The Best Healthy Snacks for Kids’ Teeth
When it comes to nourishing your little ones, don’t forget to prioritize their oral health. While picking snacks for your kids that won’t contribute to the risk of cavities can seem like a hassle, there are many healthy snack options that fit the bill. Discover the best tooth-friendly kids’ snacks and learn which snacks should be consumed in moderation.
Key Takeaways
- Frequent snacking on sugary or starchy foods can increase the risk of cavities by feeding bacteria that produce enamel-damaging acid.1
- The best snacks for kids include calcium-rich dairy, crunchy fruits and vegetables, leafy greens, and protein-packed foods like nuts and eggs.2
- Helping young kids brush with fluoride toothpaste, even if they want to do it themselves, is essential for protecting their developing teeth.4
How to Choose a Healthy Kids’ Snack
When choosing a healthy snack for your kids, look at the food label and consider the amount of added sugar, typically labeled as corn syrup or white sugar.1 Naturally occurring sugars, like those found in fruit, are less problematic.1
Healthy Snack Options for Your Kids’ Teeth
Here are some of the best healthy snacks that you can feel good about giving your kids:
- Cheese sticks, plain yogurt, cottage cheese, milk and tofu. These foods are rich in calcium and other minerals that help support tooth enamel and minimize acid production.2
- Crunchy fruits, like apples and pears. These foods can help clear plaque from your kids’ teeth and freshen breath.2
- Vitamin C-rich fruits like kiwis. Kiwis are packed with vitamin C and are good for gum health. Vitamin C strengthens the gums, helping to prevent gum disease.2
- Crunchy vegetables, like carrots and celery. Veggies like carrots and celery stimulate saliva production, which helps keep the mouth clean and washes away bacteria.2
- Leafy greens, like kale, romaine and spinach. Cucumbers and bell peppers, along with leafy greens, contain vitamins, minerals and antioxidants that provide numerous benefits to kids’ teeth.2
- Protein-packed foods. Meat, poultry, fish and eggs contain phosphorous, which protect and rebuild tooth enamel.2
- Almonds. These protein-packed nuts are high in calcium and low in sugar.2
Can Sugary Snacks Damage My Kids’ Teeth?
“We all think of candy as being ‘bad’ and what typically causes cavities,” says Dr. Adam Silevitch, DMD, an attending pediatric dentist at New York Presbyterian Hospital-Columbia, “but in actuality it’s not the candy itself but the sugar (or carbohydrates) in those foods/snacks.”1
In fact, sugar or sucrose is the “food” for bacteria that causes tooth decay. Bacteria consumes sugar and releases acids that can contribute to the risk of children’s cavities.1 Limiting the amount of sugary snacks your child consumes supports overall health, including oral health.1
Which Snacks Should I Give My Kids in Moderation?
Dr. Silevitch goes on to urge parents to think twice about constantly offering snacks like raisins, dried fruit, granola bars, and gummy vitamins because these things can “get stuck in the grooves of teeth and are not easily washed away by saliva, water, or milk.”1
Because carbohydrates and sugars can form enamel-attacking acid,1 Dr. Silevitch urges parents to think about the frequency of snacks: “If our kids are constantly on the go and snacking on chips, pretzels, crackers, etc, even though these snacks aren't typically thought of as bad for our teeth, they are carbohydrates. When we increase the frequency of snacking, it increases the amount of time the sugars are sitting on our teeth, which increases the likelihood of a cavity.”1
Is Juice a Good Drink for Kids?
While juice may seem deceptively healthy, water and milk are actually the best beverage options for kids.1 That’s because juice is high in calories and sugar, which can contribute to the development of cavities.1 If your kids do have juice, it should be enjoyed in moderation.1 Letting your child sip on juice throughout the day can put them at a higher risk for developing tooth decay.1
What Is the Best Beverage for Kids?
Instead of juice, emphasize the importance of drinking fluoridated water for oral health.3 Unlike juice, water doesn’t leave any sugar behind in your child’s mouth. Instead, it cleans their mouth every time they take a drink.3 If your child’s water contains fluoride, drinking it is one of the easiest ways to help prevent cavities.3
The Importance of Brushing
Dr. Silevitch recommends that parents assist young children when they’re brushing their teeth at home, even if little ones want to assert their independence and do it all by themselves.4 “I tell them that they can brush first, but a grown-up needs to make their teeth extra sparkly.”
When Should I Start Brushing My Child’s Teeth?
Before your child’s teeth first break through, gently wipe their gums with a damp cloth or gauze pad after meals.4 Once your little one’s teeth break through their gum line, gently brush them twice daily with a smear of fluoride toothpaste the size of a grain of rice, and a soft-bristled toothbrush.4
If you have kids over the age of two, consider using a pea-sized amount of Pronamel Kids Berry Twist toothpaste on their pearly whites. Not only does it have a fun flavor, but it includes fluoride to provide 24-hour protection against cavities.*
* Follow a healthy diet and brush twice daily
Source Citations:
- Healthy Snack Tips for Kids. MouthHealthy. ADA. https://www.mouthhealthy.org/nutrition/child-snacking-tips. Accessed 4/30/25.
- 5 teeth-friendly foods to pack in your children’s lunch. University of Texas Health San Antonio. https://news.uthscsa.edu/5-teeth-friendly-foods-to-pack-in-your-childrens-lunch/. Accessed 4/30/25.
- Dental Health Drinks. MouthHealthy. ADA. https://www.mouthhealthy.org/nutrition/water-best-beverage. Accessed 4/30/25.
- Baby Teeth. MouthHealthy. ADA. https://www.mouthhealthy.org/all-topics-a-z/baby-teeth. Accessed 4/30/25.
