What are some recommended snacks? Store-bought options chosen for health and satiety
Why are snacks necessary? Let's rethink the meaning of eating between meals
When you feel a bit hungry and reach for a snack, do you ever feel down afterward thinking, "I snacked again"? In this article, we won't talk about suppressing the urge to snack, but rather the criteria for choosing healthy options and recommended commercially available products.
Snacking is not "bad"
Many of us have had the experience of feeling hungry before an afternoon meeting, picking up a bag of chips at a convenience store, and then feeling guilty enough to put it back on the shelf. Snacking is not something you "must resist." What is important is not restraining yourself from eating, but what kind of nutrients the products you choose contain. Let's incorporate snacking wisely to supplement nutrients that you couldn't get enough of from breakfast or lunch. Rather than using them as a meal replacement, it is recommended to use them to supplement nutrients that are likely to be lacking in your daily diet. Even if you're just satisfying a bit of hunger, the nutrients you can intake differ between a snack consisting only of sugary treats and a snack that includes protein and dietary fiber.
The nutrients you get in a day change with your snacks
The 2023 National Health and Nutrition Survey by the Ministry of Health, Labour and Welfare (e-Stat) includes energy and food group intake for people aged 20 and over, broken down by "morning, lunch, dinner, and snack" (MHLW, e-Stat). In other words, what you eat as a snack is reflected in your total daily energy and nutrient intake. For example, if you satisfy your hunger with just a sweet bun one day and eat yogurt and nuts the next, the amount of protein and fiber you take in by the end of the day will change. If you view snacking not as a "separate treat" but as a part of your daily diet, your way of choosing them will change as well.
Conclusion: Recommended commercial snacks by purpose
The way to choose a snack depends on what you want at that moment, whether it's something sweet, something salty, or a need for protein replenishment.
Standard choices when you want something sweet
When you crave something sweet during desk work, chocolate with a higher cacao content is recommended over a plain chocolate bar. Even for the same amount, many products are sold with reduced sugar compared to typical chocolate bars.
Dried fruit is also a food that is easy to incorporate as a snack when you want something sweet. However, since the sugar content varies significantly between sweetened and unsweetened types, be sure to check the ingredient list before purchasing.
For baked goods, checking the sugar and fat content per package makes it easier to adjust how much you eat. Instead of "resisting" sweets, "knowing the quantity and content to make a choice" will make it easier to continue without strain.
When you want saltiness or a satisfying crunch
When you want a salty taste like potato chips, dry-roasted nuts or rice crackers are options. Choosing "dry-roasted" or "roasted" types that are not fried in oil makes it easier to keep fat content down. Also, products that combine small fish with nuts are characterized by providing a satisfying crunch while being easy to portion out.
Since the salt equivalent per rice cracker varies, for products containing multiple pieces, it is good to check if the value is per piece or for the entire bag. Many foods that have a satisfying crunch take time to eat, so they tend to provide a sense of satisfaction even in small quantities.
When you want to supplement protein easily
If you want to replenish protein when you're a bit hungry, sugar-free yogurt, cheese, or boiled eggs are good options. Convenience stores and supermarkets in particular stock individually wrapped cheeses and seasoned eggs, offering the convenience of being able to eat them as soon as you open the package. Small fish and nuts can be stored at room temperature, making them suitable for carrying around. Foods that require refrigeration or cooling can easily spoil if carried around for long periods while out, so check if the product can be stored at room temperature before buying. If convenience is a priority, whether the packaging can be opened and eaten immediately is also a point to check.
How to choose for long-lasting fullness (targeting protein, fiber, and solid types)
On days when you're hungry but still have time before dinner, how you choose your snack will determine how you get through until your next meal. Foods like jelly drinks or hard candies that disappear quickly in the mouth require little chewing, and many people find that the feeling of satisfaction does not last.
On the other hand, as mentioned above, solid-type foods that provide a satisfying crunch take time to finish, making it easier to feel satisfied. When choosing, check the nutrition facts label on the package and pay attention to how much protein and dietary fiber it contains. However, higher numbers for these do not necessarily mean better satiety. For those who tend to get hungry while working, Recommended snacks for during work | How to choose and easy-to-eat products may be helpful for comparing textures and nutritional components to find what works for you.
Nutritional criteria for choosing snacks
Nutrition labels list multiple figures such as sugar, protein, fiber, and calories. Once you understand what to pay attention to rather than looking at the numbers in isolation, the criteria for choosing snacks will become more concrete.
Looking at the balance between sugar and dietary fiber
Some products list only "carbohydrates" on the nutrition label. According to MHLW materials, carbohydrates are divided into net carbs and dietary fiber, with dietary fiber being a component that cannot be digested by human digestive enzymes (MHLW). Therefore, the "carbohydrate" figure alone does not tell you how much sugar and dietary fiber are contained individually.
Even for products showing 20g of carbohydrates, a product with 18g of sugar and 2g of fiber is different from one with 10g of sugar and 10g of fiber. When choosing a snack, it is recommended to look at the ratio of sugar to dietary fiber, not just the total carbohydrates. For products where the fiber field is blank, looking at the grains, beans, and vegetables in the ingredient list is a clue to estimating the content.
How much protein should you take?
In MHLW materials, it is stated that there is no legal definition for the term "health food" (MHLW). No matter how large the words "high protein" or "protein added" are written on the product packaging, you cannot judge the actual protein content based on that alone.
When you want to supplement protein through snacking, look at the actual number in the "protein" column on the nutrition label rather than the marketing copy. Some products have about 5g per bar, while others exceed 10g, so even products claiming to provide "protein" differ in amount. Checking whether the figure is per bar or per 100g will reveal the amount of protein contained in the portion you actually eat.
The calorie guideline is 200 kcal per day
Regarding snack calories, the MHLW's e-Health Net sets the daily guideline for snacks like sweets and luxury beverages at 200 kcal. If you assume you will keep your daily snacking within this range, you will easily develop the habit of checking the caloric content per bar.
If you choose products that are around 100 kcal each, you can snack twice, in the morning and afternoon, and still stay within the guideline. On the other hand, if you choose a product close to 200 kcal per bar, it is important to adjust by cutting back on other snacks that day to stay within the total for the day. The calorie column on the nutrition label, along with sugar and protein, is an item you should always check when choosing snacks.
What about snacks for gaining weight healthily?
For those who want to gain weight, the idea of securing energy and protein simultaneously through snacking is useful. I will introduce specific product examples and criteria for choosing commercial snacks when aiming for weight gain.
The concept of taking both calories and protein
For people who have difficulty gaining weight even if they eat dinner well, incorporating snacks to increase energy intake is one method. To gain weight, you need to increase your intake energy relative to your expenditure. However, if you only increase energy with sweets high in sugar or fat, you may end up gaining weight without increasing your protein intake.
Since the snack amounts mentioned above are estimates for weight maintenance, if your goal is weight gain, adjust the amount and frequency of snacks to supplement the necessary energy. When choosing snacks for a bulking period, the key is to check the energy and protein figures on the nutrition label and choose products where both are high.
Examples of high-calorie commercial snacks
Foods that allow you to take in energy even in small amounts include nuts and cheese. Nuts contain a lot of fat and are high in energy, and cheese is characterized by providing protein in addition to energy. Also, dried fruit and granola contain sugar, so they are easy for active people to incorporate into their snacks. There are also commercial protein bars where one bar can supplement both energy and protein. Please choose by checking the nutrition label according to your purpose.
Comparing commercial snacks using nutrition labels
Even if you line up products that say "high protein" on the package, there is a difference in the numerical value per bar. If you align the units of the labels to compare them, the differences in sugar and calories will also become clear.
How to choose products for comparison
Many people have had the experience of picking up several types of bars at a convenience store shelf and being unsure which one to choose. Phrases like "high protein" and "low-carb" are listed on the front of the packages, but you cannot correctly compare products with this alone.
When comparing, first align the display units, whether it is per bar or per 100g. Even for 40g products, comparing them by the figure per 100g will make the numbers look larger than the actual amount you are eating.
Also, it is easier to understand if you align the products for comparison to those for the same purpose. It is natural that differences arise even if you line up sweet snacks and protein bars because the intentions regarding sugar and protein are different in the first place. Comparing protein bars to other protein bars, or baked goods to other baked goods, will make numerical differences useful as a selection criterion.
If you want to focus on comparing products with reduced sugar, I explain the differences for each product in Are low-carb snacks available commercially? How to choose and recommendations, so please refer to it as well.
Lining up sugar, protein, and calories
If you actually line up the labels, you will notice that even products that push protein to the forefront range from about 5g to over 15g per bar. The same applies to sugar; there are products kept around 5g, and others close to 15g.
Calories change depending on the amount of fat as well as sugar and protein. Even if sugar is kept low, some products supplement calories with fat, so you cannot be assured just by looking at the sugar figure.
For example, when lining up two products with similar calories per bar, the criteria for choosing changes between a product with 10g of protein and 12g of sugar, and one with 15g of protein and 6g of sugar. Those who want to suppress sugar will find the latter suitable, while those who prioritize price or ease of continuation may find the former sufficient.
Rather than deciding based on a single number, lining up protein, sugar, and calories side-by-side to compare will allow you to choose a bar that suits your purpose without relying on the words on the package.
Checking the ingredients and nutrition facts of BRAIN PRO
By actually reading the display on the back of the package, you can understand specifically what BRAIN PRO uses as its main ingredients and how many nutrients you can take in with one bar. Let's look at the points of the ingredient list and nutrition label, respectively.
Characteristics of the ingredients
The ingredient list for BRAIN PRO includes almond paste, pea protein, almonds, soy puffs, cocoa powder, coconut oil, cacao butter, inulin syrup, agave syrup, yamabushitake (lion's mane) mushroom powder, and rock salt, with stevia used as a sweetener. The protein sources are plant-derived pea protein and almonds; it does not use white sugar, preservatives, wheat, casein, trans fatty acids, animal-derived ingredients, or coloring. It is an easy pick for those looking for plant-based protein sources or those who want to avoid animal-derived ingredients. Note that it contains soy and almonds, so those with allergies to these foods should be careful.
Points of the nutrition label
BRAIN PRO contains 190 kcal, 11.1g of protein, 13.5g of fat, 7.1g of carbohydrates (4.9g of sugar, 2.2g of fiber), and 0.4g of salt equivalent per 35g bar. As mentioned above, it is important to look at carbohydrates divided into net carbs and dietary fiber, and BRAIN PRO contains 2.2g of dietary fiber. BRAIN PRO is recommended not only for those who want to supplement protein easily, but also for those who are conscious of satiety with a solid type that has a satisfying chew.
| Product | Content | Sugar | Artificial Sweeteners | White Sugar | Protein (Source) |
|---|---|---|---|---|---|
| Calorie Mate Chocolate Flavor | 80g (4 bars) | 39.7g | Not used | Used | 8.7g / Soy, Wheat |
| 1-pon Manzoku Bar Cereal Black 80% Less Sugar | 37g | 19g | Used (Sucralose) | Used | 2.4g / Cannot be determined from display |
| Cream Genmai Bran Cacao | 36g | 17g | Not used | Used | 5g / Soy |
| SOYJOY Blueberry | 30g | 11.3g | Not used | Used | 4g / Soy |
| BRAIN PRO | 35g | 4.9g | Not used | Not used | 11.1g / Plant-based (Pea) |
The figures for each product are based on nutrition information posted on each manufacturer's official website as of September 25, 2026. They may change due to product revisions.
When and how much should you snack?
Snacking is not something you should eat whenever you want in whatever amount you want. Knowing the timing and recommended amount will allow you to satisfy your hunger without affecting your next meal.
Eat when you feel hungry
The basic rule is to eat a snack when you feel hungry. The afternoon hours, when several hours have passed since lunch and your concentration is waning, making you want to eat something, are the time when most people are likely to need a snack. On the other hand, if you reach for food just because a snack is in front of you even though you aren't hungry, the purpose might be killing time or a change of pace. In this case, it is a good idea to drink tea or stand up from your seat and wait a little while before having your snack.
Recommended amount to prevent overeating
It is easier to decide on the amount of snacks if you keep the guideline for daily energy intake in mind. As mentioned above, the guideline for snacks is 200 kcal per day. Rather than trying to stick to this number exactly, it is easier to practice if you think about how much to spend on which foods throughout the day. For example, on days when you snack twice, in the morning and afternoon, if you keep the calories per instance to about half, the total will be closer to the guideline. Also, it is recommended to adjust the amount according to the meal interval, such as having a slightly larger snack when there is time until the next meal, and keeping it modest when mealtime is approaching. By checking the calorie count on the nutrition label and considering it along with what else you have eaten that day, it becomes easier to prevent overeating.
Frequently Asked Questions
What is the guideline amount for snacks per day?
The guideline for snacks such as sweets and luxury beverages is 200 kcal per day. This standard is indicated on the MHLW's e-Health Net (MHLW e-Health Net). Rather than eating it all at once, it is easier to continue without strain if you adjust the daily total, such as by dividing it between morning and afternoon.
Can you buy healthy snacks commercially?
Among the yogurt, nuts, and protein bars lined up at convenience stores and supermarkets, there are items high in protein and dietary fiber that can be incorporated as healthy snacks. By looking at the nutrition label on the package and choosing while confirming the figures for sugar, protein, and calories, you will be able to find healthy snacks even among commercial products.
Is it possible to gain weight healthily with snacks?
For those aiming for weight gain, I recommend choosing snacks that provide both energy and protein. It is good to choose foods that allow you to supplement necessary nutrients even in small amounts, such as nuts, cheese, and protein bars.
Summary
Snacking is not something to be resisted, but rather something that can supplement nutrients often lacking in your daily diet, depending on how you choose. When choosing commercial products, cultivate the habit of checking the nutrition label to verify the balance of sugar and dietary fiber, the amount of protein, and the calories per bar. Please try choosing while comparing nutrition labels according to your purpose, such as when you want something sweet, when you prioritize fullness, or when you are aiming for weight gain.