Many people believe that all packaged foods are unhealthy, but that’s not entirely accurate. Some packaged foods can actually be nutritious, depending on how they are processed and what ingredients they contain. It is true that many packaged foods contain excessive amounts of salt, sugar, fat, calories, and additives that can be concerning.
However, not all packaged foods are bad for you. There are several options that are worth keeping in your pantry. Health experts have identified 9 packaged foods that are surprisingly healthy. These foods are listed below in order of their health benefits, from good to essential.
Thrive Market Organic Veggie Sticks
Nutrition: 1 bag 34 grams
Calories: 160
Fat:Â 6g (Saturated fat:Â 5g)
Sodium: 280mg
Carbs: 25g (Fiber: 1g , Sugar: 0g)
Protein:Â 1g
Veggie sticks can be a healthier alternative to chips as they are usually lower in fat, sodium, and calories. According to Bess Berger, a Registered Dietitian Nutritionist (RDN) who specializes in women’s health and the founder of Nutrition by Bess, products like Thrive Market Organic Veggie Sticks are a must-have snack item.
“These are a snack disguised as a splurge,” she says. “They’re made from real, dehydrated vegetables and organic starches. They’re lightly seasoned and cooked in avocado oil. No vegetable oil in these guys.”
She adds, “You get crunch and flavor without bloat and blood sugar spikes. Thrive Market keeps the ingredients clean and the taste crave-worthy, making them a smarter option for chip lovers who still want healthy, clean food.”
LesserEvil Organic Popcorn Himalayan Pink Salt
Nutrition: per serving 3 cups
Calories: 120
Fat:Â 6g (Saturated fat:Â 5g)
Sodium: 190mg
Carbs: 14g (Fiber: 4g , Sugar:0 g)
Protein:Â 2g
A good low-calorie, satisfying snack is LesserEvil Organic Popcorn Himalayan Pink Salt.It‘s organic, clean oil, organic and is the best snack for volume eating since three cups are in a serving.
Berger says, “LesserEvil takes things up a notch with organic, non-GMO popcorn popped in organic coconut oil and lightly dusted with Himalayan pink salt. You basically can’t get popcorn better than this!”
She adds, “It’s air-popped, gluten-free, and shockingly satisfying for only about 100 calories a cup. Perfect for Netflix marathons, or throwing in a lunchbox. Bonus that I love: coconut oil provides medium-chain fats that are great for energy and brain function. Crunchy, salty, and clean.”
Simple Mills Almond Flour Crackers
Nutrition: per serving 17 crackers
Calories: 150
Fat:Â 9g (Saturated fat:Â .5g)
Sodium: 230mg
Carbs: 17g (Fiber: 2g , Sugar: 0g)
Protein:Â 3g
Simple Mills Almond Flour Crackers are made with clean ingredients, are low carb and ideal for grain-free or low-glycemic diets.
“These crunchy little squares are the unicorn of crackers,” says Berger. “They’re gluten-free, grain-free, dairy-free, and still delicious.” She explains, “They’re made with almond flour, sunflower seeds, flax, and cassava, they’re low in carbs, high in flavor, and shockingly filling. Unlike ultra-processed crackers that leave you bloated and back in the pantry 20 minutes later, these have staying power. They’re perfect for cheese boards, snack plates, or late-night munching.”
Mary’s Gone Original Crackers
Nutrition: per serving 12 crackers
Calories: 140 calories
Fat:Â 5g (Saturated fat:Â .5g)
Sodium: 180mg
Carbs: 20g (Fiber: 3g , Sugar: 0g)
Protein:Â 4g
Mary’s Gone Original Crackers is one of the healthiest whole grain crackers. It has clean ingredients and has a decent amount of protein and fiber. Plus, it’s tasty and gluten-free, which matters for many.
“Gluten-free often gets a bad rap for tasting like cardboard, but Mary’s Gone Crackers flips that narrative,” says Berger. “They are made with organic whole grains and seeds like brown rice, quinoa, flax, and sesame. They’re full of fiber, healthy fats, and a satisfying crunch. They’re baked, not fried, and shockingly addictive. They’re perfect for scooping up hummus, guac, or your favorite dip without turning your snack into sodium city.”
Cocomo Coconut Peanut Butter
Nutrition: per serving 2 TBSP
Calories: 200
Fat:Â 16g (Saturated fat:Â 5g)
Sodium: 180mg
Carbs: 6g (Fiber: 3g , Sugar: 2g)
Protein:Â 6g
Cocomo Coconut Peanut Butter is a healthy indulgent spread you don’t need to feel guilty about.
“Packaged foods are often seen as overly processed and full of unwanted ingredients—but Cocomo Coconut Peanut Butter is a delicious exception,” says Rania Batayneh, MPH Nutritionist & Author of The One One One Diet – A #1 Amazon Best Seller. “It tastes like an indulgent ice cream topping, yet it’s shockingly clean, with only 3g of sugar from organic coconuts.”
She explains, “It’s 100% organic and made without artificial additives, preservatives, or seed oils. Plus, it’s packed with plant-based protein and energizing MCTs to fuel your day. With its rich flavor and creamy texture, Cocomo is a game-changer you’ll want to use in everything—from sweet treats to savory dishes and all your favorite peanut butter go-tos.”
Lazy Food Cacio e Pepe
Nutrition: 1 pouch = 2 servings
Calories: 290
Fat:Â 7g (Saturated fat:Â 4g)
Sodium: 500mg
Carbs: 40g (Fiber: 4g , Sugar: 2g)
Protein:Â 15g
The best full meal option on our list is Lazy Food’s Cacio e Pepe. It’s packed with plant protein and lower in fat than most pastas.
“Packaged meals are often loaded with preservatives, low in protein, and lacking in flavor,” but Lazy Food Co. turns convenience food into real nourishment,” says Batayneh. “Their meals are nutrient-dense, high in plant-based protein, and ready in minutes—designed for busy days without compromising on flavor or quality.
She explains, “Each one-pot, no-drain pouch features pasta made from a blend of chickpea and yellow pea, delivering over 30g of plant protein and a firm, al dente texture. Combined with real vegetables and rich, chef-developed sauces like Cacio e Pepe, these meals deliver full flavor and solid nutrition in under 10 minutes—offering a crave-worthy experience you’d never expect from something shelf-stable.”
GoVerden Avocado Cups
Nutrition: per serving 1 mini cup
Calories: 90
Fat:Â 9g (Saturated fat: 1 g)
Sodium: 220mg
Carbs: 5g (Fiber:4 g , Sugar: 0g)
Protein:Â 1g
GoVerden Avocado Cups are a quick and healthy way to get in good fats and other nutrients.
“We always think about portable proteins, but portable healthy fats, like those found in GoVerden Perfectly Ripe Avocado Cups help keep your snacks satisfying,” says Batayneh. This, along with the fiber make Avocado Cups a smart food to stock up on.”
She explains. GoVerden products are non-GMO and vegan certified not to mention their high-pressure pasteurization process eliminates pathogens which extends shelf life without the use of any preservatives. Each cup is made with just avocado, sea salt, lime juice and black pepper and provides plenty of heart-healthy fat in each 90-calorie cup.”
Trader Joe’s Steamed Lentils
Nutrition: per serving ½ cup
Calories: 120
Fat:Â .5g (Saturated fat:Â 0g)
Sodium: 230mg
Carbs: 21g (Fiber: 6g , Sugar: 0g)
Protein:Â 10g
Landing at No. 2 on the list are Trader Joe’s Steamed Lentils. To side dishes to hearty soups and salads, the lentils can be enjoyed several ways while boosting your health.
“Lentils are rich in fiber, which helps support a healthy gut microbiome,” says Dr. Federica Amati, Head Nutritionist at ZOE. “They’re also a great source of iron and slow-digesting complex carbohydrates, supporting steady energy levels throughout the day.”
She adds, “These ready-to-eat lentils make it easy to add legumes to salads, soups, or grain bowls with no prep required. At ZOE, we encourage regular consumption of legumes as part of a diverse, plant-rich diet to support gut health.”
Wild Planet Wild Sardines In Extra Virgin Olive Oil
Nutrition: per serving 3 oz
Calories: 170
Fat:Â 11g (Saturated fat:Â 3g)
Sodium: 260mg
Carbs: 0g (Fiber: 0g , Sugar: 0g)
Protein:Â 18g
The top spot for healthiest packaged foods that are shockingly healthy are Wild Planet Wild Sardines In Extra Virgin Olive Oil.
Sardines are an absolute health win. They’re packed with nutritional benefits that might surprise you.
“Sardines are rich in omega-3s, calcium, and protein,” says Dr. Amati. “Canned in heart-healthy olive oil, with no unnecessary additives, like Wild Planet Wild Sardines In Extra Virgin Olive Oil, are one of the most nutrient-dense shelf-stable protein sources.”
