20 Best Store-Bought Snacks for Breastfeeding – Pros & Cons, Macro Comparison

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Explore 20 healthy store-bought snacks for breastfeeding moms with brand suggestions, pros and cons, and a detailed macro comparison to help you pick the best options for milk supply, energy, and cravings!

Your baby’s crying for milk, so you drop everything, rush to nurse, and get settled.

But wait – you totally forgot to grab your snacks.

As you nurse, you start getting hungrier and thirstier, but there’s nothing within arm’s reach to satisfy it.

Not just that. With an endless to-do list, sleepless nights, and your brain totally fried from adjusting to mom life, the last thing you want to do is spend time prepping snacks.

That’s where store-bought snacks for breastfeeding moms come in – quick, convenient, and packed with the nutrients you need to fuel both you and your baby.

I know this all too well—I spent a total of 1.5 years breastfeeding my two girls.

Whether you’re looking to boost your milk supply, satisfy your cravings, or just need something nutritious to support milk production, these 20 best store-bought snacks for breastfeeding moms have you covered.

Importance of the Right Snacks

If your weight is in the normal range, that’s about 2,500 calories per day in total.

And let’s not forget the increased demand for key nutrients, like calcium, protein, fat, fiber, omega-3s, iron, vitamin D, vitamin B, and more!

Sounds like a lot, right? It definitely can be.

And that’s where snacking becomes essential to help fill the calorie gap.

If weight gain is a concern for you, no worries! For me, no matter how much I snacked, I barely gained weight during breastfeeding. The calorie burn for lactation is just so high!

My husband used to joke that I was like a cow—always making milk and munching nonstop.

Finding a snack that checks all the boxes above isn’t always easy.

And let’s be real—breastfeeding is hard enough, so why not make your snacking enjoyable?

That’s why flavor and texture are just as important to me when choosing the right store-bought snacks for breastfeeding.

I like to allow some flexibility with snack nutrition for the sake of variety and satisfaction.

But to keep things transparent, I’ll note any exceptions in the pros and cons.

What Are Galactagogues?

Galactagogues are foods, herbs, or even medications that are believed to help boost milk production in breastfeeding moms.

While not all galactagogues have been scientifically proven to boost milk supply for everyone, many moms find certain foods and herbs do make a difference.

• Herbal Galactagogues: Fenugreek, fennel, blessed thistle.
• Foods: Oats, garlic, leafy greens, nuts and seeds, brewer’s yeast.
• Other Options: Lactation cookies/bars, lactation teas.

Some studies suggest certain ones, like fenugreek, can have a positive effect. But the science is still catching up, and what works for one mom might not work for another.

Honestly, if you ask me, there’s no galactagogue that will guarantee an increase in milk production.

Wait, no, there is one: water. Yep, no water, no milk!

20 Best Store-Bought Snacks for Breastfeeding Moms

Comparison of Store-Bought Snacks (Highest → Lowest Protein)

Disclaimer: The nutritional data provided is accurate as of 2025. Product labels may change, so we recommend checking the external links for the most up-to-date information. Always consult your healthcare provider for personalized advice.

No	Per Serving	Calorie (kcal)	Carb (g)	Protein (g)	Fat (g)	Fiber (g)	Added Sugar (g)	Calcium (mg)	Iron (mg)
1	Premier Protein Shake	160	5	30	3	1	0	650	1.8
2	No Cow Protein Bars	210	25	20	7	14	0	27	3
3	Kettle and Fire Bone Broth	70	1	17	0	1	0	50	0
4	RXBAR Protein Bar	200	23	12	8	5	0	50	1.8
5	The Only Bean Edamame	100	6	11	4	4	0	46	1
6	Chomps Beef Stick	100	0	10	7	0	0	40	0.8
7	KIND Protein Bar	180	16	6	15	7	4	49	1
8	Nature’s Garden Trail Mix	180	13	4	13	2	6	30	0.9
9	Blue Diamond Almonds	100	6	3	8	2	2	40	1
10	Boobie Lactation Bars	220	31	3	10	6	12	32	1
11	Cheez-It Cheese Cracker	140	16	3	7	1	0	30	0.9
12	Realsy Almond Butter Filled Dates	180	32	3	5	4	0	50	0.6
13	Forager Project Cashew Milk Yogurt	120	10	3	9	1	0	14	0
14	Snyder’s of Hanover Pretzels	100	22	2	0	1	0	0	1
15	Nature’s Bakery Oatmeal Bars	140	27	2	2.5	3	12	10	0
16	Aussie Bites	130	16	2	7	2	8
17	Heavenly Hunks Oatmeal Cookie	120	16	1	6	1	7	5	1
18	Sensible Portions Garden Veggie Straws	130	17	1	7	0	0	80	0.6
19	SkinnyPop Popcorn	100	10	1	7	2	0	0	0.2
20	BODYARMOR LYTE Drink	15	11	0	0	0	0	0	0

1. KIND Protein Bar

The easiest one-handed snack? A protein bar!

KIND Bars are compact, satisfying, and mess-free—no crumbs on your baby or couch.

Made with almonds and peanuts, they’re crunchy, nutrient-dense, and have the highest fat content in my snack list—exactly what you need for energy and milk production while breastfeeding.

The fiber also keeps you fuller longer, perfect for busy nursing sessions.

Macros (per serving): 180 kcal, 16g carb, 6g protein, 15g fat, 7g fiber, 4g added sugar, 140mg sodium, 49mg calcium, 1mg iron
Pros: crunchy texture, nutrient-packed, gluten-free, mess-free, filling, tasty, wide variety of flavors.
Cons: moderate added sugar, calorie-dense, slightly pricey, hard texture not ideal for everyone, chocolate can melt easily in warm temperature.

2. RXBAR Protein Bars

If you prefer dates in your protein bar, RX Bars are worth a try.

Made with just four simple ingredients—egg whites, cashews, almonds, and dates—they offer double the protein compared to KIND Bars, with zero added sugar.

A wholesome choice featuring only recognizable, real ingredients.

Macros (per serving): 200 kcal, 23g carb, 12g protein, 8g fat, 5g fiber, 0g added sugar, 190mg sodium, 50mg calcium, 1.8mg iron
Pros: simple ingredients, gluten-free, high protein, no added sugar, naturally sweetened with dates.
Cons: dense texture, less variety in flavors, higher carbs, chewy consistency may not suit everyone, can stick to your teeth.

3. Nature’s Bakery Oatmeal Crumble Bars

These oatmeal bars are a great snack for breastfeeding moms, especially since oat is considered a galactagogue.

I’ve seen so many moms in forums rave about these bars as a go-to snack.

Made with whole wheat flour and rolled oats, these bars provide the benefits of whole grains in a convenient, tasty treat.

2 flavors available: Strawberry and Apple

Macros (per serving): 140 kcal, 27g carb, 2g protein, 2.5g fat, 3g fiber, 12g added sugar, 85mg sodium, 10mg calcium, 0mg iron
Pros: whole grains, plant-based, vegan, nut-free facility, dairy-free, cholesterol-free, Kosher, no GMOs, no high-fructose corn syrup, no artificial flavors, low sodium, tasty!
Cons: low in calcium and protein, high in added sugar, not gluten-free, mixed opinions on whether this actually increases milk supply.

4. Heavenly Hunks Organic Oatmeal Dark Chocolate Chip Cookies

Need oatmeal snacks but prefer a gluten-free option?

These oatmeal snacks are just what you’re looking for, coming in a well-raved dark chocolate chip cookie form.

These treats are organic, vegan, non-GMO, gluten-free, and dairy-free—truly all hunk, no junk!

Macros (per serving): 120 kcal, 16g carb, 1g protein, 6g fat, 1g fiber, 7g added sugar, 25mg sodium, 5mg calcium, 1mg iron
Pros: dense and chewy texture, gluten-free, organic, vegan, non-GMO, dairy-free, tasty, filling.
Cons: pricey, low in calcium and protein, may be too sweet for some.

5. Boobie Bar Superfood Oatmeal Chocolate Chip Lactation Bar

I find their name super cute—Boobie Bar just screams “milk to the max,” right?

And yes, these bars have gained quite a bit of popularity among breastfeeding moms.

Focused on 6 powerhouse superfoods—Moringa, Turmeric, Cinnamon, Shatavari, Flaxseed, and Whole Grain Oats—they’re crafted to provide milk-boosting lactation support in the most convenient way possible.

Along with their lactation bars, they also offer a variety of other products, including gummies, protein shake, granola snacks, and electrolyte drinks.

Macros (per serving): 220 kcal, 31g carb, 3g protein, 10g fat, 6g fiber, 12g added sugar, 32mg calcium
Pros: most reviews say it does boost the milk supply, high calorie, gluten-free, dairy-free, vegan, soy-free, non-GMO, certified Kosher, variety of other product types available.
Cons: high carb, high added sugar, some may find it too sweet, subjective taste.

6. Nature’s Garden Healthy Trail Mix Snack Pack

I love that this trail mix comes in individual snack packs with just the right amount—perfect for a quick “pick me up” during a breastfeeding session.

This trail mix features a nourishing blend of nuts, seeds, and dried fruits, offering a balance of healthy fats, fiber, and natural sweetness to keep you energized.

You may notice its high-fat content on the label, but those are healthy fats essential for supporting milk production.

Macros (per serving): 180 kcal, 13g carb, 4g protein, 13g fat, 2g fiber, 6g added sugar, 0mg sodium, 30mg calcium, 0.9mg iron
Pros: high in healthy fats, zero trans fat, cholesterol, and sodium, gluten-free, vegan, non-GMO, nutrient-dense mix.
Cons: nut allergies can be a concern.

7. Traditional Aussie Bites Oatmeal Snack Cookies

Aussie Bites are another super popular snack among breastfeeding moms, offering bite-sized convenience with a wholesome ingredient list.

While these usually come in a larger container, I personally prefer the individual snack pack style—it’s so much easier for on-the-go snacking during busy nursing days.

Macros (per serving): 130 kcal, 16g carb, 2g protein, 7g fat, 2g fiber, 8g added sugar, 90mg sodium
Pros: tasty, filling, mix of crunchy and chewy texture.
Cons: high in added sugar, not gluten-free, low in protein, contains tree nuts and coconut, which may not suit everyone.

8. Premier High Protein Shakes

These protein shakes are an easy, one-hand grab bottle to fuel you while nursing your baby.

This shake packs the highest protein in the list—a whopping 30g, providing 20% of your daily value for breastfeeding!

It also delivers an impressive 650mg of calcium, making it a powerhouse choice for supporting your energy and nutritional needs.

Macros (per serving): 160 kcal, 5g carb, 30g protein, 3g fat, 1g fiber, 0g added sugar, 220mg sodium, 650mg calcium, 1.8mg iron
Pros: highest protein on the list, high in calcium, contain many vitamins and minerals, low in sugar, smooth creamy texture, various flavors, certified Kosher, gluten-free, keto-friendly.
Cons: high in sodium, not dairy-free, contains artificial ingredients, not organic, synthetic vitamins, may feel too heavy for some.

9. No Cow Dairy-Free High Protein Bars

These plant-based protein bars are the next best thing after Premier Protein Shakes, coming in as the second-highest protein option on the list, with a whopping 20g of protein per bar!

They’re also super high in fiber, delivering an impressive 14g per bar (50% of your daily value).

From the name alone, you can guess these bars are completely dairy-free, making them an excellent choice for moms nursing babies with lactose intolerance.

Macros (per serving): 210 kcal, 25g carb, 20g protein, 7g fat, 14g fiber, 0g added sugar, 200mg sodium, 27mg calcium, 3mg iron
Pros: second-highest in protein, high in fiber, iron and calorie, low sugar, dairy-free, soy-free, gluten-free, vegan, great flavor variety.
Cons: some find it too chewy, taste can be chalky for some, slightly dry, high in sodium, higher price point compared to other snacks.

10. Forager Project Dairy-Free Cashewmilk Yogurt

Here’s also another dairy-free snack that delivers rich, velvety texture and a tangy yogurt flavor made from organic cashews.

Packed with live active probiotics, it supports gut health, which is great for you and your baby.

Macros (per serving): 120 kcal, 10g carb, 3g protein, 9g fat, 1g fiber, 0g added sugar, 5mg sodium, 14mg calcium, 0mg iron
Pros: dairy-free, soy-free, gluten-free, vegan, organic, non-GMO, zero added sugar, low in sodium, rich in probiotics, smooth creamy texture, available in multiple flavors, versatile (can be used as dip or sour cream).
Cons: lower in protein compared to traditional yogurt, subjective taste, pricier than standard yogurt options, maybe hard to snack with one hand.

11. Snyder’s of Hanover 100-Calorie Pretzel Packs (Minis and Sticks)

While they’re not a protein-packed powerhouse, these pretzels are perfect for a quick energy boost when carb cravings hit.

Want to level them up? Pair them with hummus or nut butter for a more balanced snack.

Plus, with so many shapes and flavors, you’ll never get bored!

Macros (per serving): 100 kcal, 22g carb, 2g protein, 0g fat, 1g fiber, 0g added sugar, 220mg sodium, 0mg calcium, 1mg iron
Pros: low fat, cholesterol-free, crunchy and satisfying, great for carb cravings, vegan-friendly, versatile with dips.
Cons: low protein and fiber, high sodium, not gluten-free, better paired with a protein or fat source for sustained energy.

12. Cheez-It Baked Cheese Crackers (Variety Pack)

Though not the most healthy, these cheese crackers are a dream come true for all the cheese lovers out there who also crave a good crunch!

These bite-sized snacks pack a bold cheesy flavor in every crispy square.

Toss a box in your diaper bag, and you’re ready for on-the-go cravings.

Macros (per serving): 140 kcal, 16g carb, 3g protein, 7g fat, 1g fiber, 0g added sugar, 210mg sodium, 30mg calcium, 0.9mg iron
Pros: cheesy, crunchy, bold flavor, great for salty cravings, affordable, kid-approved.
Cons: low in protein and fiber, high in sodium, not gluten-free, contains artificial flavors.

13. Chomps Grass-Fed and Finished Original Beef Sticks

I usually go for a huge pack of beef jerky, but when my hands were tied—literally—during breastfeeding, these individually packed beef sticks became my new go-to.

Each stick is packed with 10g of clean protein from grass-fed and finished beef.

But, a word of caution: these sticks are high in sodium, so they might leave you feeling thirsty faster than expected—keep your water bottle handy!

Macros (per serving): 100 kcal, 0g carb, 10g protein, 7g fat, 0g fiber, 0g added sugar, 380mg sodium, 40mg calcium, 0.8mg iron
Pros: clean ingredients, no added sugar, high-quality protein, gluten-free, dairy-free, Whole30-approved, keto-friendly.
Cons: high sodium content, zero fiber, pricey, salty for some taste preferences, may not suit moms avoiding red meat.

14. SkinnyPop Healthy Popcorn

Who says popcorn is just for movie night?

This snacks comes in individual packs with just the right portion size for each session—no more accidentally polishing off a giant bag.

Made with ingredients you can definitely recognize—popcorn, sunflower oil, and a pinch of salt, it’s a wholesome and satisfying treat for busy moms.

Macros (per serving): 100 kcal, 10g carb, 1g protein, 7g fat, 2g fiber, 0g added sugar, 50mg sodium, 0mg calcium, 0.2mg iron
Pros: gluten-free, dairy-free, non-GMO, tree nut-free, no trans fat, no artificial ingredients, many different flavors, perfect portion size for individual snacking.
Cons: small bags often only half full, low in protein, low calcium, not as filling for moms craving for a richer snack.

15. The Only Bean Crunchy Dry Roasted Edamame

If you exclude those protein-packed processed snacks like protein bars and protein shakes, this edamame snack takes the top spot for protein in a simple snack.

Each serving delivers a great 11g of plant-based protein and 4g of fiber, keeping you full and energized during busy mom moments.

Macros (per serving): 100 kcal, 6g carb, 11g protein, 4g fat, 4g fiber, 0g added sugar, 150mg sodium, 46mg calcium, 1mg iron
Pros: high protein, high fiber, gluten-free, vegan, non-GMO, keto-friendly, versatile.
Cons: lower in calories for moms needing extra energy, may be too plain for bold flavor lovers, slightly dry texture.

16. Blue Diamond Almonds Oven-Roasted Dark Chocolate-Dusted Almonds

To all nut lovers, what about dusting your almonds with rich, dark chocolate to elevate the flavor?

Yes, you can find it in these 100 kcal packs of cocoa-dusted almonds, all individually packed for each of your breastfeeding sessions.

Almonds are a great source of healthy fats, vitamin E, and magnesium—nutrients that support milk production and overall health.

Macros (per serving): 100 kcal, 6g carb, 3g protein, 8g fat, 2g fiber, 2g added sugar, 20mg sodium, 40mg calcium, 1mg iron
Pros: good source of healthy fats, satisfying chocolate flavor, gluten-free, not too sweet.
Cons: may not satisfy intense chocolate cravings, cocoa powder can leave a little mess on hands.

17. BODYARMOR LYTE Sports Drink

Imagine your baby crying for milk. You rush to nurse her on the couch, and then it hits you—you forgot to grab a cup of water. As the nursing session goes on, you become thirstier and thirstier.

This is when BODYARMOR LYTE Sports Drink saves the day.

With its convenient individual bottles, you can easily prep a few at your breastfeeding station, ensuring you stay hydrated without relying on memory during those busy moments.

This low-calorie sports drink is packed with electrolytes, vitamins, antioxidants, and 10% coconut water, giving you a refreshing hydration boost.

I suggest the LYTE version instead of the original bestseller BODYARMOR drinks because the original has a crazy 27g of added sugar—definitely not something I’d want your baby to indirectly consume.

Macros (per serving): 15 kcal, 11g carb, 0g protein, 0g fat, 0g fiber, 0g added sugar, 30mg sodium, 0mg calcium, 0mg iron
Pros: electrolyte- and vitamin-rich, low-calorie, no artificial sweeteners, flavors, or dyes, gluten-free, naturally flavored, comes in multiple flavors, reasonably priced.
Cons: not a substitute for nutrient-dense snacks, not filling.

18. Kettle and Fire Organic Collagen-Rich Bone Broth

This bone broth is a warm hug in a cup, delivering 17g of protein, collagen, and minerals to support your postpartum recovery.

Simmered 14-18+ hours with real bones and nothing artificial, it’s the closest thing to grandma’s soup, giving you that nostalgic comfort with every sip.

If you want it breastfeeding-friendly, pour it into a thermos for an easy pour into your mouth while nursing your baby—no bowls or spoons needed!

Macros (per serving): 70 kcal, 1g carb, 17g protein, 0g fat, 1g fiber, 0g added sugar, 370mg sodium, 50mg calcium, 0mg iron
Pros: high in protein, collagen-rich, made with real bones, organic ingredients, non-GMO, nothing artificial, shelf-stable, dairy-free, gluten-free, no added sugar, nostalgic flavor.
Cons: low in fiber, higher in sodium, very expensive, small portion.

19. Sensible Portions Garden Veggie Straws

Crave for potato chips but need something healthier? The veggie snacks are the perfect swap!

These light and crispy straws deliver all the satisfying crunch you love with a veggie-based twist.

Made from a blend of potato and vegetable powders, they’re a guilt-free way to snack while breastfeeding.

Macros (per serving): 130 kcal, 17g carb, 1g protein, 7g fat, 0g fiber, 0g added sugar, 220mg sodium, 80mg calcium, 0.6mg iron
Pros: no added sugar, certified Kosher, gluten-free, zero cholesterol and trans fat, light and crispy, no artificial flavors or preservatives, dairy-free, good portion and value for money.
Cons: low in protein, moderate sodium, not as nutrient-dense as whole foods.

20. Realsy Almond Butter Filled Medjool Dates

Dates are super nutrient-packed fruits, full of natural sugars, fiber, potassium, iron, and vitamin B6. They’re great for giving new moms the energy they need while breastfeeding.

And then there’s almond butter, which is another awesome energy booster, loaded with healthy fats.

This is one of the perfect store-bought snacks for breastfeeding or anyone looking for a quick, nourishing snack.

Macros (per serving): 180 kcal, 32g carb, 3g protein, 5g fat, 4g fiber, 0g added sugar, 77mg sodium, 50mg calcium, 0.6mg iron
Pros: nutrient-dense, natural sweetness, vegan, dairy-free, soy-free, non-GMO, no cholesterol, gluten-free, no added sugar, no artificial flavor, no preservatives, high in carb.
Cons: sticky texture, not suitable for nut allergies.

Phewwww! That’s quite the list of 20 store-bought snacks for breastfeeding mommies!

Snacks to Avoid

What food to avoid when breastfeeding?

Now that you know the right healthy store-bought snacks for breastfeeding, please don’t let these common mistakes undo all your health efforts.

Pretty similar to what you should avoid in pregnancy I would say:

1. High-Mercury Fish
   • Avoid fish-based snacks made from high-mercury fish like tuna jerky, swordfish-based spreads, or mackerel pâté.
   • Mercury can pass into breast milk and may harm your baby’s development.
2. Excessive Caffeine
   • Limit snacks or drinks with high caffeine content (<200 mg a day), such as energy bars, strong matcha-flavored treats or chocolate-covered espresso beans.
   • Too much caffeine can make your baby fussy or disrupt their sleep (especially newborns and preterm infants).
3. Highly Processed Foods
   • Snacks loaded with artificial additives, preservatives, or trans fats, like packaged pastries or chips, offer little nutritional value and may affect milk quality.
4. Foods High in Sugar
   • Skip sugary snacks like candy bars, frosted granola bars, fruit snacks, or sweetened yogurt cups.
   • These can lead to energy crashes and don’t provide the sustained fuel you need.
5. Spicy or Gassy Foods
   • Spicy snacks or those that can cause gas, like hot chili chips, garlic-heavy crackers, or onion-flavored popcorn, may upset your baby’s tummy.
6. Allergenic Foods
   • If your baby shows signs of sensitivity (e.g., rash or fussiness), avoid common allergens like snacks containing peanuts, dairy, or soy until you consult your pediatrician.
7. Alcohol-Infused Snacks
   • If you want to have an occasional alcoholic snack, wait at least 2 hours after snacking before you breastfeed.
   • Excessive intake may be harmful to your baby and may cause drowsiness, weakness, and abnormal weight gain.

Conclusion

Adapting to motherhood is no easy feat, and juggling breastfeeding with taking care of yourself can feel like a marathon some days.

But let me remind you—you’re doing an incredible job.

It’s okay to feel overwhelmed, tired, or unsure; you’ll get through this, and trust me, everything will feel more manageable as time goes on.

Let these store-bought snacks for breastfeeding moms be a little blissful escape in your busy journey.

Whether it’s a quick bite between feeding sessions or a moment to savor something just for you, know that nourishing yourself is just as important as caring for your little one.

You’ve got this, mama, and brighter, easier days are ahead.

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