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If you're on a weight loss journey, you've probably been updating your pantry and hunting for the best healthy snacks for weight loss. Snacks make everything better, especially when they're satisfying and help you stay full until your next meal. So, what are the best snack foods for weight loss to keep you satiated?
“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. Since snacking is an essential part of your diet (whether you’re trying to lose weight or not), incorporating more healthy, protein-packed and fiber-rich foods can only benefit your lifestyle.
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 healthy snacks for weight loss to buy and weight loss-friendly recipes to make at home, according to registered dietitians.
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. Amber Pankonin, RD, is a nutritionist and certified executive chef at Stirlist. 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. Nicole Rodriguez, RD, is an award-winning dietitian nutritionist based in the New York Metro area. Robin Plotkin, RD, is a nutritionist based in Dallas, Texas. Allison Koch, RDN, is the owner of The Running Dietitian.
30 Healthy Snacks For Weight Loss
You can 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 you up and slows digestion, leaving you feeling fuller longer,” she adds. Here are the best snacks to keep you satisfied.
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. They're easy to bring as a quick snack option at work, during travel, or when you're craving something sweet but want to stay away from sugary foods.
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. Add them to your breakfast plate, throw some in your lunchbox for a mid-afternoon snack, or try them with strawberries and yogurt for dessert.
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. When you're trying to lose weight, getting enough protein in your diet can help you stay fuller for longer. Cottage cheese is also an excellent keto-friendly food 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. You can pair avocado with veggies, enjoy a few slices on their own, or blend into a creamy smoothie for a nutrient-packed snack.
Per serving (half an avocado): 130 calories, 12 g fat, 6 g carbs, 5 g fiber, 1 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. And if you're trying to lose weight, preventing blood sugar spikes and staying full for longer is a game-changer.
Per serving (1 tablespoon): 27 calories, 1.29 g fat, 3.02 g carbs, 0.07 g fiber, 0.73 g protein
10. Beans
Beans are a great combination of plant-based protein and fiber that can help you fight cravings, notes Kimberlain. You can enjoy them on their own or pair them with whole grain chips or veggie sticks for a savory, yet healthy snack option.
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. They're easy to pack in your lunch box or paired with cheese, veggies, hummus, or peanut butter.
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. Add a few berries on top for some added fiber and sweetness, and if you're shopping for yogurt at the store, check the sugar content to make sure you're choosing healthy options for your weight loss goals.
Per serving (8 ounces of plain Greek yogurt): 130 calories, 0 g fat, 11 g carbs, 0 g fiber, 22 g protein
13. Nut Butter
Whether you prefer peanut butter or almond butter, the healthy fats and protein in nut butters will help keep you full, says Kimberlain. If you're allergic to nuts or prefer another option, you can also try sunflower butter which is packed with essential nutrients.
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. Some experts believe oatmeal is a great weight loss-friendly food due to its ability to keep you full and satisfied for longer, and some people claim that oat-based drinks have helped them lose weight over time.
Per serving (½ cup): 180 calories, 3 g fat, 33 g carbs, 4 g fiber, 5 g protein
15. Raspberries
These juicy berries have tons of vitamins, 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
16. 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. In general, eating fruits is 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. Try watermelon, pears, or apples for a smart snacking option.
Watermelon per serving (1 cup diced): 46 calories, 0.2 g fat, 12 g carbs, 0.6 g fiber, 0.9 g protein
17. Carrots
Carrots are loaded with fiber that can help keep you full longer throughout the day, says Valdez. Plus, carrots are a versatile, weight loss-friendly snack that you can take with you on the go. Dip them in hummus for a filling treat in between meals—or, since they are on the sweeter side, 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
18. Homemade 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). Try sticking to ¼ cup and mixing with yogurt or cottage cheese, Gomer suggests.
Per serving (¼ cup): 210 calories, 12.3 g fat, 22.9 g carbs, 3.4 g fiber, 4.1 g protein
19. Healthy "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. To make it at home, 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, Plotkin says.
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
20. 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. To prep at home, 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
21. Sea Salt Edamame
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. To make it at home, 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
22. 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. 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
23. Cottage Cheese Bowl
For a tasty, weight loss-friendly snack, top 1/2 cup low-fat cottage cheese with two tablespoons slivered almonds and a teaspoon of honey. “This creamy-crunchy-sweet combo is second to none,” says Shamera Robinson, RD, of The Culture of Wellness. The cottage cheese is rich in protein, while almonds add crunch and healthy fats. That hint of honey makes things sweet without going overboard on added sugar.
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
24. Jicama Sticks And Guacamole
For a savory snack that will keep you satisfied until your next meal, slice up jicama to get a cup of matchstick slices, and dip into 1/4 cup 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.
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
25. Turkey Jerky
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 about one ounce of jerky with less than 400 mg sodium per ounce. Pair with two tablespoons of raisins for some energizing carbs and filling fiber.
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
26. 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
27. Apple Dippers
All about apples and need a snack ASAP? Then you will love these easy apple dippers. 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, Koch says. 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
28. Roasted Seaweed
If you’re craving something salty, roasted seaweed is a great low-calorie choice, Tamburello says. The individual packages make it extra convenient for on-the-go moments, and you can pair it with something like hummus to make it more filling.
Per serving (1 package): 50 calories, 4 g fat, 2 g carbs, 1 g fiber, 1 g protein
29. 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.
Per serving (1 bag): 160 calories, 3 g fat, 29 g carbs, 7 g fiber, 4 g protein
30. 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 approximately 10-11 grams of protein per serving.
Per serving: 140 calories, 2 g fat, 18 g carbs, 0 g fiber, 10 g protein
Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men's Health, and Prevention magazines. Her freelance writing has been featured in Women's Health, Runner's World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.
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.
