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Snacks get a bad reputation when you are trying to lose weight, but the right ones can help. A smart snack takes the edge off hunger, steadies your energy and makes it easier to stay on track at dinner. Here are 15 healthy snacks for weight loss, with rough calorie ranges, plus a few tips for choosing better snacks at the store.
What makes a good weight-loss snack
- Protein. It helps you feel full for longer.
- Fibre. Fruit, vegetables, legumes and whole grains add bulk without many calories.
- A sensible size. Most people do well with roughly 100 to 250 calories per snack, depending on their needs.
- Minimal added sugar. It tastes good but leaves you hungry again soon.
Calorie figures below are approximate and vary by brand and portion size.
15 healthy snacks for weight loss
1. Greek yogurt with berries
Roughly 120–180 calories. Plain, high-protein yogurt keeps added sugar low; berries add fibre and sweetness. Try FAGE Total 0% Greek Yogurt on Amazon.
2. Apple slices with peanut butter
About 200 calories with a tablespoon of peanut butter. Choose natural peanut butter with few ingredients. Try Natural peanut butter on Amazon.
3. Hummus with carrot or cucumber sticks
Around 100–140 calories for two tablespoons of hummus with veggies. Try Hummus on Amazon.
4. Hard-boiled eggs
About 70 calories each. Make a batch at the start of the week.
5. Cottage cheese with pineapple
Roughly 100–150 calories per half cup with fruit. High in protein.
6. Tuna salad lettuce wraps
About 120–150 calories. Mix tuna with Greek yogurt instead of mayo.
7. Protein shake
Typically 120–200 calories. Handy when you are on the go. Try Orgain protein shake on Amazon.
8. Mixed nuts, portion-controlled
A one-ounce handful is around 160–180 calories. Nutrient-dense but easy to overeat, so pre-portion it. Try 100-calorie almond packs on Amazon.
9. Rice cakes with avocado
Around 130–170 calories. Add a pinch of salt and chili flakes.
10. Air-popped popcorn
About 90–100 calories for three cups. A high-volume, whole-grain snack. Try Air popper on Amazon.
11. Boiled edamame
Roughly 95 calories per half cup shelled, with protein and fibre.
12. Turkey roll-ups
About 80–120 calories. Wrap turkey slices around cucumber or cheese sticks.
13. Chia seed pudding
Around 150–250 calories depending on milk and toppings. Prepare it the night before. Try Chia seeds on Amazon.
14. Roasted chickpeas
About 130 calories per quarter cup. Crunchy and satisfying.
15. Frozen banana bites with dark chocolate
Around 100–150 calories. A dessert-like snack that is still reasonable.
Snack essentials worth keeping at home
A few pantry staples make healthy snacking much easier. These are popular, well-reviewed examples on Amazon.
Air popper for popcorn
Air-popped popcorn is a high-volume, whole-grain snack for very few calories.
- HEALTHLY SNACK OPTION: The Presto PopLite popcorn machine uses hot air, not oil for a low-fat, heart-healthy snack
- EFFICIENT: Invest in the best! Our hot air popper outpops other leading poppers with virtually no unpopped kernels. Pops…
- MULTIFUNCTIONAL: The cap doubles as both a measuring cup and a butter-melting tray. Simply add a tablespoon of butter wh…
Protein shake
A grab-and-go option when you need something filling.
- CLEANER INGREDIENTS: Our 20g Clean Protein Shakes are made of grass-fed milk protein, sourced entirely from cows that ca…
- HIGHER STANDARDS: No carrageenan, no soy ingredients, gluten-free, kosher and no artificial colors, flavors, sweeteners,…
- ON THE GO NUTRITION: Healthy, on-the-go nutrition for men and women. These are great for a quick breakfast or snack, or …
Portion-controlled almonds
Pre-portioned packs make it easy to enjoy nuts without overeating.
- Contains 32 single serve 100-calorie travel packs of Blue Diamond oven roasted dark chocolate snack almonds
- Covered with real cocoa power for a rich chocolate flavor – great for your next party.
- Tasty and high in protein and fiber
Snack smarter
- Read labels. Check serving size, added sugar and protein.
- Plan, do not wing it. Pack snacks before the day starts so you are not choosing from a vending machine.
- Pause before you eat. Sometimes you are thirsty or bored rather than hungry.
- Eat on a plate. Eating from a bag makes it easy to lose track.
Combine these snacks with a prepped lunch and dinner for the best results. Our meal prep ideas show how.
Frequently asked questions
How many snacks a day should I have?
One or two planned snacks work for many people. If you feel hungry between meals, snacks can help, but you do not need them if your meals keep you full.
Are nuts okay when trying to lose weight?
Yes, in measured portions. They are nutritious but calorie-dense, so a small handful is plenty.
What is the best snack before a workout?
Something with easily digested carbohydrates and a little protein, like a banana with a spoonful of peanut butter, about 30 to 60 minutes beforehand.
Keep going
- Meal prep ideas
- Best protein powder by goal
- Home workouts for beginners
- Best protein bars
- Best air fryer for healthy cooking
- Best meal prep containers
This article is for general information and is not medical advice. If you have a medical condition, take medication or are pregnant, talk to a doctor or registered dietitian before changing your diet or taking supplements.