Whether you’re looking for a snack before a workout, one that satisfies your sweet tooth, or one that keeps you full between meals, there’s endless tasty options to choose from. After all, besides boosting energy and providing extra daily nutrients, snacks always make everything better.
“Snacks help keep you full and nourished so that you don’t overeat or feel the need to binge later on,” says Bianca Tamburello, RDN, a nutrition marketing specialist at FRESH Communications. In fact, snacking is actually an essential part of your diet, whether you’re trying to lose weight or not.
Think of a healthy snack as a mini meal, says Allison Koch, RDN, the owner of the Running Dietitian. “Like a meal, it should contain some protein, carbs, and healthy fats. Bonus points for fiber, as that helps fill us up and slows digestion, leaving you feeling fuller longer,” she adds.
Okay, but can you still snack if you are keto? Absolutely! While it may seem tricky since many ready-to-eat snacks are high in carbs, there are plenty of keto-friendly, low-carb snacks, says Tamburello. She recommends choosing foods high in unsaturated fats such as nuts, avocado, and oils.
If you need inspiration for your next snack to curb any hangry tendencies, we’ve got you covered. Here’s the ultimate list of the best weight loss snacks to buy and make at home, according to registered dietitians. Some of these snacks are low calorie and high fiber, while others are high fat and high protein (for all you keto dieters out there), but trust there is something for everyone and every taste bud.
Meet the experts: Bianca Tamburello, RDN, is a nutrition marketing specialist at FRESH Communications.
Kimberly Gomer, RD, is a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
Allison Koch, RDN, specializes in helping endurance athletes support their workout and achieve peak performance.
Amber Pankonin, RD, is a nutritionist and certified executive chef. She was named “Outstanding Dietitian of the Year” from the Nebraska Academy of Nutrition and Dietetics in 2021.
Amy Kimberlain, RDN, is a Miami-based nutritionist and certified diabetes care and education specialist.
Roxana Ehsani, RD, CSSD, LDN, is a nutritionist in Miami, Florida.
Jonathan Valdez, RDN, is the owner of Genki Nutrition.
Kendra Tolbert, RD, is the owner of Live Fertile.
Jessica Levinson, RD, is the author of the 52-Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More.
Shamera Robinson, RD, is of The Culture of Wellness.
Kamaria Mason, MPH, RDN, is the owner of Kam's Kitchen.
Nicole Rodriguez, RD, is an award-winning dietitian nutritionist based in the New York Metro area.
Charlotte Martin, RDN, CPT, is the founder of Shaped by Charlotte.
Mia Syn, RDN, is the author of Mostly Plant-Based.
1. Popcorn
Popcorn is a great snack for weight loss because it is low calorie, but also a great source of fiber, which can help you feel fuller longer, says Amber Pankonin, RD, the owner of Stirlist. This delicious pick from Angie's leaves out oils and other less-desirable ingredients. Just be mindful of portion size since it can be hard to stop eating popcorn once you start, adds Kimberly Gomer, RD, a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
Per serving (3 cups of air-popped popcorn): 93 calories, 1.1 g fat, 18.6 g carbs, 3.6 g fiber, 3 g protein
2. Nuts
Pankonin is a fan of nuts like walnuts, peanuts, and almonds because they are full of heart-healthy monosaturated fats and fiber. And while nuts are super healthy, they’re also calorie dense, so Gomer suggests limiting yourself to only eating a closed handful of nuts at a time to keep you on track with your weight loss goals.
Per serving of raw almonds (¼ cup): 170 calories, 15 g fat, 7 g carbs, 4 g fiber, 6 g protein
3. Dark Chocolate
Yes, a small serving of dark chocolate can be super satisfying if you're trying to lose weight. Plus, it's loaded with energy-boosting nutrients like magnesium and iron, says Pankonin. Stick to two to four squares a day and opt for 70 percent cocoa or more, adds Gomer.
Per serving (two pieces): 70 calories, 4.50 g fat, 6 g carbs, 1 g fiber, 1 g protein
4. Dates
Pankonin is a fan of dates because they are sweet, yet high in fiber as well as antioxidants.
Per serving (1 date): 66 calories, 0.04 g fat, 18 g carbs, 1.6 g fiber, 0.4 g protein
5. Grapes
Grapes are a great source of hydration and fiber, says Pankonin. Plus, they're naturally sweet.
Per serving (1 cup): 110 calories, 0.2 g fat, 29 g carbs, 1.4 g fiber, 1.1 g protein
6. Cottage Cheese
Cottage cheese is a great source of protein, which can help you feel satiated, says Pankonin. It’s also an excellent keto snack with only three grams of carbs per serving.
Per serving (½ cup): 90 calories, 2.50 g fat, 5 g carbs, 0 g fiber, 12 g protein
7. Avocado
Avocados are full of healthy plant-based fats and protein, which both help keep you fuller longer, says Amy Kimberlain, RDN, the founder of Amy's Nutrition Kitchen. The healthy fats also score a win for keto dieters.
Per serving (half an avocado): 130 calories, 12 g fat, 6 g carbs, 5 g fiber, 1 g protein
8. Fresh Veggies
The fiber in veggies can help with bowel movements, lowering blood pressure, and your cholesterol, notes Kimberlain. The low carb count also makes it a crunchy keto-friendly snack.
Per serving (1 stalk of celery): 6 calories, 0.07 g fat, 1.19 g carbs, 0.6 g fiber, 0.28 g protein
9. Hummus
Not only is hummus packed with fiber, but it also has some healthy plant-based fats that will help with satiety and stabilize your blood sugar.
Per serving (1 tablespoon): 27 calories, 1.29 g fat, 3.02 g carbs, 0.07 g fiber, 0.73 g protein
10. Beans
The Only Bean The Only Bean Crunchy Dry Roasted Edamame Beans (Variety Pack), Low Carb Keto Healthy Snacks For Adults and Kids, Low Calorie Snack, Fiber Protein Snacks, Snack for Weight Loss Diabetic, 4 oz (3 Pack)
The Only Bean The Only Bean Crunchy Dry Roasted Edamame Beans (Variety Pack), Low Carb Keto Healthy Snacks For Adults and Kids, Low Calorie Snack, Fiber Protein Snacks, Snack for Weight Loss Diabetic, 4 oz (3 Pack)
Now 15% Off
Beans are a great combination of plant-based protein and fiber that can help you fight cravings, notes Kimberlain.
Per serving (1/3 cups): 114 calories, 5 g fat, 7 g carbs, 5 g fiber, 14 g protein
11. Whole-Grain Crackers
Whole-grain crackers offer a great source of complex carbs for energy, and fiber for satiety, according to Kimberlain.
Per serving (6 crackers): 60 calories, 1.5 g fat, 11 g carbs, 1 g fiber, 1 g protein
12. Greek Yogurt
Greek yogurt is packed with protein. Plus, you can add in fresh, healthy fruit for even more nutrients and fiber, says Kimberlain.
Per serving (8 ounces of plain Greek yogurt): 130 calories, 0 g fat, 11 g carbs, 0 g fiber, 22 g protein
13. Nut Butters
Whether you prefer peanut butter or almond butter, the healthy fats and protein in nut butters will help keep you full, says Kimberlain.
Per serving (2 tablespoons): 180 calories, 13 g fat, 9 g carbs, 2 g fiber, 9 g protein
14. Oatmeal
Oats are high in fiber and protein, which are digested at a slower rate and can help stabilize blood sugar, says Roxana Ehsani, RD, CSSD, LDN, a nutritionist in Miami, Florida.
Per serving (½ cup): 180 calories, 3 g fat, 33 g carbs, 4 g fiber, 5 g protein
15. Kale Smoothie
A leafy green like kale is loaded with vitamins and antioxidants (like vitamin K and folate), as well as gut-healthy fiber, says Ehsani.
Per serving (1 smoothie): 183 calories, 0.3 g fat, 37 g carbs, 4 g fiber, 3.4 g protein
16. Spinach Smoothie
Like kale, spinach is another leafy green that is high in vitamins like vitamin C and K, and folate. Throw it in a smoothie or soup, suggests Ehsani.
Per serving (1 smoothie): 314 calories, 13.4 g fat, 44.2 g carbs, 9.7 g fiber, 10 g protein
17. Chia Seeds
Chia seeds are packed with omega-3 fatty acids, which can help reduce inflammation and boost brain health, as well as fiber and protein, says Ehsani. They blend perfectly with yogurt or oatmeal, or in a smoothie for a well-rounded snack.
Per serving (1 tablespoon): 60 calories, 4 g fat, 5 g carbs, 3 g fiber, 2 g protein
18. Raspberries
These juicy berries have tons of vitamin, potassium, iron, and calcium, says Ehsani. They're naturally sweet and you can eat them fresh or frozen alone, or with another snack like nut butter or yogurt.
Per serving (1 cup): 64 calories, 0.8 g fat, 15 g carbs, 8 g fiber, 1.5 g protein
19. Watermelon
Watermelon is over 90 percent water, according to Ehsani, so it offers tons of hydration as well as fiber to help fill you up.
Per serving (1 cup diced): 46 calories, 0.2 g fat, 12 g carbs, 0.6 g fiber, 0.9 g protein
20. Pears
Eating whole fruits like pears are great for weight loss because not only are they packed with fiber, but they also require more chewing and mindfulness, which can help make you feel fuller, says Jonathan Valdez, RDN, the owner of Genki Nutrition.
Per serving: 96 calories, 0.2 g fat, 25.6 g carbs, 5.1 g fiber, 0.6 g protein
21. Trail Mix
Trail mix can help make you feel full thanks to the fiber from nuts and satisfy your sweet snack cravings from fruit or a bit of chocolate, says Valdez. Again, just be mindful of portion size since dried fruit and nuts can rack in calories and concentrated sugars, adds Gomer.
Per serving (¼ cup): 140 calories, 8 g fat, 16 g carbs, 2 g fiber, 3 g protein
22. Crunchy Chickpeas
Chickpeas are high in fiber and a good source of protein, and by roasting them, they offer a satisfying crunch, says Valdez.
Per serving (½ cup): 110 calories, 2 g fat, 19 g carbs, 4 g fiber, 6 g protein
23. Cauliflower
Raw veggies like cauliflower are great sources of fiber that will keep you full throughout the day, says Valdez. He suggests eating it with hummus or our favorite salad dressing.
Per serving: 27 calories, 0.3 g fat, 5.3 g carbs, 2.1 g fiber, 2.1 g protein
24. Bananas
Bananas are another great source of fiber and a whole fruit, says Valdez. Try eating with Greek yogurt and dark chocolate.
Per serving: 105 calories, 0.39 g fat, 27 g carbs, 3.1 g fiber, 1.3 g protein
25. Carrots
Carrots are loaded with fiber (3.58 g of fiber per cup) that can help keep you full longer throughout the day, says Valdez. Since they are sweet, try adding them to a smoothie.
Per serving (1 cup chopped): 52 calories, 0.3 g fat, 12 g carbs, 3.6 g fiber, 1.2 g protein
26. Double Chocolate Banana Bread Bars
These bars look decadent, but it’s only an illusion—bananas, almond flour, and coconut flour round out the ingredients in this sweet Paleo-approved treat. As an added bonus, the recipe offers substitutes for making it vegan.
Per serving (1 bar): 159 calories, 9.1 g fat, 15.5 g carbs, 4 g fiber, 3 g protein
27. Air Fryer Tostones
The air fryer saves the day again, making twice-fried plantains a healthy snack. These soft "chips" are perfect for dipping into guacamole.
Per serving: 102 calories, 0 g fat (0 g saturated), 27 g carbs, 12 g sugar, 250 mg sodium, 2 g fiber, 1 g protein
28. Healthy Carrot Cake Oatmeal Cookies
Don’t avoid these because they have the words “cake” and “cookies” in the name...this healthy spin on carrot cake cookies is packed with shredded carrots, fiber-rich walnuts and raisins, and heart-healthy oats for a guilt-free version of one of your favorite desserts.
Per serving (1 cookie): 136 calories, 6.6 g fat, 9 g carbs, 2 g fiber, 2.4 g protein
29. Sliced Tomato with a Sprinkle of Feta and Olive Oil
This savory dish will make your taste buds happy. Tomatoes pack umami flavor, while feta adds tang and a little bit of salt.
Make it: Slice one medium tomato (or slice up 1/2 cup of cherry tomatoes), and top with one ounce of feta and a teaspoon olive oil.
Per serving: 133 calories, 11 g fat (5 g saturated), 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fiber, 5 g protein
30. No-Bake Superfood Energy Bars
These energy bars won’t give you superpowers, though they do boast an impressive roster of superfoods—think pistachios, chia seeds, Medjool dates, and goji berries. You won’t be able to leap tall buildings in a single bound, but you’ll be able to tackle that late afternoon conference call with ease.
Per serving (1 bar): 234 calories, 14.2 g fat, 26.9 g carbs, 6 g fiber, 4.5 g protein
31. Shrimp and co*cktail Sauce
Shrimp are a great source of lean protein, and it’s easy to find them pre-cooked in any supermarket. (Plus, it makes snack time feel way fancier!)
Make it: Combine eight cooked, peeled, deveined shrimp with 1/4 cup co*cktail sauce for dipping.
Per serving: 126 calories, 1 g fat (5 g saturated), 16 g carbs, 4 g sugar, 432 mg sodium, 1 g fiber, 14 g protein
32. Chunky Healthy Granola
Skip the store-bought stuff and take the plunge into homemade granola: You’ll cut way back on sugar and other unnecessary ingredients, leaving plenty of room for a variety of seeds and nuts (all high in fiber and omega-3s). Gomer suggests sticking to ¼ cup and mixing with yogurt or cottage cheese.
Per serving (¼ cup): 210 calories, 12.3 g fat, 22.9 g carbs, 3.4 g fiber, 4.1 g protein
33. Baby Carrots with "Everything" Hummus
Carrots and hummus are a great snack as-is, but adding a sprinkle of everything bagel seasoning (like this version from Trader Joe's!) will make your taste buds extra happy.
Make it: Sprinkle a teaspoon of everything bagel seasoning on top of 1/4 cup of regular hummus. Eat with one cup of baby carrots.
Per serving: 236 calories, 12 g fat (5 g saturated), 27 g carbs, 12 g sugar, 416 mg sodium, 10 g fiber, 6 g protein
34. Vegetarian Black Bean Taco Cups
If you need a slightly bigger snack that packs a protein punch, try these mini black bean taco cups. They’re technically an appetizer, but all that means is you’ll have plenty of servings to freeze and grab whenever you need a filling bite.
Per serving (1 cup): 134 calories, 5.4 g fat, 17.6 g carbs, 2.6 g fiber, 4.4 g protein
35. "Banana Split"
Robin Plotkin, RD, suggests a healthy version of the classic dessert by halving a banana, then topping it with yogurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super fun to eat.
Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yogurt and two tablespoons of chopped walnuts.
Per serving: 242 calories, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fiber, 10 g protein
36. Green Goddess Hummus
If you’re just kind of meh about regular ol’ hummus, try this Green Goddess variety: Fresh herbs give it a gorgeous color and a serious flavor boost. Enjoy with raw veggies to increase your fiber without adding fat or calories.
Per serving (¼ cup): 142 calories, 9.6 g fat, 11.6 g carbs, 3 g fiber, 4.5 g protein
37. Egg on Toast
This healthy snack is great for breakfast lovers—it's as satisfying as a meal, but the slightly smaller portion size won't weigh you down. Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.
Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.
Per serving: 182 calories, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fiber, 11 g protein
38. Crispy Sweet Potato Fries
Fast food fries are a classic snack-attack weakness. That’s why you should bake up some sweet potato fries instead, for a snack that’s crispy and tender without all the grease.
Per serving: 263 calories, 7.1 g fat, 47.4 g carbs, 6.8 g fiber, 3.6 g protein
39. Chocolate Milk
This might seem like just something for kids, but it's actually a pretty great snack—especially for replenishing post-workout, thanks to the simple carbs from the chocolate and the milk's lactose.
Make it: Stir one tablespoon of chocolate syrup into a cup of almond or soy milk, per Gomer.
Per serving: 174 calories, 5 g fat (3 g saturated), 25 g carbs, 21 g sugar, 134 mg sodium, 1 g fiber, 8 g protein
40. Peach and Honey Popsicles
Sure, topping Greek yogurt with fruit is a staple healthy snack. But if you need to switch things up, these popsicles take all the health benefits of yogurt parfait and cram them into flavorful frozen treats perfect for enjoying poolside.
Per serving (1 popsicle): 170 calories, 4.4 g fat, 31.3 g carbs, 1.3 g fiber, 3.9 g protein
41. White Beans and Olive Tapenade
“Lately, I've been obsessed with Kalamata olive tapenade,” says Kendra Tolbert, RD, the owner of Live Fertile. “It’s a great combo of fiber, fat, protein, and resistant starch that'll keep you full and satisfied.” Tolbert eats it by the spoonful, but you can also scoop it up with a few whole-grain pita chips or cucumber slices.
Make it: Mix one teaspoon canned tapenade with 1/2 cup of canned white beans (drained and rinsed).
Per serving: 126 calories, 4 g fat (0 g saturated), 20 g carbs, 1 g sugar, 121 mg sodium, 6 g fiber, 6 g protein
42. Protein Cookie Dough
Maybe the thought of faux cookie dough (made with chickpeas, vanilla protein powder, and almond butter) doesn’t appeal to you...but maybe you’ve never actually tried it. When it comes to healthy cookie dough or no cookie dough, we’ll take the healthy kind, thanksverymuch.
Per serving (¼ cup): 164 calories, 5 g fat, 19 g carbs, 4 g fiber, 10 g protein
43. Dates and Pistachios
“It's the usual fruit and nuts combo, but a little more sophisticated,” says Tolbert. Dates have a honey-like sweetness, which combines with the strong flavor of pistachios into a snack that feels like dessert.
Make it: Combine two pitted dates with two tablespoons of pistachios.
Per serving: 213 calories, 7 g fat (1 g saturated), 40 g carbs, 33 g sugar, 35 mg sodium, 5 g fiber, 4 g protein
44. Almond Joy Protein Balls
It’s almost impossible to avoid the candy bowl at the office around 3 p.m. every day—unless you’ve got one or two of these Almond Joy-flavored bites sitting in the fridge calling your name. Indulge without spoiling your appetite for later.
Per serving (1 ball): 109 calories, 7 g fat, 9 g carbs, 2 g fiber, 5 g protein
45. Edamame with Sea Salt
Plotkin loves sprinkling edamame, in its shell or out, with a bit of sea salt. In addition to plant-based protein, you get fiber and a good dose of potassium.
Make it: Drizzle 1/2 cup shelled edamame with a teaspoon of olive oil and a pinch of sea salt.
Per serving: 140 calories, 8 g fat (1 g saturated), 8 g carbs, 2 g sugar, 481 mg sodium, 1 g fiber, 8 g protein
46. Baked Kale Chips
If you’ve got a savory tooth, it’s tough to pass up chips or crackers at snack time. Roasting kale chips is a great way to get that salty crunch without all the grease.
Per serving (1 bunch): 184 calories, 14 g fat, 7 g carbs, 3 g fiber, 3 g protein
47. PB-Chocolate Apple 'Nachos'
This sounds crazy indulgent, but it's actually a well-balanced snack, says Plotkin. You'll get protein and lots of fiber, which will help slow the digestion of the little bit of added sugar from dark chocolate (preventing a mid-afternoon crash).
Make it: Thinly slice a medium apple, then drizzle them with a tablespoon natural peanut butter and 1/2 ounce melted dark chocolate.
Per serving: 253 calories, 13 g fat (4 g saturated), 35 g carbs, 25 g sugar, 74 mg sodium, 7 g fiber, 4 g protein
48. Chocolate-Covered Banana Pops
Something about eating food on a stick just makes it more fun—especially when that food is covered in chocolate and tastes like it should have way more calories than it does.
Per serving (1 pop): 144 calories, 9 g fat, 21 g carbs, 6 g fiber, 2 g protein
49. Microwave Egg Taco
Get creative with your microwave and make a tasty snack with enough protein to carry you to your next meal.
Make it: “Crack one egg into a microwave-safe mug and cook for 90 seconds,” says Plotkin. Immediately stir in 1/2 ounce shredded cheddar, then serve inside a small whole-wheat tortilla.
Per serving: 182 calories, 10 g fat (5 g saturated), 11 g carbs, 1 g sugar, 360 mg sodium, 3 g fiber, 11 g protein
50. Vitamin C Tropical Green Smoothie
You don’t have to wait until sick season to whip up this vitamin C smoothie, but it would definitely help ward off the plague once it starts going around the office. Plus, it just looks pretty!
Per serving (⅕ of recipe): 283 calories, 7.1 g fat, 53 g carbs, 11.7 g fiber, 8.2 g protein
51. Roasted Chickpeas
“If you're craving something salty and crunchy, roasted beans are a much better option than chips thanks to their combo of protein and fiber, says Jessica Levinson, RD, the author of the 52-Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More.
Make it: Rinse and drain a can of chickpeas, then toss them with 1 1/2 tablespoons olive oil, salt, pepper, and whatever spice you want. Roast at 400° F for 30 minutes. Let cool slightly, then eat. One batch makes three servings.
Per serving: 160 calories, 8 g fat (1 g saturated), 17 g carbs, 2 g sugar, 292 mg sodium, 4 g fiber, 5 g protein
52. Avocado Chocolate Mousse
Got ripe avocados? Tired of making guacamole? Put those avocados to unconventionally good use by mixing them with chocolate for this healthy, creamy, totally-doesn’t-taste-like-avocados mousse.
Per serving: 146 calories, 13.1 g fat, 11.1 g carbs, 7.2 g fiber, 3.1 g protein
53. Almond Butter Crackers
“Peanut butter crackers serve as a quick option for people on the run, but the pre-packaged snack can have many hidden ingredients and calories,” says Shamera Robinson, RD, of The Culture of Wellness. DIY it instead.
Make it: Spread one tablespoon almond butter (or any nut or seed butter) between one ounce whole grain crackers.
Per serving: 233 calories, 12 g fat (2 g saturated), 23 g carbs, 2 g sugar, 227 mg sodium, 5 g fiber, 8 g protein
54. Fruit Salad with Citrus Mint Dressing
We know fruit salad can get B-O-R-I-N-G when you’re eating it day after day. This recipe jazzes up beautiful berries and banana slices with the bright flavors of citrus and mint to make your boring fruit salad a bold one.
Per serving (¼ of recipe): 117 calories, 0.8 g fat, 28.8 g carbs, 5 g fiber, 1.7 g protein
55. Homemade Popcorn
“Popcorn is a great snack to fill up on,” says Robinson, thanks to all the fiber. And you don't have to stick with the plain stuff either. “Try sprinkling garlic powder and dried rosemary (or Italian seasoning) for extra flavor,” she suggests.
Make it: Pop three tablespoons of popcorn kernels in 1/2 tablespoon canola oil in a large saucepan on the stove. Top with your favorite herbs or spices.
Per serving: 161 calories, 6 g fat (1 g saturated), 28 g carbs, 0 g sugar, 15 mg sodium, 5 g fiber, 4 g protein
56. Banana Mocha Smoothie
Now you don’t have to choose between your midday moccachino and something nutritious—this smoothie combines cold brew coffee with frozen bananas and cocoa powder for a healthy snack option with a jolt of caffeine.
Per serving: 288 calories, 7.2 g fat, 46.9 g carbs, 4.9 g fiber, 14.3 g protein
57. DIY Ranch Dip with Veggies
“Greek yogurt is a great high-protein snack that is usually sweet. However, you can easily turn that into a savory snack by adding ranch-dip seasoning mix,” says Kamaria Mason, MPH, RDN, the owner of Kam's Kitchen.
Make it: Stir one tablespoon ranch seasoning mix (such as Hidden Valley) into 1/2 cup low-fat Greek yogurt. Use a cup carrot or cucumber sticks for dipping.
Per serving: 142 calories, 3 g fat (1 g saturated), 18 g carbs, 9 g sugar, 395 mg sodium, 4 g fiber, 9 g protein
58. Garlic Dill Sunflower Dip
If you're not into chickpeas, but you're craving the texture of hummus, give sunflower dip a shot—it’s made basically the same way, but with seeds instead of chickpeas. And, just like hummus, it tastes great with raw veggies.
Per serving (¼ cup): 212 calories, 19.5 g fat, 7 g carbs, 2.5 g fiber, 5.7 g protein
59. Cottage Cheese with Almonds and Honey
“This creamy-crunchy-sweet combo is second to none,” says Robinson. The cottage cheese is rich in protein, while almonds add crunch and healthy fats. And a hint of honey makes things sweet without going overboard on added sugar.
Make it: Top 1/2 cup low-fat cottage cheese with two tablespoons slivered almonds and a teaspoon of honey.
Per serving: 196 calories, 10 g fat (2 g saturated), 12 g carbs, 10 g sugar, 363 mg sodium, 2 g fiber, 17 g protein
60. Golden Milk Snack Bites
If you have no clue what golden milk is, you’re missing out. This dairy-free drink, usually served hot, is loaded with anti-inflammatory turmeric and ginger—and now you can enjoy the flavors (and health benefits) of golden milk in portable little snack bites that are low cal, low carb, and low fat.
Per serving (1 bite): 96 calories, 6.5 g fat, 7.5 g carbs, 1.6 g fiber, 2.9 g protein
61. Jicama Sticks and Guacamole
“Guacamole usually tops the list of favorite dips, but tortilla chips aren’t the only crunchy thing you can pair with it,” says Robinson. “Try dipping a fresh veggie!” Jicama is sweet and crunchy, and can be a nice alternative to the usual carrot or cucumber sticks.
Make it: Slice up jicama to get a cup of matchstick slices, and dip into 1/4 cup guacamole.
Per serving: 137 calories, 8 g fat (0 g saturated), 16 g carbs, 2 g sugar, 91 mg sodium, 10 g fiber, 2 g protein
62. Creamy Dragon Fruit Smoothie Bowl
This smoothie bowl is a great way to experiment with dragon fruit if you’ve never tried it before, blending the tropical fruit with raspberries, bananas, and protein powder for a filling snack.
Per serving (1 bowl): 225 calories, 1.6 g fat, 48 g carbs, 10.4 g fiber, 8.1 g protein
63. Beef or Turkey Jerky with Raisins
“The ideal snack is portable and packed with satisfying lean protein,” says Nicole Rodriguez, RD, an award-winning dietitian nutritionist based in the New York Metro area. Beef jerky fits the bill, and most brands pack at least 12 grams of protein for less than 100 calories. Look for jerky with less than 400 mg sodium per ounce. Pair with raisins for some energizing carbs and filling fiber.
Make it: Combine one ounce of jerky with two tablespoons of raisins.
Per serving: 147 calories, 1 g fat (1 g saturated), 19 g carbs, 3 g sugar, 390 mg sodium, 1 g fiber, 15 g protein
64. Sugar-Free Coconut Carob Bars
Put down the Hershey’s bar and pick up one of these sugar-free bars instead. Made with nutrient-rich carob powder (which is similar to cocoa powder but sweeter), it’s a powerhouse of tasty but good-for-you ingredients. You could even couple it with some fresh fruit or a small serving of nonfat Greek yogurt.
Per serving (1 bar): 120 calories, 11.2 g fat, 5 g carbs, 2.6 g fiber, 1.2 g protein
65. Pear and String Cheese
If you love fancy cheese plates for their combination of sweet, salty, and creamy flavors, you’ll love this less fussy snack. Pears have natural sugar and lots of fiber, while string cheese is an easy way to get some satiating fat and protein in on the go.
Make it: Slice one medium pear. Eat with one low-fat string cheese (such as Sargento).
Per serving: 182 calories, 6 g fat (4 g saturated), 27 g carbs, 17 g sugar, 172 mg sodium, 6 g fiber, 8 g protein
66. Watermelon Sashimi
If you love sushi, but you're looking for morning snack material, this watermelon sashimi hits the spot. At just 16 calories per bite, you can fill up without filling out.
Per serving (1 piece): 16 calories, 0.8 g fat, 2.2 g carbs, 1 g fiber, 0.3 g protein
67. Sugar Snap Peas
If you’re craving a crunch, try sugar snap peas. Gomer says vegetables are a “great weight loss ally” and these crunchy veggies are loaded with fiber to keep you full. Plus, they’re perfect for dipping in hummus or tapenade.
Buy it now
Per serving (1 1/3 cup): 35 calories, 0 g fat, 6 g carbs, 2 g fiber, 2 g protein
68. Cajun-Spiced Savory Trail Mix
Trade your standard trail mix for this cajun-spiced one, which throws some unique mix-ins (edamame, pumpkin seeds, and crushed tortilla chips) together with paprika, cayenne, and crushed chili flakes for a snack that will fire you up during your afternoon slump.
Per serving (1 popsicle): 203 calories, 14.4 g fat, 13.5 g carbs, 2.8 g fiber, 8 g protein
69. Homemade Chocolate Chip Granola Bars
Yeah, this one’s a classic—but for good reason. Homemade granola bars cut back on sugar and fat without sacrificing flavor, and offer fiber (rolled oats), omega-3s (almonds and flaxseed meal), and a much-needed pick-me-up (chocolate chips). Just stick to one bar at a time, since too many can load on the calories, says Gomer.
Per serving (1 bar): 240 calories, 14 g fat, 28 g carbs, 3 g fiber, 4 g protein
70. Five-Minute Healthy Strawberry Frozen Yogurt
That froyo shop down the street is tempting, but when you can make your own froyo at home in five minutes (at just 100 calories per cup), why would you pay money for a snack loaded with sugar and artificial ingredients?
Per serving (1 cup): 100 calories, 0 g fat, 27 g carbs, 3 g fiber, 2 g protein
71. Banana Ice Cream
Okay, this one is a bit of a cheat: it’s not actually “ice cream,” per se, but it is frozen banana blended into an ice cream consistency and finished off with your favorite toppings for a healthy and low-cal alternative.
Per serving (1 banana): 105 calories, 0 g fat, 27 g carbs, 3 g fiber, 1 g protein
72. Pumpkin Pie Dip
All the yummy fall flavors of pumpkin pie in a lightened-up package, perfect for dipping tart green apples into or spreading on a fat-free graham cracker.
Per serving (½ cup): 105 calories, 4 g fat, 21 g carbs, 1 g fiber, 4 g protein
73. Coconut Lime Raspberry Chia Pudding
Don’t have the cash to take a beach vacation this year? No worries, eating this chia pudding—with summery coconut, lime, and raspberry—will have you convinced you’re on an island somewhere, and those plumped-up little chia seeds will satisfy your appetite for hours.
Per serving (1 cup): 157 calories, 10 g fat, 15 g carbs, 10 g fiber, 4 g protein
74. Cranberry Pistachio Dark Chocolate Bark
Heads-up, chocolate lovers: This cranberry pistachio bark is loaded with antioxidants, vitamin C, fiber, and potassium. Pair it with a handful of fat-free berries to round out this sweet afternoon indulgence.
Per serving (1 oz): 126 calories, 8.1 g fat, 15.3 g carbs, 2.1 g fiber, 2.6 g protein
75. Simple Vegan Broccoli Soup
Made with only three ingredients, this broccoli soup is an easy, wholesome snack you can feel good about eating.
Per serving: 69 calories, 1 g fat, 14 g carbs, 4 g fiber, 4 g protein
76. Protein-Packed Avocado Toast
Avocado toast is a healthy snack in its own right—loaded with fiber and unsaturated fats. You can upgrade it and make it even better by adding more protein from cottage cheese and fiber, vitamins, and antioxidants from cherry tomatoes. Nutritious? Check. Delicious? Check.
Make it: Simply mix together ¼ cup cottage cheese, ¼ medium avocado (diced), and a couple of cherry tomatoes cut in half. Place on top of a slice of whole-wheat toast and sprinkle with an everything bagel spice blend.
Per serving: 210 calories, 8 g fat, 25 g carbs, 5 g fiber, 13 g protein
77. Apple Dippers
All about apples and need a snack ASAP? Then you will love these easy apple dippers.
Make it: Koch says all you need to do is mix ½ cup of two percent plain Greek yogurt with one tablespoon of nut butter and a dash of cinnamon. Cut up a medium apple into slices, then dip them into the homemade yogurt sauce.
Per serving: 270 calories, 10 g fat, 31 g carbs, 6 g fiber, 14 g protein
78. Savory Snack Plate
Hummus is packed with protein and fiber, but it's also high in carbs. You can still eat hummus while on a keto diet if you keep the amount small like one to two tablespoons. Also, swap crackers with low-carb veggies like red pepper. For people who are on a low-calorie diet, you can pair hummus with jicama and pistachios.
Make it: Serve two tablespoons of hummus with red pepper and jicama slices and one ounce of lightly salted pistachios.
Per serving: 240 calories, 18 g fat, 17 g carbs, 7 g fiber, 9 g protein
79. Pumpkin Protein Cookies
This is for those of you who have a sweet tooth. These cookies, made with oats, almond flour, and pumpkin, are a perfect combination of carbs and protein and each is under 250 calories. Bonus: There are only four steps in this recipe from Koch.
Per serving (1 cookie): 235 calories, 8 g fat, 34 g carbs, 3 g fiber, 10 g protein
80. Peanut Butter Energy Bites
Snacking on the go? Make and grab one or two of Koch’s no-bake peanut butter energy bites, perfect for snacking no matter where your busy day takes you!
Per serving (1 energy bite): 110 calories, 5 g fat, 15 g carbs, 1 g fiber, 3 g protein
81. Veggie Chips with Probiotics
There’s a clear connection between eating probiotic-rich, fermented foods, and weight loss, says Tamburello. Look for raw, unpasteurized options from the refrigerated section, like this beet red sauerkraut from Cleveland Kitchen, to maximize probiotic benefits. For a low-calorie, probiotic-rich spin on chips with salsa, serve kraut as a dip with your favorite veggie chips for a satisfying snack.
Per serving (1 oz): 10 calories, 0 g fat, 2 g carbs, 1 fiber, 1 g protein
82. Sacha Inchi Seeds
These protein-packed, keto-friendly seeds are perfect for snacking and keeping you full between meals, says Tamburello. Plus, they are high in fiber and omega-3 healthy fats, and low in net carbs.
Per serving (1 oz): 160 calories, 14 g fat, 5 g carbs, 5 g fiber, 9 g protein
83. Roasted Seaweed
If you’re craving something salty, roasted seaweed is a great low-calorie choice, says Tamburello. The individual packages also make it extra convenient for on-the-go moments.
Per serving (1 package): 50 calories, 4 g fat, 2 g carbs, 1 g fiber, 1 g protein
84. Apple Chips
Unsweetened fruit chips are a great, low-calorie way to conveniently add fruit to your day (no chopping or refrigeration needed), says Tamburello. Try the crispy snack on its own or pair with your favorite string cheese for some extra protein.
Per serving (1 bag): 310 calories, 0 g fat, 76 g carbs, 4 g fiber, 2 g protein
85. Roasted Edamame
This snack ticks so many boxes, says Tamburello. Not only is it nutrient dense, plant-based, portable, and packed with plant protein, but roasted edamame is low in carbs giving it the thumbs up in the keto department.
Per serving (1 bag): 100 calories, 4 g fat, 6 g carbs, 4 g fiber, 11 g protein
86. Egg Bites
Homemade or store-bought egg bites are the perfect keto snack since they are packed with protein and low in carbs, says Tamburello. For added fat and fiber, she suggests adding a little cheese and loading on the veggies.
Per serving (2 egg bites): 140 calories, 6 g fat, 6 g carbs, 2 g fiber, 16 g protein
87. Hippeas Chickpea Puffs
HIPPEAS Organic Chickpea Puffs + Vegan White Cheddar
HIPPEAS Organic Chickpea Puffs + Vegan White Cheddar
“These crunchy, cheese curl-like snacks are gluten-free, vegan, and made from plant-based proteins like chickpea and brown rice flours, and have little added sugar,” says Charlotte Martin, RDN, CPT, the founder of Shaped by Charlotte. “They’re so tasty and come in a variety of delicious flavors.”
Per serving: 170 calories, 4.5 g fat, 15 g carbs, 3 g fiber, 4 g protein
88. Now Foods Red Dragon Fruit Chips
“Red dragon fruit chips contain just 100 percent dragon fruit, nothing more! They taste crunchy and sweet, so they can satisfy a chip and sweet craving at the same time!” says Ehsani. You can enjoy them as a chip, or a topping to yogurt, a salad, or smoothie.
They contain potassium, vitamin C, no added sugars, and dietary fiber and protein to keep you fuller any other type of chip.
Per serving: 110 calories, 1.5 g fat, 22 g carbs, 2 g fiber, 2 g protein
89. Whisps Cheese Crisps
Whisps Parmesan Cheese Crisps are made with one ingredient: 100 percent real cheese. They have enough calcium per serving to meet 30 percent of your daily needs, says Mia Syn, RDN, the author of Mostly Plant-Based. “As an excellent source of complete protein, this savory crunchy snack may help you feel full for hours and effortlessly aid weight loss,” she adds.
Per serving: 150 calories, 10 g fat, 1 g carbs, 0 g fiber, 13 g protein
90. That’s It! Pressed Fruit Bars
“These bars are essentially fruit that’s been dried and pressed into a bar shape. Like fruit, they’re rich in fiber but lack protein. So, it’s a good idea to pair with one of the proteins listed earlier (i.e., string cheese, nuts, etc.),” says Martin.
Per serving: 100 calories, 0 g fat, 22 g carbs, 4 g fiber, 1 g protein
91. Mamma Chia Chia Seed Pudding Packets
Mamma Chia Organic Prebiotic Squeeze Snack Strawberry Lemonade
Mamma Chia Organic Prebiotic Squeeze Snack Strawberry Lemonade
You may have heard of chia seeds having loads of omega-3s, which can help support brain and heart health and reduce inflammation. And thanks to their high fiber and protein content, also keep you full for longer, therefore making them the perfect grab and go snack for weight loss, says Ehsani. “These squeeze packets are also pre-portioned, so making it handy to just stick to one portion at a time,” she adds.
Per serving: 70 calories, 2.5 g fat, 10 g carbs, 3 g fiber, 2 g protein
92. UNREAL Dark Chocolate Coconut Bar
Satisfy your sweet tooth on your weight loss journey with this dessert with benefits. These candy bars are made with only three ingredients: dark chocolate, coconut and cassava syrup. They're perfectly portioned for you with only three grams of sugar per serving, says Syn.
Per serving: 70 calories, 5 g fat, 8 g carbs, 1 g fiber, <1 g protein
93. Rhythm Superfoods Beet Chips
If you love beets, it’s safe to say you’ll love them even more in chip form. And it doesn't hurt that this purple root vegetable is a nutrition powerhouse.
“Beets are surprisingly rich in protein and fiber—one serving of these beet chips has four grams protein and a whopping eight grams fiber," says Martin. "Plus, they’re made from just two simple ingredients: beets and sea salt.”
94. Lifeway Kefir
“Kefir is a live and active cultured dairy drink that tastes tangy and has a creamy consistency, which contains probiotics," says Ehsani "These probiotics can help support your immune system, healthy digestive health and even help you lose weight." You can drink it on the go, or add it to smoothies or smoothie bowls instead of yogurt, milk, or protein powder, as it contains 11 grams of protein per cup!
Per serving: 150 calories, 8 g fat, 9 g carbs, 0 g fiber, 10 g protein
95. Grillo’s Dill Pickle Chips
“Pickles are a great low-calorie, naturally fat-free snack that can help satisfy salty, crunchy cravings with only five calories per serving,” says Syn. Even better: Grillo’s Pickles are refrigerated instead of jarred and are made with just a handful of simple, fresh ingredients: brine, seasonings, and cucumbers, so they can also help you meet your daily veggie quota.
Per serving: 5 calories, 0 g fat, 1 g carbs, 0 g fiber, 0 g protein
96. In-Shell Pistachios
“Nuts are full of protein and fiber on their own, but can also add a protein boost when paired with carb sources like fruit,” says Martin. Almonds and cashews make for great snacking options, but Martin's personal favorite is pistachios.
"One serving of pistachios is 49 nuts—that’s a lot of nuts! I recommend buying them in-shell because taking the time to open each nut serves as a mindful eating technique and helps you slow down your snacking,” she says.
Per serving: 150 calories, 13 g fat, 8 g carbs, 3 g fiber, 6 g protein
97. Now Foods Cacao Nibs
Cacao nibs are small pieces of cocoa beans that have been crushed, which make for a healthier chocolate chip substitute. "They have no added sugar, are dairy-free, low in overall calories, low in fat, and contain powerful antioxidants!” says Ehsani.
You can munch on them right out the bag, or add them to your smoothie bowl, yogurt, chia seed pudding cup, or add them to a bowl of fruit salad. You can also use them instead of chocolate chips in a cookie recipe, which will save you overall calories and increase your intake of fiber and powerful flavonoids.
Per serving: 20 calories, 1.5 g fat, 1 g carbs, 1 g fiber, 0 g protein
98. Applegate Organics Genoa Salami Bites
“Pair this perfectly portioned pop of protein with fiber-rich whole-grain crackers or sliced veggies to build a low-calorie satiating snack,” says Syn. “Applegate Organics Genoa Salami Bites come in a convenient 3 oz. resealable bag, are USDA organic certified, and Applegate Humanely Raised without antibiotics or GMO ingredients.
Per serving: 100 calories, 7 g fat, 1 g carbs, 0 g fiber, 7 g protein
99. Vital Farms Hard-Boiled Eggs
Vital Farms Pasture-Raised Hard Boiled Eggs
“So many great things to say about the incredible egg—eggs are an excellent and affordable, complete protein source, with 6 grams per,” says Martin. “They’re also packed with a variety of vitamins and minerals, many of which are concentrated in the yolk, so be sure not to toss it!" If you’re looking for something to pair your hard-boiled egg with, check out the next snack idea.
Per serving: 60 calories, 4 g fat, 0 g carbs, 0 g fiber, 6 g protein
100. Real Food From The Ground Up Cauliflower Stalks
REAL FOOD FROM THE GROUND UP Cauliflower Stalks
REAL FOOD FROM THE GROUND UP Cauliflower Stalks
Satisfy your crunchy snack cravings with a more weight-loss friendly alternative to potato chips, while meeting your recommended 2 to 4 cup servings of vegetables per day. “These light and crispy cauliflower stalks are made with cauliflower and a veggie blend of spinach, broccoli, carrot, tomato, beet, and shiitake mushroom,” notes Syn.
Per serving: 140 calories, 7 g fat, 18 g carbs, 1 g fiber, 2 g protein
101. Brainiac Foods Fortified Almond Butter Packets
“Healthy fats are needed in our diet even when we are looking to lose weight, as they help keep us full for longer and reduce inflammation in the body,” says Ehsani. These almond butter packets not only contain heart healthy almonds but are also enriched with omega-3 fats, which are essential for healthy brain function and overall health. You can eat this right out the packet along with a pear or banana or spread on top of a whole wheat waffle or piece of toast.
Per serving: 200 calories, 14 g fat, 8 g carbs, 3 g fiber, 5 g protein
102. AWAKE Chocolate No Sugar Added Dark Chocolate Bites
“With only 60 calories, zero added sugar, and as much caffeine as a half cup of coffee, these dark chocolate bites are the perfect portion-controlled afternoon pick-me-up,” says Syn. Satisfy sweet cravings while getting a boost of energy, without having to turn to calorically dense sugar-sweetened options to address the 3 p.m. slump like traditional candies and sodas.
Per serving: 60 calories, 5 g fat, 6 g carbs, 0 g fiber, 1 g protein
Meet The Experts
The healthy snacks above were selected by the following registered dietitians and nutritionists.
Bianca Tamburello, RDN, is a nutrition marketing specialist at FRESH Communications.
Kimberly Gomer, RD, is a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
Allison Koch, RDN, specializes in helping endurance athletes support their workout and achieve peak performance.
Amber Pankonin, RD, is a nutritionist and certified executive chef. She was named “Outstanding Dietitian of the Year” from the Nebraska Academy of Nutrition and Dietetics in 2021.
Amy Kimberlain, RDN, is a Miami-based nutritionist and certified diabetes care and education specialist.
Roxana Ehsani, RD, CSSD, LDN, is a nutritionist in Miami, Florida.
Jonathan Valdez, RDN, is the owner of Genki Nutrition.
Kendra Tolbert, RD, is the owner of Live Fertile.
Jessica Levinson, RD, is the author of the 52-Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More.
Shamera Robinson, RD, is of The Culture of Wellness.
Kamaria Mason, MPH, RDN, is the owner of Kam's Kitchen.
Nicole Rodriguez, RD, is an award-winning dietitian nutritionist based in the New York Metro area.
Charlotte Martin, RDN, CPT, is the founder of Shaped by Charlotte.
Mia Syn, RDN, is the author of Mostly Plant-Based.
Reviewed byKimberly Gomer, RD
Kimberly Gomer, RD, is the director of nutrition at Body Beautiful Miami. She specializes in weight management and medical nutritional therapy to help control diabetes, high cholesterol, high blood pressure, heart health, and hypothyroidism.
