It’s easy to get carried away with savoury snacks – the usual combo of fat and salt can make them irresistibly moreish, which can make them a real health-trap.
Instead look for savoury snacks that are low in salt, additives and calories – which of course can be tricky to find! That’s why we’ve done it for you with these dietitian favourites.
Edgell Snack Time Black Beans, Capsicum & Charred Corn with Zesty Salsa ($1.30 Woolworths)
Per 70g can: 355kJ (85cal), 3.9g protein, 0.6g sat fat, 4.3g carbs, 7.8g fibre, 169mg sodium GF, NF, DF
The Happy Snack Company Roasted Chickpeas Lightly Salted (6x25g) ($5.70 Woolworths)
Per serve: 441kJ (105cal), 4.4g protein, 4g fat, 0.4g sat fat, 11.9g carbs, 0.9g sugars, 3g fibre, 56mg sodium GF, NF, DF
Olina’s Seeded Snackers Sour Cream & Chives ($5.00 Woolworths)
Per 25g serve: 474kJ (113cal), 5.5g protein, 0.8g sat fat, 7.6g carbs, 1.4g sugars, 5.1g fibre, 86mg sodium GF, NF
Carman’s Super Seed & Grain Pepita & Poppyseed Crackers ($3.50 Woolworths)
Per serve (4-5 crackers): 602kJ (144cal), 5.1g protein, 1.1g sat fat, 5.8g carbs, 3.7g fibre, 138mg sodium GF, NF, DF, LOW FODMAP
John West Protein+ Calcium Tuna, Sea Salt, Lemon & Parsley Rice Crackers & Dip ($3.50 Woolworths)
Per 94g serve: 605kJ, 14.6g protein, 3.9g fat, 0.8g sat fat, 86mg omega-3, 12.3g carbs, <1g sugars, 0.7g fibre, 312mg sodium, 505mg calcium GF, DF
Woolworths Original Gluten Free Popcorn (10x20g) ($2.75)
Per 20g serve: 376kJ (90cal), 1.8g protein, 5.1g fat, <1g sat fat, 8.4g carbs, 0.7g sugars, 1.6g fibre, 77mg sodium GF, NF, DF
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