15 Lesser-Known Healthy Snacks That Pack a Nutritional Punch

We all know about almonds and carrot sticks, but there’s a whole lineup of snacks out there that are just as healthy—and way more exciting. These lesser-known treats may not be trending on Instagram, but they’re packing some serious nutritional heat. Incorporating these nutrient-dense options into your snack rotation can keep you energized and satisfied without sacrificing flavor. Here are the snacktime game-changers that are ready to give your pantry a serious upgrade!

Seaweed Snacks

Seaweed snacks are an excellent source of iodine, a mineral that supports thyroid function and metabolism. These thin, crispy sheets are low in calories yet full of essential nutrients like vitamins A, C, and E. They also contain small amounts of omega-3 fatty acids, which support brain health. The natural umami flavor makes them a satisfying alternative to chips. Best of all, they come in various flavors, from wasabi to sesame, keeping things interesting.

Tiger Nuts

Despite their name, tiger nuts are not nuts but small tubers packed with fiber, vitamins, and minerals. High in prebiotic fiber, they support gut health by promoting the growth of good bacteria. They are also rich in healthy fats and vitamin E, which can improve skin health. Tiger nuts have a chewy texture and a slightly sweet, nutty flavor, making them a perfect snack on their own or mixed with dried fruit. Additionally, they’re allergy-friendly and gluten-free, catering to various dietary needs.

Roasted Chickpeas

Roasted chickpeas are a protein-packed snack that offers a crunchy texture and a nutty flavor. They are rich in fiber, which helps keep you feeling full, and are a good source of plant-based protein. Chickpeas are also high in folate, iron, and manganese, supporting energy production and cell repair. Seasoned with spices like paprika or cumin, roasted chickpeas make a delicious, savory snack. Plus, they’re easy to make at home and customize to your taste.

Brazil Nuts

Brazil nuts are one of the best natural sources of selenium, an important mineral for thyroid health and antioxidant protection. Just a small handful can provide more than your daily recommended amount of selenium. In addition to selenium, Brazil nuts offer healthy fats, magnesium, and vitamin E, supporting heart health and skin vitality. Their creamy texture and rich, nutty flavor make them a delicious snack on their own or mixed into trail mix. Due to their selenium content, it’s best to enjoy them in moderation.

Hemp Seeds

Hemp seeds may be small, but they are a nutritional powerhouse. These tiny seeds are an excellent source of plant-based protein, containing all nine essential amino acids. They’re also rich in omega-3 and omega-6 fatty acids, which support heart and brain health. Hemp seeds have a mild, nutty flavor and can be sprinkled over salads, yogurt, or smoothies. Their high magnesium content also helps support muscle function and relaxation, making them an ideal post-workout snack.

Watermelon Seeds

Watermelon seeds are an unexpected yet highly nutritious snack. When roasted, they become crunchy and delicious, offering a source of healthy fats, protein, and magnesium. They also provide iron and zinc, supporting immune function and energy levels. Watermelon seeds are low in carbs, making them a great option for those following low-carb diets. With their satisfying crunch and savory flavor, roasted watermelon seeds are a great alternative to traditional nuts and seeds.

Amaranth Puffs

Amaranth is an ancient grain that’s packed with protein, fiber, and micronutrients like iron, magnesium, and calcium. When puffed, it becomes a light, crispy snack that’s perfect for on-the-go munching. Amaranth is also a good source of antioxidants, which help combat oxidative stress in the body. The puffs can be enjoyed on their own or mixed with nuts and seeds for a nutrient-dense trail mix. Their neutral flavor allows them to be paired with both sweet and savory ingredients.

Beet Chips

Beet chips are a colorful, crunchy alternative to traditional potato chips, offering a boost of vitamins and minerals. Beets are rich in nitrates, which help improve blood flow and lower blood pressure. They also contain betalains, powerful antioxidants that support liver function and detoxification. Thinly sliced and baked, beet chips are a naturally sweet and earthy snack. Their vibrant color and nutrient content make them both visually appealing and nourishing.

Lupini Beans

Lupini beans are a Mediterranean snack that’s often enjoyed pickled or roasted. They’re high in protein, offering more than most other beans, and are an excellent source of fiber. These beans are also rich in vitamins and minerals, including potassium, magnesium, and iron, which support heart health and energy levels. Lupini beans have a firm texture and a slightly tangy flavor, making them a satisfying snack on their own or added to salads. They’re also incredibly filling, helping to curb hunger between meals.

Sacha Inchi Seeds

Sacha Inchi seeds, also known as Inca peanuts, are a nutrient-rich snack that originates from the Amazon rainforest. They are high in omega-3 fatty acids, making them beneficial for heart health and reducing inflammation. These seeds also provide plant-based protein and fiber, promoting satiety and digestive health. Sacha Inchi seeds have a crunchy texture and a nutty flavor, similar to roasted peanuts but with more health benefits. They’re a great snack for boosting your intake of healthy fats and protein.

Plantain Chips

Plantain chips are a tasty, savory snack made from sliced, fried, or baked plantains. Rich in fiber and potassium, plantains help support digestive and heart health. Unlike regular potato chips, plantain chips are more filling and offer a unique flavor that’s slightly sweet and starchy. They’re often seasoned with salt, spices, or even lime for an added kick. Whether baked or lightly fried, plantain chips offer a healthier alternative to traditional snack foods.

Carob Chips

Carob chips are a caffeine-free alternative to chocolate chips and are naturally sweet without added sugar. Made from the pod of the carob tree, these chips are high in fiber and antioxidants. They also contain calcium and magnesium, supporting bone health and muscle function. Carob chips have a rich, sweet flavor that can be used in baking or enjoyed on their own as a snack. They’re a great option for anyone looking to reduce their sugar or caffeine intake without sacrificing flavor.

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a nutrient-dense snack rich in healthy fats, protein, and minerals like zinc and magnesium. They provide a satisfying crunch and a mildly nutty flavor that pairs well with both sweet and savory dishes. Pumpkin seeds are also high in antioxidants, which help protect cells from damage. Roasted with a sprinkle of sea salt or cinnamon, they make a great snack that supports immune health and provides long-lasting energy.

Sunflower Seeds

Sunflower seeds are a powerhouse of nutrition, offering healthy fats, protein, and an array of vitamins and minerals. Rich in vitamin E, these seeds provide antioxidant benefits that help protect cells from damage. They are also a good source of magnesium, which supports heart health and muscle function. Sunflower seeds have a satisfying crunch and a nutty flavor, making them a perfect snack on their own or sprinkled over salads. Whether roasted or raw, they’re an easy way to add a nutrient boost to your diet.

Goji Berries

Goji berries are a nutrient-dense superfood packed with antioxidants, particularly vitamin C and beta-carotene, which support immune health and promote healthy skin. They’re also a good source of fiber, helping to maintain a healthy digestive system. These small red berries have a sweet yet slightly tangy flavor, making them a versatile snack that can be enjoyed dried or added to smoothies and yogurt. Goji berries are also known for their anti-inflammatory properties, making them a great addition to a balanced, nutrient-rich diet.

This article originally appeared on RetailShout.

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