Your snack comparison chart.
This is a sponsored post, brought to you by Australian Bananas.
Chances are that when you think about a snack, you think about something in a package…a snack bar or a packet of something that has been designed to fill the space in between meals and give you the crunch and / or sweet or salty hit you are looking for. The issue with packaged snacks is that no matter how much we try and formulate them to be healthier, they are never going to be as good for us nutritionally (or for the environment) as a fresh, natural whole food.
So, if you needed a little more convincing as to why unprocessed snacks always come up trumps on the snack rating scale, here are some of the numbers to remind you.
Fresh Banana vs. Dried Fruit (30g)
100 calories vs. 100 calories
0g fat vs. 0g fat
22g carbs vs. 28g carbs
19g sugars (natural) vs. 28g sugars
Summary = While the calories are similar, you actually get a more concentrated source of sugars when you choose dried fruit over fresh. However, because bananas have zero fat and a high satiety index, they keep you feeling fuller for longer making them a great snacking option, no matter which form they are in!
30g Mixed Nuts / Nut Spread vs. Nut Bar
215 calories vs. 220 calories
20g fat (natural fats) vs. 16g fat
2g carbs vs. 11g carbs
0g sugars vs. 4g sugars
Summary = Not only do snack bars contain added sugars but they also tend to have a higher proportion of peanuts compared to other nutrient rich nuts such as walnuts and almonds.
Natural Yoghurt (100g) vs. Fruit Yoghurt (100g)
88 calories vs. 97 calories
5g fat vs. 4g fat
5g carbs vs. 12g carbs
5g sugars vs. 12g sugars
Summary = While the sugars in many fruit yoghurts are on the decline, they will still contain significantly more sugars than natural or Greek yoghurt minus the fibre that you will get if you add fresh fruit to yoghurt.
Small Apple vs. Small Fruit Smoothie
45 calories vs. 233 calories
0g fat vs. 3g fat
11g carbs vs. 44g carbs
11g sugars vs. 37g sugars
Summary = Smoothies can be exceptionally nutritious, but they are a much more concentrated source of energy than fresh fruit and as such are really a small meal as opposed to a snack.
Packet of Popcorn vs. Packet of Rice Snacks
35 calories vs. 105 calories
2g fat vs. 3g
5g carbs vs. 18g carbs
3g fibre vs. 0g fibre
Summary = Popcorn as a wholegrain offers the nutritional benefits of some protein and fibre but is a much lighter option than refined rice snacks which are packed full of concentrated carbs, with minimal fibre or protein and often flavours added.
Susie is currently a brand ambassador for Australian Bananas. To learn more about the partnership, click here.