Yes, it’s true—you can snack and lose weight doing it. If you’re focused on really adopting a healthy mindset, reshaping your diet to include wholesome and clean snacks will definitely help you on your weight loss journey. In fact, eating healthy snacks throughout the day is actually one of the best ways to avoid an expanding waistline. In a Journal of the American Dietetic Association study, researchers found that participants who ate more snacks daily weighed less than those who snacked less.
Why? Consistent snacking helps maintain blood-sugar levels, keeping you full, and preventing your body from storing excess fat.
Yet, it can be hard to know which snacks to choose, especially when you’re not exactly sure what you need to meal prep at home, or just want to find easy foods you can on the go.
Why these are the best healthy snacks to buy for weight loss.
If you’re not sure exactly what exactly determines a healthy snack, here is a handy guide that dietitians recommend:
- It should be between 150-200 calories. This is the right amount of calories that will fill you up but also not exceed your total calories for the day when considering the other meals and snacks of the day.
- It should have at least 3 grams of fiber. “I recommend looking for a product that has at least 3 or more grams of fiber,” says Ilyse Schapiro MS, RD, CDN. Having at least 3 grams of fiber is important to fill you up and keep your blood sugar stable.
- It should have 3 or more grams of protein. “Protein is also filling, can prevent overeating later on, and is great for your metabolism,” she adds.
- It should have 8 or fewer grams of sugar per serving. “You want to avoid anything with added sugar as added sugars can promote weight gain, increase triglycerides and of course are not great for your teeth or blood sugar,” she says. Artificial sweeteners can make you crave more sweet foods, plus they hold weight on you, so avoid them when you can, Schapiro recommends. These include sucralose, acesulfame potassium, and aspartame. Also, watch out for high fructose corn syrup, fructose, glucose, and corn syrup, she says, since these are bad sources of sugar for your heart health and blood sugar.
- Keep sodium to 400 milligrams or less and even better, 140 milligrams or less. Sodium retains water and is overall bad for your heart. Not only do sodium-packed foods make it harder to drop those pounds, but you may get thirstier, which can be masked as hunger.
- Avoid any labels with too many ingredients, especially those that you can’t pronounce. These are usually highly processed—you’ll want to avoid them.
With help from RDs, we rounded up the best foods to eat as snacks when you’re looking to lose those stubborn pounds. We included a mix of high-protein snacks, low-sugar snacks, low-carb snacks, and high-fat snacks because everyone’s weight-loss needs will differ. But stick to any of these options, and you’re on the right track. While you’re at it, go ahead and try out any of these 7 Healthiest Foods to Eat Right Now, too.
Per serving: 200 calories, 8 g fat (1 g saturated fat, 0 g trans fat), 220 mg sodium, 13 g carbs (8 g fiber, 2g sugar), 20 grams protein
Unlike chips and pretzels, this crunchy snack is filled with fiber and protein, which will leave you feeling full and satisfied until your next meal! “Better yet, this snack is perfect for weight loss because it is portioned out for you; saving you time and calories,” says Schapiro.
Per serving: 190 calories, 13 g fat (2.5 g saturated fat, 0 g trans fat), 60 mg sodium, 10 g carbs (1 g fiber, 6 g sugar), 8 grams protein
For 8 grams of plant-based protein, these weight-friendly bars are perfect for when you’re on the go and need a quick, yet filling bite. “From the pumpkin seeds found in these bars, you will also get a good source of inflammation-fighting omega-3 fatty acids,” says Schapiro.
Per serving: 100 calories, 9 g fat (0.5 g saturated fat, 0 g trans fat), 0 mg sodium, 4g carbs (2 g fiber, 1 g sugar), 4 grams protein
Almonds contain an ideal mix of protein, fiber, and healthy fats. “Although nuts are high in calories, these single-serving snacks make it simple to stay in control of your portions and weight loss goals,” says Schapiro.
Per serving: 15 calories, 1.5 g fat (0.5 g saturated fat, 0 g trans fat), 200 mg sodium, <1g carbs (0 g fiber, 0 g sugar), 0 grams protein
Olives are loaded with monounsaturated fatty acids, which increases satiety and prevents mindless snacking throughout the day. “Marinated with lemon, oregano, and garlic, this 100% natural snack provides an extra boost of antioxidants,” says Schapiro.
Per serving: 15 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 0 mg sodium, 3g carbs (3 g fiber, 1 g sugar), 3 grams protein
“These low-carb, high-fiber snacks are the perfect substitute for your favorite tortillas, wraps, and sandwiches,” says Schapiro. For a more filling and nutrient-dense snack, stuff these wraps with a source of lean protein and cut up vegetables.
Per serving: 120 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 170 mg sodium, 20g carbs (3 g fiber, 1 g sugar), 1 grams protein
Like a salty, crunchy snack without all of the calories? Crunchmaster protein crackers are whole grain, gluten-free, low calorie, and they have fiber and protein. “There are 32 crackers per serving, so you get a lot for a low amount of calories,” says Schapiro.
Per serving: 110 calories, 9 g fat (1 g saturated fat, 0 g trans fat), 150 mg sodium, 5 g carbs (2 g fiber, 1 g sugar), 4 grams protein
“Pistachios are one of my favorite snacks because they take a while to eat and you get to enjoy a larger serving per ounce than any other nut,” says Lauren Harris-Pincus, MS, RDN, and author of The Protein-Packed Breakfast Club. “I love the single-serving bags of Wonderful Pistachios in the Salt & Pepper variety for a little kick.”
Per serving: 100 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 130 mg sodium, 15 g carbs (5 g fiber, 1 g sugar), 7 grams protein
Bada Bean Bada Boom roasted broad beans are packed with 5 grams of fiber and 7 grams of plant-based protein for only 100 calories per ounce, making them a crunchy, satisfying snack. They are available in single-serve packs with tons of flavor choices, too. “My favorite is Sweet Sriracha,” says Harris-Pincus.
Courtesy of Fiber One
Per serving: 70 calories, 2 g fat (1 g saturated fat, 0 g trans fat), 105 mg sodium, 14 g carbs (6 g fiber, 1 g sugar), 4 grams protein
“I’m a huge fiber fan and Fiber One bars are an easy way to up your daily fiber intake while snacking. My favorite is the Chocolate Caramel & Pretzel Chewy Bar that’s crunchy, sweet and chewy with 70 calories, 6 grams of fiber (21% Daily Value) and no added sugar,” says Harris-Pincus.
Per serving: 150 calories, 10 g fat (1 g saturated fat, 0 g trans fat), 75 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 2 grams protein
“I’m a huge lover of popcorn because it’s a whole grain with fiber and protein but I don’t love all the weird ingredients that come in the microwaveable bag, which is why I opt for Skinny Pop,” says Natalie Rizzo, MS, RD. It’s just popcorn with a touch of oil and salt!
Per serving: 35 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 65 mg sodium, 8 g carbs (3 g fiber, 0 g sugar), 2 grams protein
“These sturdy whole-grain crackers are the perfect vehicle for healthy dips, like hummus or guacamole,” says Rizzo. Plus, they satisfy your craving for something crunchy and keep you away from greasy chips.
Per serving: 180 calories,15 g fat (3 g sat), 16 g carbs, 7 g fiber, 5 g sugar, 140 mg sodium, 6 g protein
“I love KIND bars because they have very little sugar and this Dark Chocolate Nuts & Sea Salt gives you the taste of dark chocolate with just 5 grams of sugar, and it has 6 grams of protein to keep you full,” says Rizzo.
Per serving: 150 calories, 7 g fat (0.5 g saturated fat, 0 g trans fat), 75 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 2 grams protein
“These yummy pita crackers feature veggies, like sweet potato, parsnip, and celery root, as the #1 ingredient so pair it with a protein, like hummus, to have a satisfying and filling snack,” says Rizzo. Just make sure you stick to the serving size (around 9 crackers) as it’s very really easy to eat the entire box in one sitting.
Per serving: 110 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 0 mg sodium, 27 g carbs (4 g fiber, 21 g sugar), 0 grams protein
There are just two ingredients in these chips—apples and cinnamon. And the natural sugar in the fruit gives them a really sweet taste. “For when you want something a little crunchy but don’t want to eat hundreds of calories in chips, these are the perfect snack,” says Rizzo.
Per serving: 250 calories, 8 g fat (1 g saturated fat, 0 g trans fat), 105 mg sodium, 24 g carbs (6 g fiber, 8 g sugar), 12 grams protein
“RX has combined the goodness of whole grain oatmeal with egg whites, nuts, and dates to give you a filling and protein-rich snack that you can microwave up quickly,” says Rizzo. Each cup has 0 grams of added sugar and 12 grams of protein!
Per tray: 190 calories, 11 g fat (4.5 g saturated fat), 160 mg sodium, 14 g carbs (2 g fiber, 8 g sugar), 7 g protein
Don’t be afraid of fat in your healthy snacks as long as it’s coming from a healthy source—in this case, almonds. This Sargento product features white cheddar cheese and dried cranberries as well, which all adds up to a low-cal, high-protein option that will cut cravings.
Per serving: 130 calories, 5 g fat (0 g saturated fat), 170 mg sodium, 17 g carbs (3 g fiber, 2 g sugar), 4 g protein
Jalapeño and paprika team up for a satisfyingly spicy chickpea puff that will have you reaching for that water bottle. You’ll get the crunch of the chip, but you’ll find that each Hippeas bag is lower in fat and calories than most other brands. And did you notice those 4 grams of protein in these healthy snacks too?
Per 1/2 cookie: 160 calories, 6 g fat (1 g saturated fat), 220 mg sodium, 18 g carbs (3 g fiber, 8 g sugar), 8 g protein
Make your dessert do you a favor next time around by indulging in a Munk Pack Cookie. The oatmeal raisin spice flavor is full of protein.
Per serving: 110 calories, 4 g fat (0 g saturated fat), 110 mg sodium, 21 g carbs (3 g fiber, 5 g sugar), 2 g protein
Break this bag out when you’re ready to sit on the couch and watch a movie for some guilt-free munching. You can eat over three cups of light kettle corn and only set yourself back 120 calories and 110 milligrams of sodium. But don’t worry, Angie’s doesn’t sacrifice on flavor for such nutritious snack stats.
Per serving: 140 calories, 8 g fat (1 g saturated fat), 180 mg sodium, 13 g carbs (3 g fiber, 2 g sugar), 5 g protein
Five grams of protein and three grams of fiber in what are essentially Cheetos? We’ll take 10.
Per pack: 100 calories, 7 g fat (4.5 g saturated fat), 220 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 9 g protein
Come on. Where else can you get 9 grams of protein for only 1 gram of carbs?
Per serving: 160 calories, 10 g fat (2 g saturated fat), 30 mg sodium, 11 g carbs (2 g fiber, 8 g sugar), 7 g protein
Besides the fact that they taste like raw cookie dough (yes, they really do), these Perfect Bites are worth adding to your snack drawer because they also happen to pack in 20 organic superfoods in each serving while delivering more protein than an egg. The perfect healthy snack does exist.
Per bag: 100 calories, 0 g total fat (0 g saturated), 70 mg sodium, 42 g carbohydrates (13 g fiber, 3 g sugar), 0 g protein
These aren’t your average peach rings. This candy has a full day’s worth of fiber and only 3 grams of sugar. Go ahead and indulge.
Per serving, Espresso Flavor: 150 calories, 12 g fat (3 g saturated fat), 90 mg sodium, 11 g carbs (3 g fiber, 6 g sugar), 5 g protein
Now that’s an ingredient list we love looking at when we’re picking our favorite healthy snacks to buy. Every bag of Skinny Dipped Almonds contains almonds, chocolate, organic maple sugar, sea salt, cocoa powder, and real powdered flavor (either espresso beans or dried raspberries)—none of that “natural flavor” stuff! Skip out on sketchy snacks to have this sweet treat instead.
Per bottle: 170 calories, 5 g fat (1 g saturated fat), 230 mg sodium, 14 g carbs (4 g fiber, 7 g sugar), 20 g protein
Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios recommends getting at least 20 grams of protein after you’ve been working hard in the gym. With a shake like this, you can knock that out in just a few gulps.
Per bar: 140 calories, 6 g fat (0 g saturated fat), 80 mg sodium, 22 g carbs (6 g fiber, 4 g sugar), 5 g protein
Over 20 percent of your daily value of digestion slowing fiber in one bite? Yes, please.
Per pack: 180 calories, 14 g fat (4 g saturated fat), 110 mg sodium, 8 g carbs (2 g fiber, 3 g sugar), 9 g protein
Your average peanut butter packet has between 5 and 6 grams of protein — this one has 9. Perfectly portable, you can eat RX Nut Butter alone or squeeze on top of a banana for a post-workout snack.
Per 1 egg: 70 calories, 4.5 g fat (1.5 g saturated fat), 60 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 6 g protein
These are pasture-raised eggs, cooked, peeled, and ready to eat. Make a complete snack by spreading hummus on whole-wheat toast and slicing the hard-boiled egg over the top.
Per serving: 130 calories, 6 g fat (0.5 g saturated fat), 145 mg sodium, 18 g carbs (3 g fiber, 5 g sugar), 2 g protein
This fun mix of carrots, blue potatoes, and kabocha squash boasts 40 percent less fat than potato chips and enough fiber to take the edge off your hunger. (Plus they look pretty on the chip ‘n’ dip platter.) These are some of the most colorful healthy snacks to buy that you can’t miss!
Per serving: 60 calories, 3.5 g fat (0 g saturated fat), 170 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 2 g protein
Made with real olive oil, which lends an authentic flavor and more heart-healthy fats, this hummus bests a flavor like, say, Sabra’s Roasted Pine Nut Hummus, which is made with “soybean and/or canola oil.”
Per pack with crackers: 160 calories, 3 g fat (0 g saturated fat), 385 mg sodium, 15 g carbs (1 g fiber, 1 g sugar), 19 g protein
Looking to lose weight and build muscle? Look no further than tuna fish. This fatty fish is full of anti-inflammatory, heart-healthy omega-3 fatty acids that will help to fight back against waist-widening inflammation. Plus, the 19 grams of protein will be sure to help you tone up and blast fat when paired with exercise.
Per serving: 100 calories, 1.5 g fat (0 g saturated fat), 320 mg sodium, 20 g carbs (1 g fiber, 0 g sugar), 2 g protein
How many vegetables does it take to make a Good Health pretzel? In this case, five! Yes, you read that right. Each crunch you take of these sour cream and onion chips will include broccoli, beets, tomatoes, spinach, and carrots. We love healthy snacks that pack on this much vitamin A, C, E, and B6 all in one go.
Per container: 110 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 12 g carbs (0 g fiber, 9 g sugar), 15 g protein
We don’t just love Siggi’s Icelandic yogurt flavors because each carton is non-fat and packs on the protein, but because they’ve all got your daily dose of gut-healthy probiotic strains. Grab a spoon and dig in!
Per bag: 150 calories, 0 g fat (0 g saturated fat), 310 mg sodium, 33 g carbs (4 g fiber, 11 g sugar), 3 g protein
Part chip, part cracker, and all good. These nibbles provide 15 percent of your daily dose of potassium, and they’re gluten-free. Plus, all the sugar here is natural—no added sugars in sight.
Per 1 stick: 80 calories, 6 g fat (3.5 g saturated fat), 200 mg sodium, >1 g carbs (0 g fiber, 0 g sugar), 7 g protein
Each stick has a fifth of your day’s calcium intake, and Horizon keeps the fat down by using part-skim milk. The creaminess of the cheese pairs particularly well with an apple and the duo just so happens to make one perfect snack-size portion.
Per serving: 150 calories, 13 g fat (1 g saturated fat), 300 mg sodium, 7 g carbs (5 g fiber, 1 g sugar), 6 g protein
“When I’m looking to get a little leaner, I reach for raw flax crackers topped with avocado. I prefer raw flax crackers over the wheat variety because they don’t contain gluten, which can make me a little puffy. They are also intensely rich in omega-3s, which helps produce radiant skin and a faster brain!” says Dana James, nutritionist and founder of Food Coach NYC.
Per pack: 160 calories, 10 g fat (3 g saturated fat), 240 mg sodium, 6 g carbs (0 g fiber, 0 g sugar), 12 g protein
If you’re more in the soft-boiled camp than hard-boiled, you have to try Peckish’s “perfectly boiled” eggs, which come in a 2-pack with a delicious “fried rice” dip.
Per serving: 180 calories, 14 g fat (7 g saturated fat), 100 mg sodium, 11 g carbs (3 g fiber, 8 g sugar), 3 g protein
Want to satisfy your sweet tooth without widening your waist? Look no further than this dark chocolate. At 70 percent cocoa, it’s decadent but not diet-derailing.
Per 1 package: 25 calories, 2 g fat, 30 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein
For 25 calories, you could eat six of these packs and still not consume as many calories as you would a small bag of Doritos. These gimMe snacks are one of our favorite low-calorie snacks.
Per serving: 135 calories, 6 g fat (4 g saturated fat), 110 mg sodium, 19 g carbs (2 g fiber, 8 g sugar), 2 g protein
If this isn’t one of your snacks staples, you’re missing out. Barnana’s organic brittle is a crunchy craving-cutter that will take you to tropical and chocolatey places during a munchies break with its delicious flavors.
Per serving: 160 calories, 4.5 g fat (0.5 g saturated fat), 180 mg sodium, 21 g carbs (6 g fiber, 2 g sugar), 7 g protein
These crunchy, fiber and protein-packed chickpeas are bringing some heat, as they are roasted with spices like ginger, coriander, and cumin and seasoned with more blended spices.
Per bag: 150 calories, 3 g fat (0 g saturated fat), 210 mg sodium, 28 g carbs (10 g fiber, 6 g sugar), 3 g protein
That oh so delicious ranch flavor can now be all over your carrots without any of the actual creamy fattening dressing. These dehydrated, organic carrot sticks are loaded with a ton of fiber and crunch and they don’t need to be refrigerated like fresh carrots. A win all around.
Per stick: 35 calories, 2 g fat (0.5 g saturated fat), 115 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 4 g protein
No snack on the planet offers such a reliable dose of protein in a more convenient package. Consider this one of the best healthy snacks to buy on days when you’re too busy to be bothered with snack-time complications.
Per 6 crackers (28 g): 120 calories, 3.5 g fat (0.5 g saturated fat), 160 mg sodium, 20 g carbs (3 g fiber, 0 g sugar), 3 g protein
Snackable and stackable healthy snacks, these classic crackers are a great standby at home for when you’re working and that snack craving hits.
Per 1 container: 140 calories, 6 g fat (4 g saturated fat), 460 mg sodium, 3 g carbs (0 g fiber, 3 g sugar), 19 g protein
Cottage cheese is famous for its abundant supply of complete protein, and this package contains almost 20 grams of the stuff in just one serving. Top your curds with the best fruit for weight loss for ultra-sweet and healthy snacks (or desserts!).
Per bar: 150 calories, 3 g fat (0 g saturated fat), 20 mg sodium, 31 g carbs (12 g fiber, 10 g sugar), 3 g protein
This is the closest thing to a guilt-free oatmeal raisin cookie and contains 48% of your daily fiber. It is a bit higher on the sugar side, but if eaten in moderation, you’ll be just fine!
Per serving: 60 calories, 6 g fat (1 g saturated fat), 140 mg sodium, 3 g carbs (1 g fiber, 0 g sugar), 1 g protein
With so many faux-guacamoles at the supermarket, it’s important to find one good brand and stick to it. So let us introduce you to Wholly, the supermarket’s most reliable purveyor of authentic, avocado-based guac. Oils, starches, and artificial colors are nowhere to be found in this package.
Per serving: 150 calories, 6 g fat (0.5 g saturated fat), 230 mg sodium, 20 g carbs (1 g fiber, 2 g sugar), 2 g protein
If you need a gluten-free, grain-free, paleo-friendly cracker to dip in your hummus, Simple Mills has you covered.
Courtesy of Halo Top
Per 2/3 cup: 120 calories, 3.5 g fat (2 g saturated fat), 95 mg sodium, 24 g carbs (6 g fiber, 9 g sugar, 7 g sugar alcohol), 6 g protein
If you need more low-cal protein-rich ice cream in your diet—let’s be real, who doesn’t?—don’t miss out on Halo Top. They’ve got a ton of flavors, but this chocolate chip cookie dough option is a standout.
Per cup: 140 calories, 4 g fat (2.5 g saturated fat), 65 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 20 g protein
Greek yogurt has more than double the protein of standard American-style, making it the clear-cut winner of the best yogurts for weight loss title (as well as one of our favorite healthy snacks to buy). Make it a simple parfait by adding fruit, nuts, seeds, or granola.