THE GROCERY STORE is awash in brand-new, supposedly good-for-you snacks. (Cookies that build muscle! Chips that boost immunity!) But what’s actually healthy? We analyzed the labels. We pored over the ingredient lists. We taste-tested like wild. And after we brushed the crumbs from our laps, we declared that these 26 new (and 24 classic) snacks are, in fact, the healthiest options on the market.
What was our methodology?
Well, products that are high in muscle-building protein and gut-filling fiber while also being low in calories and added sugar won out. We prized whole foods that carry heart-healthy fat and/or disease-fighting antioxidants. Short ingredient lists, organic ingredients, and sustainability were other deciding factors. And, of course, if a product checked all those boxes but tasted like disappointment, it didn’t make the cut.
Here's are the 50 best snacks for men 2022.
1 Best Straight-Up Peanut Butter: OmMade Vibrant Turmeric
This PB tastes almost velvety—and needs nothing more than a spoon. You wouldn’t think that turmeric and peanuts would play nice, but oh man do they ever.
Per 2 Tbsp: 210 calories, 8g protein, 7g carbs (6g fiber, 1g added sugar), 16g fat
2 Best Single-Serve Oatmeal: Purely Elizabeth Classic Cinnamon 5 Grain
It’s like the stuff in packets you ate as a kid, only with more fiber and less sugar.
Per packet: 160 calories, 7g protein, 29g carbs (4g fiber, 7g added sugar), 3g fat
3 Best Overnight Oats: Ono Caramel Apple
If you prefer your oats cold, all you have to do is pour a serving of this high-protein, oat-apple-chiaflax mix into some milk, wait a few hours, and dig in.
Per serving: 320 calories, 25g protein, 45g carbs (7g fiber, 0g added sugar), 6g fat
4 Best Upgraded Throwback: Chubby Snacks, Almond Butter & Blueberry Jam
Freezable premade nut-butter-and-jelly sandwiches you can thaw or, better yet, warm in your toaster oven or air fryer.
Per sandwich: 200 calories, 9g protein, 16g carbs (7g fiber, 0g added sugar), 11g fat
5 Best Trail Mix: Shār Original
Almonds, pecans, cashews, pistachios, blueberries, cherries, cranberries, dark-chocolate chips, and coconut flakes—this combo will power you through long hikes and conference calls alike.
Per 1.5 oz: 195 calories, 4g protein, 20g carbs (3g fiber, 0g added sugar), 15g fat
6 Best Fruit Snack: Rind Straw-Peary
Too many dehydrated fruits taste like tree bark. Not this stuff, which is dehydrated just enough to retain a slight chew. It’s also a delicious way to get your fiber.
Per 1/2 bag: 120 calories, 1g protein, 28g carbs (4g fiber, 0g added sugar), 0g fat
7 Best Yogurt: Oikos Pro, Mixed Berry
Whey concentrate ratchets up the protein count on this stevia-sweetened tub.
Per container: 140 calories, 20g protein, 8g carbs (0g fiber, 0g added sugar), 3g fat
8 Best Eggs: Peckish, Everything
Two hard-boiled, free-range eggs that you dip into everything-bagel seasoning. It’s only weird until you try it.
Per pack: 180 calories, 13g protein, 5g carbs (1g fiber, 0g added sugar), 12g fat
9 Best Potato Chips: Siete Foods Sea Salt Potato Chips
When the craving hits, these crunchy-as-all-get-out kettle chips satisfy. Just three ingredients—potatoes, avocado oil, sea salt—as it should be.
Per 15 chips: 140 calories, 2g protein, 17g carbs (1g fiber, 0g added sugar), 7g fat
10 Best Spicy Snack: Irvins Spicy Salted Egg Salmon Skin
They’re curls of crisped salmon skin seasoned with salted duck-egg yolk, curry leaves, and red chile pepper. And yes, they’re as wildly flavorful as they sound.
Per 1/2 bag: 340 calories, 18g protein, 8g carbs (1g fiber, 4g added sugar), 26g fat
11 Best Ranch Snack: PeaTos Zesty Ranch
Because they’re made with peas, not corn, they carry a bit of extra protein and fiber. Plus, they taste so good you won’t miss those “cooler” ranch chips.
Per 1 oz: 130 calories, 4g protein, 12g carbs (3g fiber, 0g added sugar), 8g fat
12 Best Sour Cream & Onion Snack: Quevos
These crisp squares are made from—get this—puffed egg white, which means they contain way more protein than your typical tater chip.
Per bag: 140 calories, 8g protein, 8g carbs (4g fiber, 0g added sugar), 10g fat
13 Best Popcorn: Husk Cayenne and Ginger
This bag has it all: heat, tartness, a little “cheesiness” from nutritional yeast, and the satisfying crunch of puffy, fluffy popped corn.
Per 2 cups: 150 calories, 3g protein, 15g carbs (3g fiber, 0g added sugar), 9g fat
14 Best Cracker Slather: Laughing Cow Chickpea & Cheese Spread with Herb
The chickpeas add nuttiness to the creamy cheese. Each wedge is individually wrapped, so a snack doesn’t turn into an accidental second lunch.
Per wedge: 35 calories, 2g protein, 1g carbs (0g fiber, 0g added sugar), 3g fat
15 Best Dip: Ithaca Buffalo Ranch Hummus
All the wing-night flavors you love blended into supremely creamy hummus.
Per 2 Tbsp: 60 calories, 2g protein, 6g carbs (2g fiber, 0g added sugar), 4g fat
16 Best Tuna Salad: Wild Tuna Pasta Salad
Red peppers, tomatoes, olives, and fusilli. Fresh take.
Per can: 300 calories, 17g protein, 25g carbs (3g fiber, 0g added sugar), 15g fat
17 Best Fiber-Delivery System: Capao Cacao Fruit Bites Goldenberry, Apricot & Chia
Two of these nut-seed-fruit orbs pack an impressive six grams of fiber. Have ’em with a yogurt on the side for extra satisfaction.
Per ball: 80 calories, 2g protein, 11g carbs (3g fiber, 2g added sugar), 4g fat
18 Best Ice Pop: Goodpop Mango Chile
Slightly spicy, not super sweet, and lower in calories than even the most keto of “ice creams.”
Per bar: 60 calories, 0g protein, 14g carbs (1g fiber, 8g added sugar), 0g fat
19 Best Grass-fed Jerky: Prevail, Original
A little ginger, cardamom, and matcha tea add some surprise. It’s just the right amount of sweet too.
Per 1 oz: 70 calories, 12g protein, 5g carbs (0g fiber, 4g added sugar), 2g fat
20 Best Tuna Jerky: Pescavore Seafood, Smokey Poke
Ahi tuna, marinated in sesame oil and scallions, then smoked—it’s a lean, clean protein snack.
Per 1.5 oz: 120 calories, 14g protein, 1g carbs (0g fiber, 1g added sugar), 7g fat
21 Best Flavored Nut: Wonderful Pistachios Sea Salt & Vinegar
The lip-puckering tartness of the vinegar is like a governor device for over-snacking.
Per ¼ cup: 170 calories, 6g protein, 6g carbs (3g fiber), 13g fat
22 Best Salad: Ark Foods Crunchy Kale Ranch
Yeah, a salad can be a snack. Especially this salad, which houses chickpeas, cashews, and sun-dried tomatoes in addition to cabbage, kale, and Brussels sprouts.
Per bowl: 370 calories, 18g protein, 35g carbs (11g fiber, 0g added sugar), 20g fat
23 Best Water: Essentia, 500ml
Sometimes you only think you’re hungry. Drink up first—you may just be thirsty. This hefty bottle will get the job done.
Per bottle: 0 calories
24 Best Venison Jerky: Maui Nui
Made from an invasive deer species that (somehow?) made it to Hawaii, these sticks are slightly pepper and deeply savory.
Per 4 links: 60 calories, 7g protein, 3g carbs (0g fiber, 2g added sugar), 3g fat
25 Best Mushroom Jerky: Eat the Change, Teriyaki Ginger
Most mushroom jerky tastes like yard waste. But this stuff, co-created by Top Chef alum Spike Mendhelson, is loaded with umami goodness. Nice source of vitamin D too!
Per 1 oz: 50 calories, 2g protein, 14g carbs (1 g fiber, 5g added sugar), 2g fat
26 Best Kelp Jerky: Akua, Spicy Chili & Lime
Sustainable ocean-farmed kelp, seasoned with citrus and Thai chile for a slow-burn tinged with tartness.
Per bag: 160 calories, 10g protein, 18g carbs (10g fiber, 0g added sugar), 8g fat
27 Best In-Shell Nuts: Kirkland Pistachios
The shells act like little flak jackets and they act as snacking speed bumps. (We like having to work a little for our heart-healthy fats and plant protein.)
Per 1/2 cup without shells: 170 calories, 6g protein, 8g carbs (3g fiber, 2g sugar), 14g fat
28 Best Heart-Healthy Dip: Bitchin’ Sauce
This creamy dip is hummus-like in texture, but deeply nutty in flavor due to its base of almonds.
Per 2 Tbsp: 90 calories, 2g protein, 2g carbs (<1g fiber, 0g sugar), 10g fat
29 Best Throwback: Sunmaid Raisins
They're loaded with disease-fighting antioxidants and can turn a bowl of oatmeal into WHOA-tmeal.
Per 28g serving: 90 calories, 1g protein, 22g carbs (2g fiber, 20g sugar), 0g fat
30 Best Protein Boost: Clif Bar Builders Minis Chocolate Peanut Butter
Soy boosts the protein in this perfect partner for an apple with peanut butter or a swizzle stick for your protein shake (half kidding).
Per 1 bar: 140 calories, 10g protein, 15g carbs (1g fiber, 8g added sugar), 5g fat
31 Best Blend-and-Drink Smoothie: Daily Harvest Banana + Almond
Most smoothies skimp on one key thing: satisfaction. This powerhouse of flavor and nutrition delivers nine (count 'em, nine!) grams of gut-filling fiber. It's a mini-meal in a cup.
Per smoothie: 440 calories, 15g protein, 42g carbs (9g fiber, 0g added sugars), 26g fat
32 Best Fridge Staple: Eggland’s Best Hard-Cooked Peeled Eggs
They're great straight out of the package. The best part: You don't even have to cook or peel them.
Per egg: 50 calories, 6g protein, 0g carbs (0g fiber, 0g sugar), 4g fat
33 Best Meat Bar: Epic Provisions Beef Sea Salt and Pepper Bar
These beef bars offer up a good dose of protein, but don't glance over the three grams of fiber, either.
Per bar: 130 calories, 11g protein, 3g carbs (3g fiber, 0g sugar), 8g fat
34 Best Plant-Based Bar: RX Bar Plant Peanut Butter
Dates sweeten the bar naturally. Pea protein lends some muscle-building oomph. The peanut butter makes everything go down easy.
Per bar: 210 calories, 10g protein, 25g carbs (4g fiber, 0g added sugar), 9g fat
35 Best Post-Workout Bar: Optimum Nutrition Protein Crisp
Two bars provide a bulked-out 20 grams protein per serving. The texture—kind of like a Rice Krispies treat—is a much-needed break from the chocolate-bar norm too.
Per 2 bars: 240 calories, 20g protein, 24g carbs (0g fiber, 2g added sugars), 7g fat
36 Best Cherries: Rainer Cherries
They're sweet-tart and go great with almost any kind of cheese.
Nutrition info not available
37 Best Nut Mix: Planters NUT-rition Men’s Health Recommended Mix
They're award-winning because, well, we helped make them.
Per 1 oz: 160 calories, 7g protein, 6g carbs (3g fiber, 0g added sugars), 14g fat
38 Best Cheesy Popcorn: Skinny Pop Popcorn Aged White Cheddar
Knock not popcorn, a whole grain that carries fiber and deliciousness—particularly in this Cheddar-dusted version.
Per 3 cups: 140 calories, 3g protein, 14g carbs (3g fiber, 0g added sugar), 8g fat
39 Best Biltong: Stryve Grass-Fed Beef Biltong Spicy Piri Piri
Beef biltong has all the flavor of jerky without the sugar. This flavor brings the tongue-tingling heat.
Per 1 oz: 90 calories, 16g protein, 0g carbs, 2g fat
40 Best Air-Fryer Go-To: Tyson Any-tizers Wings Tequila Lime
It's chicken raised without antibiotics, in wing and drumette form, coated with a tangy sauce. Now you just need a football game.
Per serving: 170 calories, 14g protein, 3g carbs (0g fiber, 1g added sugar), 11g fat
41 Best High-Fiber Fruit: Sunmaid California Pitted Prunes
Yeah, prunes. They're a potent source of fiber and disease-fighting antioxidants.
Per 1/4 cup: 100 calories, 1g protein, 26g carbs (3g fiber), 0g fat
42 Best Plant-Based Pork Rinds: Pig Out Pigless Pork Rinds
These pea-protein-based copycat snacks taste just like the real thing.
Per 1 oz (original flavor): 130 calories, 7g protein, 13g carbs (1g fiber, 0g added sugar), 6g fat
43 Best Crackers: Triscuit Original
They're been around forever for a reason: Each square is a hearty square of just-salty-enough, whole-grain deliciousness.
Per 6 crackers: 120 calories, 3g protein, 20g carbs (3g fiber, 0g added sugar), 4g fat
44 Best Chickpea Poppers: Biena Chickpea Snacks Sea Salt
If you've yet to try this super-crunchy, high-ish protein, legume-based snacks, it's high time.
Per 1 oz: 110 calories, 6g protein, 16g carbs (6g fiber, 1g added sugar), 3g fat
45 Best Crunchy Cheese: Whisps Cheese Crisps Garlic Herb
These crispy-crunchy discs are made of real cheese. The garlic-herb seasoning gives it just a little extra kick.
Per 23 crisps: 150 calories, 13g protein, 2g carbs (0g fiber, 0g added sugar), 10g fat
46 Best Olives: Mezzetta Feta Cheese Stuffed Olives
Creamy green Greek Halkidiki olives filled with salty feta. Enjoy them straight out of the jar.
Per olive: 10 calories, 0g protein, 1g carbs (0g fiber, 0g added sugars), 1g fat
47 Best Kinda-Nuggets: Hodo Thai Curry Nuggets
These tofu (yeah tofu!) nuggets are pre-marinated and pre-cooked. Eat them cold or warmed up.
Per 3 oz: 160 calories, 14g protein, 12g carbs (7g fiber, 3g added sugars), 7g fat
48 Best Peel-and-Go Fruit: Wonderful Halos Mandarins
For hardly any calories, you reap a good dose of fiber and a delicious actually good-for-you sweet snack.
Per 2: 90 calories, 1g protein, 23g carbs (3g fibers, 0g added sugar), 1g fat
49 Best Kale Chips: Rhythm Organic Kale Chips
There's some tahini and lemon juice thrown into these so that they're not all KALE. But even the kale flavor is pretty nice too.
Per 1 oz: 130 calories, 5g protein, 7g carbs (3g fiber, 1g added sugar), 10g fat
50 Best Chicken Chips: Wilde Sea Salt & Vinegar
Yes, correct, they are chips made of chicken breast. So if you like chicken breast and you like chips—boom.
Per 20 chips: 160 calories, 10g protein, 8g carbs (0g fiber, 0g sugar), 10g fat
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