29 Healthy Snacks for Weight Loss (With Calories)

Why the Right Snacks Actually Help You Lose Weight

There's a persistent myth that snacking sabotages weight loss. In reality, the problem isn't snacking—it's snacking on the wrong things. A handful of crackers or a granola bar might technically be a "snack," but it won't do much to control your appetite. You'll be hungry again in 30 minutes, reaching for something else, and the calories start stacking up.

Strategic snacking works differently. When you eat something with adequate protein and fiber between meals, you're doing three important things. First, you're preventing the kind of extreme hunger that leads to overeating at dinner. Research published in the American Journal of Clinical Nutrition found that protein reduces levels of ghrelin (the hunger hormone) while boosting satiety hormones like GLP-1 and peptide YY.¹ Second, you're keeping your blood sugar stable, which prevents the energy crashes that trigger cravings for quick-fix carbs. Third, you're making it easier to hit your daily protein target—something most people struggle with, especially when cutting calories.

The key is treating snacks like mini-meals, not afterthoughts. A 150-calorie snack with 15 grams of protein will carry you comfortably to your next meal. A 150-calorie snack of pretzels will leave you raiding the pantry an hour later. For a complete breakdown of which foods support weight loss and why, see our 100 Best Foods for Weight Loss guide.

The 3-Step Snack Builder

You don't need to memorize a list of "approved" snacks. Once you understand the formula, you can build satisfying snacks from whatever's in your kitchen.

Step 1: Pick a protein anchor (10-25g). This is non-negotiable. Your protein anchor is what makes the snack actually work. Good options include Greek yogurt, cottage cheese, hard-boiled eggs, a tuna or chicken pouch, turkey or ham slices, edamame, firm tofu, or a quality protein bar.

Step 2: Add produce or volume. This gives you something to chew, adds fiber, and makes the snack feel more substantial without adding many calories. Think berries, apple slices, baby carrots, cucumber rounds, bell pepper strips, cherry tomatoes, or air-popped popcorn for crunch.

Step 3: Flavor smart, measure fats. Use calorie-free or low-calorie flavor boosters liberally—hot sauce, salsa, mustard, herbs, lemon juice, everything bagel seasoning. If you're adding calorie-dense fats like nuts, nut butter, cheese, or oil, measure the portion. A "drizzle" of olive oil is often 2 tablespoons and 240 calories. A "handful" of almonds can easily hit 300 calories.

Target 100-250 calories per snack. If you're consistently under-eating protein at meals, push your snacks toward the higher protein end.

Quick Reference: Calories and Protein by Food

Before diving into specific snack ideas, here's a cheat sheet for building your own combinations. Values are typical—always check your specific brand's label.

29 Healthy Snacks for Weight Loss

These combinations follow the Snack Builder formula. Calorie and protein ranges account for portion variations—adjust based on your personal targets. For complete meal planning that incorporates these principles, explore our Complete Meal Prep Guide.

High-Protein Dairy and Eggs

1. Greek yogurt + berries (¾–1 cup yogurt + ½ cup berries) — 130–190 kcal, 15–20g protein. The classic for a reason. Plain yogurt keeps sugar low; berries add sweetness and fiber.

2. Cottage cheese + pineapple or berries (¾–1 cup) — 140–220 kcal, 18–28g protein. Cottage cheese is having a moment, and it deserves the hype. Casein protein digests slowly, keeping you full for hours.

3. Two hard-boiled eggs + carrot sticks — 170–190 kcal, 12g protein. Prep a batch on Sunday and you've got grab-and-go protein all week.

4. String cheese + apple — 160–200 kcal, 6–8g protein. Lower protein than other options, but the combination of fat, fiber, and crunch is surprisingly satisfying.

5. Greek yogurt ranch dip + veggie sticks (½ cup dip) — 120–160 kcal, 12–18g protein. Mix plain Greek yogurt with ranch seasoning for a high-protein dip that beats anything from the store.

Lean Meats and Seafood

6. Turkey roll-ups (3 oz turkey, mustard, lettuce) — 90–130 kcal, 18–24g protein. Roll deli turkey around a smear of mustard and crisp lettuce. Zero prep, maximum protein.

7. Tuna pouch + whole-grain crackers (6–8 crackers) — 170–230 kcal, 16–22g protein. Flavored tuna pouches (lemon pepper, sriracha) make this more interesting. See our tuna guide for mercury considerations.

8. Smoked salmon on cucumber rounds (2–3 oz salmon) — 120–180 kcal, 14–20g protein. A little schmear of cream cheese is fine—just measure it.

9. Shrimp cocktail (4–6 oz shrimp, cocktail sauce) — 150–220 kcal, 25–35g protein. Shrimp is one of the highest-protein, lowest-calorie foods you can eat. Check our shrimp guide for more.

Plant Protein and Fiber

10. Edamame, shelled (1 cup) — 180–200 kcal, 17g protein. Sprinkle with sea salt or everything bagel seasoning. Complete plant protein that's genuinely filling.

11. Hummus + bell pepper strips (3 Tbsp hummus + 1–2 cups peppers) — 120–170 kcal, 3–5g protein. Lower protein, but the fiber and volume make up for it. The key is loading up on peppers, not hummus.

12. Roasted chickpeas (½ cup) — 130–180 kcal, 6–8g protein. Crunchy, savory, and easy to make at home. Season with cumin, chili powder, or cinnamon for variety.

13. Air-fried tofu bites (4–5 oz with spice rub) — 120–180 kcal, 12–18g protein. Cube firm tofu, toss with your favorite seasoning, air fry until crispy. Better than it sounds.

14. Bean salsa cup (½ cup black beans + salsa + lime) — 120–160 kcal, 7–9g protein. Beans are underrated for snacking. This takes 30 seconds to assemble.

Crunchy and Savory (High Volume)

15. Air-popped popcorn (3 cups + chili-lime seasoning) — 90–110 kcal, 3–4g protein. Three cups is a lot of food for under 100 calories. Our popcorn guide covers the best ways to prepare it.

16. Rice cakes + cottage cheese + tomato (2 cakes) — 170–220 kcal, 12–18g protein. The cottage cheese transforms bland rice cakes into something worth eating.

17. Pickle spears + turkey slices — 110–160 kcal, 18–24g protein. Roll turkey around pickle spears. Salty, crunchy, virtually zero carbs. See our pickle guide.

18. Mini quesadilla (1 corn tortilla + 1 oz cheese + salsa) — 180–230 kcal, 7–9g protein. Use a corn tortilla to keep carbs moderate. The salsa adds flavor without calories.

Sweet Fixes (Portioned)

19. Protein shake (1 scoop + unsweetened almond milk) — 120–180 kcal, 20–30g protein. Not just for post-workout. A shake can be the most efficient snack when you're short on time.

20. Protein bar (label-checked) — 150–200 kcal, 15–20g protein. Not all bars are created equal. Our protein bar guide explains what to look for.

21. Overnight oats, snack size (½ cup oats + ½ scoop protein powder) — 180–250 kcal, 15–25g protein. Prep in a small jar for a portable, sweet-ish snack. Our Overnight Oats come ready to eat.

22. Apple slices + PB powder spread (2 Tbsp PB powder mixed with water) — 120–150 kcal, 6–8g protein. PB powder gives you peanut butter flavor for a fraction of the calories.

23. Banana + 1 tsp peanut butter — 130–160 kcal, 3–4g protein. Lower protein, but sometimes you just want a banana. Keep the peanut butter to a measured teaspoon.

24. Chia pudding, mini portion (2 Tbsp chia + ½ cup milk + vanilla) — 150–190 kcal, 5–7g protein. Make ahead and grab when you want something creamy and sweet.

Grab-and-Go Options

25. High-protein yogurt cup (store-bought) — 90–150 kcal, 12–20g protein. Brands like Two Good, Ratio, and Oikos Pro have excellent macros. Check added sugars—aim for under 6g.

26. Beef or turkey jerky (1 oz, lower-sodium) — 70–90 kcal, 9–12g protein. Portable and shelf-stable. Look for brands with under 400mg sodium per serving.

27. Light soup cup (lentil or chicken) — 120–200 kcal, 8–15g protein. Warming, filling, and more satisfying than you'd expect. Watch sodium levels.

28. Smart trail mix (1 Tbsp nuts + 1 Tbsp dried fruit + 1 cup popcorn) — 150–200 kcal, 4–6g protein. Pre-portion this yourself. Store-bought trail mix portions are usually triple what you need.

29. Half a CEK entrée (3–4 oz protein + veggies) — 150–250 kcal, 15–30g protein. If you have Clean Eatz meals on hand, half an entrée makes a perfect high-protein snack.

Snack Scenarios: What to Eat When

Different situations call for different approaches. Here's how to adapt.

At your desk (no fridge): Stock shelf-stable options—tuna pouches, jerky, protein bars, pre-portioned nuts, popcorn bags, rice cakes with individual PB powder packets, or whole fruit like apples and bananas.

Traveling or at airports: Most airports now have Greek yogurt cups, cheese sticks, nuts, and fruit. Skip the trail mix (usually candy in disguise) and the $12 "protein boxes" (usually more crackers than protein).

Pre-workout (60-120 minutes before): You want easily digestible carbs plus moderate protein. Good options: banana with Greek yogurt, a small turkey wrap, or a protein yogurt with berries. Avoid high-fat or high-fiber snacks that slow digestion.

Late night: If you're genuinely hungry, eat. The worst thing you can do is lie awake hungry, sleep poorly, then overeat the next day. Choose protein-forward options that won't spike blood sugar—cottage cheese with cinnamon, plain Greek yogurt, or a small protein shake.

Common Mistakes That Stall Progress

Most snacking mistakes come down to the same few issues:

Choosing "healthy" but low-protein snacks. Rice cakes, fruit alone, veggie chips, and granola bars won't keep you full. They're not bad foods, but they're incomplete snacks. Always add a protein anchor.

Eyeballing calorie-dense foods. Nuts, cheese, nut butter, and oils are healthy—but calories add up fast when you're not measuring. One tablespoon of nuts is about 50-60 calories. Most people pour 3-4 tablespoons without realizing it.

Eating directly from packages. It's nearly impossible to track portions when you're reaching into a bag. Research consistently shows people eat 20-30% more when snacking from packages versus pre-portioned bowls.²

Ignoring liquid calories. Smoothies, fancy coffee drinks, and juices can pack 300-500 calories while providing little satiety. If you drink your snack, make sure it has protein (like a shake) rather than just carbs (like juice).

FAQs

What are the best healthy snacks to lose weight?

Snacks that combine protein with fiber or volume foods: Greek yogurt with berries, cottage cheese, hard-boiled eggs, tuna pouches, edamame, and air-popped popcorn are all excellent choices. The key is keeping portions between 100-250 calories and anchoring every snack with protein.

How many calories should a weight loss snack have?

Aim for 100-250 calories per snack. This range provides enough energy and nutrition to genuinely satisfy hunger without eating into your calorie budget for meals. Active people can go toward 250; less active people should stay closer to 100-150.

Are late-night snacks bad for weight loss?

Not inherently. What matters is total daily calories and food quality. A protein-rich snack before bed—like cottage cheese or Greek yogurt—can actually help if it prevents overnight hunger and supports better sleep.

Why do I feel hungry right after snacking?

Your snack probably lacked protein, fiber, or both. Add a protein anchor to every snack and include volume foods like vegetables or berries. A snack of crackers alone will leave you hungry; crackers with cheese and cucumber will not.

Are protein bars good snacks for weight loss?

They can be, if you choose wisely. Look for 15-20g protein, under 200 calories, and less than 8g added sugar. Many "healthy" bars are glorified candy—always check the nutrition label.

The Bottom Line

Smart snacking isn't about finding magic foods—it's about understanding how to combine protein, fiber, and volume to stay satisfied between meals. Use the 3-step Snack Builder, choose from the 29 options above, and stop thinking of snacks as treats to resist. The right snacks make weight loss easier, not harder.

For a complete framework on eating for weight loss—including how snacks fit into your daily plan—see our 100 Best Foods for Weight Loss guide. And if you want meals that take the guesswork out entirely, our Weight Loss Meal Plan provides portion-controlled, protein-rich meals ready in under 3 minutes.

Disclaimer: This article provides general nutrition information and is not medical advice. If you have specific health conditions or dietary needs, consult a healthcare provider or registered dietitian.

References

1. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038

2. Wansink B, Painter JE, North J. Bottomless bowls: why visual cues of portion size may influence intake. Obes Res. 2005;13(1):93-100. doi:10.1038/oby.2005.12

3. USDA FoodData Central. fdc.nal.usda.gov — Nutritional data for calorie and protein values.

4. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-1561S. doi:10.1093/ajcn/87.5.1558S