Snacking can be a great way to curb hunger between meals, but not all snacks are created equal. While some provide essential nutrients, others are loaded with excess sugar, sodium, and unhealthy fats that can derail your health goals. If you’re looking for smarter snack choices, it’s important to recognize the ones that might be doing more harm than good. Here’s a look at 49 of the unhealthiest snacks you might want to avoid.
1. Synders Cheddar Pretzel Pieces
Snyder’s Cheddar Pretzel Pieces may have a bold cheesy flavor and satisfying crunch, but they fall short in the nutrition department. “They are very low in protein and fiber, which are essential for satiety,” explains Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim. Without those key nutrients, these pretzels won’t keep you full, making it easy to overeat. Adding to the problem, they’re also high in fat, with 3.5 grams of saturated fat per serving, making them a less-than-ideal choice for a balanced snack.
2. Bugles Original
Bugles might bring back childhood memories, but nutritionally, they don’t have much to offer. These cone-shaped snacks contain 8 grams of fat per serving, yet only 1 gram of protein, meaning they won’t do much to keep hunger at bay. Their high sodium content is another drawback, as excess salt has been linked to increased blood pressure and heart disease. On top of that, Bugles contain BHT, a synthetic preservative used to prolong shelf life, which has been flagged for potential health risks when consumed in large amounts.
3. Oreos
Oreos may be one of the most popular cookies around, but they’re also packed with ingredients that make them a nutritional nightmare, not just an unhealthy snack. Each serving is loaded with refined sugar, which can cause blood sugar spikes and crashes, leading to more cravings. “Oreos contain partially hydrogenated oils, a known source of trans fats, which have been linked to heart disease,” explains Trista Best, MPH, RD, LD. Even though trans fats have been largely banned in the U.S., some processed foods still contain small amounts. If that wasn’t enough, they also include high-fructose corn syrup, which has been associated with obesity and liver damage when consumed in excess.
4. Doritos Nacho Cheese
Doritos Nacho Cheese chips may be a go-to snack for many, but they offer little in terms of nutritional value and should be enjoyed in moderation. These chips are packed with sodium, unhealthy fats, and empty calories, making them more of a guilty pleasure than a smart snacking choice. “Doritos are typically high in calories, fat, and sodium, and the Nacho Cheese flavor specifically contains artificial flavors and preservatives,” explains Mary Sabat, MS, RDN, LD. The combination of artificial ingredients and excessive salt can contribute to water retention, bloating, and an increased risk of high blood pressure when consumed frequently.
5. Takis Fuego
Takis have gained a cult following for their bold, fiery flavor and satisfying crunch, but nutritionally, they leave a lot to be desired. Each serving contains 8 grams of fat and a whopping 420 milligrams of sodium, making them one of the saltiest snacks on the market. With barely any fiber or protein, they do little to keep you full and can lead to overeating. Plus, their artificial coloring and flavoring have raised concerns over long-term health effects when consumed frequently.
6. Kellogg’s Rice Krispies Treats Cookies ‘N’ Créme Dunk’d Bars
If you’re craving something sweet, Rice Krispies Treats Cookies ‘N’ Créme Dunk’d Bars might seem like a fun choice—but nutritionally, they’re anything but. Each bar is loaded with 410 calories and a staggering 41 grams of sugar, which is 80% of the recommended daily limit. On top of that, they contain 16 grams of fat, with 10 grams being the unhealthy saturated kind. Essentially, these bars are more of a sugar bomb than a satisfying snack, offering little in terms of protein or fiber to keep you full.
7. Mac’s Salt & Vinegar Pork Skins
Pork skins might seem like a crunchy, protein-packed alternative to chips, but Mac’s Salt & Vinegar flavor comes with a major downside—salt overload. With 400 milligrams of sodium in just half an ounce, it’s surprisingly easy to eat a big chunk of your daily limit of 2,300 milligrams without realizing it. Too much sodium can lead to bloating, dehydration, and long-term issues like high blood pressure. While they might satisfy a craving for something salty, they’re definitely not the best snack choice if you’re trying to eat more mindfully.
8. Pringles Sour Cream & Onion
Pringles Sour Cream & Onion may be one of the most popular flavors, but when it comes to nutrition, they fall flat. These chips are packed with unhealthy fats and sodium, which can contribute to bloating, dehydration, and an increased risk of high blood pressure over time. Because they contain little fiber or protein, they won’t do much to keep you full, making it easy to eat way more than just one serving. Their addictive crunch and light texture might keep you reaching for more, but at the end of the day, they offer little beyond empty calories.
9. Cheetos Puffs
Another snack that might seem irresistible but isn’t doing you any favors is classic Cheetos Puffs. While they’re packed with cheesy flavor and an airy crunch, they offer little nutritional value, being extremely low in fiber and protein. “Cheetos are considered one of the most unhealthy snacks primarily due to their unhealthy fats, sodium, and artificial additives,” says Trista Best. She warns that regularly consuming high-sodium snacks like Cheetos can quickly add up, contributing to elevated blood pressure and an increased risk of heart problems. So while they may be fun to eat, these puffs are more of a guilty pleasure than a smart snacking choice.
10. Ruffles Queso Cheese Flavored Potato Chips
If you’re craving something crunchy and cheesy, Ruffles Queso Cheese Flavored Potato Chips might seem like a tasty option—but nutritionally, they miss the mark. With 10 grams of fat per serving and high sodium levels, they can quickly add up if you’re not paying attention. Because they lack fiber or protein, they’re unlikely to keep you full for long, which can lead to overeating. While this unhealthy snack might be fine as an occasional treat, reaching for a healthier alternative like air-popped popcorn or whole-grain chips could be a smarter choice for your cravings.
11. Flamin’ Hot Funyuns
“Flamin’ Hot” chips consistently rank among the unhealthiest snack options, and Funyuns Flamin’ Hot Onion Rings follow suit. These chips are packed with artificial dyes like Red 40 Lake and Yellow 6 Lake, which have raised health concerns over time. In just 13 chips, you’re consuming nearly 300 milligrams of sodium, contributing to excessive salt intake that can lead to bloating and high blood pressure.
12. Chips Ahoy! Original Chocolate Chip Cookies
Chips Ahoy! Chocolate Chip Cookies might taste great, but they’re honestly one of the worst snacks you could pick. They’re packed with sugar and refined carbs, which spike your blood sugar and leave you craving more. Plus, they contain unhealthy fats and artificial ingredients, including trans fats, which have been linked to heart disease—definitely not the best choice if you’re trying to snack smarter.
13. Kellogg’s Frosted Strawberry Poptarts
Pop-Tarts seem like a quick and convenient breakfast, but they are packed with ultra-processed ingredients that offer little nutritional value. They contain refined flour and soybean oil, along with three different types of sugar—refined white sugar, corn syrup, and high-fructose corn syrup. This combination creates a rapid blood sugar spike followed by an inevitable crash, leaving you feeling sluggish and hungry soon after. Not only is this an unhealthy breakfast, it’s an unhealthy snack too!
14. LAY’S Flamin’ Hot Flavored Potato Chips
LAY’S Flamin’ Hot Flavored Potato Chips are packed with fat, with 10 grams per small bag, making up 12% of your daily limit. They’re also loaded with sodium, which can lead to bloating and high blood pressure if eaten too often. The artificial flavors and dyes used for their spicy kick raise health concerns as well. While they deliver bold flavor, they offer little to no nutritional value, making them an unhealthy snack choice.
Read More: California Has a Proposal to Prohibit Flamin’ Hot Cheetos and Other Snacks
15. Fritos Chili Cheese Corn Chips
It’s no surprise that Fritos Chili Cheese Corn Chips made the list of unhealthy snacks. With just 2 grams of protein and 1 gram of fiber, they do little to keep you full or provide any real nutrition. What’s worse, maltodextrin is one of the main ingredients, a highly processed additive commonly found in junk food. Studies suggest that maltodextrin can negatively impact gut health by disrupting the balance of good bacteria, making these chips an even worse choice for a snack.
16. Crunchy Cheetos
Cheetos Crunchy Cheese-Flavored Snacks may have a satisfying crunch, but they’re far from a smart snack choice. Like their puffed counterpart, they’re packed with sodium while offering almost no fiber or protein to keep you full. They’re also high in calories and artificial additives, including Yellow Dye 6, which has been linked to potential health risks. With little nutritional value and a long list of processed ingredients, these cheesy snacks are more of a guilty pleasure than a smart snack option.
17. Cheez-It Puff’d Double Cheese Snacks
Cheez-It Puff’d Double Cheese Snacks might feel light and airy, but they’re still loaded with 270 milligrams of sodium and 9 grams of fat per serving. Despite their fluffy texture, they provide almost no protein or fiber, meaning they won’t keep you full for long. Instead of being a satisfying snack, they’re more of an empty-calorie indulgence. With little nutritional value, these cheesy bites are all about taste rather than fueling your body.
18. Chewy Dipps Chocolate Chip Granola Bar
Granola bars can be deceiving—they look healthy, but many are just candy bars in disguise. Chewy Dipps Bars prove the point with their chocolate coating, 12 grams of sugar, and barely any fiber or protein. With just one gram of each, they do nothing to keep you full or fueled. If you’re looking for a real energy boost, you’re better off skipping these sugary snacks and reaching for something with more nutrients.
19. Auntie Anne’s Classic All Beef Frozen Pretzel Dogs
Auntie Anne’s Classic All Beef Frozen Pretzel Dogs pack a salty punch with 690 milligrams of sodium per serving—nearly a third of your daily limit. While 11 grams of protein might seem like a plus, the high fat content and lack of fiber cancel out any real benefits. This snack is more of a sodium bomb than a satisfying, balanced option. If you’re looking for something filling without the extra salt and fat, you’re better off choosing a leaner, more nutritious alternative.
20. Combos Buffalo Blue Cheese Pretzel Baked Snacks
COMBOS Buffalo Blue Cheese Pretzel Baked Snacks bring bold flavor, but they come at a cost. Packed with refined carbs, unhealthy fats, and 16% of your daily sodium intake in one serving, they offer little in the way of real nutrition. They might satisfy a craving, but they won’t do much to keep you full or fueled. If you’re after a snack with substance, this isn’t it.
21. Nutella
Nutella may be delicious, but it’s more sugar than hazelnut. With 21 grams of sugar in just one tablespoon and barely any protein or fiber, this chocolatey spread offers little nutritional value. Made primarily of sugar and processed palm oil, it’s more of a dessert than a smart snack. The real danger? It’s so addictive that sticking to a single serving is nearly impossible—before you know it, the jar is half empty.
22. Gushers
Gushers may be a childhood favorite, but they’re nothing more than sugary, artificial bites with zero nutrition. Each serving packs 10 grams of added sugar with absolutely no fiber or protein, meaning they do nothing to keep you full. To make matters worse, they’re loaded with artificial dyes like Red 40, Blue 1, and Yellow 5 & 6—some of which have been linked to neurobehavioral issues in children and long-term health concerns like ulcerative colitis. In short, they may taste fun, but they’re far from a smart snack choice.
23. Hostess Twinkies
It’s no shock that Twinkies made the list—they’re basically sugar bombs in a wrapper. Each processed cake is packed with 32 grams of added sugar and zero fiber, meaning your body absorbs all that sugar fast. The result? A quick blood sugar spike followed by an inevitable crash, leaving you hungry and craving even more. With no real nutritional value, Twinkies are more of a dessert disguised as a snack.
24. Hostess HoHos
Hostess HoHos may bring back childhood memories, but they’re a nutritional nightmare. Each serving is loaded with 40 grams of sugar and barely any fiber or protein to balance it out. On top of that, just one snack maxes out your daily limit of saturated fat. With all that sugar and fat and no real nutrients, HoHos are more of a blood sugar rollercoaster than a satisfying treat.
Read More: The Top 22 Foods To Avoid for Better Cholesterol Health, According to Experts
25. Hostess Apple Pie
By now, it’s clear that ultra-processed sweets like Little Debbie and Hostess treats rarely make the cut as healthy snacks. Hostess Apple Pie is no exception—packed with added sugar and lacking protein or fiber, it does nothing to keep you full. Instead of satisfying hunger, it leads to a sugar rush followed by an inevitable crash. If you’re looking for a snack that actually fuels your body, this isn’t it.
26. Hostess Apple Pie
Fruit snacks may sound like a better choice than candy, but that’s not always true. Mott’s Fruit Flavored Snacks, for example, are packed with sugar, with corn syrup and regular sugar topping the ingredient list—before any actual fruit. While they may contain some fruit juice concentrate, they lack the fiber and nutrients that real fruit provides. Instead of these sugary bites, reach for fresh fruit for natural sweetness and better nutrition.
27. Entenmenn’s Pop’ems Plain Glazed Donut Holes
If you have a sweet tooth, donut holes might seem like the perfect treat—but they’re far from a smart choice. Entenmann’s Plain Glazed Donut Holes pack 18 grams of sugar per serving with absolutely no fiber, meaning they’ll send your blood sugar on a rollercoaster ride. Without any protein or fiber to keep you full, you’ll be hungry again in no time. Instead of satisfying cravings, these sugar-packed bites just leave you wanting more.
28. Lay’s Classic Potato Chips
Nothing beats the crunch of a fresh bag of Lay’s Classic Potato Chips when you’re craving something salty. But nutritionally, they fall short—just 15 chips pack 10 grams of fat with zero fiber and barely any protein. With nothing to keep you full, it’s easy to overeat and still feel unsatisfied. If you’re looking for a more filling snack, whole-grain crackers or air-popped popcorn are better options.
29. Orville Redenbacher’s Pour Over Movie Theater Butter Popcorn
Popcorn is a go-to movie night snack, but not all options are created equal. Orville Redenbacher’s Pour Over Movie Theater Butter takes things in the wrong direction, loading up each serving with 330 milligrams of sodium and 4.5 grams of saturated fat. While popcorn itself can be a healthy snack, this version turns it into a salty, buttery indulgence with little room for guilt-free munching. This doesn’t have to be one of the unhealthy snacks though- if you like popcorn there are alternatives! If you want a better alternative, popping your own kernels with a sprinkle of seasoning is a much smarter pick.
30. Starburst Gummies
Starburst Gummies might seem like a fun, poppable treat, but they’re basically pure sugar with no real nutrition. A small serving of just seven pieces packs 18 grams of sugar and only one gram of protein, leaving you unsatisfied and craving more. Instead of curbing hunger, these gummies spike your blood sugar and set you up for another snack attack. If you want something sweet that actually fills you up, fresh fruit or a protein-packed snack is a much better choice.
31. Snack Pack Chocolate Vanilla Pudding
Snack Pack Pudding is loaded with sugar, causing blood sugar spikes and increased cravings. It lacks protein and fiber, so it won’t keep you full or provide real nutrition. The pudding also contains processed oils, like palm oil, which is high in unhealthy fats. With artificial flavors, preservatives, and additives, it’s more of a sugary treat than a smart snack choice. Instead of reaching for a sugary, processed pudding cup, a healthier alternative would be Greek yogurt with a drizzle of honey or blended avocado chocolate pudding for a nutrient-dense, creamy treat.
32. Twix Candy Bar
Twix Bars may be a go-to grab-and-go snack, but don’t let the chocolate and caramel fool you—they’re far from nutritious. Loaded with sugar and unhealthy fats, they give you a quick energy spike followed by a crash that leaves you craving more. With almost no fiber or protein to keep you full, this candy bar is more of a sugar rush than a real snack. If you’re looking for something satisfying, Twix won’t do the trick.
33. Smucker’s Goober Grape
PB&J is a classic, but if you’re looking for a healthier twist, Smucker’s Goober Grape isn’t the way to go. This striped spread might seem harmless, but with 21 grams of added sugar per serving, it’s basically dessert. That’s nearly an entire day’s worth of sugar crammed into one spoonful- talk about unhealthy snacks! If you want the real deal, stick to natural peanut butter and fresh fruit for a smarter, tastier choice.
34. Clif Bar Chocolate Brownie
Clif Bars may look like the perfect protein-packed snack, but don’t be fooled—they’re more like an energy bar disguised as health food. Lots of unhealthy snacks are loaded with calories, and this one is no exception. Packed with sugar, they’re really only useful if you’re gearing up for an intense workout, not a midday snack. If you’re just looking for something to keep you full between meals, the high sugar and sodium content make them a less-than-ideal choice. For a better option, go for a snack with more protein and less sugar to keep you energized without the crash. These aren’t
35. Hot Pockets
These snacks might seem like a quick and easy midday bite, but they come with a hefty dose of unhealthy ingredients. Each serving is packed with saturated fat and a staggering 660 milligrams of sodium—nearly 30% of your daily limit in just one sitting. Consuming that much sodium regularly can contribute to water retention, high blood pressure, and an increased risk of heart disease. Instead of providing real nourishment, this snack overloads your system with excess salt and fat, leaving little room for anything beneficial.
36. Little Debbie Double Decker Oatmeal Creme Pies
Little Debbie Oatmeal Creme Pies are already known for being a sugar-packed treat, but the “Double Decker” version takes things to another level. Each serving comes loaded with 40 grams of added sugar and just 2 grams of fiber, meaning it spikes your blood sugar fast and leaves you feeling hungry soon after. On top of that, this snack packs 9 grams of saturated fat—dangerously close to the American Heart Association’s daily recommended limit of 13 grams. Considering you’ll eat other foods throughout the day, indulging in one of these pies can quickly push you over the edge. While they may taste nostalgic, they offer little more than a sugar rush and empty calories.
37. Ritz Bits Cheese Sandwich Crackers
Ritz Bits Cheese Sandwich Crackers may seem like a convenient snack, but their nutritional profile raises health concerns. Each serving of 13 sandwiches contains 150 calories, 9 grams of total fat (12% of the daily value), 3 grams of saturated fat (15% DV), 125 milligrams of sodium (5% DV), 17 grams of carbohydrates, 4 grams of total sugars, and only 2 grams of protein. The high levels of saturated fat and sodium, combined with low protein content, make them a less nutritious choice. Additionally, the cheese filling includes artificial additives and preservatives, which offer no health benefits. Regular consumption of such processed snacks can contribute to unhealthy dietary habits.
38. Little Debbie Zebra Cakes
Little Debbie’s Zebra Cakes may look like a fun and tasty treat, but they’re loaded with 34 grams of added sugar, offering nothing in terms of real nutrition. This sugar overload not only exceeds the recommended daily intake but also causes a quick energy spike followed by a crash, leaving you feeling sluggish. With zero fiber and barely any protein, these cakes do nothing to keep you full or satisfied.
39. Keebler E.L. Fudge Elfwich
The Keebler elves may know how to make tasty treats, but when it comes to nutrition, they totally miss the mark. E.L. Fudge Elfwiches might seem innocent at first glance, but with a tiny serving size of just two cookies, they’re anything but satisfying. Let’s be real—who stops at just two? Before you know it, you’ve downed multiple servings, stacking up way too much sugar, saturated fat, and sodium. These cookies may be magical in flavor, but when it comes to fueling your body, they’re far from a smart snack choice.
40. Little Debbie Swiss Rolls
Little Debbie Swiss Rolls may hit the spot when a sugar craving strikes, but they pack a serious sugar overload. With 28 grams of added sugar per package, you’re getting more than an entire day’s worth in just one snack. Plus, with zero fiber and almost no protein, these rolls do nothing to keep you full, leaving you reaching for more food soon after. They may be a childhood favorite, but when it comes to smart snacking, they’re more of a sugar trap than a satisfying treat.
41. Nutrigrain Strawberry
Nutrigrain Bars might seem like a wholesome snack, but don’t let the marketing fool you—they’re more sugar than substance. With 12 grams of sugar, just one gram of fiber, and barely any protein, these bars won’t keep you full for long. Plus, the ingredient list reads more like a science experiment, packed with preservatives, corn syrup, and artificial additives. This is one of the most unhealthy snacks simply because of how healthy it appears to be- leaving people to assume they can indulge more. When in fact, this is just a sugar rush in disguise.
42. Grandma’s Chocolate Brownie Cookies
One of the legendary unhealthy snacks, Grandma’s Chocolate Brownie Cookies bring back childhood memories, but they also bring a sugar overload. Packed with calories and added sugar, these treats are more dessert than snack. The real catch? A single serving is just one cookie, but every package includes two—making it way too easy to double up on sugar and calories without even thinking. When it comes to smart snacking, these cookies are anything but grandma-approved.
43. Cheetos Flamin’ Hot Tangy Chili Fusion
At first glance, Cheetos Flamin’ Hot Tangy Chili Fusion might not seem like the worst snack choice—but take a closer look at the ingredients, and it’s a different story. These fiery bites are loaded with artificial dyes like Red 40 Lake and Yellow 5 Lake, which have been linked to potential health risks. And even if you ignore the questionable additives, you’re still left with a snack that’s all crunch and no nutrition, offering almost zero fiber or protein to keep you full. So while they bring the heat, they definitely don’t bring anything good for your body.
Read More: 10 Foods That Contain Red Dye (and Why to Avoid Them)
44. Little Debbie Nutty Buddy Snack Bar
When it comes to Little Debbie snacks, Nutty Buddy bars are among the worst offenders. Each bar is loaded with 9 grams of saturated fat and a staggering 22 grams of sugar, making them more of a sugar bomb than a snack. Despite being marketed as a “snack bar,” there’s nothing nourishing about them—they’re basically a dessert disguised as an afternoon pick-me-up. If you’re looking for something that will actually keep you energized, you’re better off skipping this chocolatey, peanut butter-filled trap.
45. Lay’s Sour Cream & Onion Chips
Lay’s Sour Cream & Onion Chips might hit the spot for a savory midday snack, but they do nothing to keep you satisfied. With just 1 gram of fiber and 2 grams of protein, they disappear fast—leaving your hunger right where it started. Instead of fueling you up, they keep you reaching for more, making it way too easy to finish the whole bag. If you’re looking for a snack that actually fills you up, these chips just don’t make the cut.
46. Hostess Old Fashioned Donettes
Hostess Old Fashioned Donettes may be bite-sized, but they pack a big dose of sugar with little to no nutrition. With just 1 gram of fiber and 2 grams of protein, these mini donuts do nothing to keep you full—leading to an endless snack cycle. To make matters worse, just three of these tiny treats contain a whopping 72% of your daily added sugar limit. They may taste sweet, but when it comes to smart snacking, these donuts are anything but a good choice.
47. Turtle Chex Mix
Turtle Chex Mix may seem like the perfect balance of sweet and savory, but it’s far from a nutritious choice- it’s an unhealthy snack of note! This mix of Chex, nuts, pretzels, chocolate, and caramel-coated popcorn delivers almost no real fuel—just 2 grams of protein and less than a gram of fiber per serving. On top of that, it’s loaded with artificial dyes like Red 40, Yellow 5, and Yellow 6, which have been linked to potential health risks, including hypersensitivity reactions and even carcinogenic concerns. While it may satisfy a craving, this sugary, processed snack won’t do much for your body.
48. Great Value Chewy Chocolate Chip Snack Bar
Great Value Chocolate Chip Bars may sound like a smart snack, but they’re not. They are one of the unhealthy snacks posing as a healthy treat. With 7 grams of sugar, they aren’t the worst offender, but they still lack the fiber, protein, and nutrients needed to actually keep you full. Like many so-called “healthy” bars, they leave you hungry and reaching for more food soon after. If you want a snack that truly satisfies, you’re better off skipping this one.
49. Little Debbie Chocolate Chip Mini Muffins
Little Debbie’s Chocolate Chip Mini Muffins may be a convenient snack, but their nutritional profile leaves much to be desired. Each 48-gram pouch contains 190 calories, 8 grams of total fat (10% DV), 2 grams of saturated fat (10% DV), 28 grams of carbohydrates, 18 grams of total sugars, and only 2 grams of protein. The high sugar content and lack of fiber and protein mean these muffins provide a quick energy spike without sustained satiety, potentially leading to increased hunger and additional snacking.
Conclusion
If you’re looking for better alternatives, aim for snacks that provide a balance of protein, fiber, and healthy fats to keep you satisfied. Swapping out ultra-processed, nutrient-lacking options for whole foods like nuts, fruit, yogurt, or whole-grain snacks can make a big difference in your overall health. Next time you reach for a snack, take a closer look at the ingredients—you deserve food that fuels your body, not just a quick fix that leaves you wanting more!