First things first: You don’t have to be on a diet to enjoy these foods. Studies have shown that bites high in protein and healthy fats and low in refined sugars are among the most satiating foods you can eat. Combined with a few sweat sessions every week, these mini munchies will also serve to tone up your body’s lean muscle mass and boost your metabolism. And for those of you concerned about blasting away your muffin top? A 2016 review published in The Journal of the American Osteopathic Association found that those who follow a diet in which less than 45 percent of daily calories come from carbs can lose between 2.5 and 9 more pounds in the first 6 months compared to individuals following a low-fat diet.
All the Eat This, Not That!-approved eats below have no more than 250 calories, 13 grams of carbohydrates, and 7 grams of sugar per serving. With this list as your guide, shopping for weight loss snacks will be a breeze! Sounds like stashing these products in your desk drawer is a no-brainer! And for more smart bites, don’t miss these delicious, portable snacks that can help you maintain your weight or reach your slim-down goal.
Horizon Organic Mozzarella Sticks
Per 1 stick (28 g): 80 calories, 6 g fat (3.5 g saturated fat), 200 mg sodium, <1 g carbs (0 g fiber, 0 g sugar), 8 g protein
Tillamook Sharp Cheddar Cubes
Per 4 cubes (30 g): 120 calories, 10 g fat (6 g saturated fat), 180 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 7 g protein
They’re portable, fun to eat and packed with muscle-building duo of protein and calcium—just a few of the reasons we’re such big fans of cheese snacks. Plus, with less than one gram of carbs per serving, picking up a stick or a couple cubes is sure to help you stay on track towards your better body goals.
Emerald 100 Calorie Pack Almonds & Walnuts
Per 1 pack (16 g): 100 calories, 9 g fat (1 g saturated fat), 0 mg sodium, 3 g carbs (2 g fiber, 1 g sugar), 3 g protein
Looking for a small pre-workout nosh? This is it! The almonds in this snack pack are a good source of the amino acid L-arginine, which can help the body burn more fat and carbs during sweat sessions. The omega-3s in the walnuts also play a part in your weight loss success by boosting your brainpower, which can help you stay focused on your fitness.
Bolthouse Farms Veggie Snackers, Carrot Meets Ranch
Per package (2.25 oz): 25 calories, 0 g fat (0 g saturated fat), 200 mg sodium, 6 g carbs (2 g fiber, 4 g sugar), 1 g protein
Just because you’re on a low-carb diet doesn’t mean you have to go hungry. Thanks to their high water content, carrots are one of the most satiating veggies out there, making this grab-and-go snack pack a solid pick. Bonus: The carrots are accompanied by a package of seasoning that punches up the flavor, similar to dips and dressings, but without the excess calories or fat. If you’re worried about the sodium (one of the 50 Little Things Making You Fatter and Fatter), simply use half of the seasonings packet.
Crazy Richard’s Natural Creamy Peanut Butter
Per packet (32 g): 190 calories, 16 g fat (2.5 g saturated fat), 0 mg sodium, 7 g carbs (2 g fiber, 2 g sugar), 8 g protein
You know how the saying goes: if it ain’t broke, don’t fix it. And that sure holds for one of our favorite nut butters, peanut butter. Ounce for ounce, peanuts are one of the most protein-packed nuts you can get, which means more hunger-busting nutrients for you. On the run? Rip open the top of the squeeze pack and eat the butter right from the pouch. For more of a sit-down snack, smear some of the heart-healthy, disease-fighting spread onto some low-carb celery sticks.
Siggi’s No Added Sugar Peach & Mango Yogurt
Per 4.4 oz container: 110 calories, 4 g fat (2.5 g saturated fat), 45 mg sodium, 8 g carbs (1 g fiber, 5 g sugar), 10 g protein
Skyr, a type of yogurt similar to strained Greek yogurt, is one of the lowest sugar yogurts on the market. Pick up Siggi’s No Added Sugar Whole Fat Yogurt with Peach & Mango for a touch of sweetness without breaking the carb bank. (You’ll also reap 10 grams of protein and belly-filling healthy fats.) Like your yogurt plain or like to choose your own fruits? Go with Chobani’s Whole Milk Greek Yogurt—130 calories, 6 g fat (4 g saturated fat), 55 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 13 g protein per 5.3 oz container. And if you’re looking to pair plain yogurt with some fruit, check out this list of your low-sugar, low-carb options: 25 Popular Fruits—Ranked by Sugar Content!.
Green & Black’s Organic 85% Cacao Bar
Per 1 oz (about ¼ bar): 178 calories, 14 g fat (8.5 g saturated fat), 10.5 g carbs (3 g fiber, 5.5 g sugar), 3 g protein
Dark chocolate isn’t just good for curbing your sugar cravings. It’s also rich in nutrients like healthy fats, muscle-relaxing magnesium, and a particular group of free-radical-fighting antioxidants known as flavanols. These compounds work with the caffeine found in cocoa solids to boost blood flow to the brain and enhance cognitive function.
Kind Nuts & Spices Maple Glazed Pecan & Sea Salt
Per bar: 210 calories, 16 g fat (1.5 g saturated fat), 140 mg sodium, 13 g carbs (5 g fiber, 5 g sugar), 6 g protein
KIND Bars are one of the most popular granola bar brands out there—and for good reason. They pack impressive amounts of protein, fiber, and healthy fats (the infamous satiety trio), so they’re sure to take the edge off even the meanest midday hunger. KIND’s Maple Glazed Pecan bar is the lowest carb bar the brand offers.
Epic Bar Chicken Sriracha Bar
Per 1 bar (43 g): 100 calories, 4 g fat (0 g saturated fat), 400 mg sodium, 1 g carb (0 g fiber, 0 g sugar), 15 g protein
This low-carb, high-protein snack bar is made from hormone-free chicken, organic spices and chia seeds —and is much lower in sodium than a typical meat stick, too. You won’t find any actual sriracha in this bar, despite the name. Instead, it gets its heat from the addition of red pepper flakes, which Laval University researchers say can diminish hunger and amp up the calorie burn.
Rhythm Superfoods Kale Chips
Per 1 oz: 150 calories, 8 g fat (0.5 g saturated fat), 200 mg sodium, 12 g carbs (4 g fiber, 3 g sugar), 6 g protein
These might not be the lowest-carb snack on our list, but having carbs also means you can reap the digestion-supporting, belly-filling benefits of four grams of fiber. These crunchy snacks also deliver 55 percent of the day’s immunity-boosting vitamin A and a whopping 300 percent of the day’s vitamin K, a nutrient that helps blood clot.
Oloves Chili & Garlic Black Olives
Per 1 pack (1.1 oz): 156 calories, 5 g fat (0.5 g saturated fat), 170 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 0 g protein
Forget your typical salty cravings like empty-calorie, high-carb pretzels and chips. Instead, opt for these black olives with a spicy peppery kick. They’re full of a class of monounsaturated fats that have been found to fend off health-harming inflammation that’s making you fat.
Eggland’s Best Hard-Cooked Eggs
Per 1 egg: 60 calories, 3.5 g fat (1 g saturated fat), 55 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein
How many times have you bought eggs, fully intending to boil them for the week ahead–and then just totally forgot? We know we’re guilty of this. These natural eggs are cooked, peeled and ready to eat whenever hunger strikes. Oh, and while you’re munching away, don’t discard the yolk. Thanks to a nutrient called choline, eating a bit of yellow can help fry health-harming belly flab and make your abs pop.
Seapoint Farms Wasabi Dry Roasted Edamame
Per ¼ cup: 130 calories, 4.5 g fat (0.5 g saturated fat), 130 mg sodium, 9 g carbs (7 g fiber, 1 g sugar), 14 g protein
When you’re on a low-carb diet, noshing on nuts is all too common—and can get old pretty quickly. To spice things up a bit—literally—get your hands on Seapoint Farms’ wasabi-infused dry-roasted edamame snack packs. Besides having a satisfyingly crunchy texture and kick of heat, they pack 11 grams of soy protein and five grams of belly-filling fiber in each 100-calorie serving!
Gimme Organic Roasted Seaweed Snacks
Per 1 package (5 g): 25 calories, 2 g fat (0 g saturated fat), 65 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein
These 25 calories aren’t full of many macronutrients, but that doesn’t mean they’re empty. Seaweed is rich in micronutrients like focus-strengthening iron, cholesterol-lowering vitamin C, metabolism-regulating iodine, and mood-boosting magnesium. They also offer a low-carb alternative to salty snacks like pretzels.
Bumble Bee Lemon & Pepper Seasoned Tuna
Per pouch (2.5 oz): 60 calories, 0 g fat (0 g saturated fat), 270 mg sodium, 2 g carbs (<1 g fiber, 0 g sugar), 14 g protein
Ever feel like you have no time for lunch? This small snack will pack a protein punch that will fend off more hunger pangs than gulping down a rushed slice of pizza.
Two Moms Soul Sprout Cayenne Cacao Almond Butter Truffles
Per 2 pieces (28 g, ½ pack): 140 calories, 9 g fat (1 g saturated fat), 55 mg sodium, 12 g carbs (3 g fiber, 7 g sugar), 4 g protein
Ready for a fat-banishing one-two punch? Pick up a pack of these almond butter truffles. Made with enzyme-rich sprouted nuts, metabolism-boosting cayenne pepper, and hunger-quelling healthy fats, you’ll be sure to win the fight against midday hunger.
Wholly Guacamole Minis
Per mini cup (57 g): 100 calories, 9 g fat (1.5 g saturated fat), 200 mg sodium, 5 g carbs (3 g fiber, 0 g sugar), 1 g protein
Thanks to a base of everyone’s favorite fruit—the avocado—guacamole packs in a whopping 9 grams of a healthy fat known as oleic acid, which can actually quiet feelings of hunger. The filling fats from the avocado make it a perfect energizing 3 pm snack. Just pair it with your favorite low-carb crudites!
Health Warrior Chia Bar Coconut
Per bar (25 g): 110 calories, 6 g fat (2.5 g saturated fat), 45 mg sodium, 13 g carbs (4 g fiber, 4 g sugar), 3 g protein
They’re mini, but chia seeds are also pretty mighty. Rich in heart-healthy, brain-protecting omega-3s and belly-filling fiber, this bar is going to accelerate your weight loss goals, especially when paired with the cashew butter and almonds in this bar. So good, in fact, it made our list of 16 Best Nutrition Bars for Every Goal.
Cedar’s Original Hommus
Per 2 tablespoons: 60 calories, 4.5 g fat (0.5 g saturated fat), 115 mg sodium, 4 g carbs (1 g fiber, 1 g sugar), 2 g protein
With its base of satiating, fiber-rich chickpeas, hummus is one of the best things you can dip a carrot into. Just make sure you pick up a low-sodium brand like Cedar’s so you can avoid the post-snack belly bloat.
Field Trip All Natural Grass-Fed Beef Jerky, Original
Per pack (1 oz): 80 calories, 1 g fat (0 g saturated fat), 390 mg sodium, 4 g carbs (1 g fiber, 3 g sugar), 14 g protein
Leave that blender bottle full of protein powder at home. And introduce yourself to the highest protein beef jerky per ounce. It’s made from grass-fed beef and has no preservatives, no artificial ingredients, and no MSG. (It’s also one of the lowest sugar jerkys you can buy.) Speaking of protein, don’t forget to familiarize yourself with these 29 Best-Ever Proteins for Weight Loss.
Good Culture Organic Cottage Cheese, Kalamata Olive
Per 5.3 oz container: 150 calories, 6 g fat (3.5 g saturated fat), 480 mg sodium, 5 g carbs (0 g fiber, 3 g sugar), 18 g protein
Cottage cheese is an amazing high-protein snack. Cottage cheese is even more of an amazing snack when it’s cultured and full of gut-healing probiotics like this one is.
Dang Coconut Chips
Per 1 oz serving: 180 calories, 15 g fat (13 g saturated fat), 105 mg sodium, 10 g carbs (5 g fiber, 1 g sugar), 2 g protein
Looking for crunchy low carb snacks? Try these lightly salted dang coconut chips. You’ll be glad you did.
Hillshire Snacking Apple Chardonnay Cuts
Per package: 190 calories, 11 g fat (7 g saturated fat), 530 mg sodium, 6 g carbs (0 g fiber, 5 g sugar), 15 g protein
Did you know you could buy a snack pack of jerky and creamy cheese? Well now you do! Courtesy of Hillshire Snacking, you can pick up a refrigerated packet of cured pork and creamy Gouda cheese for a low-carb snack that’s also high in protein.
Larabar Crunchy Nut & Seed Gluten Free Bar, Maple Cinnamon with Sprouted Chia Seeds
Per bar (35 g): 200 calories, 16 g fat (3 g saturated fat), 50 mg sodium, 12 g carbs (4 g fiber, 6 g sugar), 5 g protein
Larabar just made over their Nut & Seed line with a bold new crunchy texture and it’s perfect for those of us who love low carb snacks! Made with almonds, sprouted chia seeds (which have more bioavailable nutrients than the non-sprouted version), and only 5 more whole food ingredients, you should reach for this treat when you have a bit more room for carbs in your day as it’s made with a touch of honey and maple syrup.
Chef’s Cut Jerky Co. Protein Snack Pack, Teriyaki Turkey & Pepper Jack Cheese
Per cup: 140 calories, 8 g fat (4.5 g saturated fat), 470 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 13 g protein
Like your cheese crispy, crunchy, and with a kick of flavor? Check out this low carb snacks pairing of teriyaki-flavored turkey jerky and dried pepper jack cheese from the folks over at Chef’s Cut.
The Laughing Cow Cheese Dippers, Swiss Garlic & Herb
Per pack with breadsticks: 90 calories, 4 g fat (3 g saturated fat), 260 mg sodium, 8 g carbs (0 g fiber, 2 g sugar), 4 g protein
Despite being paired with a whole grain breadstick, these Cheese Dippers still ring in under 10 grams of carbs. They’re also free of added sugars and are an excellent source of calcium. Pick them up the next time you’re rushing out the door and need a quick fix.
Cello Whisps Parmesan Cheese Crisps
Per serving (23 crisps): 150 calories, 10 g fat (7 g saturated fat), 350 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 13 g protein
Made with one simple ingredient—parmesan cheese—these crispy bites are the perfect snack if you’re trying to cut down on carbs. They also make a great salad topper and substitute for croutons!
Alter Eco Dark Chocolate Coconut Clusters
Per 1/4 cup: 160 calories, 13 g fat (10 g saturated fat), 150 mg sodium, 9 g carbs (3 g fiber, 5 g sugar), 2 g protein
This high-fat, low carb snacks treat is the perfect snack in between meals or as a healthy substitute for dessert.