7 “Junk” Foods That Are Better Than You Think And 9 That Nutritionists Secretly Approve

Not all so-called “junk food” deserves the bad rap it gets. While moderation matters, there are some surprisingly decent options hiding in the snack aisle—and a few indulgences that even nutrition pros don’t mind as long as you’re smart about it. Here are 7 “junk” foods that are actually better than you think, plus 9 more that nutritionists secretly say are totally fine to enjoy.

1. Popcorn (Air-Popped or Lightly Seasoned)

Who knew this movie-time favorite could be a hero in disguise? Air-popped popcorn, free from the heavy butter of theater versions, stands out as a wholesome snack. Packed with whole grains and fiber, it fills you up with fewer calories.

A sprinkle of sea salt or a dash of olive oil adds flavor without guilt. This crunchy delight is both satisfying and surprisingly nutritious, offering a guilt-free snacking experience. Next time you’re craving a quick bite, remember there’s more to popcorn than meets the eye, turning snack time into a nutritious affair.

2. Dark Chocolate (70% Cacao or Higher)

If you thought chocolate was off-limits, think again. Dark chocolate, specifically those with 70% cacao or higher, is a powerhouse of antioxidants and flavonoids. These compounds are known to support heart and brain health, making indulgence a bit more justifiable.

Moreover, its rich flavor satisfies those sweet cravings quickly, preventing overindulgence. Just a small piece is often enough to please your palate. With its health benefits and deep, satisfying taste, dark chocolate proves that not all candy is created equal, adding a hint of luxury to your daily routine.

3. Potato Chips Cooked in Avocado or Olive Oil

Chips have always been a guilty pleasure, but with a twist, they can be a smarter choice. When cooked in avocado or olive oil, potato chips offer fewer inflammatory fats, making them a slightly healthier option.

These oils, known for their heart-friendly fats, transform chips from a diet disaster to a crunchy delight. A simple ingredient list, perhaps just potatoes and sea salt, ensures a more wholesome snack. So while moderation remains key, choosing the right oil can make your chip experience a little less sinful.

4. Pizza (With a Thin Crust and Veggie Toppings)

Pizza lovers rejoice! A thin-crust pizza topped with a rainbow of veggies can be a balanced meal. Swap the traditional crust for whole grain or even cauliflower, and you’ve got a fiber-rich base.

Lighter cheese and an abundance of veggies not only add nutrition but also an explosion of flavors. This revamped pizza is less of a caloric bomb and more of a nourishing choice. Craving pizza doesn’t have to mean abandoning healthy eating; it’s all about how you craft it. Each bite offers a delightful harmony of taste and health.

5. Cheese Sticks

On-the-go snacking just got a little easier and healthier. While cheese sticks may seem overly processed, they are packed with protein and calcium, crucial for bone health. Their portion-controlled packaging makes them a smart snack for busy days.

These convenient bites satisfy cheese cravings without going overboard. Despite their simplicity, they serve a purpose in a balanced diet. Plus, they’re a hit with kids and adults alike. In the world of processed snacks, cheese sticks stand out as a surprisingly beneficial choice, offering nutrients in compact form.

6. Frozen Yogurt (Low-Sugar Versions)

For those ice cream cravings, low-sugar frozen yogurt is a delightful alternative. Choose plain or Greek-style versions for a treat that’s lower in calories yet still creamy. This indulgence provides a boost of protein and probiotics.

By topping it with fresh fruits, you not only enhance the flavor but also the nutritional value. It’s a satisfying dessert that keeps your health goals in check. Frozen yogurt bridges the gap between indulgence and health, making dessert time a little sweeter without the usual guilt.

7. Chocolate Milk

Once labeled as overly sugary, chocolate milk can be a nutritious choice when consumed wisely. With minimal added sugar, it offers a good mix of protein and calcium, essential for recovery after workouts.

Its creamy texture and chocolate flavor make it a favorite among many, while its nutritional profile supports muscle repair. This drink proves that even indulgent options can have health benefits. By opting for versions with less sugar, chocolate milk becomes a versatile addition to your diet, turning a simple drink into a powerhouse of nutrients.

8. Peanut Butter

Peanut butter isn’t just a childhood favorite; it’s a nutritional powerhouse. Full of healthy fats, fiber, and protein, this creamy spread satisfies hunger and adds a dose of energy. Choosing natural versions without added sugars or hydrogenated oils ensures you get the best out of it.

Slather it on whole-grain bread, or add it to smoothies for a nutrient boost. It’s a versatile ingredient that fits into many meals, making it both nostalgic and nourishing. Peanut butter, with its rich flavor and health benefits, is a staple that nutritionists often recommend.

9. Instant Oatmeal (Unsweetened)

Mornings can be a rush, and instant oatmeal rises to the occasion. Unsweetened versions provide whole grains and fiber, essential for heart health. Add your own toppings, like fresh fruits or nuts, for a personalized breakfast.

While flavored packets are tempting, creating your own mix ensures a nutritious start to the day. It’s a quick, easy meal that doesn’t compromise on health. Instant oatmeal, when done right, transforms a hectic morning into an opportunity for nourishment, proving that convenience and nutrition can go hand in hand.

10. Ice Cream (Real, in Small Servings)

Ice cream doesn’t have to be a forbidden pleasure. Choosing a small serving of real ice cream over artificial “diet” versions ensures a richer, more satisfying experience. The key is moderation.

With genuine ingredients, each scoop becomes a celebration of flavor and satisfaction. By savoring a smaller portion, cravings are kept in check without sacrificing taste. Real ice cream, with its creamy texture and delightful taste, proves that indulgence is possible within a balanced diet, turning a simple dessert into a cherished moment.

11. Trail Mix (When Not Candy-Loaded)

Trail mix is a snack with potential, as long as it isn’t loaded with candy. A mix of nuts, seeds, and a touch of dried fruit offers a balance of healthy fats and fiber. These ingredients provide a steady energy boost, making it a favorite for hikers and busy professionals alike.

Creating your own blend allows for healthier choices, avoiding the sugar overload of store-bought versions. This snack proves that mindful choices can transform simple ingredients into a nutritious delight, perfect for on-the-go snacking.

12. Beef Jerky (Low-Sodium, No Sugar Added)

Beef jerky isn’t just a road trip staple; it’s a protein-rich snack with potential. Opt for low-sodium, no sugar added varieties for a cleaner option. This savory treat is low in carbs and provides a satisfying chew, perfect for curbing hunger.

Look for brands that avoid added nitrates or unhealthy preservatives. With its robust flavor and portability, beef jerky is a smart snack choice. It combines convenience with nutrition, offering a taste of adventure in each bite, while proving that not all dried meats are created equal.

13. Dark Chocolate–Covered Almonds

Indulgence meets nutrition in dark chocolate-covered almonds. This delightful snack combines the antioxidants of dark chocolate with the fiber and protein of almonds. It’s a match made in heaven for those who crave something sweet yet nutritious.

A small handful satisfies cravings while offering nutritional benefits, making it a favorite for mindful snackers. These bite-sized delights prove that healthy snacking doesn’t mean sacrificing taste, turning a simple nibble into a luxurious experience. Enjoy them thoughtfully for an energizing boost that’s both delicious and beneficial.

14. Tortilla Chips (With Guac or Salsa)

Tortilla chips often get a bad rap, but paired with the right dip, they shine. Whole grain tortilla chips are a fiber-rich snack, and when dipped in guacamole or salsa, they provide a blend of healthy fats and vitamins.

This combination turns a simple snack into a balanced treat, offering both taste and nutrition. The vibrant flavors of guac or salsa elevate the experience, proving that with the right pairing, even chips can be a smart choice. Enjoying tortilla chips this way makes snacking both enjoyable and nourishing.

15. Granola Bars (Made with Real Ingredients)

Granola bars can be a minefield, but with the right ingredients, they’re a wholesome snack. Look for bars made with whole grains, seeds, and natural sweetness from fruits. A good bar offers at least 5g of protein and keeps sugar low, ensuring sustained energy.

Homemade options allow you to control the ingredients, avoiding unnecessary additives. These bars are perfect for those busy days when you need a quick, nutritious bite. Granola bars, when crafted thoughtfully, provide a healthy, portable snack that satisfies both hunger and taste buds.

16. Nachos (Built Smart)

Nachos don’t have to be a caloric nightmare. Building them smartly can turn them into a balanced meal. Use baked chips as a base, and top with a variety of nutritious ingredients like beans, salsa, and avocado.

A sprinkle of cheese adds flavor without overwhelming the dish. This approach proves that nachos can be more than just junk food; they can be a creative, satisfying meal. By focusing on healthy toppings, you can enjoy nachos in a way that aligns with both your taste and health goals.