List of Healthy Snacks to Eat


A bowl of oranges on a plate

You may wonder if it’s possible to lose weight while not giving up snacks. If you choose healthy, whole-food options with a lot of protein and nutrients, snacks can be integral to weight loss. Some can even help keep you full throughout the day and limit your cravings for unhealthy foods.

1. Mixed nuts

Food on a plate

Nuts are an ideal nutritious snack. They’re linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses. Despite being relatively high in fat, they are very filling. Several studies suggest that eating nuts in moderation can help you lose weight. Nuts provide the perfect balance of healthy fat, protein, and fiber. They contain 180 calories in a 1-ounce (28-gram) serving, on average. Because they don’t require refrigeration, they’re perfect for taking on the go.

2. Red bell pepper with guacamole

A bowl of fruit on a table

Red bell peppers are extremely healthy. Although all bell peppers are nutritious, red varieties are particularly high in antioxidants like beta carotene, capsanthin, and quercetin.  They’re are also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the daily value (DV) for this nutrient. Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200.

3. Greek yogurt and mixed berries

Plain Greek yogurt and berries make a delicious, nutrient-dense snack. In addition to being a great source of calcium and potassium, Greek yogurt is also high in protein (8). Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds. Combining 3.5 ounces (100 grams) of plain, full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries provides about 10 grams of protein and under 150 calories.

4. Apple slices with peanut butter

Apples and peanut butter taste fantastic together. Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk. Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides. That said, peanut butter is fairly high in calories. Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation. A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at under 200 calories.

5. Cottage cheese with flax seeds and cinnamon

Cottage cheese, flax seeds, and cinnamon each have impressive health benefits. Together, they’re incredibly healthy. Cottage cheese is high in protein and very filling, and full-fat varieties boast conjugated linoleic acid (CLA), a fatty acid linked to health benefits. Flax seeds are beneficial for weight loss and blood sugar control. They may also reduce breast cancer risk. Cinnamon helps lower blood sugar and may improve gut health. 

6. Celery sticks with cream cheese

Celery sticks with cream cheese are a classic low-carb, filling snack. Celery contains luteolin, an antioxidant that reduces inflammation and may help prevent cancer. Five small celery sticks with 2 ounces (60 grams) of cream cheese harbors fewer than 200 calories.

7. Kale chips

Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like quercetin and kaempferol. These compounds decrease blood pressure and may reduce your risk of colon cancer.  A 1-cup (67-gram) serving of raw kale provides more than 100% of the DV for vitamins A, C, and K (23).

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