When packing your child a snack for school, you want it to be something that will give them sustained energy. That means filling fiber and protein rather than quick-burning carbs and processed sugar. At the same time, you want it to be something that your kid will actually eat, and won’t come home in their lunch bag. We asked registered dietitian and mom Stefani Sassos, who serves as the director of the Good Housekeeping Institute Nutrition & Fitness Lab, for what moms should look for on a label when buying snacks, a shortlist of her current recommendations and more.
What makes a snack high fiber or high protein for a child? What should look for on a label?
For fiber, I generally look for around 3 grams per serving, with 5 grams or more being a really great amount. I also love when that fiber is coming from whole-food ingredients like fruit, vegetables, oats, whole grains, nuts, and seeds. And if you’re adding more fiber to your child’s diet, don’t forget about hydration. Fiber and fluids work together to support healthy digestion.
For protein, I generally look for around 5 grams or more. Protein can help keep kids satisfied between meals and is incredibly important for growth and development.
But as a dietitian and a mom, I try not to overcomplicate snack time. I like to look at the snack as a whole: ideally you’re getting some combination of protein, fiber, and healthy fats, rather than focusing on just one nutrient.
Got it—and why are fiber and protein worth focusing on when feeding our kids?
I know firsthand that kids are busy! They’re learning, concentrating, running around, playing, growing, and often heading straight from school to sports or activities. I’ve seen that the afternoon snack can make a huge difference in getting everyone from the end of the school day to dinner. Protein supports kids’ growth and development, while fiber supports digestion and regularity, and both can help make a snack more satisfying.
What don’t you want to see on the label?
I don’t think parents need to obsess over one number, because serving sizes and foods vary so much, but as a general rule, I like to see single-digit grams of added sugar in a kids’ snack when possible. Then I look at what else you’re getting—is there protein, fiber, healthy fat, or another nutrient-dense ingredient?
One thing I tell parents is to keep in mind that four grams of sugar is about one teaspoon. So if a small snack bar has 12 grams of added sugar, that’s about 3 teaspoons of added sugar in one tiny snack. That doesn’t mean a child can never have that food, but it gives you some perspective. And as a mom, I also think it’s important not to make food stressful either. There are so many great options available that we can make good choices most of the time without needing every snack to be perfect.
What are some of your favorite high protein snacks for kids?
Cheese sticks: You really can’t go wrong with a good cheese stick. I love Organic Valley Stringles because they’re easy, high-quality, kid-friendly, and provide protein and calcium in a snack that feels fun to eat.
Yogurt is another go-to in my house, especially options without a lot of added sugar. Greek Yogurt and especially Icelandic Skyr have more protein than regular varieties. But for something simple and portable, I like Stonyfield Kids ZEROg Added Sugar pouches since they are sweetened with just real fruit.
Chocolate milk: Horizon Organic No Added Sugar Chocolate Milk is one of those options I love because it’s shelf-stable and provides 8 grams of protein per bottle, so it’s easy to throw into a lunchbox or grab after school or sports.
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On to fiber-rich snacks—which are your current faves?
I love That’s it bars because they’re made with fruit and provide a meaningful amount of fiber in a really easy, portable way. The brand also makes cute Crunchables that come in a snack-size pouch.
LesserEvil popcorn is another favorite for school-age kids who can safely eat popcorn—it’s crunchy, fun and gives you fiber from a natural whole grain.
My kids adore MUSH, the premade overnight oats. They have no added sugar but are delicious, rich in fiber, and also completely plant-based. It’s a great snack but also an awesome breakfast for busy mornings.
Once Upon a Farm Power Wheels are a fun bar-like option made into a cute wheel shape with best-in-class ingredients like dates, coconut, oats, fruit, and vegetables. And one wheel has 3 grams of filling fiber.
Any fresh options for fueling with fiber and protein?
Energy bites: I love making energy bites with my kids because it’s a fun activity to do together while also encouraging them to participate in making a healthy snack. I use oats for fiber, nut or seed butter for protein and healthy fats, and a little honey for sweetness. We’ve even been adding pumpkin puree lately, which is so fun for fall. You can get creative with mix-ins too.
Edamame: Edamame is such an underrated kid snack because it gives you both protein and fiber and is so easy to keep in the freezer. Plus, kids often love the hands-on part of eating it. As a mom, I love anything that’s nutritious, easy to prepare and doesn’t require a complicated recipe!
Anything else you’d like to share?
I don’t want parents to feel like they need to find the perfect snack. Look for protein and/or fiber, pair it with healthy fats or nutrient-rich carbohydrates when you can, and most importantly, choose something your child will actually eat. Because the healthiest snack in the world doesn’t do much good if it comes home untouched in the lunchbox!
About the Expert
Stefani Sassos, M.S., R.D.N., NASM-CPT is the director of the Good Housekeeping Institute Nutrition & Fitness Lab, where she oversees nutrition and fitness content, product testing and evaluation. A registered dietitian, she provides evidence-based guidance on nutrition and healthy living. Learn more at www.GoodHousekeeping.com.
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