In fact, healthy snacks throughout the day is actually one of the best ways to avoid an expanding waistline. In a recent Journal of Nutrition study, researchers found that participants lost significantly more body weight when they added low-sugar, high-protein snacks to their daily food routine. Why? Because consistent snacking helps maintain blood-sugar levels, keeping you full and preventing your body from storing excess fat.
Look for something that’s around 130 to 250 calories. Or just close your eyes and pick any of these essential 50 best healthy snacks for weight loss, compliments of the experts here at Eat This, Not That! we’ve studied the nutritionals for you, so you can enjoy each and every one guilt-free. And if you’re more into the DIY route, we’ve also compiled a list of 40 Healthy Snack Ideas To Keep You Slim that you can make yourself!
Per 1 Tray (43 g): 180 calories, 11 g fat (4.5 g saturated fat), 180 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.
$19.95 for 12 packs ($1.66 each) at Amazon.com
Per pack with crackers: 170 calories, 3.5 g fat (0 g saturated fat), 515 mg sodium, 15 g carbs (1 g fiber, 2 g sugar), 20 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 20 grams of protein will be sure to help you tone up and blast fat when paired with exercise.
$21.95 for 12 packs ($1.82 each) at Amazon.com
Per 1 container (150 g): 120 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 12 g carbs (0 g fiber, 9 g sugar), 17 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!
$1.89 per 5.3-ounce container at Amazon.com
Per 1 oz (14 chips): 130 calories, 7 g fat (0.5 g saturated fat), 135 mg sodium, 17 g carbs (1 g fiber, 1 g sugar), 2 g protein
How many vegetables does it take to make a Good Health chip? In this case, eight! Yes, you read that right. Each crunch you take of these sour cream and onion chips will include carrots, sweet potatoes, kale, spinach, broccoli, tomatoes, beets, and shiitake mushrooms. We love healthy snacks that pack on this much vitamin A, C, E, and B6 all in one go.
$2.64 per bag at Walmart.com
Sneak this into the theater next time you see 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.
$4.96 per 5-ounce bag at Jet.com.
Per bag (28 g): 130 calories, 5 g fat (0 g saturated fat), 750 mg sodium, 18 g carbs (2 g fiber, 3 g sugar), 4 g protein
Jalapeno 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?
$27.00 per 24-pack ($1.12 each) at Amazon.com.
Per 1 pouch: 60 calories, 0 g fat (0 g saturated fat), 14 g carbs (2 g fiber, 11 g sugar), 0 g protein
You love Kind bars, so why not try their fruit bites? Feed them to your kids, but be sure to save some for yourself. Without any added sugars, fruit juices, purees, preservatives, or concentrates, every pouch is a full serving of fruit—real fruit.
$4.29 per 5-pack ($0.89 each) at Target.com.
Per 1 oz: 140 calories, 8 g fat (5 g saturated fat), 125 mg sodium, 16 g carbs (2 g fiber, 6 g sugar), 3 g protein
I Heart Keenwah wants you to “heart yourself with a handful” of their chocolate sea salt puffs, and we think you should listen! With organic ingredients and a stand-up nutrition label, digging into these is a snack sesh you can feel good about.
$3.99 per 2.5-ounce bag at IHeartKeenwah.com.
Per 1 cookie (84 g): 340 calories, 14 g fat (2 g saturated fat), 190 mg sodium, 36 g carbs (6 g fiber, 18 g sugar), 18 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 18 grams of protein at just 340 calories, which isn’t bad for a sweet treat like this.
$2.51 each at LuckyVitamin.com.
Who doesn’t want olives that are pitted and packed without any additives or preservatives? And it gets even better. Gaea’s kalamata olives are 100 percent natural, and for every six you pop in your mouth, you’re consuming less than 50 calories.
$21.37 per 8-pack ($2.67 each) at Amazon.com.
Per 1 container (57 g): 230 calories, 6 g fat (1 g saturated fat), 0 mg sodium, 36 g carbs (7 g fiber, 3 g sugar), 10 g protein
Dig into one of Purely Elizabeth’s oatmeal cups for breakfast or have it as a satiating snack. With organic oats, quinoa, amaranth, chia seeds, dried cranberries, and pumpkin seeds, this flavor is a great source of protein and fiber.
$22.70 per 12-count ($1.89 each) at Amazon.com.
This is the closest thing to a guilt-free oatmeal raisin cookie and contains 48% of your daily fiber. Talk about healthy snacks!
$32.24 per 16-pack ($2.00 each) at Amazon.com.
The fruity interior provides a fresh burst of sweetness, and the whole-grain exterior counters it with a nutty flavor that reminds you you’re still eating real food.
$19.94 per 6-pack ($3.32 each) at Amazon.com.
We’re not sure how they got the flavor inside the shell, but we do know it’s totally addictive. Good thing the shells prevent you from wolfing them down too quickly.
$16.99 per 3-pound bag at Amazon.com.
Whether you throw it in the microwave or eat it cold, you’ll fall in love with these filling, flavorful, healthy snacks. We recommend the artichoke and red peppers rendition since it’s lower in calories than the other options, but doesn’t skimp on taste.
$23.17 per 6-pack ($3.86 each) at Amazon.com.
It’s a lot of sugar, but every gram of it comes from natural dates, and other than that, there are only two ingredients in this bar: pecans and almonds. An ingredient list that short makes it one of the best weight loss foods. Plus, it’s perfect for stashing in the car, pantry, or desk drawer. It’s like trail mix compressed into a neat, easy-to-carry package.
$14.15 per 16-pack ($0.88 each) at Amazon.com.
Almonds and cashews bring in a major haul of monounsaturated fats, and the flaxseed rounds it out with omega-3s. That’s a lot of nutrition for such a tiny package. And keep that waistline toned and tight with these essential 14 Ways To Lose Your Belly In 14 Days!
$20.39 per 12-pack ($1.69 each) at Amazon.com.
Want to satisfy your sweet tooth without widening your waist? Look no further than this Ecuadorian dark chocolate. At 70 percent cocoa, it’s decadent but not diet-derailing.
If this isn’t one of your healthy snacks staples, you’re missing out. Barnana’s organic brittle is a crunchy craving-cutter that will take you to tropical places during a munchies break with its delicious banana coconut flavors.
Inside this can is an awesome blend of heart-protecting peanuts, almonds, pecans, pistachios, hazelnuts, and walnuts. Consider it a great base for homemade trail mix.
$16.70 per 3-pack ($5.56 each) at Amazon.com.
Think of Peeled Snacks’ Much-Ado-About-Mango like a Fruit Roll-Up for adults. It contains no added sugars or artificial ingredients, just organic mango. That’s how each bag ends up with nearly a third of your day’s vitamin A.
$16.46 per 3-pack ($5.48 each) at Amazon.com.
With almost 15 grams of protein, this is one of the lowest-calorie bottles in the cooler. Thank the mix of blackberries, blueberries, and raspberries for their help in contributing big flavor, and a boatload of antioxidants.
$2.21 per bottle at Amazon.com.
Now that’s an ingredient list we love looking at. Each Soul Sprout Cayenne Cacao truffle is made up of organic almonds, coconut syrup, date paste, cashews, cacao powder, cinnamon, sea salt, and pepper—nothing else! Skip out on sketchy snacks to have this sweet and spicy treat instead.
$16.64 per 6-pack ($2.77 each) at Amazon.com.
Not only are they loaded with protein and healthy fats, but pumpkin seeds are also one of the world’s best sources of magnesium, a mineral that helps strengthen bones and improve blood circulation. Eat some and then Lose Even More Weight With These 11 Eating Habits That Uncover Your Abs!
$9.57 per bag at Amazon.com.
This is a near-perfect load of post-workout protein. Maximize your gym time by tossing one of these in your gym bag and grabbing it on your way out the door.
$24.69 per 12 pack ($2.05 each) at Amazon.com.
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.
$28.47 per 12-count ($2.37 each) at Amazon.com.
Each cup counts as two servings of vegetables, making this a wise beverage to drink in the wake of a produce-less lunch. Hey, gotta squeeze in those veggies however you can.
$2.99 per 46-ounce bottle at Amazon.com.
You’ll find no added oils, sweeteners, or fillers in this jar—just peanuts and salt. Stay within the snack-size calorie range by eating one tablespoon with crackers or two tablespoons with baby carrots or celery.
$2.99 per 16-ounce jar at Amazon.com.
Almond butter has more heart-healthy monounsaturated fatty acids than peanut butter, and it’s just as convenient. Try smearing some over apple slices for a tasty blend of sweet and savory.
$6.99 per 12-ounce jar at Target.com.
I scream, you scream, we all scream for ice cream when it’s only 60 calories per serving with 6 grams of protein! Do your body a favor by doing dessert better with a low-fat choice like this. Enlightened calls themselves “The Good-For-You Ice Cream,” and we aren’t arguing.
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 whopping 25 flavors, but this chocolate chip cookie dough option is one of our faves.
Part chip, part cracker, and all good. These nibbles provide 20 percent of your daily dose of vitamin A, and they’re gluten-free. And if you really must, Indulge In These 10 Best Junk Foods For Weight Loss.
$3.50 per 11-ounce bag at Amazon.com.
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.)
$4.29 per 6-ounce bag at Target.com.
The new breed of “potato” chip finds new brands experimenting with bold new ingredients—quinoa, potato, and corn. These baked beauties have a nice crunch and great flavor.
$3.94 per 5-ounce pack at Amazon.com.
Spelt is a grain related to wheat but with more fiber and protein, and the fact that it’s organic is just a bonus. Pair these with a hunk of cheddar to rope even more protein into your healthy snacks break.
$15.99 per 3-pack ($5.33 each) at Amazon.com.
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.”
$4.99 per 7-oz container at Amazon.com.
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.
$4.49 per 4-count ($1.12 each) at Amazon.com.
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!).
$4.73 per 16-oz container at Amazon.com.
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.
$4.49 per 6-pack ($0.74 each) at Amazon.com.
These are natural 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. Enjoy one for breakfast with a hot drink; shed belly flab-rapidly-with one of the 4 Teas That Melt Fat.
$1.99 per half dozen at Jet.com.
Don’t confine oatmeal to the breakfast table. A bowl of steel-cut oats makes a perfect snack. They’re higher in fiber and have a lower glycemic index than other oat varieties, which translates to keeping your belly full and satisfied for hours after eating.
No snack on the planet offers such a reliable dose of protein in a more convenient package. Consider this your best option on days when you’re too busy to be bothered with snack-time complications.
$17.58 per 8-pack ($2.19 each) at Amazon.com.
These baby carrots come with just enough ranch to kick up the flavor without burdening you with a nutritionally nullifying load of fat, and each serving has 60 percent of your day’s recommended vitamin A.
Consisting of nothing but fresh soybeans, edamame makes a great snack. Each bean provides a nourishing mix of protein, fiber, and omega-3 fats. If you’re eating out, just ask for your bowl unsalted and add a small pinch at the table. And for another savory treat, check out one of the Best Burgers For Weight Loss.
$3.29 per bag at Amazon.com.
“A handful of Snapea Crisps provides a whopping five grams of protein and four grams of fiber for a mere 110 calories. Plus, these healthy snacks are non-perishable so they can be easily eaten just about anywhere.”—Lisa De Fazio, MS, RD, Los Angeles-based Registered Dietitian
$12.95 per 3.3 oz bag at Target.com.
“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!”—Dana James, nutritionist and founder of Food Coach NYC
$22.74 per 6-pack ($3.79 each) at Amazon.com.
Volumetrics is an eating plan championed by Barbara Rolls of Penn State University, and it’s based on getting more mileage out of low-density foods. For example, a huge salad—or in this case, nearly 4 cups of popcorn—will leave you more satisfied than a square of chocolate, and for far fewer calories. If you’re someone who gets depressed by measly portions, reach for healthy snacks that have a high water content like fruits, veggies—or our favorite crunchy munchie: popcorn. For a pre-popped variety, we love SkinnyPop because it’s free of additives and tasty without being too salty.
$11.10 per 6-pack ($1.85 each) at Amazon.com.
Aside from the touch of cane juice, the only ingredients are whole wheat and cinnamon. Another healthy snacks winner! The wheat delivers protein and fiber, and the cinnamon helps counteract the cane juice’s impact on blood sugar.
$3.06 per 16.3-ounce box at Amazon.com.
Snackable and stackable healthy snacks, these classic crackers are a great standby at home or in the office.
$3.80 per 12.5-ounce box at Amazon.com.
Greek yogurt has more than double the protein of standard American-style, making it the clear-cut winner of the 25 Best Yogurts for Weight Loss title. Make it a simple parfait by adding fruit, nuts, seeds, or granola.
$1.49 per 7 oz container at Amazon.com.