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22 Healthy Snacks for Weight Loss

By Ethan Boldt

January 16, 2026

If we’re putting together a fat loss day, a healthy snack should be included and can help towards your goal of losing weight. A healthy snack for weight loss should accomplish a few key things — like control hunger, satisfy cravings, support healthy levels of blood sugar, and support muscle and the metabolism — without excess calories. The sweet spot for a healthy snack is a balance of protein, fiber and healthy fats.

In contrast, the most common snack is something highly convenient, processed, quick and loaded with carbohydrates, including sugar. Even when it’s a healthier choice like fruit, it’s important to take the time to pair that piece of fruit with protein and healthy fats so you don’t crave something more an hour later.

Learn about what a weight loss snack should feature, 22 examples of healthy snacks, then what snacks to avoid.

Core components of a weight-loss–friendly snack

1. Low in calories

To lose weight, you must burn more calories than you eat. High-calorie snacks can quietly erase that deficit — even if your meals are healthy.

• Goal: 150–250 calories

• Examples: See below

2. High in protein

High-protein snacks help you feel full longer and preserve lean muscle while losing weight.

• Goal: 10–25 grams per snack

• Examples: Snacks with protein powder, Greek yogurt, cottage cheese, eggs, etc.

3. High to moderate in fiber

Fiber slows digestion and reduces cravings.

• Goal: 3–8 grams

• Examples: Berries, apples, veggies, chia seeds, flax, oats, etc.

4. Some healthy fats

Healthy fats improve satiety and nutrient absorption.

• Goal: 5–10 grams

• Examples: Nuts, nut butter, seeds, avocado, olive oil, etc.

5. Low in added sugar and refined carbohydrates

Avoids blood sugar spikes, which can lead to overeating.

• Goal: Less than 5 grams of added sugar

• Examples: Apple with nut butter, eggs, turkey roll-ups, etc.

Best healthy snacks for weight loss

1. Greek yogurt and berries

• ½ cup of Greek yogurt (plain, whole fat)

• ½ cup mixed berries

Why it works: protein, fat and fiber

2. Protein smoothie

• High-protein smoothie (vanilla or chocolate)

Why it works: very high in protein, moderate in carbs and fat

3. Hard-boiled egg and avocado slices

• 1 hard-boiled egg

¼ avocado, sliced

Why it works: protein and healthy fats

4. Protein brownie

• Collagen protein brownie

Why it works: balanced in carbs, fat and protein

5. Cottage cheese and cucumber or bell peppers

• ½ cup of cottage cheese, full-fat or reduced

• ½ cup cut-up cucumber or bell pepper

Why it works: protein, fat and crunch

6. Homemade collagen protein bar

• Chocolate or peanut butter collagen protein bars

Why it works: high in protein (collagen) and healthy fats, yet low in sugar (unlike most protein bars)

7. Apple and nut butter

• 1 apple, sliced

• 1 tablespoon nut butter

Why it works: complex carbs, fiber, healthy fat and some protein

8. Turkey roll-up

• 1 slice of turkey meat

• 1 slice of cheese

Why it works: Protein and fat

9. Baked oatmeal bar

• Breakfast bar

Why it works: Balanced in complex carbs, protein, healthy fats and fiber

10. Raw veggies with hummus

• 1 cup raw veggies (carrots, cucumbers, bell peppers), sliced

• 2 tablespoons hummus

Why it works: complex carbs, fiber, healthy fats and some protein

11. Chia seed pudding

• Chocolate chia seed pudding

Why it works: very high in protein and fiber, with complex carbs and healthy fats, too

12. Jerky with veggies

• 1 ounce jerky (beef, turkey, bison, salmon)

• ½ cup of cut-up raw veggies

Why it works: high in protein, moderate in complex carbs and fiber

13. Handful of nuts with a piece of fruit

• ¼ cup nuts

• Half an orange, pear or apple

Why it works: healthy fats, complex carbs, fiber and some protein

14. Peanut butter cookie

• Peanut butter cookie (with collagen)

Why it works: balanced in protein, fat and carbs, yet low in sugar

15. Edamame

• 1 cup edamame, with some sea salt

Why it works: high in protein, complex carbs and fiber, with moderate amount of fat

16. Smoked salmon on cucumber slices

• 3.5 ounces smoked salmon

• Half a cucumber, sliced

Why it works: high in protein and healthy fats

17. Energy ball

• Almond butter energy ball

Why it works: high in protein and healthy fats, while moderate in carbs and fiber

18. Roasted chickpeas

• 1 ounce roasted chickpeas

Why it works: balanced snack that’s high in fiber, with moderate amounts of protein and fat

19. No-flour bread with almond butter

• Slice of Ezekiel bread

• 1 tablespoon almond butter

Why it works: complex carbs, fiber, healthy fats and some protein

20. Can of sardines

• Can of sardines (in olive oil)

Why it works: very high in protein and healthy fats (omega-3s, too)

21. Trail mix

• ⅓ cup trail mix (without chocolate)

Why it works: high in healthy fats, moderate in protein and carbs

22. Mozzarella cheese stick with apple

• 1 mozzarella string cheese stick

• 1 apple

Why it works: balanced with protein, fat and carbs (with fiber but low in sugar)

Snacks to avoid (or limit)

The snacks to avoid are the ones that spike blood sugar, encourage overeating, are full of processed ingredients or pack lots of calories with little fullness. In particular, you want to avoid snacks that are mostly sugar or refined carbs with little protein.

• Snacks made mostly of refined carbs (crackers, pretzels, white bread, rice cakes) — These digest quickly and don’t keep you full.

• Sugary bars or “fat-free” snacks with lots of sugar (candy, cookies, sweetened yogurt) — These cause quick energy spikes followed by crashes and more hunger.

• Highly processed “snack foods” (chips, cheese puffs, snack mixes, flavored popcorn) — These are literally designed in the lab to be overeaten.

• Liquid calories without protein (juice, overly sweet smoothies, specialty coffees, sports drinks) — They just don't trigger fullness.

• High-fat snacks without protein (big handful of nuts, cheese-only) — Too easy to overconsume.

• Healthy-sounding snacks that often contain too much sugar (trail mix with chocolate, granola, protein bars, acai bowls, dried fruits) — Again, too easy to overeat and spike blood sugar.