Healthy Snacks That Can Help You Lose Weight

Healthy Snacks for Weight Loss

Mixed Nuts

Nuts are an ideal snack, offering a balance of healthy fats, protein, and fiber. They are filling and can aid in weight loss when eaten in moderation. Stick to about 1 ounce or 1/4 cup to manage calorie intake.

Red Bell Pepper with Guacamole

Red bell peppers are rich in antioxidants, while guacamole is nutrient-dense. Pairing one large red bell pepper with 1/4 cup of guacamole combines the best of both foods while keeping the calorie count under 200.

Greek Yogurt and Mixed Berries

Greek yogurt is high in protein, and berries are rich in antioxidants. Adding a mix of berries to yogurt provides an array of nutrients and a combination of sweet and tart flavors.

Apple Slices with Peanut Butter

Apples are high in fiber, and peanuts offer healthy fats, protein, and fiber. Combining apples with peanut butter creates a crisp and creamy snack. Choose peanut butter with no added sugar for the best results.

Cottage Cheese and Fruit

Cottage cheese is high in protein. Pairing it with fruit adds fiber and creates a sweet, creamy, and filling snack. Tropical fruits like pineapple, papaya, or watermelon work well with cottage cheese.

Celery Sticks with Cream Cheese

Celery sticks with cream cheese make a classic low-carb snack. This combination provides a crunchy texture from the celery and creaminess from the cheese, keeping you full with about 100 calories per serving.

Kale Chips

Kale is loaded with fiber, antioxidants, and minerals. Pairing it with olive oil makes delicious and crispy chips, offering a balanced and filling snack.

Dark Chocolate and Almonds

Dark chocolate contains antioxidants, and almonds are rich in healthy fats. Pair a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of almonds for a satisfying snack.

Cucumber Slices with Hummus

Cucumber’s fresh flavor and crunchy texture complement the creamy richness of hummus. Hummus provides plant-based protein, fiber, and healthy fats. One cup of sliced cucumbers with 2 tablespoons of hummus is under 100 calories.

A Piece of Fruit

Fruits like apples, pears, grapes, grapefruit, and oranges are portable and satisfying. Pairing fruit with nuts or yogurt can make it even more filling and nutritious.

Cherry Tomatoes with Mozzarella

Mix cherry tomatoes with mozzarella, balsamic vinegar, and olive oil for a nutritious snack. This combination offers protein, fiber, and healthy fats.

Chia Pudding

Chia seeds are rich in fiber, omega-3 fatty acids, and plant-based protein. When soaked in liquid, they take on a jelly-like consistency, making them perfect for puddings.

Hard-Boiled Eggs

Eggs are filling due to their protein content. Eat them in moderation (3-4 eggs per week) for important nutrients like vitamin D and choline, while benefiting from reduced arterial stiffness.

Baby Carrots with Blue Cheese Dressing

Carrots paired with blue cheese dressing make a filling snack. Fat increases the absorption of carrot’s fat-soluble vitamins, like vitamin A. This snack provides about 190 calories per serving.

Cheese with Crackers or Fruit

Cheese is a high-protein, filling snack. Pairing it with whole-grain crackers or fruit adds fiber. Cheese provides protein and calcium, which vary by type.

Beef Jerky or Beef Sticks

Beef jerky or beef sticks are high-protein, portable snacks. Choose options with minimal added ingredients and less than 300 mg of sodium per serving. Most contain about 9 grams of protein per ounce.

Protein Smoothie

A protein smoothie can be a filling snack. Customize with fruits, veggies, and healthy fats like avocado, nut butter, or chia seeds. Greek yogurt or silken tofu can boost the protein content.

Whole Wheat Toast with Canned Fish

Canned fish like salmon and sardines are high in omega-3 fatty acids. Topping whole wheat toast with canned fish provides a nutritious and filling snack.


Edamame, or steamed unripened soybeans, is a fiber-rich, plant-based protein source. One cup provides around 18 grams of protein and 14 grams of carbs, with 8 grams from fiber.


Oats are a nutritious whole grain high in fiber and protein. Top oatmeal with fruit, cinnamon, cocoa powder, or chocolate chips for a sweet version, or add eggs, avocado, and veggies for a savory twist.

Pear Slices with Ricotta Cheese

Pear slices with ricotta cheese offer a sweet, creamy snack rich in fiber and protein.

Homemade Trail Mix

Create a trail mix with dried fruit and nuts for fiber, protein, and healthy fats. Choose fruits without added sugar and keep portions modest, as both are calorie-dense.

Turkey Roll-Ups

Turkey roll-ups are high in protein. Roll a slice of turkey with cheese and vegetables for a crunchy, nutritious snack.

Olives with Feta Cheese

Olives are high in heart-healthy monounsaturated fats and antioxidants. Combine with feta cheese for a protein-rich, Greek-inspired snack.

Spicy Avocado

Avocados are nutritious and satisfying due to their high fat and fiber content. Sprinkle half an avocado with salt and cayenne pepper for a savory snack under 120 calories.


Air-popped popcorn is a filling, low-calorie snack. Three cups provide less than 100 calories. Add flavor with olive oil, Parmesan cheese, or nutritional yeast.

Roasted Chickpeas

Roasted chickpeas are a crunchy, fiber-rich, plant-based protein snack. Make your own or find them in the snack section of your grocery store.

Cantaloupe Slices Wrapped in Prosciutto

Cantaloupe is rich in fiber and vitamins A and C. Wrap cantaloupe slices with prosciutto for a balanced, sweet-and-salty snack under 170 calories.

Last Night’s Leftovers

Using leftovers as a snack is a convenient way to enjoy a balanced, nutritious snack. Store leftovers in the refrigerator to keep them fresh.

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