What to Snack on at Work (So You Stop Reaching for Cookies)

Three o'clock. Your eyes are glazing over, the task isn't moving, and someone left a pack of cookies in the break room. Just one? Okay, three. Then coffee. Then one more. Sound familiar?

It's not weak willpower — it's biology. And you can work with it, not against it.

Why You Crave Cookies at 3 PM

Every day between 1:30 and 3:30 PM, your body goes through a natural dip — that's your circadian rhythm at work. Cortisol levels drop, energy fades, and your brain starts hunting for the fastest source of glucose. Cookies, chocolate, candy — they all deliver an instant spike.

The problem is what comes after the spike: a crash. The glycemic index of cookies is 70–90. That means your blood sugar shoots up, insulin slams it back down, and within 30–40 minutes you're hungry and drained again. A vicious cycle.

What Actually Works Instead of Cookies

The secret isn't "just resist." The secret is finding the right replacement. You need a snack that:

• Delivers sweetness (your brain needs the "reward")
• Doesn't crash your blood sugar (glycemic index below 50)
• Keeps you full for 2–3 hours (fiber + natural sugars)
• Doesn't require plates, forks, or a microwave

Dried fruits check all four boxes. The glycemic index of dried apricots is 35, dried plums — 40. That's half the GI of cookies. And the sweetness is natural and genuinely satisfying.

6 Office Snacks That Actually Work

1. Dried Apricots — When You Need Something Sweet

The most common office craving is "I want something sweet." Dried apricots satisfy it completely. Rich caramel-like flavor, soft texture, and a GI of just 35 — half that of milk chocolate.

At your desk: 5–6 dried apricots = a proper snack at ~150 kcal. Enough to carry you through to dinner.

2. Dried Plums (Prunes) — When You Need to Feel Full

If you're hungry again 20 minutes after snacking — the problem is fiber, or rather the lack of it. Dried plums are the fiber champion among dried fruits. They genuinely fill you up.

At your desk: 4–5 prunes + a handful of nuts = a serious snack that holds you until lunch or dinner.

3. Zephyr Dried Apples — Instead of Chips and Crackers

Sometimes at work you don't want something sweet — you want something light and crispy. Zephyr apples are soft, airy, with a pleasant tartness. Perfect when you need a snack that won't spoil your appetite before lunch.

At your desk: A light snack for the morning or late evening at the computer. Zero crumbs.

4. Dried Melon — Your Office "Candy"

When a coworker offers you a toffee or caramel — pull out dried melon. It's just as sweet as candy, but without a single gram of added sugar. The perfect swap for anyone used to having sweets at their desk.

At your desk: A couple of pieces = your "candy" with tea or coffee.

5. Dried Peaches — The Mood-Lifting Snack

By midday, your mood often dips along with your energy. Dried peaches with their bright aroma and balance of sweet and tangy aren't just food — they're a mini break. A pause that makes it easier to get back to work.

At your desk: An aromatic snack that lifts your mood better than another cup of coffee.

6. Apricot Kernels — When You Want Something Nutty

Not every office moment calls for something sweet. Sometimes you want crunch and a nutty flavor. Apricot kernels deliver protein, satisfying crunch, and a unique taste that pairs perfectly with any dried fruit.

At your desk: A handful of kernels + a few dried apricots = a filling, complete snack.

How to Set Up Office Snacking

Research shows that 88% of employees consider having snacks at work important, and companies increased their office snack budgets by 76% in 2024. But most offices still stock cookies and chips — the easiest choice, not the healthiest.

Here's how to make the switch:

• Keep a stash in your drawer: Put a bag of dried fruits in your desk drawer. When your hand reaches for cookies — you already have an alternative
• Order for the week: 500 grams of dried apricots or plums lasts a full work week
• Share with coworkers: Put a bowl of dried fruits on the communal table — watch how fast it empties
• Pair with your drinks: Dried apricots with green tea, prunes with coffee — tried and tested combinations

Order Your Office Snack Set

All Sone dried fruits are 100% natural, with no added sugar or preservatives. The perfect format for the office: compact packaging, clean hands, real flavor.

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Office cookies aren't a habit — they're a trap. Try replacing them with dried fruits for one week, and you'll notice the difference: more energy, fewer afternoon crashes, and zero guilt. Browse our full collection and build your office snack set.