Snacking is a great way to keep your metabolism ticking over and give you the energy boost you need when you hit a midday slump. However, not all snacks are created equal.

Some snacks will fill you up and fuel your body with nutritious ingredients, while others will leave you feeling sluggish and drained. Here are 20 snacks that will fill you up and drain your energy.

1. Chips and Dip

Although chips and dip may be tempting, they are high in calories and low in nutrients. A typical serving of chips and dip contains around 300 calories, which is equivalent to a small meal.

The high salt and fat content can also leave you feeling bloated and sluggish, making this a snack to avoid if you want to stay energized.

2. Candy

Candy is typically high in sugar, which can give you a quick sugar rush. However, this energy boost is short-lived and can lead to a crash later on.

Additionally, candy is low in nutrients and can leave you feeling tired and sluggish after the sugar high wears off.

3. Chocolate Bars

Chocolate bars may be one of the tastiest snacks out there, but they are also one of the most energy-draining. Most chocolate bars are high in sugar and fat, which can cause a spike in blood sugar levels followed by a crash.

This can leave you feeling irritable and tired, making it harder to stay focused and productive.

4. Fast Food

Fast food is often high in calories, fat, and sodium, which can leave you feeling bloated and sluggish.

Additionally, fast food is typically low in nutrients, which means that it will not provide your body with the energy it needs to get through the day. If you are looking for a snack that will fill you up and give you lasting energy, skip the fast food and opt for something more nutritious.

5. Fried Snacks

Fried snacks like potato chips and onion rings are high in calories and fat, which can cause a sugar crash and leave you feeling tired and sluggish.

Additionally, these snacks are typically low in nutrients and can leave you feeling hungry and unsatisfied.

6. Granola Bars

Granola bars are often touted as a healthy snack option, but many granola bars are actually packed with sugar and artificial flavors. This can lead to a quick energy rush followed by a crash.

Additionally, many granola bars are low in protein and fiber, which means that they may not keep you full for very long.

7. Ice Cream

Ice cream may be a delicious treat, but it is also high in sugar and fat. This can cause a spike in blood sugar levels followed by a crash, leaving you feeling groggy and sluggish.

Additionally, ice cream is typically low in nutrients and can leave you feeling hungry soon after eating it.

8. Juice

Juice may seem like a healthy drink option, but many juices are high in sugar and low in fiber. This can cause a quick spike in blood sugar levels followed by a crash, leaving you feeling tired and irritable.

If you want a drink that will give you longer-lasting energy, opt for water, unsweetened tea, or low-sugar smoothies.

9. Popcorn

Popcorn can be a healthy snack if prepared correctly, but many types of popcorn are high in fat and calories. Additionally, popcorn is typically low in nutrients and can leave you feeling hungry and unsatisfied.

When choosing popcorn, opt for air-popped or lightly salted varieties to get the most nutritional benefits.

10. Potato Chips

Like many other types of chips, potato chips are high in sodium and fat. This can cause a spike in blood sugar levels followed by a crash, leaving you feeling tired and irritable.

Additionally, potato chips are low in nutrients and can leave you feeling hungry soon after eating them.

11. Protein Bars

Protein bars are often marketed as a healthy snack option, but many protein bars are actually loaded with sugar and artificial ingredients. This can cause a quick sugar rush followed by a crash, leaving you feeling tired and irritable.

Additionally, many protein bars are low in fiber, which means that they may not keep you full for very long.

12. Ramen Noodles

Ramen noodles are a popular snack, but they are also high in sodium and low in nutrients. This can cause a quick glucose rush followed by a crash, leaving you feeling tired and sluggish.

Additionally, ramen noodles are typically low in protein and fiber, which means that they may not keep you full for very long.

13. Red Meat

Red meat can be a tasty and filling snack, but it is also high in saturated fat and cholesterol, which can increase your risk of heart disease and other health problems.

Additionally, red meat is typically low in nutrients, which means that it may not provide your body with the energy it needs to get through the day.

14. Sugary Cereals

Sugary cereals are often marketed to children, but they can be a tempting snack for adults as well. However, most sugary cereals are high in sugar and low in nutrients, which can cause a quick sugar rush followed by a crash.

Additionally, sugary cereals are typically low in fiber and protein, which means that they may not keep you full for very long.

15. Sweetened Yogurt

Yogurt can be a healthy snack option, but many types of sweetened yogurt are loaded with sugar and artificial ingredients. This can cause a quick glucose rush followed by a crash, leaving you feeling tired and irritable.

Additionally, sweetened yogurt is typically low in fiber and protein, which means that it may not keep you full for very long.

16. Trail Mix

Trail mix can be a healthy snack option if prepared correctly, but many types of trail mix are loaded with sugar and artificial ingredients. This can cause a quick glucose rush followed by a crash, leaving you feeling tired and irritable.

Additionally, trail mix is typically low in protein and fiber, which means that it may not keep you full for very long.

17. White Bread

White bread may be a tasty snack, but it is also low in nutrients and high in sugar. This can cause a quick glucose rush followed by a crash, leaving you feeling tired and irritable.

Additionally, white bread is typically low in fiber and protein, which means that it may not keep you full for very long.

18. White Rice

White rice is a popular snack, but it is also low in nutrients and high in sugar. This can cause a quick glucose rush followed by a crash, leaving you feeling tired and sluggish.

Additionally, white rice is typically low in protein and fiber, which means that it may not keep you full for very long.

19. White Sugar

White sugar is a sweet and tempting snack, but it is also low in nutrients and high in sugar. This can cause a quick glucose rush followed by a crash, leaving you feeling tired and irritable.

Additionally, white sugar is typically low in fiber and protein, which means that it may not keep you full for very long.

20. White Pasta

White pasta may be a delicious snack, but it is also low in nutrients and high in sugar. This can cause a quick glucose rush followed by a crash, leaving you feeling tired and sluggish.

Additionally, white pasta is typically low in fiber and protein, which means that it may not keep you full for very long.

Conclusion

If you’re looking for a snack that will fill you up and give you lasting energy, it’s important to choose something that is high in protein, fiber, and nutrients.

Avoid snacks that are high in sugar, salt, and fat, as these can cause a quick sugar rush followed by a crash. By making smart snack choices, you can fuel your body with the energy it needs to stay focused and productive throughout the day.