Walmart’s snack aisles are packed with tempting treats—and there’s nothing wrong with indulging every now and then. In moderation, even the less nutritious options can have a place in your routine. But when it comes to daily snacking, choosing smarter options can make a big difference in how you feel. While some popular picks are loaded with sugar, unhealthy fats, and empty calories, others offer wholesome ingredients that actually nourish your body. To help you snack smarter, we’ve rounded up 10 common snacks to enjoy sparingly—and 10 guilt-free alternatives you can reach for more often. Let’s snack wisely!
1. SKIP: Great Value Creamy Speculoos Cookie Butter
Cookie butter might sound like a dream come true, but this jar packs more sugar and fat than your body knows what to do with. Just two tablespoons contain 210 calories, 14 grams of fat, and 12 grams of sugar—all without any fiber, protein, or meaningful nutrients.
It’s essentially spreadable dessert disguised as a pantry staple. Made primarily from crushed cookies, oil, and sweeteners, this treat offers zero health benefits. Slathering it on toast or using it as a dip may satisfy your sweet tooth, but it’s a fast track to empty calories and blood sugar spikes.
2. SKIP: Great Value Pink Snowballs Snack Cakes
These nostalgic pink treats might be fun to look at, but they’re a nutritional disaster in disguise. Coated in an artificially colored marshmallow layer and filled with sugary cream, each cake is packed with saturated fat, high-fructose corn syrup, and preservatives. The calorie count quickly climbs when you reach for more than one—an easy mistake since they’re bite-sized and addictively sweet. There’s little in the way of fiber, protein, or real food ingredients, making them more of a chemical cocktail than a satisfying snack. Skip the snowballs unless you’re planning a once-a-year indulgence and not a regular habit.
3. SKIP: Cheez-It White Cheddar Gripz
Don’t let the tiny size fool you—these bite-sized crackers bring a hefty punch of sodium and refined carbs. While marketed as a convenient, kid-friendly snack, Cheez-It Gripz are little more than processed flour and cheese flavoring, offering almost no nutritional benefit.
A small pouch contains over 150 calories with barely any fiber or protein to keep you full. They’re also easy to overeat because of the “grab and go” packaging, making mindless munching all too common. These cheesy bits may be tasty, but they’re more about crunch and salt than nourishment or lasting energy.
4. SKIP: Pop-Tarts Frosted Strawberry
Few breakfast snacks are as iconic as a Pop-Tart, but their ingredients list reads more like a chemistry experiment than food. Each frosted strawberry pastry delivers a whopping dose of refined sugar, corn syrup, and artificial flavoring—all wrapped in a low-fiber crust. Despite the fruity name, real strawberries are nearly nonexistent. A single serving has over 30 grams of carbohydrates, mostly from sugar, and lacks any redeeming nutrients like protein or healthy fats. Starting your day with one of these may lead to a mid-morning energy crash—and reaching for even more empty carbs just to recover.
5. SKIP: Oreo Cookies
Oreo lovers, brace yourselves—this beloved sandwich cookie is a sugar bomb with a processed fat chaser. Two cookies may seem innocent, but the serving size is deceiving when it’s so easy to polish off a row. The iconic cream filling contains hydrogenated oils and high fructose corn syrup, while the chocolate wafers bring in more added sugars and refined flour. There’s virtually no fiber, protein, or real cocoa to speak of. Eating Oreos occasionally won’t ruin your diet, but relying on them as a snack option will definitely send your blood sugar—and hunger—on a rollercoaster ride.
6. SKIP: Hot Pockets Pepperoni Pizza
At first glance, Hot Pockets seem like a convenient, comforting snack—until you flip the box and check the label. Just one pepperoni pizza pocket contains over 700 milligrams of sodium and a hefty helping of saturated fat, thanks to processed cheese and cured meats.
The crust is made with enriched white flour, offering little fiber and even less staying power. They may be quick to microwave, but they’re not doing your body any long-term favors. Regularly relying on them for snacking or meals could leave you feeling sluggish and bloated, not satisfied or energized.
7. SKIP: Doritos Nacho Cheese Chips
These cheesy triangles are hard to resist—but nutritionally, they offer more hype than help. Made with vegetable oils, artificial flavors, and MSG, Doritos are high in sodium and low in anything resembling real food. The addictive crunch and bright orange dust are engineered for repeat snacking, often leading to empty-bag syndrome before you know it. With little to no fiber and zero protein, they won’t keep you full for long, and they won’t contribute anything positive to your diet. As a party treat, sure—but as an everyday snack? Better leave them on the shelf.
8. SKIP: Little Debbie Swiss Roll Cakes
Swiss Roll Cakes might remind you of childhood lunchboxes, but they’re a far cry from a healthy treat. These ultra-processed sweets contain a long list of additives including partially hydrogenated oils, artificial colors, and high-fructose corn syrup.
The cake is soft and sugary, the filling ultra-sweet, and the chocolate coating adds an extra hit of fat. Each roll is tiny but calorie-dense, with negligible fiber or protein. While the price is appealing and the flavor nostalgic, the health trade-off isn’t worth it—especially when there are far better snacks that won’t leave you crashing after the sugar wears off.
9. SKIP: Reese’s Peanut Butter Cups
Few treats strike the balance of sweet and salty quite like a Reese’s cup, but their nutritional value is sorely lacking. While peanut butter has some health potential, these candies rely heavily on sugar, palm oil, and artificial additives. A two-pack serving clocks in at over 200 calories, with more than half of that from fat and added sugar. There’s not enough fiber or protein to keep you full, so they’re more likely to trigger further cravings than satisfy hunger. As a rare indulgence, fine—but for regular snacking, this classic combo is more harm than help.
10. SKIP: Mountain Dew Soda
This neon-green beverage may be an energy booster in disguise, but it’s one of the worst offenders when it comes to sugar content. A single 20-ounce bottle contains around 77 grams of added sugar—nearly double the recommended daily intake. That’s before you consider the artificial colors, flavorings, and caffeine crash that often follows. With zero nutrients and nothing but empty calories, Mountain Dew is more of a dessert than a drink. Regular consumption is linked to weight gain, insulin resistance, and dental problems. Quenching your thirst should never come at such a high nutritional cost.
11. PICK: Bare Baked Crunchy Apple Chips
Crunchy and naturally sweet, these apple chips prove that simplicity is sometimes the most satisfying. Made with just one ingredient—real apples—these snacks are baked, not fried, and contain no added sugar, oils, or preservatives.
Each bite delivers fiber, a light crisp texture, and that familiar apple flavor without the heaviness of traditional chips. They’re a smart choice for anyone looking to satisfy their sweet tooth without derailing their health goals. Great for on-the-go munching or lunchbox packing, they offer a clean, wholesome crunch that actually supports your wellness instead of sabotaging it.
12. PICK: Wonderful Pistachios (No Salt)
Protein-packed and naturally satisfying, pistachios are a snack that fuels your body while pleasing your taste buds. The unsalted version from Wonderful keeps sodium in check while still offering a rich, nutty flavor and satisfying crunch.
Each handful delivers a hearty dose of plant-based protein, heart-healthy fats, and fiber—helping to stabilize blood sugar and keep you full between meals. Plus, shelling them as you go slows down snacking, making portion control a breeze. Whether tossed into salads or enjoyed solo, these vibrant green gems are a guilt-free go-to for mindful munchers.
13. PICK: Harvest Snaps Green Pea Snack Crisps
Looking for a crunchy fix without the grease? Harvest Snaps deliver just that, thanks to their base of wholesome green peas. Lightly seasoned and oven-baked, these crisps provide a satisfying bite with fewer calories and much less sodium than traditional chips. Each serving sneaks in plant-based protein and fiber, making them a more balanced choice that still satisfies your snack craving. Plus, they’re gluten-free and available in several savory flavors like Wasabi Ranch and Tomato Basil. Whether paired with hummus or eaten straight from the bag, these are crisps you can actually feel good about.
14. PICK: Whisps Cheese Crisps
Cheese lovers rejoice—Whisps offer a bold, crunchy snack made entirely from 100% real cheese. Baked to perfection, each crisp delivers a punch of protein and calcium while staying low in carbs and sugar. Unlike most processed cheese snacks, Whisps are free from unnecessary fillers and preservatives, focusing instead on pure cheesy goodness. They’re ideal for keto and low-carb lifestyles or anyone seeking a savory, high-protein option to keep hunger at bay. Toss them on a salad or enjoy solo—either way, they offer a smarter way to indulge your love of cheese without any guilt.
15. PICK: Bob’s Red Mill Old Country Style Muesli
If you’re craving something hearty and nutritious, this muesli blend is a top-tier option. A mix of whole grains, dried fruits, nuts, and seeds, it offers a well-rounded profile of fiber, plant-based protein, and natural sweetness.
Unlike sugary cereals, Bob’s Red Mill keeps things simple—no added sugars, just ingredients you can pronounce. Enjoy it cold with milk, warm like oatmeal, or soaked overnight for a satisfying breakfast or snack. It’s filling, energizing, and supportive of digestion thanks to its high fiber content. This is whole-food snacking done right—rich in texture, flavor, and health benefits.
16. PICK: Chomps Original Turkey Jerky Sticks
Jerky doesn’t have to be loaded with preservatives or mystery ingredients—Chomps proves it can be clean, high-quality, and delicious. Made from 100% free-range turkey, these protein sticks are free from added sugars, nitrates, and artificial junk. Each one packs around 10 grams of protein, making it a portable, satisfying option for post-workout fuel or on-the-go cravings. Unlike traditional jerky, Chomps are tender and thoughtfully seasoned, giving you bold flavor without overwhelming your body with sodium. Keep a few in your bag or desk drawer—they’re the perfect snack for anyone who wants clean energy, fast.
17. PICK: GoGo squeeZ Fruit & veggieZ Pouches
Ideal for both kids and adults, these convenient pouches make snacking on fruits and vegetables incredibly easy. Each blend contains real pureed produce—like apples, carrots, and strawberries—without added sugars, artificial colors, or preservatives.
They’re portable, shelf-stable, and perfectly portioned, making them a mess-free way to sneak in nutrients during busy days. Packed with fiber and naturally occurring vitamins, they support digestive health and energy levels while keeping things light and tasty. Whether you’re in the car, on a hike, or just need something quick before a meeting, this is one squeeze-worthy snack you can rely on.
18. PICK: KIND Minis Dark Chocolate Nuts & Sea Salt Bars
Sweet, salty, and satisfying, these mini bars hit all the right notes without going overboard. Each bar is packed with almonds, peanuts, and a touch of dark chocolate, offering just enough indulgence to feel like a treat.
With only around 90 calories per bar and 5 grams of sugar or less, they’re a better-for-you option that still delivers on taste. Plus, they contain fiber, protein, and healthy fats, which work together to keep you feeling full. Whether as a mid-day boost or a post-dinner nibble, these little bars offer a smarter take on dessert-style snacking.
19. PICK: Nature Valley Protein Granola Bars
When you need a bar that does more than just hold you over, Nature Valley’s protein line has your back. These granola bars offer a robust blend of oats, nuts, and seeds with at least 10 grams of protein per serving. They also bring in around 6 grams of fiber, making them great for curbing hunger and maintaining steady energy. Sweetened with a lighter touch than their classic bars, they avoid the sugar overload while still delivering familiar crunch and flavor. Whether you’re powering through a long workday or heading out on a hike, these bars get the job done.
20. PICK: Rhythm Beet Chips
Vibrant, earthy, and surprisingly addictive, these beet chips are a crunchy snack with a nutritious edge. Made from real beets and nothing else, they’re air-dried to preserve flavor and nutrients without the need for frying or oil.
Each serving provides fiber, potassium, and antioxidants while staying low in sodium and free from added sugars. The bold color and natural sweetness of beets shine through, giving you a unique flavor that’s a welcome break from the usual salty snacks. If you’re looking to expand your snack horizons without compromising on health, these are worth every bite.
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