Thrive Market’s Top 50 Snacks for Kids Ranked by Highest in Fiber

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

Looking for delicious and nutritious snacks that will also increase your child’s fiber intake? Thrive Market has your back. From crunchy fruits and veggies to whole-grain crackers and easy homemade treats, there are plenty of tasty high fiber foods to keep snack time exciting for school lunches, sports practice fuel, study sessions, road trips, and any time in-between.

Tips for Encouraging Kids to Eat More Fiber

• Start small: Introduce fiber-focused foods gradually to avoid digestive discomfort.
• Make it fun: Use cookie cutters to create fun shapes with whole-grain bread or fruits.
• Get kids involved: Let them help prepare snacks to increase their interest in eating new foods.
• Pair fiber with protein and healthy fats: This helps create balanced, satisfying snacks.

Snack Ideas With Fiber

Get your snack platter ready with these no-fuss ideas.

Fresh Fruits and Vegetables

Fruits and vegetables are natural sources of fiber and also provide vitamins and minerals. 

• Apples (with skin) – Slice them up and pair with nut butter for extra protein.
• Pears – Serve fresh or diced in yogurt.
• Carrots and celery – Pair with hummus or ranch dip.
• Berries (strawberries, raspberries, and blackberries) – Enjoy fresh, in smoothies, or mixed with yogurt.

Whole-Grain Snacks

Whole grains provide more fiber than refined grains, making them a great snack choice. 

• Whole wheat crackers — Pair with cheese or peanut butter.
• Popcorn – Air-popped and lightly seasoned for a fun, crunchy snack.
• Oatmeal – Prepare as overnight oats with fruits and nuts.
• Whole-grain toast —top with avocado or nut butter.

Nuts and Seeds

Nuts and seeds offer a great combination of fiber, protein, and healthy fats. Try:

• Almonds, walnuts, or pistachios (unsalted or lightly salted).
• Chia or flax seeds – Mix them into yogurt or smoothies.
• Homemade trail mix 

Legume-Based Snacks

Beans and lentils are high in fiber and make for great snacks. Options include:

• Roasted chickpeas – Crunchy and satisfying with a touch of seasoning.
• Hummus – Serve with whole wheat pita or veggie sticks.
• Edamame – Lightly salted and steamed for an easy protein-packed snack.

Dairy and Yogurt-Based Snacks

Dairy can be combined with fiber-rich foods for a nutritious snack. Try:

• Greek yogurt with berries and granola.
• Cottage cheese with sliced peaches or pears.
• Cheese with whole-grain crackers.

Thrive Market’s Top 50 Snacks for Kids Ranked by Highest in Fiber

Our snack list for kids of all ages is ranked from the highest amount of dietary fiber to the lowest, making it easy to pick a few new favorites for the family rotation. 

• Nature’s Path Smart Bran Cereal (17g)
• Patience SourCran, Sour Peach (14g)
• Patience SourCran, Sour Watermelon (14g)
• Wild Planet Tuna and White Bean Salad (10g)
• immi Spicy Red Miso Ramen (10g)
• ALOHA Protein Bar, Chocolate Mint (10g)
• Doctor in the Kitchen Flackers (9g)
• Thrive Market Organic Whole-Grain Granola, Toasted Vanilla Crunch (8g)
• Thrive Market Organic Whole-Grain Granola, Double Dark Chocolate Chip (8g)
• Magic Spoon Protein Granola, Honey Almond (8g)
• Bob’s Red Mill Organic Oatmeal, Fruit & Seed (8g)
• Rip Van Double Caramel & Vanilla Waffles (7g)
• Mosh Protein Bar, Blueberry Almond Crunch (7g)
• Seven Sundays Classic Muesli, Apple Cinnamon Almond (7g)
• A Dozen Cousins Refried Black Beans (7g)
• Simply Protein Snack Bars, Peanut Butter Chocolate (7g)
• Pan’s Mushroom Jerky, Salt & Pepper (7g)
• Lakanto Drinking Chocolate (7g)
• Purely Elizabeth Superfood Oatmeal, Classic Cinnamon (6g)
• Purely Elizabeth Superfood Oatmeal, Dark Chocolate Chunk (6g)
• NOKA Organic Superfood Smoothie, Blueberry Beet (6g)
• SkinnyDipped Dark Chocolate Peanut Butter Almonds (6g)
• Biena Sea Salt Chickpea Snacks (6g)
• RIND Chewy Fruit Leather, Tropical Blend (6g)
• Mamma Chia Prebiotic Chia Squeeze, Strawberry Lemonade (6g)
• ALOHA Protein Bar, Coconut Chocolate Almond (6g)
• LesserEvil Organic Popcorn (5g)
• RIND Snacks Chewy Fruit Leather, Orchard Blend (5g)
• Nature’s Path Pumpkin Seed & Flax Granola (5g)
• KIND Breakfast Cereal Bar, Peanut Butter (5g)
• Catalina Crunch Traditional Crunch Mix (5g)
• Catalina Crunch Traditional Crunch Mix, Cheddar (5g)
• Banza Chickpea Mac and Cheese (5g)
• Moku Mushroom Jerky, Hawaiian Teriyaki (5g)
• NOKA Superfood Smoothie, Strawberry Pineapple (5g)
• Bare Snacks Organic Apple Chips (4g)
• Pumpkin Tree Organics Pear Pouches (4g)
• Bobo’s Oat Bars, Chocolate Almond Butter (4g)
• Barney Butter Bare Smooth Almond Butter (4g)
• Eden Foods Organic Pistachios (3g)
• Joolie’s Organic Medjool Dates (3g)
• Mamma Chia Chia Squeeze, Blackberry Bliss (3g)
• Mary’s Gone Crackers, Superseed Everything (3g)
• Barney Butter Crunchy Almond Butter (3g)
• Pipcorn Mini Popcorn, Sea Salt (3g)
• IWON Organics Protein Stix, Mesquite BBQ (3g)
• Better With Buckwheat Crackers (2g) 
• Clif Bar Chocolate Peanut Butter Protein Bar (2g)
• Clif Bar ZBar Iced Oatmeal Cookie (2g)
• Lebby Chickpea Snacks, Milk Chocolate (2g)

7 Homemade Recipes With Fiber

Bean dips, muffins, and more snack ideas you can make yourself for everyone to enjoy all week.

Apple Cinnamon Overnight Oats
Add a dusting of cinnamon and fresh apples to finish this no-cook meal. 

Pumpkin Spice Chia Pudding
This make-ahead dish can be served for breakfast, a snack, or dessert. 

Pinto Bean Salad
Refuel after school or practice with a hearty bean salad served with your favorite tortilla chips. 

Vegan Chocolate Chip Protein Bites
Almond flour, peanut butter and dates make up the base of this easy recipe.

Vanilla and White Bean Hummus
Here’s a spin on traditional hummus that serves as a sweet snack

Blueberry and Turmeric Spice Muffins
Gluten-free rolled oats and buckwheat flour add heft to these tasty muffins that are filled with jam. 

Chai Spiced Banana Crumb Muffins
Wheat flour, Greek-style yogurt, and bananas make for a moist muffin with chai-inspired spices.