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17 Health-Minded Snacks for Promoting a Healthy Weight or Weight Loss

By Ethan Boldt

April 15, 2025

There are many reasons one doesn’t lose weight, but one of them is connected to snacking.

In general, for optimal control of hunger and normal blood sugar levels, small nutritious snacks can be beneficial. For many, at least one snack per day in the late afternoon is suggested. In particular, ideally your snack features protein, fiber, healthy fats and other nutrients to promote satiety.

Meanwhile, snacking too often each day or having overly large snacks can make it more difficult to manage a healthy weight or lose weight. This occurs because of excessive calorie intake, including the possibility of “empty calories” (unhealthy, nutrient-poor snacks like potato chips, cookies and fruit yogurt).

Here are some healthy snacks rules to follow for promoting a healthy weight or weight loss (in addition to a healthy lifestyle, including regular exercise):

• The best snacks are not processed or pre-packaged. Instead, they’re whole foods like fresh fruits and vegetables, nuts and seeds, healthy fats and lean protein.

• Aim for 1 to 3 snacks per day, with one mid- to late-afternoon snack being optimal.

• Each snack, including after or before a workout, should be around 150 to 250 calories. Of course, this can change based on the individual, such as those engaging in prolonged physical activity.

• Get protein into each snack, knowing that 20 to 30 percent of your daily calories should be protein.

• Ideally, use fiber-rich foods in order to feel full and meet your daily fiber goals.

• Choose complex, healthy carbs over simple ones, as they take longer to digest and are more filling.

• Some of the best snacks feature balanced macronutrients: carbs (that are low in sugar and high in fiber), fats and protein.

1. Greek yogurt with healthy mix-ins

Greek yogurt is a low-sugar, high-protein dairy option that everyone seems to be eating these days. It features the protein casein, which can help keep you full for hours.

Its creamy texture also makes it fun to eat and allows you to turn it into an easy snack or even dessert.

Nutrition facts: One 7-ounce container of low-fat, plain Greek yogurt contains 146 calories, 8 grams of carbs, 4 grams of fat and 20 grams of protein.

How to make: Mix in a bowl with antioxidant-rich berries or cherries, or practically any cut-up fruit. Stir in a little raw honey if you want it sweeter. Also consider Ancient Nutrition’s Lemon Bar Colostrum powder, which you just mix with the yogurt. It offers multiple gut benefits.

2. Boiled egg

Eggs are also a protein-rich snack that’s relatively low in calories. Eggs contain all nine essential amino acids and are also rich in vitamins and minerals including B12, choline, vitamin A and iron.

Save time by making a bunch of hardboiled eggs at once, for then you can store them in the refrigerator. They can be good for up to a week in the fridge.

Nutrition facts: One boiled, large, whole egg contains 72 calories, 0.5 grams of carbs, 5 grams of fat and 6 grams of protein.

How to make: Have one to two boiled eggs by themselves, or you can also chop up with avocado and have on a slice of wheat berry toast or wrapped in a tortilla.

3. Edamame

Organic edamame are young soybeans that are high-protein, high-fiber and plant-based. They even produce a satisfying crunch. They also make a perfectly balanced macronutrient snack.

Nutrition facts: One cup of frozen, prepared edamame contains 188 calories, 14 grams of carbs (including 8 grams of fiber), 8 grams of fat and 18 grams of protein.

How to make: Edamame is a whole snack. Sprinkle a little sea salt on top and enjoy.

4. Meat jerky

Beef or turkey jerky make excellent high protein, portable snacks. That said, depending on the brand and flavoring, some are higher in added sugar and sodium.

Look for jerky with few added ingredients and that are considered low-sodium.

Nutrition facts: One ounce (28.3 g) of beef jerky contains 116 calories, 3 grams of carbs, 7 grams of fat and 9 grams of protein.

How to make: Pair your jerky with some cheese (for fat) and grapes (for carbs) for a balanced, easy snack.

5. Protein smoothie

One of the most satisfying snacks is a protein smoothie, easily made with a protein powder, some frozen fruit and some healthy fats.

Consider Ancient Nutrition’s Whey Protein (which also contains collagen) for a delicious protein boost that can help you get stronger and recover faster each day.

Nutrition facts: One scoop of Ancient Nutrition’s Chocolate Whey Protein contains 130 calories, 3 grams of carbs, 2.5 grams of fat and 23 grams of protein.

How to make: Use one cup of frozen berries, half a cup of Greek yogurt or goat milk kefir, half a cup of water and one scoop of Whey Protein (such as chocolate).

6. Can of sardines

Sardines are high in protein and contain omega-3 fatty acids, which are beneficial for heart and cognitive health support. If they’re not to your liking, you can also go with canned trout or wild salmon.

Nutrition facts: One can of Atlantic sardines canned in oil and drained contains 191 calories, 10 grams of fat and 23 grams of protein.

How to make: Have by itself, or top a piece of wheat berry or sourdough toast with canned fish.

7. Apple slices with peanut butter

One of the highest fiber fruits are apples, while peanut butter provides some plant-based protein and good fats like monounsaturated and polyunsaturated fat.

When selecting the peanut butter, just make sure that the ingredients list doesn’t include any form of sugar.

Nutrition facts: One medium-sized apple with a tablespoon of peanut butter contains approximately 172 calories, 24 grams of carbs (including 3 grams of fiber), 8 grams of fat and 4 grams of protein.

How to make: Slice up an apple and put on a plate next to a tablespoon of peanut butter. Dip and enjoy.

8. Hummus

Hummus is made from chickpeas, which is a legume full of fiber, healthy fats and protein. While there are many different types of hummus, the classic version uses tahini, lemon juice and garlic as well. Sometimes olive oil is also incorporated.

Nutrition facts: A small container (70 g) of plain hummus contains 170 calories, 10 grams of carbs (including 4 grams of fiber), 12 grams of fat and 5 grams of protein.

How to make: Cut up some vegetables like carrots, bell peppers, celery and cucumbers to dip into the hummus.

9. Mediterranean mezze platter

Speaking of hummus, a Mediterranean mezze platter is a fancier snack that can include hummus among several other dishes like babaganoush, falafel, tabbouleh, halloumi cheese, pita chips, but up veggies, feta cheese, olives and figs.

Nutrition facts: For a snack-sized serving of a mezze platter, expect around 325 calories, 25 grams of carbs (including 5 grams of fiber), 19 grams of fat and 15 grams of protein.

How to make: Pick a few of your favorites from the above list and serve small portions of each on a snack plate. You can also limit your Mediterranean snack to just olives and feta cheese, too, for a good amount of healthy fats and protein.

10. DIY low-calorie trail mix

Nuts such as almonds are a nutritious snack rich in protein, healthy fats and vitamin E. They can be eaten as a snack on their own or added to trail mixes.

Just be aware that nuts are calorie-dense so a small serving will do.

Nutrition facts: 1.5 ounces (42 g) of a regular trail mix contains 194 calories, 19 grams of carbs, 12 grams of fat and 6 grams of protein.

How to make: Make your own trail mix with some nuts (almonds, cashews, walnuts, etc.), seeds (pumpkin and sesame seeds work best) and some dried fruits (raisins, dried cranberries, cut-up dried apricots or figs, etc.).

11. Almond butter on sprouted grain bread

If you didn’t have a sandwich for lunch, a healthy piece of bread (go with a wheat berry bread like Ezekiel or see the one sold at Trader Joe’s) with some almond butter spread on top can do the trick for a perfect snack. This type of bread delivers complex carbs and fiber while the almond butter provides healthy fats and protein, all of which will help keep you full.

Nutrition facts: 1 slice of Ezekiel bread with 1 tablespoon of almond butter contains roughly 238 calories, 25 grams of carbs (including 5 grams of fiber), 13 grams of fat and 8 grams of protein.

How to make: Take a piece of wheat berry bread and spread almond butter on top. Feel free to add some sliced banana as well.

12. Hydration drink

Sometimes we confuse thirst for hunger and may need some electrolytes. The right kind of electrolyte drink can help boost your energy levels and hydrate you.

Nutrition facts: One scoop of Multi Collagen Advanced Hydrate powder contains 45 calories, 9 grams of protein, and multiple electrolytes along with vitamin C.

How to make: Consider simply having one glass of Multi Collagen Advanced Hydrate powder mixed with water. With double the electrolytes per serving, based on sodium and potassium levels compared to the leading sports drink, it provides many benefits.

13. Sliced apple or pear with cheese

Along with the effort to have healthy carbs along with fats and some protein, grouping an apple or pear with cheese is a perfect marriage for your taste buds and can help satiate.

Nutrition facts: One ounce of Kerrygold aged cheddar with a small Bartlett pear contains 213 calories, 22 grams of carbs, 10 grams of fat and 7 grams of protein.

How to make: Simply wash off an apple or pear and slice. Pair with an ounce of cheese, such as aged cheddar, goat cheese or light brie (which is higher in protein).

14. Cherry tomatoes with mozzarella

Similar to the Mediterranean mezze platter above, you can create a mini Italian platter with tomatoes, mozzarella cheese and some balsamic vinegar and olive oil drizzled on top. This savory snack is balanced with fats and protein.

Nutrition facts: One serving of this mini Italian platter contains roughly 315 calories, 10 grams of carbs, 24 grams of fat and 16 grams of protein.

How to make: Put together a small plate of cherry tomatoes and sliced mozzarella cheese (maybe buffalo variety). Top with fresh basil. Drizzle olive oil and balsamic vinegar on top.

15. Cottage cheese with fruit

A good source of protein, calcium and probiotics, fermented cottage cheese is an underrated snack food. Some people like it on its own, but you can also couple it with fruit.

Nutrition facts: One 4 ounce serving of low-fat cottage cheese with one cup of pineapple roughly contains 173 calories, 27 grams of carbs (including 2 grams of fiber), 3 grams of fat and 13 grams of protein.

How to make: Mix cottage cheese in a bowl with a fruit like pineapple, peaches or berries, which all go well.

16. Chia seed pudding

Chia seeds are a true superfood. Originally grown in Mexico, chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle.

But have you tried a chia seed pudding? It’s not only high in omega-3 fatty acids, fiber and protein, but it’s also surprisingly delicious if you pair with the right ingredients.

Nutrition facts: One 175 g serving contains 306 calories, 29 grams of carbs (including 14 grams of fiber), 12 grams of fat and 27 grams of protein.

How to make: Try our chocolate chia seed pudding that uses almond milk, cocoa powder, Bone Broth Protein Chocolate and a couple of spices.

17. Popcorn

Popcorn is a tried-and-true healthy snack if you air pop it or use some avocado oil in a pot, as that oil can handle higher heat and it’s considered a healthy fat.

Popcorn is low calorie but also full of fiber. Add some nutritional yeast for a protein (and taste) boost.

Nutrition facts: 1 ounce (28.3 g or 4.5 cups) of air-popped popcorn with three tablespoons of nutritional yeast contains 170 calories, 27 grams of carbs (including 7 grams of fiber), 1 gram of fat and 12 of protein.

How to make: Air-pop or use a pot with avocado oil (one tablespoon) to pop, then add some sea salt and nutritional yeast.