As you walk the aisles of your grocery store, it’s easy to feel overwhelmed by boxes and boxes of mouth-watering treats and baked goods. A pack of mouthwatering honey buns or that bag of yummy donut holes can make you go back to grab them as a treat for yourself or your family.
While there is absolutely nothing wrong with buying a favorite childhood snack or letting your kids eat a sweet candy every now and then, it can become a problem for your health and your waistline if you start out. to make it a routine. That’s why it helps to know the best and worst baked goods on the shelves of most national grocery chains right now, based on nutrition alone. This ranking will help you make smarter, healthier choices that won’t derail your diet. Read on to see how these popular baked goods rank, and be sure to balance things out with these 20 Snacks Nutritionists Always Have On Hand.
FOR 2 CAKES (95 G): 410 calories, 18 g fat (9 g saturated fat, 0 g trans fat), 220 mg sodium, 60 g carbohydrate (1 g fiber, 42 g sugar), 2 g protein
Swiss Rolls are a lunchbox staple filled with creamy white frosting and chocolate frosting, but with 410 calories and 42 grams of sugar, these are one of the worst baked goods currently on grocery store shelves. . The American Heart Association recommends men should not consume more than 36 grams of added sugar per day, and women should not consume more than 25 grams per day.
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FOR 2 CAKES (74 G): 330 calories, 14 g fat (8 g saturated fat, 0 g trans fat), 150 mg sodium, 48 g carbohydrate (0 g fiber, 33 g sugar), 2 g protein
Zebra Cakes are the vanilla cousin of the Swiss Rolls and, in turn, are slightly better for you… but not by much. Try sharing the two-cake serving with a friend to reduce the calories per serving while still satisfying your sweet tooth.
BY BROWNIE (66 G): 280 calories, 11 g fat (3.5 g saturated fat, 0 g trans fat), 160 mg sodium, 42 g carbohydrate (1 g fiber, 24 g sugar), 2 g protein
Cosmic brownies are a classic for kids and adults alike, but with 11 grams of fat and 280 calories per brownie, you’d better swap them out with several chunks of dark chocolate to curb your chocolate cravings.
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FOR 2 CAKES (77 G): 280 calories, 9 g fat (4 g saturated fat, 0 g trans fat), 390 mg sodium, 48 g carbohydrate (0 g fiber, 32 g sugar), 2 g protein
Twinkies have been a famous baking staple for decades, but with 280 calories and 390 milligrams of sodium for two cakes, they aren’t the best for you. If you must have a Twinkie, consider sharing the package with a friend or wrapping the second cake for another time. Also, not to be a buzzkill, but you still need to take into consideration what a Twinkie will do to your body once eaten.
FOR 1 BAGEL (95 G): 270 calories, 1.5 g of fat (0.5 g of saturated fat, 0 g of trans fat), 450 mg of sodium, 53 g of carbohydrates (2 g of fiber, 6 g of sugar), 9 g of protein
Many of us eat bagels for breakfast every day and think we are making a healthy choice, but a plain bagel, even without a fatty topping, contains 450 milligrams of sodium and 53 grams of carbohydrate. If you must have a bagel, consider healthier toppings like avocado or light cream cheese, or eat only half of it with a healthy serving of fruit on the side.
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PER POUCH (55 G): 260 calories, 13 g fat (4 g saturated fat, 0 g trans fat), 150 mg sodium, 33 g carbohydrates (1 g fiber, 23 g sugar), 2 g protein
These little packets of chocolate brownies are a decent after-lunch snack if you want something a little sweet without ruining your day entirely. The pouches usually have several bites of brownie inside, so try to have one at a time, then put the rest in a resealable bag for another day.
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PER 4 PIECES (52 G): 240 calories, 13 g fat (6 g saturated fat, 0 g trans fat), 160 mg sodium, 28 g carbohydrate (0 g fiber, 18 g sugar), 2 g protein
At 240 calories for four, Pop’ems aren’t horrible, but there are always good, healthier baking options out there. And honestly, who can stop at four?
PER PASTRY (50 G): 230 calories, 13 g fat (6 g saturated fat, 0 g trans fat), 150 mg sodium, 26 g carbohydrates (less than 1 g fiber, 13 g sugar), 2 g protein
Honey breads are one of our favorite baked goods in grocery stores, and they fall in the middle of the package when it comes to nutritional value. But don’t take it as an endorsement to eat them every day. With 230 calories and 13 grams of fat, you’ll have to stop at just one.
Related: What Happens To Your Body When You Eat Honey
FOR 3 Donuts (56 G): 230 calories, 12 g fat (6 g saturated fat, 0 g trans fat), 200 mg sodium, 30 g carbohydrate (0 g fiber, 15 g sugar), 2 g protein
If the sweet, satisfying bite of a powdered sugar donut is more to your liking, then Hostess Donettes is a decent option. Just beware of the underhanded amount of extra sodium and sugar, and consider eating just a donut or two.
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PER 1/8 SLICE (53 G): 220 calories, 10 g fat (5 g saturated fat, 0 g trans fat), 85 mg sodium, 29 g carbohydrate (less than 1 g fiber, 15 g sugar), 2 g protein ]
This Danish Raspberry Twist is a surprisingly average pastry. While we don’t think this should be an everyday pantry staple, getting it every now and then won’t hurt either. The creamy frosting and tangy raspberry topping make this feel decadent. Just be careful to cut an appropriate portion.
PER POUCH (47 G): 190 calories, 9 g fat (2.5 g saturated fat, 0 g trans fat), 150 mg sodium, 27 g carbohydrates (less than 1 g fiber, 17 g sugar), 2 g protein
Kids love these little chocolate chip muffin bags for breakfast or as a treat in their lunchbox. It’s a decent option with a piece of fruit on the side, given that these muffins don’t contain high fructose corn syrup, an added sugar linked to diabetes and obesity.
RELATED: The Best and Worst Muffins at Costco – Ranked!
FOR 1 CAKE (44 G): 170 calories, 5 g fat (2.5 g saturated fat, 0 g trans fat), 130 mg sodium, 28 g carbohydrate (0 g fiber, 22 g sugar), 1 g protein
Hostess chocolate cupcakes have been a traditional treat in the baked goods aisle for years. The snack has 170 calories for a big cupcake and only five grams of fat, which is quite shocking. However, with 22 grams of sugar, these should be considered a rare indulgence.
PER ROLL (28 G): 100 calories, 3.5 g of fat (1.5 g of saturated fat, 0 g of trans fat), 50 mg of sodium, 16 g of carbohydrates (1 g of fiber, 7 g of sugar), 7 g of protein
The best nutrition item in the snack and baked goods aisle is Tastykake Pecan Swirls. This sweet treat has 100 calories per roll and 7 grams of protein thanks to the pecans. The trick is that you only have to eat one.
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