22 dietitian-approved lunchbox snacks you can buy off the shelf
Two registered dietitians on what to read before a packaged snack goes in the cart, and the brands they buy for their own kids.
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Packing a lunchbox snack shouldn’t require a degree, but the snack aisle makes a decent case otherwise.
Labels promise real fruit, no artificial anything and a good source of something. The truth is, most of it is noise. The part that matters is on the nutrition label. For a run of dietitian-approved lunchbox snacks you can buy and pack as-is, we asked two registered dietitians who shop that aisle for a living what they actually look for.
Robin Barrie Kaiden, MS, RD, CDN, CSSD and Lauren Manaker, MS, RDN, LD, both do the same thing with a new product before it goes in the cart: They turn it over and read. Here’s what they’re looking for, and the snacks they reach for without overthinking it.
Start with the ingredient list
Kaiden scans the label’s ingredients first. “That matters to me more than anything else,” she says. She wants simple, real-food ingredients and the least processed option available. There’s a practical reason to start there, notes Manaker. Ingredients appear in order by weight, so the first few make up most of the product.
The claims on the front get much less of their attention. “Made with real fruit” doesn’t tell you how much fruit is actually in there, says Kaiden, and “no artificial flavors” doesn’t automatically make something a nourishing snack. Even the regulated claims are narrower than they sound, explains Manaker. “Good source of fiber” means the product provides 10 to 19% of the daily value per serving. “Gluten free” matters for kids with celiac disease or a gluten sensitivity and does nothing nutritionally for anyone else.
How much added sugar is too much
The label lists added sugars and total sugars separately. Total sugars include the naturally occurring sugars in ingredients like fruit and milk, says Manaker. Added sugars are the ones put in during processing, and those are the numbers to take into consideration. The targets for added sugar are lower than most parents expect. The Dietary Guidelines for Americans recommend no added sugars for children under 10, and the American Academy of Pediatrics advises less than 25 grams, about 6 teaspoons, per day for kids 2 and older.
Kaiden also looks at where the sugar comes from. She passes on high-fructose corn syrup and would rather see a small amount of honey, maple syrup or coconut sugar. “Those are still added sugars, so the amount matters, but the source and processing matter to me, too,” she says. If cane sugar is on the list, she prefers it farther down.
Protein and fiber are what keep kids full
Protein and fiber make a big difference in how satisfying a snack is. Kaiden balances a carbohydrate-rich food with protein and some healthy fat, like fruit with nuts, cheese or plain yogurt. “That combination helps slow digestion and supports steadier energy through the afternoon,” she says. For a substantial afternoon snack, she suggests around 5 to 10 grams of protein and at least 3 grams of fiber, depending on a child’s age, appetite and activity level. Those numbers can come from the snack as a whole. No single bar has to do everything.
Most U.S. children don’t get the recommended amount of fiber, says Manaker, so small additions help. Fruit, veggies, beans, whole-grain bread or crackers, and nuts or seeds where school rules allow are all easy lunchbox sources.
The ingredients to skip
Hydrogenated and partially hydrogenated oils are an automatic no for Kaiden. Partially hydrogenated oils contain industrial trans fats, which are particularly harmful to heart health. High-fructose corn syrup, a highly processed sweetener that adds sugar without meaningful nutrition, is another pass.
Seed oils get a lot of negative press, but Kaiden’s position helps clear up confusion: When there’s a comparable option, she opts for extra virgin olive oil or avocado oil instead of seed oils because of the difference in processing. Many seed oils are extensively refined, and some are extracted using solvents such as hexane. “That processing is why I personally prefer other options,” she says, “not because all seed oils are harmful or because using hexane means unsafe amounts remain in the food.”
She’s also not rigid about it. Some Simple Mills crackers contain sunflower oil, and she still buys them for the almond-flour base. “I look at the whole product rather than letting one ingredient make the decision for me,” she says.
Unfamiliar names aren’t automatically a problem, either. Ascorbic acid is vitamin C. Tocopherols are forms of vitamin E that can help preserve freshness. “I care more about what an ingredient actually is than whether its name is easy to pronounce,” says Kaiden.
Read the ingredients even on brands you buy regularly, Kaiden cautions, because formulations change, and one good product doesn’t mean everything from that brand makes the cut.
What the dietitians put in their carts
To make shopping easier for you, we asked the nutritionists exactly what they’re tossing in their carts. Take notes!
Robin Barrie Kaiden’s picks
- Chips: Siete, Boulder Canyon and José Andrés Extra Virgin Olive Oil Potato Chips, which are close to just potatoes, olive oil and salt
- Crackers: Top Seedz, Simple Mills, Firehook and Mary’s Gone Crackers, better with a little cheese or hummus alongside
- Bars: LÄRABAR, RXBAR, Jones, YES Bar and Little Seed
- Popcorn: LesserEvil
- Fruit: fresh when she can, plus organic dried fruit with no added sugar and freeze-dried fruit like Crispy Green; Solely and BEAR for rolls and snacks
- Yogurt: Siggi’s for the higher-protein, simpler options, or plain yogurt with fruit and a drizzle of honey
Lauren Manaker’s picks
- Shelf-stable protein: Horizon Organic milk boxes, which need no fridge and bring 8 grams of protein, plus Safe Catch Elite Wild Tuna pouches for older kids who like fish
- Applesauce: Brainiac Fruit & Veggie Applesauce, with no added sugar
- Granola: NuTrail Dark Chocolate Nut Granola, good straight from the bag or spooned over yogurt (it has tree nuts, so mind the classroom)
- Crisps: The Good Crisp Company Classic Original canisters, short on ingredients and sturdy enough to survive a backpack
Kaiden’s favorite snack doesn’t sound like a dietitian’s pick at all. “Potato chips!” she says, naming José Andrés Extra Virgin Olive Oil Potato Chips, made with potatoes, extra virgin olive oil and salt. “I want my kids to enjoy their food, and a simple-ingredient chip can absolutely fit into a balanced lunchbox. Add a sandwich and some fruit or vegetables, and you have a lunch that’s nourishing and enjoyable.” Potato chips? Say less.
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