33 Foods You Didn’t Know Were Vegan
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Thanks to the thousands of vegan blogs and recipes out there, it’s much easier to cook vegan than it used to be. And even non-vegan restaurants are now offering legit vegan options. But what about packaged foods? Many have animal-derived products hidden inside, which makes it hard to tell right off the bat which options are vegan-friendly and which aren’t.
“When reaching for a vegan snack option in the store, it is always a good idea to check out the ingredient label,” says Deborah Murphy MS, RDN, founder of the Dietitian Debbie blog. “The non-vegan ingredients I come across most often in snacks are dairy-based, like casein, sodium caseinate, whey, lactose, or milk powder,” she says. These are often used for flavor and texture in starch-based products like cookies, crackers, and chips, or to add creaminess to drinks. “A few other common ingredients to watch out for include: gelatin, collagen, shellac, monoglycerides, carmine, or confectioners glaze,” she says, all of which are made from animal parts. And of course, honey is a no-go for most vegans. “When you are just getting started, it can be helpful to look for the 'V' on the label of products that have been certified vegan,” she says.
It’s also worth noting that just because something is vegan, it doesn’t necessarily mean it’s nutritious. “A plant-based or plant-forward diet can be a huge jump start to building vitamin and mineral stores,” says Kimaya Joshi, RD, LDN, a dietitian and founder of Well Seasoned Nutrition. “However, vegan does not automatically mean ‘healthy.’” Many of the snacks listed here are accidentally vegan, but aren’t nutrient dense. “We still need to be conscientious about putting nourishing foods into our bodies,” she says, not just focusing on food that is labeled vegan.
Still, there’s a time and a place for tasty snacks that might be lacking in the nutrition department. To make it easier for all the plant-based eaters out out there, here's a list of snack foods that you probably wouldn’t guess were vegan. Because they’re made by major food companies, most of the snacks listed below are made in factories with non-vegan snacks and thus may have come into contact with eggs, dairy, or animal products during the manufacturing process—but frankly, that’s tough to avoid unless you’re opting for brands that are totally vegan. And unless you have a diagnosed allergy to a product, it’s not really a problem.
Life Cereal
Breakfast lovers, rejoice: Both the original and cinnamon flavors of Life cereal are totally vegan. They’re also fortified with iron and deliver 70 percent of your recommended daily intake—a real bonus for vegans, since iron is found primarily in animal sources.
Per 1-cup serving: 160 cals, 2 g fat (0 g sat), 33 g carbs, 8 g sugar, 210 mg sodium, 3 g fiber, 4 g protein.
Nature Valley Crunchy Granola Bars
According to PETA, vegans can snack away on the apple crisp, cinnamon, peanut butter, pecan crunch, and roasted almond flavors of the iconic Nature Valley crunchy granola bars. They might crumble to granola in your backpack before you get a chance to eat them, though (#IYKYK).
Per 2 bars: 190 cals, 7 g fat (1 g sat), 29 g carbs, 11 g sugar, 180 mg sodium, 2 g fiber, 3 g protein.
Swedish Fish
No sketchy fishing practices here, people. These fish-free candies swap gelatin for thickening and stabilizing ingredients like cornstarch and mineral oil.
Per 19 pieces: 140 cals, 0 g fat (0 g sat), 35 g carbs, 21 g sugar, 16 mg sodium, 0 g fiber, 0 g protein.
Twizzlers
Instead of using gelatin for gummy texture, Twizzlers contain a combination of cornstarch and other stabilizers. That’s great news for vegans!
Per 3 pieces: 120 cals, 0.5 g fat (0 g sat), 27 g carbs, 15 g sugar, 80 mg sodium, 0 g fiber, 1 g protein.
Spicy Sweet Chili Doritos
Unlike cheesy chip flavors that are made with milk derivatives, these sweet chili chips get their taste from sugar, spice, and MSG.
Per 1 0z serving: 140 cals, 7 g fat (1 g sat), 18 g carbs, 0.5 g sugar, 270 mg sodium, 1 g fiber, 2 g protein.
Fritos
This childhood classic corn chip is totally vegan in its original and barbecue flavors. In fact, the only ingredients in the original flavor are corn, corn oil, and salt!
Per 32 chips: 160 cals, 10 g fat (1.5 g sat), 16 g carbs, 0 sugars, 170 mg sodium, 1 g fiber, 2 g protein.
Clif Bars
Aside from the peanut butter and honey with sea salt flavor, every Clif bar is totally vegan, made with a combination of whole grains, sugar, and vegan protein sources.
Per 1 bar: 250 cals, 5 g fat (1.5 g sat), 45 g carbs, 21 g sugar, 140 mg sodium, 4 g fiber, 9 g protein.
Luna Bars
Like Clif bars (made by the same company), all flavors of Luna bars are made without any animal ingredients. That said, they do contain palm oil, which some vegans avoid because of its sketchy sourcing and contribution to deforestation. Luna claims to use “sustainable” palm oil sourced through the Rainforest Association, though, so it’s really about personal preference here.
Per 1 bar: 190 cals, 6 g fat (2 g sat), 25 g carbs, 8 g sugar, 210 mg sodium, 3 g fiber, 8 g protein.
Lay's Classic Potato Chips
You don’t always need to pair your vegan sandwich with a side of vegetables—potato chips are another option, if you’re in the mood. The only ingredients in Lay’s original potato chips are potatoes, vegetable oils (sunflower, corn, and/or canola), and salt! The deli-style original, dill pickle, and lightly salted flavors are vegan, too.
Per 1 bag: 160 cals, 10 g fat (1.5 g sat), 15 g carbs, 0.5 g sugar, 170 mg sodium, 1 g fiber, 2 g protein.
Lay's Wavy Potato Chips
If you prefer ridges, opt for wavy potato chips instead. They’re also made with all-vegan ingredients, and the original and lightly salted varieties are fair game.
Per 1 bag: 160 cals, 10 g fat (1.5 g sat), 15 g carbs, 0.5 g sugar, 140 mg sodium, 1 g fiber, 5 g protein.
Cracker Jack
This old-school ballpark snack is vegan—its “caramel” is made without butter or milk—but be sure to opt for the original flavor, as some of the newer varieties do contain dairy.
Per 1 oz: 113 cals, 2.2 g fat (0.3 sat), 23 g carbs, 13 g sugar, 50 mg sodium, 1.1 g fiber, 1.8 g protein.
Keebler Ice Cream Cones
If you’d rather eat your vegan ice cream from a cone, opt for this wafer variety. They contain wheat and soy ingredients, but no milk products or other animal derivatives.
Per 1 cone: 49 cals, 0.5 g fat (0.1 g sat), 10 g carbs, 3.4 g sugar, 42 mg sodium, 0.3 g fiber, 0.9 g protein.
Keebler Club Crackers
The rich, buttery flavor of these crackers doesn’t actually come from butter. Instead, club crackers get their taste from soybean oil, salt, sugar, and corn syrup.
Per 4 crackers: 70 cals, 3 g fat (0 g fat), 9 g carbs, 125 mg sodium, 0 g fiber, 1 g sugar, 0.5 g protein.
Sour Patch Kids
Sour Patch Kids deliver gummy texture without any gelatin, thanks to lots of sugar and corn syrup. They’re not healthy, but they’re vegan.
Per 16 pieces: 158 cals, 0 g fat, (0 g sat), 40 g carbs, 24 g sugar, 18 mg sodium, 0 g fiber, 0 g protein.
Kettle Brand Maple Bacon Potato Chips
Nope, these chips don’t get their flavor from actual bacon! Instead, the taste comes from artificial, vegan flavorings. Plenty of other Kettle Brand potato chips are vegan, too: backyard barbecue, jalape?o, pepperoncini, red curry, roasted garlic, sea salt, sea salt & vinegar, spicy Thai, Sriracha, and unsalted.
Per 20 chips: 210 cals, 12 g fat (1 g sat), 23 g carbs, 2 g sugar, 170 mg sodium, 2 g fiber, 3 g protein.
Ritz Crackers
These nostalgic crackers are made without any dairy or eggs, instead using vegetable oil, sugar, and salt for flavor, plus soy lethecin for binding.
Per 5 crackers: 80 cals, 4.5 g fat (1 g sat), 10 g carbs, 1 g sugar, 105 mg sodium, 0 g fiber, 0.5 g protein.
Nabisco Original Graham Crackers
Track down some vegan chocolate and marshmallows, and you’re on your way to a vegan s’more! These are made with molasses instead of honey, so even strict vegans need not worry.
Per 8 crackers: 130 cals, 3.5 g fat (1 g sat), 24 g carbs, 8 g sugar, 170 mg sodium, 1 g fiber, 2 g protein.
Premium Saltine Crackers
Maybe you’re not actually surprised that these bland, soup-friendly crackers are totally vegan, but it’s great to know for sure that you can eat them alongside your vegan soup.
Per 5 crackers: 70 cals, 1.5 g fat (0 g sat), 12 g carbs, 0 g sugar, 135 mg sodium, 0 g fiber, 1 g protein.
SkinnyPop White Cheddar Popcorn
Great news for any vegans craving the feeling of powdered cheese stuck to their fingertips while they snack: This low-calorie popcorn is made with non-dairy cheddar flavor!
Per 1 bag: 150 cals, 9 g fat (1 g sat), 15 g carbs, 0 g sugar, 160 mg sodium, 2 g fiber, 2 g protein.
Ruffles Original Potato Chips
Ruffles have ridges, but they don’t have any animal-derived ingredients! They’re made with just potatoes, vegetable oil, and salt! The barbecue flavor is also vegan, if you’re in the mood for a little more excitement.
Per 12 chips: 160 cals, 10 g fat (1.5 g sat), 150 mg sodium, 15 g carbs, 1 g fiber, < 1 g sugar, 2 g protein.
Wheat Thins
It seems almost too good to be true, but Wheat Thins are bound with cornstarch, not eggs, and don’t contain any milk products!
Per 16 pieces: 140 cals, 5 g fat (0.5 sat), 200 mg sodium, 22 g carbs, 3 g fiber, 5 g sugar, 2 g protein.
Pringles The Original Potato Crisps
Once you pop, the fun really doesn’t stop—even for vegans! Only the original flavor of these chips are vegan, though, so make sure to go for the red can.
Per 16 chips: 150 cals, 9 g fat (2.5 g sat), 150 mg sodium, 15 g carbs, 1 g fiber, 1 g sugar, 1 g protein.
Triscuit Original
Not every flavor of Triscuit is vegan, but so many are, including (but not limited to) original, roasted garlic, sea salt and olive oil, fire roasted tomato and olive oil, and wasabi and soy sauce. Now all you need is some vegan cheese to go with them!
Per 6 crackers: 120 cals, 3.5 g fat (0.5 g sat), 160 mg sodium, 20 g carbs, 3 g fiber, 0 g sugar, 3 g protein.
Nature Valley Dark Chocolate & Nut Chewy Trail Mix Granola Bars
These bars are held together with corn syrup instead of honey, and the chocolate is totally dairy-free. All flavors in this line—cranberry and pomegranate, dark chocolate cherry, and fruit & nut—are vegan.
Per 1 bar: 140 cals, 4 g fat (1 g sat), 65 mg sodium, 25 g carbs, 2 g fiber, 8 g sugar, protein 2 g.
New York Flatbreads
These grainy crispbreads make a great snack when slathered with hummus, avocado, peanut butter, or another vegan spread. And, because they’re made primarily with grains and seeds, the everything, fat-free, and garlic varieties are totally vegan.
Per 1 piece: 50 cals, 1.5 g fat (0 g sat), 50 mg sodium, 7 g carbs, 0.5 g fiber, 0.5 sugar, 2 g protein.
Simply Organic Tostitos Blue Corn Tortilla Chips
These crowd-pleasing chips are made with nothing but blue corn, sunflower oil, and sea salt. And, lucky you, salsa and guac are also vegan!
Per 6 chips: 140 cals, 6 g fat (0.5 g sat), 80 mg sodium, 19 g carbs, 1 g fiber, 0 g sugar, 2 g protein.
Snyder's of Hanover Jalape?o Pretzel Pieces
Most pretzels are vegan, but flavorings like cheese or honey can make them a no-go. If you want a crunchy pretzel nugget and are bored of the plain kind, these jalape?o pieces get their umami from yeast, not any kind of milk derivative.
Per 1 pack: 265 cals, 10 g fat (6.2 g sat), 720 mg sodium, 38 g carbs, 1.8 g fiber, 2 g sugar, 4 g protein.
SunChips Original
No millennial picnic or party is complete without SunChips, the slightly tangy crisps that are totally unlike any other. And, the original flavor is vegan, made with a variety of grain flours but no animal products.
Per 1 package: 140 cals, 6 g fat (0.5 g sat), 110 mg sodium, 19 g carbs, 2 g fiber, 2 g sugar, 2 g protein.
Wise Onion Rings
These onion ring crisps aren’t everyone’s favorite, but there are plenty of die-hard fans out there. The ingredient list is long and includes things like modified corn starch, tapioca starch, potato flour, and hydrolyzed torula yeast proteins—but, no animal products to be found!
Per 29 rings: 140 cals, 6 g fat (1.5 g sat), 360 mg sodium, 2o g carbs, 0 g fiber, 0 g sugar, 0 g protein.
Pillsbury Crescents
It might seem too good to be true, but these flakey, “buttery” rolls don’t actually contain any butter. They get their texture from a variety of processed ingredients, including hydrogenated soybean oil and vital wheat gluten. Just don’t fill them with sausages or cheese, K?
Per 1 roll: 100 cals, 6 g fat (2.5 g sat), 220 mg sodium, 11 g carbs, 0 g fiber, 3 g sugar, 1 g protein.
Duncan Hines California Walnut Brownie Mix
It’s not too hard to make vegan brownies from scratch, but sometimes you just want to use a boxed mix. Obviously you can’t add the two eggs that the box calls for, but flax eggs (1 tablespoon flax and 3 tablespoons water per egg) or canned pumpkin (? cup of each per egg) will work just fine.
Per 0.1 package: 130 cals, 4 g fat (1 g sat), 95 mg sodium, 23 g carbs, 1 g fiber, 16 g sugar, 2 g protein.
Skittles
The rainbow of Skittles flavors taste great, and are made without any animal-derived ingredients! Skittles originally included gelatin, but it’s been phased out and replaced with plant-based ingredients.
Per 1.4 oz: 160 cals, 1.5 g fat (1.5 g sat), 10 mg sodium, 37 g carb, 30 g sugar, 0 g fiber, 0 g protein.
Oreos
Although there’s been some controversy about whether or not Oreos are actually vegan, the general consensus is yes. While they’re processed in a plant with dairy ingredients and there may be some milk cross-contact, that isn’t really an issue unless you have a milk allergy.
Per 3 cookies: 160 cals, 7 g fat (2 g sat), 135 mg sodium, 25 g carbs, 14 g sugar, 1 g protein.
This article is part of Women's Health's 2020 Vegan Week click here for more.
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