Look for protein bars that are low in added sugars and high in protein and fiber. They make for a convenient snack that supports muscle recovery and keeps you feeling full. On average, per 100 grams, a typical low-sugar protein bar contains around 28.9 grams of calories and delivers about 26.2 grams of protein, offering a balanced and convenient snack option. Keep one in your bag for a post-workout refuel or a convenient on-the-go snack.
Frozen Yogurt (Low-Fat, Low-Sugar)
Frozen yogurt is a lower-calorie alternative to ice cream, making it a popular choice for those seeking a sweet treat without the guilt. Additionally, most frozen yogurt incorporates probiotics, beneficial bacteria supporting gut health and aiding digestion. It can be topped with fruits to enhance its nutritional value. You can freeze yogurt into popsicles for a fun, portion-controlled treat.
Pita Chips (Baked)
Pita chips are a better choice when baked rather than fried, as they contain less fat. Made with whole grains, these baked pita chips offer a boost in fiber and essential nutrients, making them a nutritious choice for snacking. You could also pair them with hummus or guacamole for a satisfying, nutrient-dense snack.
Dark Chocolate-Covered Strawberries
Dark chocolate-covered strawberries offer a delightful blend of flavors while providing health benefits. Combining the rich antioxidant properties of dark chocolate with the vitamin C boost from fresh strawberries makes this treat very nutritious.
Control the sugar content by making dark chocolate-covered strawberries at home with 70% dark chocolate. A serving of five of these delicious treats offers a rich blend of antioxidants from the chocolate and a vitamin C boost from the strawberries, all for just about 170 calories.
Rice Cakes
Rice cakes are a healthy, low-calorie snack made from whole grains, but you can boost both satiety and nutrition by adding toppings like nut butter, avocado, or sliced banana without significantly increasing the calorie count. These simple additions make rice cakes a more versatile and satisfying option for a balanced diet.
Fruit Leather (No Added Sugar)
Fruit Leather, made from pure fruit purée with no added sugar, retains the fruit’s natural goodness while providing essential vitamins and fiber. For a more balanced snack, check the label to confirm there’s no added sugar and pair it with a handful of nuts.
Edamame
Edamame is a nutrient-rich snack that’s high in both protein and fiber, making it satisfyingly filling. A half-cup serving provides around 8 grams of protein and 9 grams of fiber, along with essential nutrients like folate and vitamins.
The fiber content plays a key role in supporting digestion while also helping with weight maintenance, making edamame an ideal snack for those looking to stay fit. For a quick, flavorful treat, simply steam or microwave them with a pinch of sea salt to enjoy a tasty, nutrient-packed snack.
Oven-Baked Chicken Tenders
Oven-baked chicken tenders are a healthier alternative to fried options, providing a lower fat content along with a delicious crunch. Coating them in whole-grain breadcrumbs enhances flavor while offering a fiber boost, and baking in olive oil creates a crispy texture for a guilt-free, mouth-watering dish.
Black Bean Brownies
Black Bean Brownies are a nutritious twist on the classic treat, offering a boost of protein and fiber from the black beans while being lower in sugar and fat than traditional brownies. This healthier option supports better health by lowering cholesterol and promoting reduced sugar intake.
Frozen Grapes
Grapes are a healthy snack option, especially the frozen ones, offering a burst of natural sweetness while being low in calories. They are also rich in antioxidants and vitamins, making them a nutritious choice for those looking for a refreshing treat without compromising on health benefits.
Apple Slices with Nut Butter
Apple slices paired with nut butter make a nourishing snack that blends the fiber-rich apples with the healthy fats and protein of nut butter. For instance, one medium apple combined with two tablespoons of almond butter offers approximately 291 calories and 8 grams of fiber. This combination helps you keep a balanced diet and keeps you satisfied for long.
Hummus and Veggies
Hummus and Veggies make a very healthy snack that is rich in protein and fiber from chickpeas. The fresh vegetables keep the calorie count low; this pairing supports a balanced diet and is a great way to enjoy a crunchy light snack.
Quinoa Chips
Quinoa chips are a healthy snack made from quinoa, which has a high protein and fiber content. These chips are an excellent choice for people looking for a gluten-free option that is frequently lower in fat and calories than standard munchies.
Avocado Toast
Avocado toast is another healthy option, as it has a lot of good fats and fiber from both the avocado and the whole-grain bread. This snack contains less added sugar and more vital nutrients, with one slice containing around 179.4 calories, 8.4 grams of fiber, and 4.2 grams of protein.
Fruit Smoothies
When made with whole fruits and a base like Greek yogurt or almond milk, fruit smoothies provide a wealth of vitamins, minerals, and fiber. They are a refreshing way to boost your nutrient intake while satisfying your sweet tooth.
Cottage Cheese
Cottage cheese is a versatile dairy product that can make an excellent addition to your diet, especially in low-fat varieties. It has a lot of protein and calcium, which is good for your bones. For example, one cup of low-fat cottage cheese has around 25 grams of protein and 8 grams of carbs.
Mango Slices (Dehydrated, No Added Sugar)
Mango Slices, the dehydrated ones with no added sugar, make a good bite. They are high in vitamins A, B, and C and naturally sweet, without the need for added sugars. These vitamins boost energy and combat weariness. Vitamin C is a powerful antioxidant that promotes tissue healing and iron absorption.
Turkey Jerky
Turkey jerky is a lean, protein-rich snack that is often lower in fat than beef jerky. Natural brands ensure that the product is free of artificial preservatives. Its high protein content promotes muscle growth, development, and maintenance.
Zucchini Bread (Whole Grain, Low-Sugar)
Zucchini bread made with whole grains and low sugar is another great option. It contains extra fiber from whole grains and uses natural sweeteners such as honey or maple syrup to keep sugar levels under control.
Chia Pudding
Chia seeds are high in fiber, omega-3 fatty acids, and protein yet low in calories, especially when made with natural sweeteners. When made into pudding, they offer a delicious and nutrient-dense snack that also supports digestive health, making it a healthy dessert option.
