Alkaline Snacks List

My alkaline snacks list is an update to my earlier Acid-Alkaline Snacks Food Chart. It has a tighter focus on popular foods from the USDA Key Foods list. It also has extra nutrition information in a sortable table.

Snacks cover a wide range of food. More importantly, this request for an update makes me realize there has to be a better way of organizing alkaline food tables that does not rely on USDA food groups. The current focus in nutrition circles is to categorize food groups as:

  • Fruits and Vegetables
  • Whole grains
  • Oils and Fats
  • Protein
  • Sundries including water and related fluids
  • Avoid
  • Treats to be eaten sparingly

The USDA nutrition database also includes meals, fast foods, and, as I am explaining here, snacks. Ultimately, the Foodary database will also include recipes and complete meals or snacks. For now, I am going to focus on basic foods that become ingredients for recipes. However, many people have asked for an updated alkaline snacks list, so I have included one below. There are only a few snacks included in the USDA key foods list, so I have included other groups such as Baked Products, Meals, and Fast Foods.

Unfortunately, most of these are processed foods that make healthy diets difficult, but I have included all key snacks for the sake of completeness. Snacks are a good way of spreading nutrition through the day, but they should make a healthy contribution to your diet, not spoil all the work you have dome in eating healthy meals. The best snacks are small portions of fruit and vegetables, maybe with some nuts and whole grains.
Alkaline Snacks pic

Alkaline Snacks List

The alkaline snacks list shows all the foods from snack-related food groups listed in PRAL order. You can click headings to sort by a different column, and repeat clicking reverses the sort order.

Click links above the table columns for more explanations.

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Alkaline Foods Table Explanation Calories Help PRAL Help Fiber Help Sugars Help Sodium Help

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Long Description 100 Kcal Serve(g) PRAL Score Fiber (g) Sugar (g) Sodium (mg)

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Sauce, salsa, ready-to-serve 345 -16 6 14 2,431

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Soup, stock, beef, home-prepared 769 -16 0 4 1,523

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Sauce, pasta, spaghetti/marinara, ready-to-serve 204 -11 4 11 855

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Snacks, potato chips, reduced fat 21 -6 1 0 104

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Snacks, potato chips, plain, salted 18 -5 1 0 83

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Soup, beef broth or bouillon canned, ready-to-serve 1,429 -3 0 0 5,314

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Pasta with tomato sauce, no meat, canned 143 -3 1 6 389

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Sauce, barbecue 58 -3 1 19 597

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Fast foods, potato, french fried in vegetable oil 32 -2 1 0 67

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Snack, potato chips, made from dried potatoes, plain 18 -2 1 0 95

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Foodary Imaginary Standard 100 Kcal Serving 100 -2 1 3 120

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Snacks, potato chips, white, restructured, baked 21 -1 1 1 118

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Fast foods, potatoes, hashed brown 31 -1 1 0 158

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Soup, stock, chicken, home-prepared 278 0 0 4 397

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Cake, snack cakes, creme-filled, chocolate with frosting 25 0 1 9 83

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Cookies, chocolate sandwich, with creme filling, regular 22 0 1 9 84

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Soup, cream of mushroom, canned, condensed 127 0 1 1 875

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Pie, apple, commercially prepared, enriched flour 42 0 1 7 85

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Pie, pumpkin, commercially prepared 41 0 1 8 98

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Snacks, corn-based, extruded, chips, plain 19 0 1 0 105

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Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 20 0 0 7 63

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Snacks, corn-based, extruded, puffs or twists, cheese-flavor 18 0 0 1 164

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Cookies, vanilla sandwich with creme filling 21 0 0 8 72

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Sweet rolls, cinnamon, commercially prepared with raisins 27 1 1 9 82

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Cookies, peanut butter, commercially prepared, regular 21 1 0 7 106

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Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) 26 1 0 8 81

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Snacks, pretzels, hard, plain, salted 26 1 1 1 299

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Bread, white, commercially prepared (includes soft bread crumbs) 38 1 1 2 185

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Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 26 1 0 7 85

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Taco shells, baked 21 1 1 0 51

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Snacks, tortilla chips, plain, yellow corn 20 1 1 0 62

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Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 24 1 0 5 75

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Snacks, popcorn, oil-popped, microwave, regular flavor 17 1 1 0 116

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Snacks, tortilla chips, plain, white corn 21 1 1 0 69

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Rolls, dinner, wheat 37 1 1 1 192

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Soup, ramen noodle, any flavor, dry 23 1 1 0 422

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Cheesecake commercially prepared 31 1 0 7 136

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Breakfast bars, oats, sugar, raisins, coconut (include granola bar) 22 1 1 6 54

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Crackers, saltines (includes oyster, soda, soup) 24 1 1 0 226

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Bread, white, commercially prepared, toasted 34 1 1 2 202

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Croissants, butter 25 1 1 3 115

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Muffins, blueberry, commercially prepared (Includes mini-muffins) 27 1 0 9 90

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Rolls, hamburger or hotdog, plain 36 1 1 2 180

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English muffins, plain, enriched, with ca prop (includes sourdough) 44 1 2 2 187

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Chicken pot pie, frozen entree, prepared 51 1 1 1 206

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Pretzels, soft 30 1 1 0 161

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Egg rolls, pork, refrigerated, heated 45 1 1 2 183

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Bread crumbs, dry, grated, plain 25 1 1 2 185

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Bread, rye 39 1 2 1 233

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Soup, chicken broth, canned, prepared with equal volume water 625 1 0 2 1,913

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Crackers, cheese, regular 20 1 0 1 199

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Bread, wheat 37 1 2 2 192

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Rolls, hard (includes kaiser) 34 1 1 1 186

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Bread, italian 37 2 1 0 226

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Crackers, standard snack-type, regular 20 2 0 2 138

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Bread, wheat, toasted 32 2 2 2 192

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Crackers, wheat, regular 22 2 1 3 173

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Snacks, popcorn, microwave, low fat 24 2 3 0 127

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Bagels, cinnamon-raisin 36 2 1 2 126

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Cake, snack cakes, creme-filled, sponge 27 2 0 10 126

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Crackers, standard snack-type, sandwich, with peanut butter filling 20 2 0 2 162

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Average 100 Cal 34 2 0 0 0

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Bread, whole-wheat, commercially prepared 40 2 2 2 181

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Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 38 2 1 1 186

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Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 44 2 1 2 151

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Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 39 2 1 2 186

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Pizza, meat and vegetable topping, regular crust, frozen, cooked 36 2 1 2 201

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Tortillas, ready-to-bake or -fry, flour 33 2 1 1 228

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Fast foods, cheeseburger;single, large patty; with condiments, vegetables and mayonnaise 37 2 0 2 176

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Bread, french or vienna (includes sourdough) 35 2 1 1 178

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Pizza, cheese topping, regular crust, frozen, cooked 37 2 1 1 167

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Gravy, beef, canned, ready-to-serve 189 2 1 0 1,057

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Fast foods, cheeseburger; single, regular patty, with condiments 37 2 1 2 233

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Fast Food, Pizza Chain, 14″ Pizza, pepperoni topping, thick crust 35 2 1 1 238

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Macaroni and cheese dinner with dry sauce mix, boxed, uncooked 26 2 1 3 179

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Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 24 2 0 4 108

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Fast Food, Pizza Chain, 14″ pizza, pepperoni topping, regular crust 35 2 1 1 243

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Snacks, popcorn, air-popped 26 2 4 0 2

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Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 40 2 1 1 115

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Fast Food, Pizza Chain, 14″ Pizza, cheese topping, thick crust 37 2 1 1 220

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Formulated bar, POWER BAR, chocolate 28 2 2 8 85

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Fast Food, Pizza Chain, 14″ pizza, meat and vegetable topping, regular crust 41 3 1 2 241

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Soup, chicken noodle, canned, condensed 192 3 1 1 1,302

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Bread, Multi-Grain (includes whole-grain) 38 3 3 2 144

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Fast Food, Pizza Chain, 14″ Pizza, cheese topping, regular crust 38 3 1 1 225

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Bread, whole-wheat, commercially prepared, toasted 33 3 3 2 161

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Fast Food, Pizza Chain, 14″ Pizza, cheese topping, thin crust 33 3 1 1 246

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Pancakes plain, frozen, ready-to-heat (includes buttermilk) 43 3 0 4 198

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Pizza, cheese topping, rising crust, frozen, cooked 38 3 1 2 214

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Tortillas, ready-to-bake or -fry, corn 46 3 3 0 21

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Fast foods, biscuit, with sausage 27 4 0 0 219

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Fast foods, chicken tenders 33 4 0 0 250

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Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors 24 4 0 6 123

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Waffles, plain, frozen, ready -to-heat, toasted 32 4 1 2 234

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Biscuits, plain or buttermilk, commercially baked 30 4 0 1 279

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Waffle, buttermilk, frozen, ready-to-heat, toasted 32 4 1 1 230

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Fast Foods, biscuit, with egg and sausage 32 4 0 0 215

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Bread, cornbread, dry mix, enriched (includes corn muffin mix) 24 4 2 5 195

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Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk 164 5 0 5 448

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Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked 31 5 0 2 326

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Leavening agents, yeast, baker’s, active dry 31 7 8 0 16

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Leavening agents, baking powder, double-acting, sodium aluminum sulfate 189 7 0 0 20,000

 
 

Alkaline Snacks List Review

As you can see, snacks cover a wide range of food items, some of which are not very healthy. High salt content is a common problem with many processed snack foods. Many are small meals that really belong in a recipe section. A searchable database of recipes is on the cards for Foodary, but for the next few months I will be concentrating on basic food items and health issues.

If you have any questions, experiences, or opinions about alkaline snacks, please join the alkaline snacks list discussion.