Hey Snack Loving Friends who are looking Omega-3 Snacks,
For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the best on-the-go Omega-3 Snacks!
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As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!
Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!
So here they are… (Scroll down to read the fourth post in this series, Top On-The-Go Omega-3 Snacks).
- Dietitian Approved Gluten Free Snacks
- Healthiest Chips and Crackers According to a Dietitian
- Top On-the-Go Omega-3 Snacks (This Post!)
- The Best Nutrition Bars and Protein Bars
- Dietitian Approved Fiber Rich Snacks
- Best On-the-Go Protein Snacks According to a Dietitian
- Dietitian Approved Nut-Free Snacks
- Top Whole Grain Packaged Snacks
- Dietitian Approved Antioxidant Snacks
- Healthy On the Go Fruit and Vegetable Snacks
- The Best On-the-Go Probiotic Snacks According to a Dietitian
- The Healthiest Non-perishable Packaged Entrees According to a Dietitian
Why Eat Omega-3 Snacks
Did you know that According to research, Omega-3s:
- May help with joint Pain/arthritis
- Has anti-inflammatory properties
- May help with ADD/ADHD symptoms
- May improve energy levels/ fatigue
- Help with mood and mood disorders like depression, anxiety, and stress
- Reduce the risk of heart disease
- Improve Gut microbial health and gut inflammation
- May reduce cognitive decline and the risk of Alzheimer’s and Dementia
- May improve memory
- Aids in addiction recovery
Did you also know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher!!! So the take home message is EAT MORE OMEGA-3s and Omega-3 snacks!!!
The Omega-3 snacks that have EPA and DHA Omega-3s are listed first since EPA and DHA are the most biologically active Omega-3s.
The plant-based Omega-3 snacks with ALA omega-3s are listed next. In plant foods, less than 1% to up to 15% of ALA is converted to EPA and DHA. This doesn’t mean you shouldn’t eat ALA Omega-3s; in fact, you should eat more of it so that plenty can be converted to EPA and DHA. You should especially up your ALA Omega-3 intakes if you do not eat fish.
Find out more about Omega-3 and other nutrients in The Nourishing Meal Builder.
Top On-the-Go Omega-3 Snacks with DHA and EPA
Tuna Pouches
Two of the best ways to get DHA and EPA Omega-3 on-the-go is with Tuna and Salmon pouches. I currently have two favorite brands: Wild Planet and Starkist pouches. Tuna pouches are the perfect on-the-go Omega-3 snack or even lunch, especial if you pair it with a healthy cracker.
Starkist Tuna Creations
The Starkist Tuna Creations are wild caught, gluten free, and come in single serving packets. They have about 15-17gm of protein and only 70-90 calories per packet. They are not only a great source of omega-3s and protein, but also B12. Because of the protein, these packets are super filling; thus, may help with weight loss.
Wild Planet Tuna Pouches
Wild Planet Tuna is also a great source of protein and DHA and EPA Omega-3s. Tuna by Wild Planet also comes in single serving packets and are wild caught. They have a simple ingredients list with the first ingredient being low mercury tuna. The protein helps with satiety, which can aid in weight loss. According to the Wild Planet website, they do not use gluten of any form in their products.
Starkist Wild Caught Salmon
Salmon is another DHA and EPA Omega-3-rich fish. Fortunately you can also get ready-to-eat Starkist Salmon pouches for those times you don’t’ have time to grill a salmon. Starkist makes fantastic wild caught salmon pounches as well. These pouches are only 70-90 calories per packet and have 13-14 gms of filling protien. They are also gluten free and a good source of Vitamin B12. Pair the salmon with a healthy cracker to get a quick snack or lunch on-the-go.
Oatmega
These Oatmega Bars have Omega-3s, but not just any Omega-3s…DHA and EPA Omega-3s! They are high in grass-fed whey protein, fiber, vitamins, and minerals, and low in sugar. Thanks to the protein and fiber, these Omega-3 bars are filling; thus, aid in weight loss. Oatmega Bars are also certified gluten free.
Horizon Organic Milk with DHA Omega-3
I love these kid-friendly Horizon Organic Milk with DHA Omega-3 single serve “juice” boxes. You do not have to refrigerate them so you can carry them with you! They are a great source of protein and calcium as well and you can get them in vanilla or chocolate flavor. I particularly like these little boxes for my kids because I haven’t been able to get my 6 year old and 9 year old to like salmon or tuna just quite yet. So this is a way to make sure they are getting their Brain boosting Omega-3s.
Omega-3 Snacks with ALA
Emerald Almonds, Walnuts, and Cherries
Any product with Walnuts is going to be a good source of Omega-3. Walnuts also have anti-inflammatory properties. I picked this particular product because not only does it have Walnuts, but this mix is one of the tastiest I have tried. These Emeralds have a simple ingredients list and 0 mg sodium. I also like that these filling snacks come in pre-portioned 100 calorie packs so they can aid in weight loss as well. They are also a good source of protein, vitamins, minerals, healthy fats and antioxidants as well. According to the packaging, Emerald Nuts are certified gluten free.
Orchard Valley Trail Mix with Walnuts
I love all of Orchard Valley Harvest nut mixes, but if you are looking for an Omega-3 snack, go for one of their mixes with walnuts. They even have a mix called Orchard Valley Harvest Omega-3 Mix which contains walnuts, cranberries, almonds, and Pistaccios. Oh my goodness, I want some right now! Nuts are a great source of antioxidants, super filling protein, and healthy fats as well so you really can’t go wrong with a snack featuring wholesome nuts as the main ingredient!
Along with all the benefits of Omega-3s mentioned above, foods with antioxidants also:
- Supports brain function, focus, and attention
- May reduce the risk of Alzheimer’s and Dementia
- Provides immune support
- Anti-inflammatory
- May improve mood, depression, stress, and anxiety
- May reduce the risk of cancer
- Reduce the risk of heart disease and stroke
- May reduce joint pain and arthritis inflammation
- Aids in addiction recovery
Mega Omega Power Up Trail Mix
If you see a trail mix with Omega-3 in the title you can bet that walnuts are in them. The Mega Omega Power Up Mix is actually just one of their products that has Omega-3s. The Mega Omega mix contains a mixture of standout ingredients which include walnuts, almonds, cranberries, pumpkin seeds, and dried mango. Although only one of their trial mixes mentions Omega-3s in the name, many of their mixes actually have Omega-3- rich walnuts. The High Energy Trail mix contains walnuts, dried bananas, cashews, dried papaya, cranberries, dried pineapple, and dried coconut chips, and the Goji Power Up Trail mix contains walnuts, cranberries, pumpkin seeds, cashews, goji berries, and coconut. With ingredients like these, these trail mixes are great sources of protein, antioxidants, healthy fats, and of course Omega-3s. According to the Power Up website, all their products are gluten free.
Along with all the benefits of Omega-3s mentioned above, foods with antioxidants also:
- Supports brain function, focus, and attention
- May reduce the risk of Alzheimer’s and Dementia
- Provides immune support
- Anti-inflammatory
- May improve mood, depression, stress, and anxiety
- May reduce the risk of cancer
- Reduce the risk of heart disease and stroke
- May reduce joint pain and arthritis inflammation
- Aids in addiction recovery
Carrington Farms Organic Flax Chia Blends Go Pak and Carrington Farms Organic Milled Flax Go Pak
These Carrington Farms Organic Flax Chia Blends Go Paks are so cool! They are little packs of standout ingredients like flax seeds and chia seeds that you can take with you anywhere. They are a great source of fiber, antioxidants, minerals and Omega-3s! You can eat them alone or better yet add them to your food anywhere! These gluten free snacks are fantastic additions to yogurt, oatmeal, salads, smoothies, and even ice cream. Since they are filling they can aid in weight loss.
Along with all the benefits of Omega-3s mentioned above, foods with antioxidants also:
- Supports brain function, focus, and attention
- May reduce the risk of Alzheimer’s and Dementia
- Provides immune support
- Anti-inflammatory
- May improve mood, depression, stress, and anxiety
- May reduce the risk of cancer
- Reduce the risk of heart disease and stroke
- May reduce joint pain and arthritis inflammation
- Aids in addiction recovery
Empact Protein Energy Bars
These protein and energy bars are geared towards women. They have a simple ingredients list and are a good source of protein, antioxidants, vitamins, minerals, fiber, and healthy fats. Their standout ingredients include Omega-3 rich flaxseed and chia seed. Empact Protein Energy bars are low in sugar, and filling as well.
Bonus: Empact also makes a Protein and Energy Bar Plus Probiotics and Prebiotics!
Below are a few possible benefits (according to research) of the nutrients found in Empact Protein and Energy Bars:
- May help with mood disorders like depression, anxiety, stress
- May improve energy levels/ fatigue
- Promote a healthy immune system
- May improve GI Inflammation
- Aid in addiction recovery
- Promote healthy gut bacteria and bacteria balance.
- Has anti-inflammatory properties
- Aid in Digestion
- Promote healthy digestion
- May reduce joint pain and arthritis inflammation
- Reduce the risk of heart disease and stroke
- Help you feel full after eating; thus, helps with satiety and weight loss
- Protects against diabetes
- May help with ADD/ADHD symptoms
- Reduce cognitive decline and the risk of Alzheimer’s and Dementia
- May improve memory
- Has cancer fighting properties
Doctor in the Kitchen Flackers Gluten Free Flax Seed Crackers
The star ingredient in these 100% whole grain Flackers is the Flax Seeds. Nutrients in these crackers include ALA Omega-3, antioxidants, B vitamins, and Potassium. And with 6 gm of fiber and 4 gm of protein, these flackers are going to help you feel full. They are also baked, not fried; have only 1 gm of sugar; and have 0 added sugar and trans fat. They are also gluten free!
Because these Flackers have many of the same ingredients as the Way Better Tortilla chips, they also have some of the same possible benefits:
- May help with mood disorders like depression, anxiety, stress
- May improve energy levels/ fatigue
- Promote a healthy immune system
- May improve GI Inflammation
- Aid in addiction recovery
- Promote healthy gut bacteria and bacteria balance.
- Has anti-inflammatory properties
- Promote healthy digestion
- May reduce joint pain and arthritis inflammation
- Reduce the risk of heart disease and stroke
- Help you feel full after eating; thus, helps with satiety and weight loss
- Protects against diabetes
- May help with ADD/ADHD symptoms
- Reduce cognitive decline and the risk of Alzheimer’s and Dementia
- May improve memory
- Has cancer fighting properties
Simple Mills Sprouted Seeds
These Simple Mills Sprouted Seeds Crackers have so many super seeds in them like flax, sunflower, hemp, and chia, and they are a good source of protein, fiber, Omega-3, antioxidants, and Vitamin E!
Research Backed Benefits of Omega-3 and Antioxidants:
- May help with joint Pain/arthritis
- Has anti-inflammatory properties
- May help with ADD/ADHD symptoms
- May improve energy levels/ fatigue
- Helps with mood and mood disorders like depression, anxiety, stress
- Reduces the risk of heart disease
- Improve Gut microbial health and gut inflammation
- May reduce cognitive decline and the risk of Alzheimer’s and Dementia
- May improve memory
- Aids in addiction recovery
Primal Kitchen Protein Bars
Primal Kitchen Proteins Bars are a good source of protein, and Omega-3s. They are gluten free, low in sugar, and have a simple ingredient list. Their standout ingredient is the Omega-3 rich Flaxseed. (Ingredients may vary between flavors). They are also grain free and cage free.
Health Warrior Chia Bars
These bars are packed with nourishing ingredients. The star ingredient and first ingredient on their simple ingredients list is the chia seed. Health Warrior Chia Bars are a good source of Omega-3s, fiber, antioxidants, and minerals. They are only 100 calories and yet extremely filling for two reasons. One, they are a good source of fiber, and two, they absorb water. Health Warrior Chia Bars are gluten free, low in sugar, and have zero added sugar and trans fat.
Below are a few possible benefits (according to research) of the nutrients found in Health Warrior Chia Seed Bars:
- May help with mood disorders like depression, anxiety, stress
- May improve energy levels/ fatigue
- Promote a healthy immune system
- May improve GI Inflammation
- Aid in addiction recovery
- Promote healthy gut bacteria and bacteria balance.
- Has anti-inflammatory properties
- Promote healthy digestion
- May reduce joint pain and arthritis inflammation
- Reduce the risk of heart disease and stroke
- Help you feel full after eating; thus, helps with satiety and weight loss
- Protects against diabetes
- May help with ADD/ADHD symptoms
- Reduce cognitive decline and the risk of Alzheimer’s and Dementia
- May improve memory
- Has cancer fighting properties
88 Acres
I love 88 Acres for people with or without a nut allergy. They are made in a nut free and gluten free facility. These bars are made out of seeds like flax (rich in Omega-3), pumpkin, and sunflower instead of nuts. They have a simple ingredients list and are a good source of protein, fiber, vitamins, minerals, healthy fats, and antioxidants.
The Cinnamon and Oat Seed bar also contains cinnamon, which is anti-inflammatory and anti-bacterial, and the Ginger Apple Seed bar contains ginger, which is anti-inflammatory.
Possible Benefits are Some of the Ingredients in 88 Acres:
- May help with mood disorders like depression, anxiety, stress
- May improve energy levels/ fatigue
- Promotes a healthy immune system
- May improve GI Inflammation
- Aids in addiction recovery
- Promotes healthy gut bacteria and bacteria balance.
- Has anti-inflammatory properties
- Promotes healthy digestion
- May reduce joint pain and arthritis inflammation
- Reduces the risk of heart disease and stroke
- Improves with satiety and aids weight loss
- Protects against diabetes
- May help with ADD/ADHD symptoms
- Reduce cognitive decline and the risk of Alzheimer’s and Dementia
- May improve memory
- Has cancer fighting properties
Way Better Sprouted Tortilla Chips
The star ingredients of the Way Better Sprouted Tortilla Chips are flaxseed, chia seeds, quinoa, and beans. These chips are 100% whole grain and gluten free! When you eat Way Better chips, you’re getting plant-based omega-3s, antioxidants, B vitamins, and potassium. And because of the fiber, you will feel fuller than you would just eating the common chip. These chips have a simple ingredients list, zero sugar, zero trans fat, and less calories and sodium than many standard chips. Bonus for anyone with a nut allergy, Way Better chips are manufactured in a nut-free facility!
A Few Cons:
These chips are baked first then fried for a short the in sunflower oil, and they are more expensive than the standard chip.
Mary’s Gone Crackers
Mary’s Gone Crackers have a simple ingredients list including standout ingredients like flaxseed, quinoa, and the first ingredient listed, whole grain brown rice. What you get from eating these crackers: omega-3, antioxidants, protein, fiber, and B vitamins. What you don’t get: gluten, sugar, added sugar, and trans fat. They are also completely nut free! These baked (not fried) nutrient-dense crackers will also leave you feeling full and satisfied and aid in weight loss (thanks to the protein and fiber).
Possible benefits from the nutrients in Mary’s Gone Crackers:
- May help with mood disorders like depression, anxiety, stress
- May improve energy levels/ fatigue
- Promote a healthy immune system
- May improve GI Inflammation
- Aid in addiction recovery
- Promote healthy gut bacteria and bacteria balance.
- Has anti-inflammatory properties
- Promote healthy digestion
- May reduce joint pain and arthritis inflammation
- Reduce the risk of heart disease and stroke
- Help you feel full after eating; thus, helps with satiety and weight loss
- Protects against diabetes
- May help with ADD/ADHD symptoms
- Reduce cognitive decline and the risk of Alzheimer’s and Dementia
- May improve memory
- Has cancer fighting properties
My Super Pop
These whole grain pops are made from star ingredients like Flax, Quinoa, sunflower, and chia. Flax, Quinoa, and Chia contain heart healthy, disease fighting antioxidants. Plus, flax and chia seeds are a good source of plant-based ALA Omega-3s. And remember, the Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s and Omega-3 snacks!!! My Super Pops also have zero sugar and are gluten free and nut free.
Antioxidant Benefits Include:
- May decrease the risk of cancer
- Have anti-inflammatory properties
- Promotes a healthy gut
- Reduces the risk of heart disease and stroke
- May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
- Helps with mood disorders like depression, anxiety, stress
Take Home Message
Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:
- Heart Disease & Stroke
- Diabetes
- Inflammation
- Rheumatoid Arthritis
- Fibromyalgia
- GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
- IBS, IBD, & SIBO
- Migraines & headaches
- Fatigue
- Frequent colds and illnesses
- Alzheimer’s and Dementia
- Autoimmune Diseases
- Mucus drainage and phlegm
- Allergies
- Lack of brain focus and attention
- Memory problems
- Joint Pain
- Hormone Imbalance
- Mood disorders like depression, anxiety, and stress
- Acne
- Insomnia
- Inability to lose weight
- Crohn’s disease
- Lupus
- Celiac disease
- MS
- Parkinson’s
These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet. You can find out how to incorporate more of these nutrients into your meals in The Nourishing Meal Builder.
Lacy Ngo, MS, RDN, the owner of Mindfulness in Faith, LLC, is one of the top experts in faith-based mindfulness and nutrition. Ngo is the author of several books including The Nourishing Meal Builder, The Nourishing Meal Builder: the Gluten-Free, Dairy-Free Edition, Faith, Mindfulness, & Nutrition, and Mindfulness in Faith and Freezer Meals.
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