8 Healthier Junk Foods to Eat When You Want to Indulge, According to Dietitians
As a registered dietitian, I often see clients adopt a black-and-white mindset when it comes to healthy eating. They’re either all in, meticulously prioritizing nutrient-dense foods, healthy cooking practices, and active lifestyles, or they’ve thrown all caution to the wind, indulging in sugar-sweetened beverages, junk foods, and sedentary activities.
However, a truly healthy lifestyle occupies the gray spaces of life, embracing balance and moderation. This means lazy days on the couch and less healthy food options (including junk food) can fit within an otherwise very healthy lifestyle. This grayscale also exists within the realm of junk food itself, with some choices being healthier than others.
Here, we’ll share eight of the healthiest options—helping you to indulge smarter, not harder—and discuss ways you can determine whether a specific junk food is a better or worse choice.
Healthier Junk Foods
Popcorn
Though often drenched in butter and salt, popcorn is one of the healthier junk foods as a nutrient-added option. “Popcorn can be a satisfying snack, whether you’re watching a movie or on the go as it provides at least one gram of fiber per cup,” says Violeta Morris, MS, RDN.
If you want to take the healthfulness of this classic snack to the next level, add a little less salt and butter, or better yet, swap the butter for olive oil and salt for vitamin B12-rich nutritional yeast.
Frozen Yogurt
Though advertised as a healthy ice cream alternative, frozen yogurt definitely still falls under the indulgent foods category. This is because it boasts plenty of added sugar and traces of saturated fat.
However, froyo is still considered a healthier option than traditional ice cream because of its reduced fat load, probiotic content, and (often) lower levels of sugar and calories. Probiotics are healthy bacteria that boost the population of beneficial microbes in the gut microbiome, supporting healthy digestion, immunity, and more.
“Made with dairy, frozen yogurt also provides 13 essential nutrients, including protein for muscle repair and satiety, as well as calcium to support bone health,” Morris says.
Dark Chocolate
Chocolate is many people’s all-time favorite junk food and may actually be one of the healthier picks—as long as it’s dark chocolate. “Choosing a chocolate that is lower in added sugar, like dark chocolate, is a better alternative,” says Marisa Landetta, RDN.
Higher levels of cocoa in dark chocolate indicate lower sugar and saturated fat content from sweeteners and dairy. “Dark chocolate is rich in antioxidants, particularly flavonoids, which can help reduce inflammation and improve heart health,” Morris adds.
Trail Mix
“Trail mix is easily available at airports, gas stations, grocery stores, pharmacies, and even vending machines, making it a healthier snack option compared to a candy bar,” Morris says.
However, many trail mixes are deceptively indulgent as they can contain sugar-laden candy, chocolate, or sweetened dried fruits. “When choosing trail mix, aim for one that includes a variety of nuts, as these provide healthy fats and protein. This helps curb cravings while offering a less processed snack.”
As another smart practice, look for chocolate-free versions with unsweetened dried fruits.
Cereal
Breakfast cereal really runs the gambit in terms of healthfulness. Some varieties offer impressive amounts of fiber and protein, while others are no more than a glorified dessert.
However, even the classic sugary cereals we grew up on usually offer some amount of fiber these days, making them better choices compared to other junk foods. That said, it’s best to aim for a more nutrient-dense cereal option. “Choose a cereal that is high in fiber and low in added sugars,” Landetta suggests.
Dark Chocolate-Covered Nuts
This better-for-you sweet treat combines the health benefits of dark chocolate with that of nuts. According to Morris, when dark chocolate is paired with nuts (like almonds), the snack becomes a good source of protein and fiber (as well as unsaturated fats, vitamins, and minerals), which can promote satiety.
“However, I always recommend my clients set aside a reasonable portion, as it’s easy to overindulge and consume more than intended, turning it into an unhealthy snack option,” Morris says.
Chips and Salsa
While classic grabs like potato chips have next-to-no nutrition to speak of, alternatives like tortilla chips and salsa do. This iconic combination offers fiber, vitamin C, and lycopene from the tomatoes in the salsa, benefiting gut, immune, and eye health.
And most people don’t even clock these added health benefits, as this Latin duo is frequently over-enjoyed like other junk foods—whether that be on taco night or at your local watering hole. Employing portion control is a fantastic tactic for mitigating the high levels of sodium (and excess fat from frying) in tortilla chips.
Energy Bars
As one of the most health-washed food products on the market, energy bars can be deceptively ‘junky.’ This is because they are often packed with added sugar, refined carbohydrates, and few whole food ingredients like unsweetened dried fruit.
That said, there are now plenty of healthy options to choose from—if you know what to look for. When chosen wisely, protein bars can be an easy and effective way to meet your nutritional needs on the go.
“I recommend my clients choose a bar that contains 15 to 20 grams of protein per serving, less than 10 grams of fat, less than 20 grams of carbohydrates, at least three to five grams of fiber, and less than 200 mg of sodium for a healthier option,” Morris says.
How to Gauge the Health Benefits of Junk Food
“Based on a study published in the Journal of Nutrition, researchers found that around 47% of energy, 75% of total sugar, 46% of sodium, and 48% of saturated fat consumed by US adults are derived from junk food sources,” says Morris, illustrating how prevalent these less healthy munchies are in America.
To assess whether or not your favorite junk food has any health benefits to speak of, flip the package over and take a look at the nutrition facts panel and ingredients list. The primary nutrients we want to be cautious of in junk foods are added sugar, saturated fat, and sodium.
Sugar
“Added sugar does not contain any nutritional value, meaning there are no vitamins or minerals, just calories,” Landetta says. “Foods with significant amounts of added sugar can cause blood sugar spikes and, when consumed regularly, can reduce your body’s ability to use insulin efficiently, leading to insulin resistance.”
Plus, these empty calories contribute to inflammation throughout the body, increasing chronic disease risk. You can determine added sugar content either by looking at the nutrition facts panel (five grams or less per serving is ideal) or the ingredients list, searching for foods like cane sugar, high fructose corn syrup, and brown rice syrup.
Saturated Fat
Saturated fat, though somewhat controversial, is generally considered to be a cholesterol-elevating nutrient, warranting additional caution. “Consuming excessive amounts of saturated fat can raise LDL (low-density lipoprotein or ‘bad’) cholesterol levels in the blood, which increases the risk of heart disease,” Morris says.
While animal-based foods like dairy, eggs, meat, and poultry are primary sources of this nutrient, always defer to the nutrition facts panel as some plant-based foods can also contain this fat variety. Look for fewer than three grams of saturated fat per serving of junk food.
Sodium
“Diets high in sodium are associated with an increased risk of high blood pressure, which is a major contributor to heart disease,” Morris explains. Scanning the nutrition facts panel is the best way to avoid excessive sodium consumption—a mineral most commonly found in salt and processed foods. Aim for snack foods with 250 milligrams of sodium or less per serving.
While these guidelines can be helpful when making healthier junk food choices (plenty of which are available nationwide), sometimes you just want the real thing.
“If you’re not in a position to choose one of the healthier junk food options, try to pair whatever ‘junk food’ you’ll be eating with something that has more nutrition for added balance, and honor your hunger and fullness cues to avoid overeating,” says Landetta.
The healthiest of junk foods will be high in protein, fiber, unsaturated fat, vitamins, and minerals while low in mystery ingredients like additives and preservatives (as they lack the long-term research needed to fully understand their health impacts). These beneficial nutrients promote fullness after eating while supporting basically every body system. Delicious sources of these nutrients include fruits, vegetables, whole grains, nuts, seeds, vegetable-based oils (like olive or avocado), and legumes.
