Raising Snack check: the facts behind kids' snacks
Four facts for each snack, from official sources and the label: added sugar, how processed it is, protein and fiber, and choking risk for children under 4. No scores and no verdicts — just the facts and where they come from. How we check
The bar has four parts, one per fact: Added sugar, Highly processed, Low protein and fiber, Choking risk under 4. A filled part means the fact applies.
Popcorn
Is popcorn healthy? Plain air-popped popcorn has no added sugar and 4.1 g fiber per ounce, but the AAP lists it as a choking risk. Numbers and sources.
Pretzels
Are pretzels healthy? Hard pretzels have 0 g added sugar but 370 mg sodium and 1 g fiber per serving, and the CDC lists them as a choking risk. Sources inside.
Hummus
Is hummus healthy? Store-bought hummus has 0 g added sugar, 2 g protein and 1 g fiber per 2 tablespoons, plus sesame, a major allergen. Numbers and sources.
Veggie straws
Are veggie straws healthy? Cheddar Veggie Straws list potato starch and potato flour first, with 1 g protein and 0 g fiber per ounce. Numbers and sources.
Rice cakes
Are rice cakes healthy? Plain rice cakes are brown rice and salt, 35 calories each, with under 1 g of protein and fiber. Toppings and choking facts inside.
Nutella
Is Nutella healthy for kids? Two tablespoons have 19 g of added sugar, 2 g of protein, and 200 calories. Label facts, choking notes, and swaps for ages 4–8.
Oatmeal
Is oatmeal healthy? A cup of plain oats cooked in water has 4 g fiber and 6 g protein and no added sugar; one flavored packet lists 14 g. Sources inside.
Graham crackers
Are graham crackers healthy? Honey Maid lists 8 g of added sugar, 2 g protein and 1 g fiber in two sheets, plus soy lecithin and artificial flavor. Sources.
Pancakes
Are pancakes healthy? Three Eggo Buttermilk pancakes have 11 g added sugar before syrup and 6 g protein. Homemade and frozen numbers, with sources.
Mac and cheese
Is mac and cheese healthy? Boxed Kraft has 0 g added sugar and 8 g protein, but 530 mg sodium and emulsifying salts. Boxed vs homemade, with sources.
String cheese
Is string cheese healthy? One stick has 6 g protein and 0 g added sugar; the AAP and CDC both list string cheese as a choking risk. How to serve it.
Uncrustables
Are Uncrustables healthy for kids? The peanut butter and grape jelly sandwich has 8 g of added sugar, 6 g of protein, and 220 mg of sodium. Facts for ages 4–8.
Raisins
Are raisins healthy? A 1.5 oz box has no added sugar, 1.9 g fiber and 28 g of natural sugar, and the CDC lists raisins as a choking risk. Numbers and sources.
Granola bars
Are granola bars healthy? Two Nature Valley bars have 11 g added sugar and 3 g protein, and the CDC lists granola bars as a choking risk. Numbers and sources.
Crackers
Are crackers healthy for kids? Five butter-style crackers have 80 calories, 1 g of added sugar, 1 g of protein, and 130 mg of sodium. Snack facts for ages 4–8.
Applesauce
Is applesauce healthy for kids? Half a cup of unsweetened applesauce has 0 g of added sugar and 51 calories; sweetened has 15 g added. Pouches and jars.
Chicken nuggets
Are chicken nuggets healthy for kids? Five typical frozen nuggets have 14 g of protein, 470 mg of sodium, and 0 g of added sugar. Label facts for ages 4–8.
Apple juice
Is apple juice healthy for kids? A cup of 100% apple juice has 25 g of natural sugar and no fiber. The AAP limit: 4–6 oz a day at ages 4–6, 8 oz at 7–8.
Lunchables
Are Lunchables healthy for kids? The Turkey & Cheddar pack has 390 mg of sodium, 7 g of protein, and 2 g of added sugar. Label facts and 2024 Consumer Reports.
Gatorade
Is Gatorade bad for kids? A 12 oz Gatorade Thirst Quencher Fruit Punch has 21 g of added sugar and 160 mg of sodium. What the AAP and dietary guidelines say.
Fruit snacks
Are fruit snacks healthy for kids? A typical pouch has 13 g of added sugar, no fiber, and synthetic dyes. The CDC lists chewy fruit snacks as a choking hazard.
Prime drink
Is Prime bad for kids? Prime Hydration has no caffeine and 0 g of added sugar. Prime Energy has 200 mg of caffeine and is labeled not for under 18. Label facts.
Animal crackers
Are animal crackers healthy for kids? Sixteen typical animal crackers have 7 g of added sugar, 2 g of protein, and 1 g of fiber. Label facts for ages 4–8.
Popsicles
Are popsicles healthy for kids? Three typical ice pops have 110 calories and 17 g of added sugar, with no protein or fiber. Label facts and homemade swaps.
Yogurt tubes
Are yogurt tubes healthy for kids? A typical berry tube has 45 calories, 5 g of added sugar, and 2 g of protein. How tubes compare with plain yogurt.
Potatoes
Are potatoes healthy for kids? A 110 g baked potato with skin has 102 calories, 2.4 g of fiber, and no added sugar. Tots and fries, portions for ages 4–8.
Sweet potatoes
Are sweet potatoes healthy for kids? A 110 g baked sweet potato has 99 calories, 3.6 g of fiber, and no added sugar. Portions and serving ideas, ages 4–8.
White rice
Is white rice healthy for kids? 140 g of cooked white rice has 182 calories, 0.6 g of fiber, and no added sugar; brown rice has 2.2 g. Portions for ages 4–8.
Cream cheese
Is cream cheese healthy for kids? One ounce of original brick cream cheese has 100 calories, 2 g of protein, 110 mg of sodium, and 0 g of added sugar. Ages 4–8.
Pasta
Is pasta healthy for kids? 140 g of cooked enriched pasta has 221 calories, 8.1 g of protein, 2.5 g of fiber, and no added sugar. Dry vs cooked, ages 4–8.
Beef jerky
Is beef jerky healthy for kids? One ounce of Jack Link's Original has 80 calories, 12 g of protein, and about 590 mg of sodium. Slim Jim facts, ages 4–8.
Peanut butter
Is peanut butter healthy for kids? Two tablespoons of Jif Creamy peanut butter have 190 calories, 7 g of protein, and 2 g of added sugar; natural has 0 g.
Watermelon
Is watermelon healthy for kids? Two cups of diced watermelon (280 g) have 84 calories, no added sugar, and 1.1 g of fiber. Seeds and serving ideas for ages 4–8.
Cheerios
Are Cheerios healthy for kids? 1½ cups of Original Cheerios have 140 calories, 1 g of added sugar, 5 g of protein, and 4 g of fiber. Label facts for ages 4–8.
Grapes
Are grapes healthy for kids? About 1 cup of grapes (140 g) has 97 calories, no added sugar, and 1.3 g of fiber. Whole grapes are on AAP and CDC choking lists.
Eggs
Are eggs healthy for kids? One large hard-boiled egg has 78 calories, 6.3 g of protein, no added sugar, and 62 mg of sodium. Scrambled eggs and allergy facts.
Pizza
Is pizza healthy for kids? A quarter of a frozen four-cheese pizza has 340 calories, 1 g of added sugar, 15 g of protein, and 810 mg of sodium. Plus takeout.
Raisin Bran
Is Raisin Bran healthy for kids? Calculated from USDA FDC per-100 g values (FDC 2519019), 1 cup of Kellogg's Raisin Bran has about 9 g of added sugar.
Honey
Is honey healthy for kids? One tablespoon of honey has 64 calories and 17 g of sugar, all counted as added sugar by the FDA. CDC: no honey before age 1.
Milk
Is milk healthy for kids? One cup of whole milk has 149 calories, 7.7 g of protein, and no added sugar. What the AAP and 2025–2030 Guidelines say, ages 4–8.
Granola
Is granola healthy for kids? Half a cup of store-brand oats and honey granola has 220 calories and 12 g of added sugar, with 5 g of protein. Facts for ages 4–8.
Honey Nut Cheerios
Are Honey Nut Cheerios healthy for kids? One cup has 140 calories, 12 g of added sugar, 3 g of protein, and 3 g of fiber, per the General Mills label. Ages 4–8.
Oat milk
Is oat milk healthy for kids? A cup of Oatly Original has 3 g of protein and 7 g of added sugar; whole cow's milk has about 8 g of protein. Facts for 4–8.
Honey Bunches of Oats
Is Honey Bunches of Oats healthy? A cup of Honey Roasted has 8 g of added sugar, 3 g of protein, and 2 g of fiber. Label facts and pairings for ages 4–8.
Ritz crackers
Are Ritz crackers healthy for kids? Five Ritz Original crackers have 80 calories, 1 g of added sugar, <1 g of protein, and 130 mg of sodium. Facts for 4–8.
Kind bars
Are Kind bars healthy? A Kind Dark Chocolate Nuts & Sea Salt bar has 6 g of protein, 7 g of fiber, and 4 g of added sugar. Label and allergy facts for 4–8.
Cheez-Its
Are Cheez-Its healthy for kids? A serving of 27 Cheez-It Original crackers has 150 calories, 0 g of added sugar, 3 g of protein, and 200 mg of sodium.
Avocado
Is avocado healthy for kids? A 50 g serving (FDA reference amount) has 80 calories, 3.4 g of fiber, and no added sugar, per USDA. Serving notes for ages 4–8.
Wheat Thins
Are Wheat Thins healthy for kids? Sixteen Wheat Thins Original have 140 calories, 4 g of added sugar, 3 g of fiber, and 200 mg of sodium. Label facts for 4–8.
Apples
Are apples healthy for kids? A small apple has 77 calories, 3.6 g of fiber, and no added sugar, per USDA. Raw apple pieces are on the AAP choking list.
Dark chocolate
Is dark chocolate healthy for kids? 30 g of Green & Black's Organic 70% has 9 g of added sugar; an ounce of 70–85% chocolate has about 23 mg of caffeine.
Cream of Wheat
Is Cream of Wheat healthy for kids? Three tablespoons of Original 2½ Minute, dry, have 0 g of added sugar, 3 g of protein, and 1 g of fiber. Facts for 4–8.
Triscuits
Are Triscuits healthy for kids? Six Triscuit Original crackers have 120 calories, 0 g of added sugar, 3 g of fiber, and 170 mg of sodium. Facts for 4–8.
Bananas
Are bananas healthy for kids? A medium banana has 105 calories, 3.1 g of fiber, 422 mg of potassium, and no added sugar, per USDA. Serving ideas for ages 4–8.
Almond milk
Is almond milk healthy for kids? A cup of Silk Original Almondmilk has 1 g of protein and 7 g of added sugar; whole cow's milk has about 8 g of protein.
Celsius
Is Celsius healthy? A 12 oz can of Celsius Sparkling Orange has 200 mg of caffeine, and the brand says it is not recommended for children under 18. Label facts.
Greek yogurt
Is Greek yogurt healthy for kids? Great Value plain whole milk Greek yogurt has 16 g of protein and 0 g of added sugar per ¾ cup; strawberry has 13 g added.
Maple syrup
Is maple syrup healthy for kids? A tablespoon of pure maple syrup has 12 g of sugar, and FDA rules count all of it as added sugar. Facts for ages 4–8.
Vitaminwater
Is vitamin water healthy? A 20 oz bottle of vitaminwater XXX açai-blueberry-pomegranate has 26 g of added sugar and 100 calories. Label facts for kids 4–8.
Orange juice
Is orange juice healthy for kids? A cup of 100% orange juice has 21 g of natural sugar. The AAP limit is 4–6 oz a day at ages 4–6 and 8 oz at ages 7–8.
Rice Krispies
Are Rice Krispies healthy for kids? A 1½-cup serving of the original cereal has 4 g of added sugar, 3 g of protein, and 0 g of fiber. Treats bar facts too.
Strawberries
Are strawberries healthy for kids? A cup of whole strawberries has 46 calories, 2.9 g of fiber, and no added sugar. The CDC lists uncut berries for choking.
Ice cream
Is ice cream healthy for kids? ⅔ cup of a typical vanilla ice cream has 170 calories, 14 g of added sugar, and 3 g of protein. Label facts for ages 4–8.
Frosted Mini-Wheats
Are Frosted Mini-Wheats healthy for kids? 25 biscuits of the Original Bite Size cereal have 12 g of added sugar, 6 g of fiber, and 5 g of protein. Label facts.
Hot dogs
Are hot dogs healthy for kids? A typical beef frank has 530 mg of sodium and 6 g of protein. The AAP and CDC both list hot dogs as a choking hazard.
Carrots
Are carrots healthy for kids? Three ounces of raw carrots have 35 calories, 2.4 g of fiber, and no added sugar. AAP and CDC list raw carrots for choking.
Blueberries
Are blueberries healthy for kids? A cup of fresh blueberries has 84 calories, 3.6 g of fiber, and no added sugar. The CDC lists uncut berries for choking.
Waffles
Are waffles healthy for kids? Two Eggo Homestyle frozen waffles have 180 calories, 4 g of added sugar, 4 g of protein, and 330 mg of sodium, before syrup.
Goldfish crackers
Is Goldfish healthy for kids? 55 Cheddar Goldfish crackers have 140 calories, 0 g of added sugar, 3 g of protein, and 250 mg of sodium. Label facts for 4–8.
Chocolate milk
Is chocolate milk healthy for kids? An 8 fl oz bottle of lowfat chocolate milk has 11 g of added sugar and 8 g of protein. Plain milk has no added sugar.
Pop-Tarts
Are Pop-Tarts healthy for kids? Two Frosted Strawberry Pop-Tarts have 370 calories and 30 g of added sugar, three times the 10 g per-meal limit. Label facts.
Cinnamon Toast Crunch
Is Cinnamon Toast Crunch healthy for kids? A 1-cup serving of the original cereal has 12 g of added sugar, 3 g of fiber, 2 g of protein, and 230 mg of sodium.
Chicken tenders
Are chicken tenders healthy for kids? 3 oz of typical frozen breaded chicken strips have 13 g of protein and 500 mg of sodium; plain roasted chicken has 63 mg.
Frosted Flakes
Are Frosted Flakes healthy for kids? One cup of the original cereal has 12 g of added sugar, 2 g of protein, 1 g of fiber, and 190 mg of sodium. Label facts.
Fish sticks
Are fish sticks healthy for kids? Four Gorton's Crunchy Breaded Fish Sticks have 230 calories, 10 g of protein, 1 g of added sugar, and 430 mg of sodium.
How the bar works
Each snack card shows a bar with four parts. A filled part means the fact applies:
- Added sugar: the label lists any added sugar per serving. The 2025–2030 Dietary Guidelines say no amount is recommended for children 5 to 10.
- Highly processed: the ingredient list includes a marker of NOVA group 4 foods, such as flavors, colors, emulsifiers or certain sugars like maltodextrin.
- Low protein and fiber: a serving has less than 5 g of protein and less than 2.8 g of fiber, the FDA's "good source" levels.
- Choking risk under 4: the food is named on the AAP or CDC choking list for young children.
The full rules and every source, with the date we checked it, are on our sources page.
What the bar doesn't tell you
The bar is not a health score, and a snack with no filled parts isn't automatically the right choice for every child. Portion size matters: the numbers are for the serving shown on each card. Allergies aren't part of the bar; each card notes major allergens, and you know your child's needs. For questions about your child's diet, growth or allergies, ask your pediatrician.
Guides: snacks, lunches, breakfasts, dinners, and picky eating.