Nutrition
The 50 Best Healthy Snacks to Eat for Weight Loss, According to Experts
What are the best healthy snacks to eat for weight loss?
One of the most challenging parts of weight loss is the urge to snack during the day.
Whether you’re on a weight-loss journey or not, you may agree that snacking feels like the biggest obstacle.
Eating healthy doesn’t have to be stressful. There are plenty of protein-filled healthy snacks out there, you just have to know where to look.
The 50 Best Healthy Snacks to Eat for Weight Loss
If you’re looking for balanced snack ideas that are low-calorie, filling, and will satisfy your cravings, keep reading. This list contains salty and savory snack ideas that are delicious, low in fat, and high in protein.
Here’s our list of the 50 best healthy snacks to eat for weight loss:
50. Baked Zucchini Chips
What You’ll Need: Zucchini, olive oil, Parmesan cheese, bread crumbs
Baked zucchini chips are a tasty alternative to French fries.
Zucchini boasts benefits like lowering blood sugar levels, improving heart health, and aiding in weight loss.
Per Serving: 143 Calories, 8g Fat, 13 g Carbohydrates, 4g Protein, 1.7g Fiber
49. White Bean Salad
What You’ll Need: White beans, red onion, lemon juice, red wine vinegar, herbs, salt, and pepper
White beans are chock full of antioxidants and fiber, making them a solid nutritious snack.
They help regulate body fat and offer a healthy dose of magnesium, which promotes bone health.
Per Serving: 151 Calories, 4g Fat, 23g Carbohydrates, 8g Protein, 5g Fiber
48. Baked Pears With Walnuts & Honey
What You’ll Need: Ripe pears, honey, cinnamon, crushed walnuts
Most fruits contain sugar in their natural ingredients, making it easy to satisfy a craving without eating candy.
Baked pears are great to snack on without consuming any added sugar, and are even tastier with plain Greek yogurt.
Per Serving: 110 Calories, 5g Fat, 17 g Carbohydrates, 1.5g Protein, 3g Fiber
47. Watermelon
Watermelon can be eaten fresh, frozen, or blended into smoothies for a refreshing treat.
Because watermelon’s primary ingredient is water, it’s hydrating and low-calorie. It’s rich in Vitamin C and is linked to healing sore muscles after a workout.
Per Serving: 46 Calories, .2g Fat, 11 g Carbohydrates, .2g Protein, .6g Fiber
46. Frozen Yogurt
Frozen yogurt is significantly lower in fat and calories than ice cream, making it a yummy treat to satisfy your sweet tooth.
It contains added sugar, but it’s a much better option.
Per Serving: 120 Calories, 2g Fat, 22 g Carbohydrates, 4g Protein, 0g Fiber
45. Baked Apple Chips
What You’ll Need: Apples, cinnamon
Thinly slice your favorite apples and bake them for 1 hour at 200 degrees. The result will knock your socks off!
This baked fruit treat can be made even tastier with cinnamon sprinkled on top.
Per Serving: 5 Calories, .01 g Fat, 1 g Carbohydrates, .02g Protein, .02 g Fiber
44. Beef Jerky
This salty snack is a hearty source of protein at a whopping 7 grams per piece.
Beef jerky is low-carb but high in sodium, so watch your intake if you enjoy this healthy fat treat.
Per Serving: 369 Calories, 23g Fat, 10g Carbohydrates, 30g Protein, .4g Fiber
43. Walnuts
Eating walnuts may improve brain health and prevent the risk of diseases like cancer and heart disease.
Walnuts can be eaten plain, on a salad, in cereal, or in pastries.
Per Serving: 185 Calories, 18.5g Fat, 3.9 g Carbohydrates, 4.3g Protein, 1.9g Fiber
42. Baked Sweet Potato
Sweet potatoes are filled with antioxidants, vitamins, and potassium.
They taste great, are low in fat, and can help with digestive health. The antioxidants can even help with vision loss and eye health.
Per Serving: 100 Calories, 4g Fat, 23g Carbohydrates, 2g Protein, 3.8g Fiber
41. Cucumber Slices With Hummus
We love versatile vegetables that can be eaten in a variety of ways.
Cucumbers with hummus is a refreshing, easy take on healthy snacking. The satisfying crunch of a cucumber will leave you wanting more.
Per Serving: 150 Calories, 6g Fat, 2g Carbohydrates, 7g Protein, 2g Fiber
40. Almonds
Almonds are packed with monosaturated fat, protein, and fiber. Eating them can help slow aging and reduce the risk of disease.
Almonds can also help with blood sugar control and lowering cholesterol.
Per Serving: 161 Calories, 14g Fat, 2.5 g Carbohydrates, 6g Protein, 3.5g Fiber
39. Celery Sticks With Cream Cheese
A classic low-carb snack that will keep you full all day.
Enjoy a crunchy celery stick mixed with smooth cream cheese for a hearty serving of healthy fats and fiber.
Per Serving: 100 Calories, 5g Fat, 2 g Carbohydrates, 1g Protein, 1g Fiber
38. Cheese And Crackers
Cheese is a high-protein snack that is elevated when paired with whole-grain crackers.
Whether you’re indulging in goat cheese or pairing some string cheese with a cracker, it’s a filling snack that’s quick and convenient.
Per Serving: 179 Calories, 12g Fat, 10 g Carbohydrates, 7g Protein, 1g Fiber
37. Homemade Granola Bars
What You’ll Need: Oats, coconut oil, nuts, spices, and dried fruits
Homemade granola bars are a sweet, salty snack that are delicious with a handful of dark chocolate chips.
Using coconut oil in granola provides a hearty dose of superfoods.
Per Serving: 234 Calories, 11.7g Fat, 27g Carbohydrates, 3.5g Protein, 3.4g Fiber
36. Fresh Fruit Salad
What You’ll Need: Melon, pineapple, mango, grapes, strawberries, blueberries
What’s better than a refreshing fruit salad on a hot summer day?
This low-fat, low-calorie light snack will have you feeling fresh all day.
Per Serving: 97 Calories, .5g Fat, 24g Carbohydrates, 1.4g Protein, 3g Fiber
35. Protein Shake
What You’ll Need: Your choice of fruits and veggies, protein powder, nut butter, chia seeds
Protein shakes are an effective way to feel full and get veggie and fruit servings.
Keep it green with veggies or add peanut butter, almond butter, or cacao powder to your protein shake.
Per Serving: 200 Calories, 1.5g Fat, 35g Carbohydrates, 12g Protein, g Fiber
34. Sweet Potato Fries
What You’ll Need: Whole sweet potatoes, oil, spices, salt, cayenne pepper
Sweet potato fries are one of our favorite healthy snack ideas.
They’re a great source of fiber, vitamins, and minerals and will satisfy a salt craving.
Per Serving: 243 Calories, 7g Fat, 43g Carbohydrates, 5g Protein, 3g Fiber
33. Eggs On Toast
Grab your favorite whole-wheat toast and cook your favorite style of eggs for a quick, protein-rich snack.
Eggs are tasty, healthy fats that provide energy for several hours.
Per Serving: 199 Calories, 12Gg Fat, 14g Carbohydrates, 8.8g Protein, .8g Fiber
32. Carrot Sticks
Carrots are fiber-rich vegetables that keep blood sugar levels in a healthy range and are filled with powerful Vitamin A.
Carrot sticks are great by themselves or with hummus and other dipping sauces.
Per Serving: 25 Calories, .1g Fat, 6 g Carbohydrates, .6g Protein, 1.7g Fiber
31. Turkey Roll-Ups
What You’ll Need: Sliced turkey, cheese
Sliced turkey is high in protein and can help with weight loss. Grab your favorite cheese and combine the two for an easy lunch or snack.
Per Serving: 53 Calories, 3g Fat, 4.4 g Carbohydrates, 2.1g Protein, .2g Fiber
30. Kale Chips
What You’ll Need: Kale, olive oil, sea salt
Adding kale to your diet will provide a boost in antioxidants and fiber.
Kale chips have the crunch of chips without sodium and fat. Snack on these all day and feel good about it.
Per Serving: 140 Calories, 10g Fat, 7 g Carbohydrates, 7g Protein, 3g Fiber
29. Trail Mix
What You’ll Need: Dried fruit, nuts, maple syrup
The nuts in trail mix are filled with heart-healthy monounsaturated fats to keep you full and energized.
Dried fruit is a naturally sweet addition to this great snack idea.
Per Serving: 160 Calories, 10g Fat, 12 g Carbohydrates, 5g Protein, 2g Fiber
28. Baked Sweet Potato Chips
What You’ll Need: Sweet potato, olive oil, spices
Cut a sweet potato into thin slices and bake til they’re crispy. The result is a crunchy, sweet chip that you can eat guilt-free.
Per Serving: 148 Calories, 9g Fat, 16g Carbohydrates, .8g Protein, 2.5g Fiber
27. Dried Fruit
Dried fruit is handy when you’re on the go or don’t have time for a meal.
It’s rich in fiber, vitamins, minerals, and antioxidants.
Per Serving: 110 Calories, .2g Fat, 29 g Carbohydrates, 1g Protein, 3.5g Fiber
26. Quinoa Bites
What You’ll Need: Quinoa, almonds, agave nectar, olive oil,
Rich in fiber and protein, quinoa is one of the best grains you can eat.
With a few simple ingredients and zero refined sugar, these bites may become your new go-to dessert.
Per Serving: 77 Calories, 5.2g Fat, 5g Carbohydrates, 2g Protein, 1.4g Fiber
25. Egg Salad
What You’ll Need: Eggs, mayonnaise, mustard, onion
Egg salad provides a solid serving of protein while being a calorie-dense snack. Eat as a sandwich or by itself, and enjoy the boost in energy you get from the protein and healthy fats.
Per Serving: 470 Calories, 41g Fat, 5g Carbohydrates, 18g Protein, 1g Fiber
24. Smoked Salmon With Cucumber
What You’ll Need: Salmon, cucumber, goat cheese
Create the perfect crunchy finger food that is rich in protein and delicious. Salmon is lean and great for heart health and energy levels. Cucumbers are hydrating and contain essential vitamins and minerals for weight loss.
Per Serving: 32 Calories, .7g Fat, 2 g Carbohydrates, 4g Protein, .4g Fiber
23. Guacamole
What You’ll Need: Avocados, fresh lemon juice, chunky salsa, salt
Guacamole is the perfect creamy dip that will satisfy your hunger. The healthy fats in avocados will fill you up.
Pair with whole-grain crackers, vegetables, or tortilla chips for a heart-healthy snack.
Per Serving: 53 Calories, 51g Fat, 3g Carbohydrates, 1g Protein, 2g Fiber
22. Nut Butters
The most popular nut butter is almond butter, a healthy alternative to peanut butter with a similar protein serving.
Nut butter can be eaten with fruit, sandwiches, smoothies, and more.
Per Serving: 98 Calories, 9g Fat, 3 g Carbohydrates, 3g Protein, 1.6g Fiber
21. Canned Tuna With Crackers
Tuna is a healthy, protein-rich fish that makes a great lunch or snack.
Add some whole wheat crackers for a salty crunch and you’ll be full in no time.
Per Serving: 230 Calories, 19g Fat, 7 g Carbohydrates, 6g Protein, 2g Fiber
20. Fresh Smoothie
What You’ll Need: Fresh fruit (mango, pineapple, blueberries, strawberries), coconut water, ice
Making your own smoothies saves you money and avoids tons of added sugar that your body doesn’t need.
Bonus points if you add spinach or kale for another serving of veggies!
Per Serving: 160 Calories, 1.7g Fat, 34 g Carbohydrates, 5.5g Protein, 2.8g Fiber
19. Beet Chips
What You’ll Need: Beets, olive oil, salt
Rich in vitamins and minerals, beets are highly nutritious and filled with fiber, Vitamin C, and folates.
They help lower blood pressure and are filled with potassium, making them a nutritious snack with a crunch.
Per Serving: 148 Calories, 8.5g Fat, 14 g Carbohydrates, 1g Protein, .8g Fiber
18. Roasted Chickpeas
What You’ll Need: Canned chickpeas, olive oil, lemon juice, sea salt
Chickpeas are a healthy alternative to potato chips without all the sodium and fat. They are a filling, wholesome snack and will hold you over to your next meal.
Per Serving: 178 Calories, 8g Fat, 23g Carbohydrates, 6g Protein, 6g Fiber
17. Greek Salad
What You’ll Need: Olives, feta cheese, cherry tomatoes, onion, cucumber, olive oil, spices
Greek salad has a hearty serving of nutrients, vitamins, potassium, and natural minerals like iron.
This salad packs a punch with antioxidants, reducing the risk of many health problems, like cardiovascular disease.
Per Serving: 180 Calories, 15g Fat, 7.4 g Carbohydrates, 5g Protein, 1.5g Fiber
16. Chia Pudding
What You’ll Need: Chia seeds, coconut milk, cocoa powder, berries, honey
The health benefits of chia seeds are reason enough to add them to your diet consistently. These tiny seeds offer tons of minerals and vitamins, protein, and omega-3 fatty acids.
Per Serving: 200 Calories, 8g Fat, 21 g Carbohydrates, 12g Protein, 6g Fiber
15. Olives With Feta Cheese
Olives with feta is an easy snack to prepare, and it is a satisfying snack until your next meal.
The Mediterranean diet has been universally adopted as a healthy lifestyle change, where followers see improvements in their energy levels, reduced risk of heart disease, type 2 diabetes, and stroke.
Per Serving: 32 Calories, 3g Fat, 2 g Carbohydrates, 0g Protein, 2g Fiber
14. Avocado Toast
What You’ll Need: Whole grain toast, avocado, lemon juice, olive oil, seasoning
For a satisfying snack packed with nutritional benefits, look no further than avocado toast. Millennials put avocado toast on the map, and we’re here for it!
Avocados are a great source of monosaturated fat and fiber, which can help with weight loss.
Per Serving: 195 Calories, 11g Fat, 20g Carbohydrates, 5g Protein, 8g Fiber
13. Hard-Boiled Eggs
Hard-boiled eggs are linked to weight loss and lowering cholesterol, and are a great source of vitamin A, D, calcium, and iron.
We love hard-boiled eggs chopped on salad, eaten with seasoning and hot sauce, or in a sandwich.
Per Serving: 78 Calories, 5g Fat, 1g Carbohydrates, 6g Protein, 0g Fiber
12. Cottage Cheese
Cottage cheese has a healthy serving of fat and protein, making it a go-to snack if you are watching your caloric intake.
If you’re looking for more fiber, it pairs great with citrus fruits, like pineapple or oranges.
Per Serving: 110 Calories, 4.7g Fat, 3.7g Carbohydrates, 12g Protein, 0g Fiber
11. Hummus
One of our favorite dips of all time, hummus serves up a healthy dose of protein and fiber and is absolutely delicious.
Eat with veggies, whole wheat crackers, or pita bread.
Per Serving: 100 Calories, 5.8g Fat, 8.6g Carbohydrates, 4.7g Protein, 3.6g Fiber
10. Edamame
Edamame is a soybean, available as a bean or still encased in its shell.
The beans can be pan-fried, steamed, or microwaved. Edamame offers a slew of health benefits, including lowering cholesterol, improving heart health, and regulating blood sugar.
Per Serving: 189 Calories, 8g Fat, 13 g Carbohydrates, 17g Protein, 8g Fiber
9. Bananas
Not only are bananas convenient, cheap, and healthy, they’re one of the tastiest low-calorie snacks you can find.
Bananas contain antioxidants, vitamins, and a healthy dose of fiber. They support digestive health, can lower blood sugar, and aid in weight loss.
Per Serving: 112 Calories, 0g Fat, 29g Carbohydrates, 1g Protein, 3g Fiber
8. Greek Yogurt & Mixed Berries
For a snack rich in protein and antioxidants, look no further than Greek yogurt and mixed berries.
Berries, like blueberries, raspberries, and blackberries, are a rich source of antioxidants that help support your immune system.
Per Serving: 120 Calories, 2.5g Fat, 13g Carbohydrates, 12g Protein, 0g Fiber
7. Grapes
Grapes are an easy snack to prepare and eat anywhere. Pack them in a lunch, grab bunches throughout the day, or pair them with cheese and meat. A handful is a great snack to take on the go, too.
Grapes are a great source of fiber and antioxidants and may play a role in reducing the risk of cancer and diabetes.
Per Serving: 50 Calories, .24g Fat, 27 g Carbohydrates, 1g Protein, 1.4g Fiber
6. Oatmeal
A powerhouse whole grain that we’ve been enjoying for centuries, oatmeal is a huge contributor to a well-balanced diet. It’s a great breakfast option, with much more fiber and protein than standard cereal.
To liven up your oats, add fruit, chocolate chips, and cinnamon.
Per Serving: 166 Calories, 3.6g Fat, 28g Carbohydrates, 5.9g Protein, 4g Fiber
5. Dates
Dates are high in disease-fighting antioxidants, promote brain health, and are rich in fiber.
They’re also an excellent natural sweetener, so be sure to pick these up if you are trying to fight a sweet tooth.
Per Serving: 20 Calories, 0g Fat, 5.3g Carbohydrates, .2g Protein, .6g Fiber
4. Apple Slices With Peanut Butter
Apples paired with peanut butter are a match made in heaven — from the protein-rich peanut butter to a fiber-dense fruit that is a plant-based protein, you can’t get much better than this.
For a super-clean snack, make sure to buy peanut butter that only contains peanuts and salt.
Per Serving: 95 Calories, .3g Fat, 25 g Carbohydrates, .4g Protein, 4.4g Fiber
3. Dark Chocolate
Dark chocolate doesn’t just taste amazing — it’s also incredibly nutritious. It’s packed with iron, magnesium, and other essential minerals.
Consuming dark chocolate regularly (in appropriate portions) may improve your blood pressure and provide your body with tons of powerful antioxidants.
Per Serving: 155 Calories, 8.9g Fat, 11.4 g Carbohydrates, 1.4g Protein, 2g Fiber
2. Mixed Nuts
What You’ll Need: Only do this one for the ones that need it.
Eating nuts provides your body with a hearty dose of protein, fiber, and healthy fats.
Nuts are filling and when enjoyed in moderation, are linked to weight loss.
Per Serving: 173 Calories, 16g Fat, 6 g Carbohydrates, 5g Protein, 3g Fiber
1. Popcorn
Not the popcorn drowning in butter and salt… sorry!
Air-popped popcorn is a whole grain, filling snack that’s been linked to a reduced risk of heart disease, diabetes, and some cancers.
Per Serving: 45 Calories, 2.7g Fat, 4 g Carbohydrates, .6g Protein, .8g Fiber
Summary
It can be challenging to find the best healthy snacks for weight loss, particularly ones that are easy to fix and bring on the go during busy days. The more prepared you are, the healthier you will eat, and the faster you will see the results you’re looking for.
Eating healthy will drastically change your life — taking small steps, like modifying your snack foods one day at a time, is a great start.
Here’s a quick recap of the 50 best healthy snacks to eat for weight loss:
- Popcorn
- Mixed nuts
- Dark chocolate
- Apple slices with peanut butter
- Dates
- Oatmeal
- Grapes
- Greek yogurt with mixed berries
- Bananas
- Edamame
- Hummus
- Cottage cheese
- Hard-boiled eggs
- Avocado toast
- Olives with feta cheese
- Chia pudding
- Greek salad
- Roasted chickpeas
- Beet chips
- Fruit smoothie
- Canned tuna with crackers
- Nut butters
- Guacamole
- Smoked salmon with cucumber
- Egg salad
- Quinoa bites
- Dried fruit
- Baked sweet potato chips
- Trail mix
- Kale chips
- Turkey roll-ups
- Carrot sticks
- Eggs on toast
- Sweet potato fries
- Protein shake
- Fresh fruit salad
- Homemade granola bars
- Cheese and crackers
- Celery sticks with cream cheese
- Almonds
- Cucumber slices with hummus
- Baked sweet potato
- Walnuts
- Beef jerky
- Baked apple chips
- Frozen yogurt
- Watermelon
- Baked pears with walnuts and honey
- White bean salad
- Baked zucchini chips
