Dr. Thomas Dwan - Is It Bad For You? Approved by Dr. Thomas Dwan

Are Harvest Snaps Snacks Bad For You?

Also Known As: Green Pea Snack Crisps



Short answer

Harvest Snaps could be a healthier snack option compared to traditional chips, offering more protein and fiber while being lower in calories and unhealthy fats. However, they still contain sodium and some additives, so moderation is important. They are not bad for you if consumed appropriately, but it's crucial to keep an eye on portion sizes and overall intake of sodium and calories throughout the day.



Recommended Alternative

Long answer

Nutritional Profile of Harvest Snaps Snacks

When assessing the potential health impact of any snack, including Harvest Snaps, it's crucial to dive into the nutritional profile. Harvest Snaps are a popular snack that come in various flavors, such as Lightly Salted and Wasabi Ranch, each differing slightly in their nutritional content. Generally, these snacks are made from whole green peas, providing a blend of macronutrients, vitamins, and minerals.

One serving size of Harvest Snaps Lightly Salted (28g, about 22 pieces), for instance, contains approximately:

  • Calories: 130
  • Total Fat: 5g (6% DV)
  • Saturated Fat: 0.5g (3% DV)
  • Trans Fat: 0g
  • Cholesterol: 0mg (0% DV)
  • Sodium: 60mg (3% DV)
  • Total Carbohydrates: 16g (6% DV)
  • Dietary Fiber: 3g (11% DV)
  • Total Sugars: 2g
  • Protein: 5g
  • Vitamin D: 0mcg (0% DV)
  • Calcium: 37mg (2% DV)
  • Iron: 1mg (6% DV)
  • Potassium: 270mg (6% DV)

Note: The % Daily Value (%DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Compared to traditional potato chips, Harvest Snaps offers more protein and fiber, which are crucial for a feeling of fullness and digestive health. However, while the fat content is relatively modest, it's important to look at the type of fat used. Harvest Snaps' primary fat source is canola oil and/or sunflower oil, which contain monounsaturated and polyunsaturated fats, considered to be healthier fat options compared to saturated fats found in many snacks.

Despite the attractive components, like all snacks, moderation is key. The sodium levels, though lower than many other snacks, could accumulate throughout the day, particularly if consumed alongside other processed foods. Additionally, individuals with specific dietary needs should note that while the snacks are gluten-free, some flavors may contain dairy or other allergens.

Research on snacking patterns and health outcomes shows that choosing snacks with greater nutritional density can support overall health. A study published in Journal of Nutrition and Metabolism highlights the importance of incorporating snacks that contribute to the daily intake of essential nutrients without adding excessive calories, particularly from added sugars and unhealthy fats.

Overall, when enjoyed as part of a balanced diet, the nutritional profile of Harvest Snaps seems to provide some beneficial attributes. Thus, closely examining the nutritional label and ingredient list can help you make more informed decisions based on your personal dietary goals and restrictions.

Sodium Levels and Blood Pressure Concerns

When considering the health implications of any processed snack, it's crucial to take a close look at its sodium content. Sodium, an essential mineral for body function, can potentially become a double-edged sword. The human body requires sodium to conduct nerve impulses, contract muscles, and maintain proper fluid balance. However, excessive intake of sodium is linked to adverse health outcomes, notably an increased risk of hypertension (high blood pressure), which is a leading cause of heart disease and stroke.

Many packaged snacks come with a high sodium load, and Harvest Snaps, a popular line of snacks made from legumes like green peas, black beans, and red lentils, is no exception. To determine whether Harvest Snaps could pose a risk to blood pressure, we must analyze the sodium content per serving and compare it with dietary guidelines.

The American Heart Association (AHA) recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. Varieties of Harvest Snaps vary in their sodium content, typically ranging from 50 to 170 mg per serving. While on the surface these numbers may appear modest, snack consumption can readily lead to the ingestion of multiple servings, significantly increasing total sodium intake.

Moreover, individual sensitivity to sodium can vary, with certain populations, such as those with salt-sensitive hypertension, being more vulnerable to the effects of high sodium snacks. It's worth noting that despite the potential risks, the occasional consumption of a product like Harvest Snaps is unlikely to be detrimental if included as part of an overall balanced and varied diet.

To convey a better understanding, consider the following table summarizing the sodium content in a popular variety of Harvest Snaps:

Flavor Serving Size (grams) Sodium Content Per Serving (mg) % Daily Value Based on 2,300 mg/day
Lightly Salted Green Pea Snaps 28 75 3.26%
Black Bean Mango Chile Lime 28 140 6.09%
Red Lentil Tomato Basil 28 85 3.70%

It is also essential for consumers to be mindful of the "Serving Size" listed on nutritional labels. A packet that may seem like it contains a single serving might actually provide two or more servings, thereby doubling or tripling the sodium intake from what the consumer might assume.

In summary, while Harvest Snaps may provide a better alternative to traditional potato chips in terms of sodium content, individuals who are monitoring their sodium intake for health reasons, particularly those with hypertension, should approach these snacks with caution. It's advisable to enjoy these snacks in moderation, taking care to adhere to the portion sizes recommended by the manufacturer, and to be mindful of the cumulative sodium intake from all foods consumed throughout the day.

Additives and Preservatives in Harvest Snaps

When it comes to evaluating the health impact of Harvest Snaps snacks, a close look at the additives and preservatives used in these products is paramount. Additives and preservatives can provide benefits such as prolonging shelf life and enhancing flavor, but they also raise concerns about potential health effects. Let's dissect the common additives found in Harvest Snaps and how they might affect your health.

Firstly, it's imperative to acknowledge that Harvest Snaps prides itself on using fewer and cleaner ingredients compared to many other snack options on the market. However, like most processed foods, they do contain some level of additives. Here's a breakdown of typical additives found in these snacks:

  • Vegetable Oil: Often used in the cooking process, oils such as canola or sunflower oil may undergo processing and may contain trans fats, which have been linked to heart disease when consumed in excess. However, Harvest Snaps uses these oils in moderation, and they are generally recognized as safe when used in standard cooking practices.
  • Salt (Sodium Chloride): While necessary for maintaining electrolyte balance and bodily functions, high amounts of sodium can lead to hypertension and cardiovascular issues. Harvest Snaps strives to keep sodium content moderate, but it's still crucial for consumers to monitor their overall daily sodium intake.
  • Sugar: Some flavors of Harvest Snaps contain added sugar to enhance taste. Consuming sugar in large amounts can result in various health issues like obesity, type 2 diabetes, and tooth decay. The sugar content in Harvest Snaps is relatively low per serving, but it's essential to consume these snacks in conjunction with a balanced diet.
  • Flavoring Agents: Flavoring agents are added to amplify the product's taste. While these are generally safe, some individuals might be sensitive to certain flavor compounds and could experience allergies or intolerances.
  • Coloring Agents (if applicable): Some Harvest Snaps varieties may use natural colors derived from vegetables and spices to achieve a more appealing appearance. These are preferable over artificial colors, which have been controversial due to their link to hyperactivity in children and other potential health risks.

It's worth noting that the food industry is heavily regulated, and the use of additives and preservatives is strictly controlled. The additives used in Harvest Snaps are compliant with food safety standards set by the Food and Drug Administration (FDA). However, if you have specific health conditions or allergies, it is advisable to examine the ingredient list closely and consult with a healthcare professional before incorporating any new food items into your diet.

In conclusion, while Harvest Snaps snacks do contain some additives and preservatives, the company uses them sparingly and aims to be as transparent as possible about their inclusion. It is ultimately the responsibility of the consumer to consider their dietary needs and consume these products as part of a varied and balanced diet.

Glycemic Index and Blood Sugar Impact

Understanding the glycemic index (GI) of foods is crucial when assessing their impact on blood sugar levels. The GI measures how quickly a food can raise blood glucose levels after consumption. Foods with a high GI cause rapid spikes in blood sugar, while those with a low GI lead to a slower, more gradual increase, which can be beneficial for managing blood sugar.

Harvest Snaps are made primarily from legumes, such as green peas, black beans, and red lentils, which naturally have a lower GI compared to snacks made from potatoes or white flour. According to the American Journal of Clinical Nutrition, legumes typically have a GI range of 10 to 40, making them a favorable option for those monitoring blood sugar fluctuations.

  • Green pea-based snacks are estimated to have a GI value in the low to moderate range.
  • Black bean-based snacks may have similar GI values due to the low glycemic nature of beans.
  • Red lentils, like other lentils, typically have a low GI, contributing positively to the overall glycemic impact of the snacks.

However, it's important to note that other ingredients in Harvest Snaps, such as added sugars and seasonings, can potentially alter their overall GI. Moreover, the processing of the legumes into a snack form could affect the GI to some extent. Some varieties of Harvest Snaps do include rice and rice flour, which generally carry a higher GI, potentially influencing the product's glycemic effect.

For those looking to maintain stable blood sugar levels, it's not just about choosing snacks with a lower GI. Portion control also plays a significant role. Consuming a small, balanced amount of Harvest Snaps may add nutritional value without causing significant blood sugar spikes, while larger portions may have a greater impact. This should be considered in the context of one's overall dietary intake and in consultation with health professionals, especially for those with diabetes or insulin resistance.

Studies also show that combining lower GI foods with healthy fats and proteins can further moderate blood sugar response. Adding a handful of nuts or a serving of Greek yogurt to your snack might be one strategy for enjoying Harvest Snaps while minimizing the effect on your glycemic load for the day.

Overall, the effect of Harvest Snaps on blood sugar will vary depending on individual metabolic responses, the specific product variety, and the total dietary context. As with all foods, mindful consumption and awareness of how your body reacts to different foods are key to maintaining healthy blood sugar levels.

Harvest Snaps vs. Traditional Snacking Options

When choosing snacks, it's important to compare options based on nutritional value, ingredients, and overall health impact. Harvest Snaps are often marketed as a healthier alternative to traditional snacks like potato chips, pretzels, and crackers. Here's how they stack up:

Nutrient Profile

  • Calories: Harvest Snaps typically have fewer calories per serving compared to many traditional snack foods, which can be beneficial for those monitoring their calorie intake for weight management.
  • Fat: These snacks boast a lower fat content, particularly saturated fat, than many classic chips and snacks, contributing to better heart health when consumed in moderation.
  • Protein: Made from legumes like green peas, black beans, or red lentils, Harvest Snaps offer a higher protein content than many snacks made from potatoes or corn, making them a more satiating option.
  • Fiber: Thanks to their legume base, they also provide a good amount of dietary fiber, which is essential for digestive health and can help maintain stable blood sugar levels.


  • Harvest Snaps are free from artificial colors and flavors, which is a positive aspect when compared to many traditional snacks that might contain such additives.
  • The primary ingredient in Harvest Snaps is a vegetable (such as green peas), which gives them a nutritional edge in terms of vitamin, mineral, and phytonutrient content over snacks made from refined grains.

Impact on Health

  • Eating snacks with higher protein and fiber can lead to increased satiety, thus potentially reducing overall calorie intake and supporting weight loss efforts.
  • Opting for snacks with less saturated fat and no trans fats, like Harvest Snaps, may contribute to better cardiovascular health when compared to traditional fried snack foods.
  • However, it's important to note that Harvest Snaps still contain sodium. Excessive sodium intake can lead to adverse health effects such as hypertension, so it's crucial to consume Harvest Snaps in moderation, especially for individuals with salt-sensitive hypertension.

According to a study published in the Journal of Nutrition and Metabolism, legume-based snacks may have a more favorable nutrient profile including lower glycemic index scores compared to snacks comprised of potatoes or cereals. This potentially advantageous glycemic response is particularly relevant for individuals with or at risk of diabetes.

Overall, while Harvest Snaps do offer certain nutritional advantages over traditional snacking options, it is still essential to view them as part of a balanced diet, rather than a stand-alone health food. Moderation is key, and understanding the context of your overall diet will determine the true health impact of incorporating these snacks into your regimen.

Frequency of Consumption and Portion Control

When it comes to processed snack foods, like Harvest Snaps, frequency of consumption and portion control are vital aspects to consider for maintaining a balanced diet and promoting good health. It is no secret that snacking on these items in moderation can fit into a healthy lifestyle; however, it is the overindulgence and frequent snacking that can lead to potential health issues. Let's break down the importance of these two factors:

Understanding Portion Sizes: Snack foods are often designed to be irresistibly tasty, which can make it easy to eat more than the recommended serving size without realizing it. Harvest Snaps are no exception. A single serving of Harvest Snaps is about 22 pieces (or 1 ounce), according to the product's nutritional label. Exceeding this amount can quickly turn a seemingly healthy snack into a calorie-dense indulgence that may contribute to excess calorie intake and weight gain.

The Role of Frequency: How often you reach for a bag of Harvest Snaps or any similar snack is another key consideration. While enjoying these snacks occasionally won't likely have a significant impact on your overall diet, snacking on them daily or multiple times a day can add up to extra calories, sodium, and fats. This is important for maintaining not just weight, but also cardiovascular health, given the sodium content in such snacks.

  • Sodium Caution: Harvest Snaps can contain a sizable amount of sodium, with some flavors containing over 10% of the recommended daily value per serving. Consuming multiple servings at once, or eating Harvest Snaps frequently throughout the day, could contribute to an excessive sodium intake.
  • Calories Count: Each serving of Harvest Snaps might appear light in calories, but snacking on them throughout the day can lead to unintentional overconsumption, potentially hindering weight management efforts.
  • Satiety and Fullness: While Harvest Snaps do provide some dietary fiber and protein, which are beneficial for fullness, they might not be as satisfying as whole foods with similar nutrient profiles. This could lead to eating more snacks to chase satiety, increasing overall intake.

Those interested in including Harvest Snaps in their diet should do so with awareness of their broader nutritional needs and daily calorie goals. To avoid overconsumption, here are a few tips:

  • Always measure out a serving size instead of eating directly from the bag.
  • Pair Harvest Snaps with nutrient-rich foods, like a piece of fruit or a handful of nuts, to increase satiety.
  • Plan your snacks as part of your daily caloric intake rather than as an addition to it, to maintain balanced nutrition.
  • Regularly monitor your snacking habits to identify any patterns of overconsumption or reliance on processed snacks.

When enjoying Harvest Snaps or any snack, remember that moderation and mindful eating are key. Balance and variety are at the heart of a nutritious diet, and incorporating different foods will help ensure you're not only receiving pleasure from your snacks but also a range of health benefits.

Frequently asked questions

Yes, Harvest Snaps are made primarily from legumes such as green peas, black beans, and red lentils, which are good sources of plant-based protein. This makes Harvest Snaps a more protein-rich snacking option compared to many snacks made from refined grains or potatoes.

Harvest Snaps are free from artificial colors and flavors. The primary ingredients are vegetables like green peas, which makes them a more natural snacking option. However, some flavors may contain added sugars and seasonings, which is why it's advisable to read the ingredient list carefully, especially if you have specific dietary restrictions or concerns.

Harvest Snaps are marketed as gluten-free, making them a suitable option for individuals with gluten sensitivities or celiac disease. However, it's always important to check the packaging for the most current ingredient information and for any cross-contamination warnings.

Harvest Snaps may be a better option than high glycemic snacks due to their legume base, which naturally has a lower glycemic index. However, portion control is crucial, and people with diabetes should consult with a healthcare professional to determine if Harvest Snaps fit into their personalized dietary plan.

Ask a question about Harvest Snaps Snacks and our team will publish the answer as soon as possible.

Possible short-term side effects

  • increased caloric intake
  • excessive sodium consumption
  • potential allergy reactions
  • blood sugar spikes if overconsumed
  • satiety issues

Possible long-term side effects

  • weight gain
  • hypertension
  • cardiovascular disease
  • insulin resistance
  • dental problems from sugar

Ingredients to be aware of

  • canola oil
  • sunflower oil
  • sodium
  • added sugars
  • flavoring agents
  • coloring agents
  • rice and rice flour content in some varieties


  • higher protein content
  • higher fiber content
  • contains healthy fats
  • low to moderate glycemic index
  • gluten-free options

Healthier alternatives

  • whole foods
  • unsalted nuts
  • greek yogurt
  • fresh fruit
  • vegetable sticks

Our Wellness Pick (what is this?)

Hippeas Chickpea Puffs

  • 3g plant protein
  • 2g dietary fiber
  • Vegan-friendly snacks
  • Gluten-free product
  • Crunchy & flavorful
Learn More!

Thank you for your feedback!

Written by Diane Saleem
Published on: 01-12-2024

Thank you for your feedback!

Written by Diane Saleem
Published on: 01-12-2024

Random Page

Check These Out!