Are Sweet or Salty Snacks Healthier? Here’s What a Dietitian Says

Few things satisfy a midday craving like a sweet treat or salty, crunchy snack. However, many of the most classic snack foods tend to be less-than-healthy options filled with concerning additives and ingredients. 

Thankfully, this doesn’t always have to be the case. Snacking can absolutely be a healthy habit, so long as you choose the right foods. 

In the world of snack foods, sweet and savory options are often pitted against each other. In fact, it’s not uncommon for people to identify as either a savory or sweet snack person. But how do these two categories measure up against each other? Is one generally healthier than the other? Here, we’ll dive into the health considerations of each type of snack, offering insight into what to look for within both categories, as well as some healthy options to reach for come snack time. This will help us to determine whether sweet or savory snacks are more often a healthier choice.

Sweet vs. Savory Snacks 

Let’s first compare sweet and savory snacks nutritionally, highlighting the pros and cons of each, and offering healthy alternatives from both categories.

Sweet snacks

When it comes to sweet snacks, there’s no shortage of unhealthy options to choose from at the grocery store. These include packaged cookies, cakes, pastries, candy, sweetened beverages, ice cream, and chocolate, to name just a few. 

And while undoubtedly delicious, these options tend to be chock-full of unhealthy ingredients and nutrients. “Snacks that are high in added sugar can cause energy crashes and leave you feeling sluggish.” says Stephanie Militano, MS, RD, CSSD, registered sports dietitian and owner of SM Nutrition, LLC. Plus, added sugars notoriously promote inflammation in the body, taxing our immune systems and increasing chronic disease risk. Added sugars also “impact metabolic health by contributing to spiking blood sugar levels and insulin resistance,” adds Bethany Ferguson MS, RD, IBCLC, dietitian, lactation consultant, and owner of Nourishing Babies.

But added sugar isn’t the only thing to be wary of in these popular snack time treats. “Packaged pastries and sweet snacks often contain trans fats and excess saturated fats, which can contribute to inflammation and impact your heart health,” Militano adds. This is due to both of these fats’ ability to increase cholesterol levels (though some controversy swirls around saturated fat’s correlation to heart disease) and trans fat can even decrease good cholesterol levels. 

Further, ultra-processed sweet snacks are often full of mystery ingredients, including additives and preservatives. And while these foods are technically deemed safe to eat, they lack the long-term research needed to fully understand their health implications.

That said, snack time can have that sweet taste you crave without all the aforementioned concerns. Healthier sweet snacks would ideally be high in fiber, protein, unsaturated fats, and micronutrients, like vitamins, minerals, and plant compounds, to promote fullness after eating while also promoting gut, heart, muscle, bone, and immune health. These nutrients can be found in food sources like whole grains, nuts, seeds, legumes, low-fat dairy, fruits, and sometimes even vegetables.

When the hankering for a sweet snack comes knocking, Militano loves to reach for Greek yogurt with mango, honey, and granola, banana with peanut butter and dark chocolate chips, or homemade trail mix with almonds, freeze dried strawberries, dried cherries, dark chocolate chips, and a whole grain rice cereal. “Nourishing sweet snacks in our house include chickpea cookie dough, energy balls, homemade protein muffins, fruit and nut butter, yogurt and granola, and granola bars that have lower added sugars,” Ferguson adds.

Savory Snacks

Like sweet treats, some of the most popular savory snacks, including cheese puffs, potato chips, pork rinds, dips, pretzels, crackers, and processed meats, are also not the best grabs when prioritizing optimum health. 

Sodium is a primary nutrient of concern with these options. “Too many salty snacks can negatively impact your blood pressure and heart health,” Militano explains. However, added sugars, saturated fat, trans fat, additives, and preservatives can all be readily found in savory snacks, too.

Another common health concern across many savory options is the presence of refined carbohydrates. White or refined carbs have been stripped of the fiber and micronutrient content present in whole grains and, in turn, act very similarly to added sugars in how they’re metabolized. This means they’re apt to spike your blood sugars and leave you feeling hungry soon after eating.

Thankfully, just like sweet snacks, there are plenty of better-for-you savory solutions. “Seasoned nuts and cheese, cowboy caviar, hard-boiled eggs, crunchy edamame or chickpea snacks, hummus and vegetables, and tuna salad are all options I go for in a savory snack,” Ferguson shares. Militano, on the other hand, often reaches for whole grain pretzels and hummus, or popcorn with a modest sprinkling of salt. “Spice up traditional popcorn and make your own snack mix with popcorn, pumpkin seeds, raisins, and roasted edamame,” she suggests. 

The Bottom Line 

With taking all of this information into account, one snack category can technically be viewed as a healthier choice…and that is savory snacks.

This is because even the healthiest of sweet snacks does offer some form of sugar, even if it’s naturally-occurring. These sugars can raise blood sugar levels higher than a super-healthy savory snack, like veggies and a low-sodium, minimal ingredient hummus (which basically has no nutrients of concern to speak of), would.

That said, healthy choices from either category can be beneficial additions to your daily eating routine. “Snacks are just another nourishment opportunity. They can be a ‘small meal’ and a means of self care, giving yourself beneficial nutrients until your next meal,” Ferguson encourages. “Snacks should be fun!” Militano agrees.

Plus, even the most unhealthy snack foods (sweet or savory) can still fit within a balanced diet. “Traditional snack foods still definitely need to be a part of the conversation, because eliminating or restricting these foods will only make us want them more,” Ferguson explains. 

So while a super-clean savory snack may be your healthiest choice, nourishing options can be found within both the sweet and savory categories, bridging you to the next meal while satisfying those midday cravings.