How to read snack labels and make smarter choices

We all reach for quick snacks on the go – whether it’s something for the kids’ lunchboxes or an afternoon pick-me-up. But with so many impulse options, how often do we really stop to check the ingredients list?

A cereal bar or fruit smoothie might look healthy – after all, it’s got fruit in it, right? Yet those tiny lines of text on the back of the packet can reveal a lot about what you’re actually putting into your body, and how it could impact your energy, mood, and even gut health. Some of it may surprise you.

Watch out for sugar in your snacks

Let’s face it – sugar is in almost everything we eat, even when we’re trying to avoid it. Some sugars, like refined sugar or high-fructose corn syrup, give you a quick energy spike followed by a crash. That’s often where those ‘healthy snack’ impulse buys catch you.

Fruit bars, breakfast cereals, and flavoured yoghurts can hide more sugar than you’d expect. The World Health Organization recommends keeping sugars below 10% of your daily calories, ideally under 5%. For an adult consuming 2,000 kcal/day, that’s around 25g (6 teaspoons) per day.

A quick glance at the label can help you make smarter choices without giving up treats entirely. Check the sugar per 100g: the UK ‘traffic light system’ marks over 15g as ‘high sugar’ and under 5g as ‘low sugar’. As a rule of thumb, if a snack has more than 10g per 100g, consider a smaller portion or a different option.

Some sugar is fine, but anything over 5g per 100g is often masquerading as healthy and may not give you the benefits you’re expecting. If you want tasty snacks without any sugar at all, explore our zero-sugar snacks.

Beware of salts and flavourings

Too much salt in your food can affect your blood pressure over time. Some snacks have a surprising amount of salt in them and actually have additives to boost the flavour that you might have thought was natural. Does your apple flavoured cereal bar taste that good because it has apple in it?

Some snacks will have ingredients such as sea salt or Himalayan salt. These salts add some extra minerals which can be better for you than normal, refined table salt, but they should still be eaten in moderation.

Ideally, look at snacks that have less than 2g salt per 100g, which is a normal level. If the salt happens to be sea salt, even better. However, there are hardly any savoury snacks that are below this threshold because salt also acts also a preservative, especially for meat and plant-based products.

When it comes to flavourings, you may see ‘MSG’ (monosodium glutamate) on labels. It’s a flavour enhancer commonly added to savoury foods to intensify taste. While generally recognised as safe, some people report digestive discomfort or headaches when consuming it in large amounts. For peace of mind, all Morish snacks are msg-free.

Oils and fat content

Not all fats are created equal. While olive oil, avocado oil, and nut oils are celebrated for their health benefits, highly processed vegetable oils (especially corn, rapeseed and palm oil) are best avoided – yet those refined veg oils are often found in packaged foods.

Too much unhealthy fat, especially saturated and trans fats, can negatively impact heart health. Saturated fats are found in butter, palm oil, and some processed snacks, and should be consumed in moderation. Trans fats, often in hydrogenated or partially hydrogenated oils, are best avoided altogether.

For healthier snacking, aim for options made with good fats like olive, avocado, or nut oils, and check the label for saturated fat content. Look for snacks that are low in saturated fats and free from artificial or heavily processed oils. It’s a small step that can make a big difference to your overall health.

At Morish, we focus on using extra virgin olive oil, avocado oil, sesame oil, and unrefined, high-oleic organic sunflower oil. For peace of mind, all Morish snacks are corn, rapeseed and palm-oil-free.

Protein and dairy ingredients

Some snacks include whey protein, which can be great for a quick protein boost if you’re hitting the gym or trying to recover after a workout. Whey is absorbed quickly and helps with muscle repair. However, if your body doesn’t use all the protein, it can sometimes upset digestion, causing bloating or discomfort; that’s why it’s worth checking the type and amount of protein listed on the packet.

At Morish, we focus on natural protein sources. Our pork chicharrónes and air-dried steak are particularly high in protein, providing sustained energy without the digestive issues that some processed protein powders can cause. As a general guideline, a snack containing no more than 20 g of protein is filling and energising, without overloading your system.

Dairy can be another area where digestion issues arise. Many people experience gut discomfort from lactose, the natural sugar in cow’s milk. Nut milks, oat milk, or soya milk are excellent alternatives – they’re easier on digestion and often have a longer shelf life.

In snack products, soya is commonly used instead of cow’s milk. For peace of mind, all Morish Snacks are completely dairy-free, so you can enjoy them without worrying about lactose or dairy intolerance.

Additives, preservatives and artificial ingredients

Many packaged foods contain E-numbers and artificial colourings. These additives can make products look brighter, fresher, and more appealing on the shelf, but often it’s just a marketing tactic to encourage purchases. For example, something that claims to contain strawberries may only have a small amount of real fruit, while the vibrant red colour you see is likely artificial, added purely to make it look fruitier than it really is.

A quick glance at the ingredients list can reveal the actual fruit content and help you make informed choices. Understanding labels means you’re less likely to be misled by clever packaging claims. For peace of mind, all Morish snacks are GMO-free, only using natural ingredients.

If you’re looking for snacks that are naturally tasty and free from additives or preservatives, options like roasted seaweed sheets are a great choice. They’re naturally flavoured, crispy, and satisfying — all without the extra ‘nasties’ that manufacturers sometimes add to boost appearance or shelf life. Simple, clean snacks like these provide the nutrition and fullness you need without compromising on flavour.

Top tips for smarter snacking

Checking labels before you buy doesn’t have to be complicated. You don’t need to spend hours scrutinising every ingredient. Just a few minutes comparing labels – keeping an eye out for hidden sugars, refined oils, and artificial additives – can help you make smarter choices and give your health a real boost with just a few small adjustments.

Can you share any smart snack hacks? Share them with photos and videos on social and tag @morishsnacks – we’re keen to learn from you 💪!