Healthy snacks for weight loss: 40 ideas with calories, protein and fiber from USDA data, grouped into grab-and-go, savory, sweet and easy combos.
Key takeaways
- Plain nonfat Greek yogurt has about 17 g of protein for around 100 calories per 170 g container.[1]
- Higher-protein meals and snacks make people feel modestly fuller in feeding studies.[2]
- People ate about 500 more calories a day when offered ultra-processed rather than unprocessed food.[3]
- Fruit, vegetables, beans and air-popped popcorn give fiber and volume for few calories.[1]
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In short: The most filling snacks for weight loss pair protein or fiber with a modest number of calories: Greek yogurt, cottage cheese, eggs, tuna, edamame, fruit, raw vegetables with hummus, air-popped popcorn and a small handful of nuts. Below are 40 ideas with calories, protein and fiber per portion from USDA data, sorted into grab-and-go, savory, sweet and easy combos. A snack helps when it replaces grazing or keeps you from arriving at dinner starving; it does not have to be “diet food.”
Snacking is neither good nor bad for weight on its own. What matters is what the snack is, how big it is and whether it fits into your day without pushing your total calories up. This guide gives you numbers to plan with and simple ideas for home, work and on the go. For the bigger picture of eating for weight loss, start at our nutrition hub.
What makes a snack filling
- Protein. Reviews of feeding studies find that higher-protein meals make people feel modestly fuller. Yogurt, cottage cheese, eggs, fish, edamame and jerky are easy protein snacks.
- Fiber and volume. Fruit, vegetables, popcorn, beans and berries give you a lot to eat for few calories.
- Minimal processing. In a controlled NIH study, adults offered ultra-processed meals ate about 500 more calories a day than when offered unprocessed meals matched for sugar, fat, fiber and salt. Whole-food snacks make overeating less likely.
- A planned portion. Nuts, seeds, cheese and dark chocolate are nutritious but calorie-dense. Portion them into a small bowl or container rather than eating from the bag.
40 healthy snack ideas by calories, protein and fiber
Values come from the USDA FoodData Central database (SR Legacy) for the portion shown, rounded to the nearest 5 calories and the nearest gram, checked on 2026-10-06. Packaged brands vary, so check the label of what you buy. Within each group, the highest-protein ideas are listed first.
| Snack | Portion | Calories | Protein (g) | Fiber (g) |
|---|---|---|---|---|
| Grab-and-go and office | ||||
| Plain nonfat Greek yogurt | 1 container (170 g) | 100 | 17 | 0 |
| Low-fat (1%) cottage cheese | 1/2 cup (113 g) | 80 | 14 | 0 |
| Beef jerky | 1 oz (28 g) | 115 | 9 | 1 |
| Pumpkin seed kernels | 1 oz (28 g) | 160 | 9 | 2 |
| Low-fat (1%) milk | 1 cup (244 g) | 100 | 8 | 0 |
| Part-skim mozzarella (string cheese style) | 1 oz (28 g) | 70 | 7 | 0 |
| Hard-boiled egg | 1 large (50 g) | 80 | 6 | 0 |
| Almonds, dry roasted, unsalted | 1 oz, about 22 nuts (28 g) | 170 | 6 | 3 |
| Pistachios, dry roasted, unsalted | 1 oz, about 49 kernels (28 g) | 160 | 6 | 3 |
| Walnuts | 1 oz (28 g) | 185 | 4 | 2 |
| Savory | ||||
| Light canned tuna in water, drained | 3 oz (85 g) | 75 | 17 | 0 |
| Smoked salmon (lox) | 2 oz (57 g) | 65 | 10 | 0 |
| Edamame, cooked | 1/2 cup (78 g) | 95 | 9 | 4 |
| Sliced turkey breast | 3 slices (48 g) | 50 | 7 | 0 |
| Canned chickpeas, rinsed (roast them with spices) | 1/2 cup (76 g) | 105 | 5 | 5 |
| Air-popped popcorn, unsalted | 3 cups (24 g) | 90 | 3 | 4 |
| Baby carrots | 10 medium (100 g) | 35 | 1 | 3 |
| Red bell pepper strips | 1 cup, sliced (92 g) | 25 | 1 | 2 |
| Cherry tomatoes | 1 cup (149 g) | 25 | 1 | 2 |
| Sweet | ||||
| Kiwifruit | 2 fruits (138 g) | 85 | 2 | 4 |
| Sweet cherries | 1 cup, pitted (154 g) | 95 | 2 | 3 |
| Banana | 1 medium (118 g) | 105 | 1 | 3 |
| Pear | 1 medium (178 g) | 100 | 1 | 6 |
| Navel orange | 1 fruit (140 g) | 70 | 1 | 3 |
| Raspberries | 1 cup (123 g) | 65 | 1 | 8 |
| Strawberries | 1 cup, halves (152 g) | 50 | 1 | 3 |
| Blueberries | 1 cup (148 g) | 85 | 1 | 4 |
| Grapes (try them frozen) | 1 cup (151 g) | 105 | 1 | 1 |
| Mango | 1 cup pieces (165 g) | 100 | 1 | 3 |
| Dark chocolate, 70-85% cacao | 1/2 oz (14 g) | 85 | 1 | 2 |
| Apple, with skin | 1 medium (182 g) | 95 | 0 | 4 |
| Easy combos | ||||
| Greek yogurt + berries | 1 container nonfat Greek yogurt + 1/2 cup blueberries | 140 | 18 | 2 |
| Tuna + cucumber | 3 oz light tuna + 1 cup cucumber slices | 90 | 17 | 1 |
| Ricotta + raspberries | 1/2 cup part-skim ricotta + 1/2 cup raspberries | 205 | 15 | 4 |
| Cottage cheese + pineapple | 1/2 cup 1% cottage cheese + 1/2 cup pineapple chunks | 125 | 14 | 1 |
| Egg + cherry tomatoes | 1 hard-boiled egg + 1 cup cherry tomatoes | 105 | 8 | 2 |
| Cheddar + pear | 1 oz cheddar + 1 medium pear | 215 | 7 | 6 |
| Rice cakes + peanut butter | 2 plain brown rice cakes + 1 tbsp peanut butter | 165 | 5 | 2 |
| Apple + peanut butter | 1 medium apple + 1 tbsp (16 g) | 190 | 4 | 5 |
| Veggies + hummus | 1 cup red pepper strips + 10 baby carrots + 2 tbsp hummus | 130 | 4 | 6 |
Grab-and-go and office snacks
For busy days, think “no knife needed.” A container of plain Greek yogurt has about 17 grams of protein for around 100 calories, and you can add your own fruit for sweetness. Hard-boiled eggs made ahead, cheese sticks, and a pre-portioned ounce of almonds or pistachios fits in a desk drawer. If your workplace has a fridge, keep a few yogurts or cottage cheese cups there so the vending machine is not your only option.
Savory snacks
If you crave something salty, crunchy vegetables with hummus, roasted chickpeas, edamame or air-popped popcorn give you crunch and fiber. Three cups of air-popped popcorn have about 90 calories and 4 grams of fiber. Canned tuna or smoked salmon on cucumber slices are high-protein options with very few calories. Watch the sodium in jerky, smoked fish and flavored popcorn if you are following the DASH diet or watching your blood pressure.
Sweet snacks
Fruit is the easiest sweet snack: a cup of raspberries has about 8 grams of fiber for around 65 calories, and a pear about 6 grams. Frozen grapes feel like a treat on a hot day. If you love chocolate, half an ounce of 70% to 85% dark chocolate is about 85 calories; enjoy it slowly rather than cutting it out and then overdoing it later. Pairing fruit with yogurt, ricotta or a spoon of peanut butter adds protein and makes the snack last longer.
How to fit snacks into your day
- Count snacks as part of the day, not extra. Our calorie calculator gives an estimate of daily needs; a 100- to 200-calorie snack fits most plans when meals are adjusted.
- Snack on purpose. Plan for the times you usually get hungry, such as mid-afternoon, instead of grazing.
- Check in with hunger. If you are reaching for food because you are stressed, bored or tired, our guide to emotional eating has strategies that help.
- Prep once a week. Wash and cut vegetables, boil eggs and portion nuts on the weekend. Our meal prep guide shows a simple system.
- Use a scale for a week or two. Weighing calorie-dense snacks like nuts and cheese for a short while teaches you what a portion looks like. A basic kitchen scale is enough.
Tools that help: a kitchen scale
A simple digital kitchen scale makes portions concrete. These two are widely available; specifications are as stated by the makers.
Amazon Basics Digital Kitchen Scale
- Weighs up to 11 lb, from 2 g (maker-stated)
- Tare button to subtract the bowl
- Grams, ounces, pounds, fl oz and ml
- Runs on 2 AAA batteries (included)
OXO Good Grips 11 lb Food Scale with Pull-Out Display
- 11 lb capacity (maker-stated)
- Pull-out display for large plates and bowls
- Removable stainless steel platform
- Zero (tare) function
Snacks for different goals
Keeping muscle: choose the higher-protein snacks in the table and see our high-protein diet guide; the protein calculator gives a daily range. Lower carb: eggs, cheese, tuna, nuts and vegetables fit a keto or low-carb plan. On a GLP-1 medicine: appetite can be low, so small protein-rich snacks may be easier than big meals; our guide to eating on a GLP-1 covers this. Mediterranean style: fruit, nuts, yogurt and hummus with vegetables match the Mediterranean diet.
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- How should snacks fit into my daily calorie and protein needs?
- Are there snacks I should limit because of my blood pressure, cholesterol or blood sugar?
- Could my hunger between meals be linked to a medicine or health condition?
- If I take a GLP-1 medicine, which small snacks help me meet protein needs?
- Would working with a registered dietitian help me build a snack plan?
Frequently asked questions
Is it OK to snack when trying to lose weight?
Yes. Snacking is neither good nor bad on its own. A planned snack with protein or fiber can keep you from getting overly hungry before meals; what matters is your total for the day.
How many calories should a snack have?
Many snacks in our table are 100 to 200 calories, which fits most eating plans when meals are adjusted. Your own needs depend on your size, activity and goals; our calorie calculator gives an estimate.
What is the most filling low-calorie snack?
Snacks that combine protein or fiber with volume, such as Greek yogurt with berries, cottage cheese with fruit, vegetables with hummus or air-popped popcorn, tend to keep people satisfied longer.
Are nuts good for weight loss?
Nuts are nutritious and filling but calorie-dense: an ounce of almonds is about 170 calories. Portioning them ahead of time helps them fit your plan.
What are good healthy snacks for work?
Snacks that need no prep and travel well: Greek yogurt or cottage cheese if there is a fridge, hard-boiled eggs, cheese sticks, fruit, pre-portioned nuts, jerky or roasted chickpeas.
References
- FoodData Central (SR Legacy, April 2018 release). U.S. Department of Agriculture, Agricultural Research Service, 2018. (accessed October 7, 2026) Government page
- Leidy HJ, Clifton PM, Astrup A, et al.. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015. doi:10.3945/ajcn.114.084038 · PMID 25926512 (accessed October 7, 2026) Review
- Hall KD, Ayuketah A, Brychta R, et al.. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 2019. doi:10.1016/j.cmet.2019.05.008 · PMID 31105044 (accessed October 7, 2026) Randomized trial
- Healthy Eating for a Healthy Weight. Centers for Disease Control and Prevention. (accessed October 7, 2026) Government page
- About Sodium and Health. Centers for Disease Control and Prevention. (accessed October 6, 2026) Government page
Facts checked on October 6, 2026
Educational information, not medical advice. Talk with a qualified healthcare professional about your own situation. In an emergency call 911.