Last updated: September 16, 2025
29 Healthy Snacks That Can Help You Lose Weight
Quick answer: The best weight-loss snacks are protein-anchored and fiber-rich with enough food volume to feel satisfied—generally ~100–250 calories. Use the Snack Builder below and pick from the 29 options (with typical calories and protein). Set your daily targets first with our Calorie Calculator and Protein Intake Calculator.
Why Snacks Can Help You Lose Weight
- Hunger control: Protein + fiber slows digestion so you avoid “eat-everything” dinners.
- Consistency: Planned snacks prevent unplanned grazing and help you hit daily protein.
- Performance: Smart pre-workout snacks support better sessions and recovery.
Snack Builder: A Simple 3-Step Formula
- Pick a protein anchor (10–25 g): Greek yogurt, cottage cheese, eggs, tuna pouch, turkey slices, edamame, tofu, or a label-checked protein bar.
- Add produce or volume: berries, apple, carrots, cucumbers, bell peppers, or air-popped popcorn for crunch.
- Flavor smart, measure fats: hot sauce (tips), salsa, mustard, herbs, lemon; if using nuts/cheese/oil, measure the portion.
Target ~100–250 kcal. If you’re under-eating protein at meals, push snack protein toward the higher end.
Portion & Calorie Cheat Sheet
Typical label values; brands vary—always check your package.
| Food | Typical portion | Calories | Protein |
|---|---|---|---|
| Greek yogurt, plain | ¾–1 cup | ~100–150 | ~15–20 g |
| Cottage cheese | 1 cup | ~160–220 | ~24–28 g |
| Hard-boiled eggs | 2 | ~140 | ~12 g |
| Tuna pouch | 3 oz | ~70–100 | ~16–22 g |
| Turkey slices | 3 oz | ~90–120 | ~18–24 g |
| Edamame, shelled | 1 cup | ~180–200 | ~17 g |
| Hummus | 3 Tbsp | ~90–110 | ~3 g |
| Protein bar (checked) | 1 bar | ~150–200 | ~15–20 g |
| Air-popped popcorn | 3 cups | ~90–110 | ~3–4 g |
| Apple/banana | 1 medium | ~80–110 | ~0–1 g |
| Almonds | 1 Tbsp | ~50–60 | ~2 g |
| String cheese | 1 stick | ~70–90 | ~6–8 g |
29 Healthy Snack Ideas (With Calories & Protein)
Calories/protein are typical ranges. Adjust to your plan with our Calorie Calculator.
High-Protein Dairy & Eggs
- Greek yogurt + berries (¾–1 cup + ½ cup berries) — ~130–190 kcal, ~15–20 g protein.
- Cottage cheese + pineapple or berries (¾–1 cup) — ~140–220 kcal, ~18–28 g protein.
- 2 hard-boiled eggs + carrot sticks — ~170–190 kcal, ~12 g protein.
- String cheese + apple — ~160–200 kcal, ~6–8 g protein.
- Greek-yogurt ranch dip + veggie sticks (½ cup dip) — ~120–160 kcal, ~12–18 g protein.
Lean Meats & Seafood
- Turkey roll-ups (3 oz turkey, mustard, lettuce) — ~90–130 kcal, ~18–24 g protein.
- Tuna pouch + whole-grain crackers (measured 6–8 crackers) — ~170–230 kcal, ~16–22 g protein. See tuna guide.
- Smoked salmon on cucumber rounds (2–3 oz salmon, light schmear) — ~120–180 kcal, ~14–20 g protein.
- Shrimp cocktail (4–6 oz shrimp, light sauce) — ~150–220 kcal, ~25–35 g protein. See shrimp guide.
Plant Protein & Fiber
- Edamame (shelled) (1 cup) — ~180–200 kcal, ~17 g protein.
- Hummus + bell pepper strips (3 Tbsp + 1–2 cups veg) — ~120–170 kcal, ~3–5 g protein.
- Roasted chickpeas (½ cup) — ~130–180 kcal, ~6–8 g protein.
- Tofu “bites” (air-fried 4–5 oz with spice rub) — ~120–180 kcal, ~12–18 g protein.
- Bean salsa cup (½ cup black beans + salsa + lime) — ~120–160 kcal, ~7–9 g protein. See beans guide.
Crunchy & Savory (Lower Calorie, Higher Volume)
- Air-popped popcorn (3 cups + chili-lime) — ~90–110 kcal, ~3–4 g protein. Popcorn guide.
- Rice cakes (2) + cottage cheese + tomato — ~170–220 kcal, ~12–18 g protein.
- Pickle spears + turkey slices (deli roll-ups) — ~110–160 kcal, ~18–24 g protein. Pickles guide.
- Mini quesadilla (corn tortilla + 1 oz cheese + salsa) — ~180–230 kcal, ~7–9 g protein.
Sweet Fixes (Measured)
- Protein shake (1 scoop + unsweetened milk) — ~120–180 kcal, ~20–30 g protein.
- Protein bar (label-checked 150–200 kcal, 15–20 g protein) — see our guide.
- Overnight oats (snack jar) (½ cup cooked + ½ scoop protein) — ~180–250 kcal, ~15–25 g protein. Try our Overnight Oats.
- Apple slices + PB powder “spread” (1 Tbsp PB powder + water) — ~120–150 kcal, ~6–8 g protein.
- Banana + 1 tsp peanut butter — ~130–160 kcal, ~3–4 g protein.
- Chia pudding (mini) (2 Tbsp chia + milk, vanilla) — ~150–190 kcal, ~5–7 g protein.
Grab-and-Go / Store-Bought Helpers
- High-protein yogurt cup — ~90–150 kcal, ~12–20 g protein (check sugars).
- Jerky (lower-sodium) (1 oz) — ~70–90 kcal, ~9–12 g protein.
- Light soup cup (lentil/chicken, check sodium) — ~120–200 kcal, ~8–15 g protein.
- Trail-mix “smart handful” (1 Tbsp nuts + 1 Tbsp dried fruit + 1 cup popcorn) — ~150–200 kcal, ~4–6 g protein.
- Berries + Greek-yogurt dip (sweetened with vanilla/stevia) — ~120–170 kcal, ~12–18 g protein.
- Half CEK entrée (3–4 oz protein + veg from our High-Protein Box) — ~150–250 kcal, ~15–30 g protein.
Snack Scenarios: Work, Travel, Pre-Workout, Late Night
Work/Desk (no fridge)
- Tuna pouches, jerky (lower-sodium), protein bars, nuts (pre-portioned), popcorn bags, rice cakes + PB powder, fruit.
Travel/Airports
- Greek yogurt cups, cottage cheese, string cheese, jerky, fruit, hummus packs + veg, salads with extra chicken.
Pre-Workout (60–120 min)
- Carb + light protein: banana + yogurt; small turkey wrap; protein yogurt + berries.
Late Night
- Cottage cheese with cinnamon, Greek yogurt, or a small protein shake; avoid heavy salty snacks close to bedtime.
Hydration matters: on hot/training days use a light electrolyte—see Electrolytes guide.
Common Pitfalls (and Easy Fixes)
| Pitfall | Why it stalls progress | Fix |
|---|---|---|
| “Healthy” but low-protein snacks | No fullness → extra grazing | Add a protein anchor (yogurt, eggs, tuna, tofu) |
| Unmeasured nuts/cheese/oils | Calories add up fast | Measure: 1 tsp oil = ~40 kcal; 1 Tbsp nuts = ~50–60 |
| Granola servings | Tiny label portions | Use high-protein cereal or 2 Tbsp granola as a topping |
| High-sodium snacks | Water retention, thirst-driven snacking | Pick lower-sodium options; flavor with herbs/acid |
| Mindless bag eating | Portions drift upward | Pre-portion bowls/baggies (see popcorn guide) |
Related CEK Guides
- Calorie Calculator: Find Your Daily Needs
- Protein Intake Calculator
- Are Protein Bars Good for Weight Loss?
- Healthy Food Alternatives (Smart Swaps)
- Best Healthy Dinner Recipes
- Is Rice Good for Weight Loss?
- Are Beans Good for Weight Loss?
- Is Popcorn Good for Weight Loss?
FAQs
How many calories should a weight-loss snack have?
Most people do well in the ~100–250 kcal range with at least 10–20 g protein, depending on your daily calorie target.
What’s the #1 rule for snacking?
Anchor protein. Then add produce/volume and measure fats. You’ll feel fuller with fewer calories.
Are late-night snacks okay?
Yes—keep them light and protein-forward (Greek yogurt, cottage cheese, small shake) and make sure they fit your daily calories.
Are protein bars good snacks?
They can be if you choose bars around 150–200 kcal with 15–20 g protein and reasonable sugars. See our bar guide.
What if I’m still hungry?
Bump protein, add veggie volume, and check your overall calorie deficit with the Calorie Calculator.
Disclaimer: This article is general information and isn’t medical advice. If you have medical conditions or specialized nutrition needs, work with your clinician.
References
- USDA FoodData Central — typical calories/macros by food.
- American Heart Association: Sodium basics.
