Snacking: The Quick Reference
Snacking: the whole thing in five minutes, for when you want the numbers and nothing else.
Eating between meals, and what makes a snack useful rather than simply extra.
Key takeaways
- Added sugars limit: under 10 percent of daily calories, about 50 g on a 2,000-calorie diet
- Reading the label: 5 percent Daily Value or less is low; 20 percent or more is high
- Most useful single change: Choose snacks with protein or fiber, which actually fill you up.
- Commonest mistake: Grazing continuously rather than eating defined snacks.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
The numbers, in one place
| Measure | Figure |
|---|---|
| Added sugars limit | under 10 percent of daily calories, about 50 g on a 2,000-calorie diet |
| Reading the label | 5 percent Daily Value or less is low; 20 percent or more is high |
| Useful snack structure | protein or fiber, ideally both |
| A 1 oz (28 g) portion of nuts | about 4-6 g protein and 2-3 g fiber |
| Largest source of added sugars in the US diet | sweetened beverages |
In one paragraph
Snacks and sweetened drinks are where a large share of added sugars and saturated fat enter the US diet, and also where fiber and protein gaps are most easily filled.
Worth doing
- Choose snacks with protein or fiber, which actually fill you up
- Keep fruit, nuts and yogurt visible and cookies out of sight
- Decide on the snack before you are hungry
- Use the percent Daily Value when comparing packages
Worth avoiding
- Grazing continuously rather than eating defined snacks
- Drinking calories, which satisfy less than the same energy eaten
- Granola or cereal bars assumed to be healthy without checking the label
Related topics
- Added Sugar: What the Evidence Actually Says (Nutrition)
- Reading the Nutrition Facts Label: What the Evidence Actually Says (Food Safety)
- Carbohydrates and Blood Glucose: Sorting the Evidence From the Noise (Diabetes)
- What the Guidance Really Says About Appetite and Satiety (Weight Management)
Where to go next
- Understanding Snacking: A Plain-English Explainer
- Snacking: What to Do, in Order
- Snacking — the reference entry
- Healthy Recipes: The Complete Guide
- The Evidence on Vegetarian and Vegan Diets, Without the Hype
- What the Guidance Really Says About Cooking for One
When to speak to a doctor
See your doctor if you are constantly hungry along with excessive thirst, frequent urination or unexplained weight loss, which can be signs of diabetes. If eating feels out of control or is followed by purging or other compensating behavior, talk to your doctor; if you are in crisis, call or text 988, and call 911 for fainting, chest pain or a medical emergency.
Where this comes from
- FDA — How to Understand and Use the Nutrition Facts Label
- Dietary Guidelines for Americans — Dietary Guidelines for Americans, 2020-2025
- USDA — FoodData Central
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarized or generalized beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to your doctor, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 911.
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