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Everyday choices: Healthy snacks

Finding the right snack when you need something to keep you going can be difficult. Which would you reach for: a snack bar or a pack of nuts?

Mother Earth On-the-Go! Almonds Roasted & Unsalted (50g packet)

1345kJ, 9.3g protein, 30.2g fat, 2.1g saturated fat, 2g sugars, 2g sodium 5.9g fibre. $1.79

vs

Ceres Organics Raw Goodness Cacoa, Almond, Fig Food Bar (50g bar)

710kJ, 4.9g protein, 7.6g fat, 1g saturated fat, 18.6g sugar, 13g sodium, 7.2g fibre. No added sugar. $3.39
Both are good choices, depending on your needs and tastes.

The packet of nuts is higher in energy (kJ) but also has more protein and fibre. The snack bar is made from fruit and nuts so is higher in sugars. It’s also higher in fibre and lower in saturated fat. Because of their fat content, nuts are an easy way to add energy for people who need to put on weight. For the rest of us, half the pack is a better serve size at 25g and 673kJ. The snack bar is good for those wanting a sweet treat without added sugars. Both options have a good amount of fibre and are low in sodium.

With both of these snacks, if you want to watch your weight, share them. If choosing nuts as a snack, another option is to take your own bag with 15 almonds in it to save yourself the temptation of the larger pack.

Compared to the Ceres Organics Raw Goodness Cacao, Almond, Fig Food Bar, the On-the Go! Almonds Roasted & Unsalted packet of nuts has:

  • 89% more kJ
  • 90% more protein
  • 297% more fat (mostly good fat)
  • 89% fewer sugars
  • 18% less fibre
First published: April 2017
Last updated: May 3 2017
Last science review: April 13 2017



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