10 Unhealthy South African Snacks

South Africa is home to some of the most delicious and comforting treats. Whether it’s a crunchy rusk with your morning coffee or a boerie roll at a braai, our local favourites are hard to resist. But while they taste amazing, some of these snacks can quietly add extra sugar, unhealthy fats, and excess calories to your diet—making weight loss a little trickier.

If you’re trying to be more mindful of what you eat, here are 10 Saffa snacks that might be working against your weight loss goals.

1. Vetkoek & Mince

Crispy on the outside, soft on the inside, and filled with savoury mince—what’s not to love? Unfortunately, vetkoek is deep-fried, meaning it soaks up a lot of oil. A single serving can come in at around 420 calories, and that’s before adding rich, saucy mince.

✅ Smarter swap: If you’re craving something similar, try making a baked wholewheat vetkoek or using a small wholegrain roll with lean mince.

2. Biltong (Flavoured or Fatty Cuts)

Biltong is often considered a great protein snack and it can be! But fattier cuts and flavoured varieties (such as BBQ or chutney-flavoured biltong) can sneak in extra fat, sugar, and calories. Some varieties can hit around 300 calories per 100g.

✅ Smarter swap: Stick to lean beef biltong and keep an eye on portion sizes.

3. Ouma Rusks

Dipping a rusk into your morning tea or coffee is a South African tradition, but these crunchy treats are loaded with refined flour and sugar. Just two rusks contain about 300 calories and a high dose of refined carbs.

✅ Smarter swap: Try making your own wholewheat, sugar-free rusks or swap them for a handful of nuts for a crunchy, nutritious start to your day.

4. Lays Chips (125g Bag)

Lays chips are a popular go-to snack, but they can be surprisingly high in calories. A standard 125g bag contains 680 calories which is nearly a third of your daily calorie intake in one sitting!

✅ Smarter swap: If you need a crunchy snack, try air-popped popcorn with a sprinkle of salt and spices for a lower-calorie alternative.

5. Koeksisters

Sweet, sticky, and syrup-soaked—koeksisters are an indulgence that doesn’t hold back on sugar. Just one small koeksister contains around 240 calories, mostly from refined sugar and deep-fried dough.

✅ Smarter swap: If you’re craving something sweet, try a baked oat and honey biscuit instead.

6. Boerie Rolls

A braai essential, but between the white bread roll, fatty boerewors, and sauces, a single boerie roll can easily exceed 550 calories.

✅ Smarter swap: Opt for a wholewheat roll, leaner wors (like chicken or venison), and swap sugary sauces for mustard or fresh salsa.

7. Marie Biscuits

They may seem light and harmless, but 5 Marie biscuits add up to 180 calories and let’s be honest, it’s easy to eat more than five in one sitting!

✅ Smarter swap: Try snacking on Greek yoghurt with berries for a naturally sweet and protein-packed alternative.

8. Oros & Other Sweetened Juices

A childhood favourite, but Oros and other sweetened juices pack a ton of sugar. Just 250ml of Oros (before dilution) contains 130 calories and 31g of sugar – almost your entire recommended daily sugar intake in one glass!

✅ Smarter swap: Try infused water, herbal teas, or freshly squeezed juice with no added sugar for a refreshing alternative.

9. Mieliepap with Sugar & Butter

A staple in many South African homes, mieliepap can be a comforting dish. However, once you add sugar and butter, a bowl can easily climb to over 400 calories, mostly from sugar and fat.

✅ Smarter swap: Opt for a smaller serving and try adding a sprinkle of cinnamon for extra flavour without the added sugar and butter.

10. Fruit Yoghurt

Marketed as a healthy snack, fruit yoghurts can sometimes be packed with added sugars. Some single tubs contain over 20g of sugar and around 200 calories, making them more of a sugary dessert than a nutritious snack.

✅ Smarter swap: Choose unsweetened Greek yoghurt and add your own fresh fruit to keep the sugar content low while still satisfying your sweet tooth.

Take Away

Not all snacks are bad, but if weight loss is your goal, being mindful of these sneaky calorie-heavy options can make a huge difference. That doesn’t mean you have to give up your favourite treats entirely. It’s all about balance, portion control, and making smarter swaps.

Don’t forget, our weight loss tablets are here to help you lose weight without drastic lifestyle changes which means you don’t have to write off your favourite snacks after all.