The 15 best healthy snacks for weight loss
Is eating a snack a good strategy for healthy weight loss? The truth is that it can be helpful for some but not for others. What you snack on also matters — a lot. We believe the best snacks provide plenty of protein per calorie, fit the diet you follow, and work with your lifestyle.
In this guide, we’ll let you know how to make smart snack choices. Plus, we’ll share the foods we think are the 15 best healthy snacks for weight loss.
Research on how snacking affects weight loss is mixed. While several studies suggest that people lose similar amounts of weight whether they snack or not, one trial found that eating two large meals a day was more effective than eating several small meals daily.
On the other hand, eating protein-based snacks was found to provide a weight loss edge in some trials.
Snacking’s impact on weight loss can vary among individuals. Some people may be more successful when eating smaller meals with a snack or two, while others may do better if they eat two or three larger meals without any snacks.
How do you know which approach applies to you?
Having a healthy snack can be a smart move if you get hungry between meals — especially if your last meal was low in protein or calories and your next one is a few hours away.
Depending on your diet and how active you are, you may even get hungry between meals that contain adequate protein and calories. Therefore, a healthy snack may keep you on track and prevent unhealthy snacking or overeating at the next meal.
However, many people snack for reasons other than hunger, such as habit.
If you’re accustomed to having a snack at a certain time every day, you may reach for it even though you’re not truly hungry.
Other common reasons for non-hunger-related snacking include boredom, anxiety, and the wide availability of tempting snack foods.
The bottom line? While snacking can be helpful under certain circumstances, it isn’t necessary. If you’re not hungry between meals, don’t snack.
On the other hand, eating protein-based snacks was found to provide a weight loss edge in some trials.
Snacking’s impact on weight loss can vary among individuals. Some people may be more successful when eating smaller meals with a snack or two, while others may do better if they eat two or three larger meals without any snacks.
How do you know which approach applies to you?
Having a healthy snack can be a smart move if you get hungry between meals — especially if your last meal was low in protein or calories and your next one is a few hours away.
Depending on your diet and how active you are, you may even get hungry between meals that contain adequate protein and calories. Therefore, a healthy snack may keep you on track and prevent unhealthy snacking or overeating at the next meal.
However, many people snack for reasons other than hunger, such as habit.
If you’re accustomed to having a snack at a certain time every day, you may reach for it even though you’re not truly hungry.
Other common reasons for non-hunger-related snacking include boredom, anxiety, and the wide availability of tempting snack foods.
The bottom line? While snacking can be helpful under certain circumstances, it isn’t necessary. If you’re not hungry between meals, don’t snack.
How can you select the best snacks for weight loss? Choose healthy weight loss foods, which minimize calories while maximizing nutrition and satiety, which is the feeling of being comfortably full and satisfied. These foods share some common features, including.
Studies show that getting plenty of protein can also help you feel full, keep your metabolism up, and lose body fat.
A food’s protein percentage tells you how much of its calories come from protein instead of fat and carbs.
To lose weight in a healthy way, we recommend that you mainly eat foods — including snacks — that provide plenty of protein per calorie.
Low energy density: “Energy density” refers to the calories (or energy) in a specific weight of food. It is typically expressed as the number of calories per gram of food (calories/gram). The lower the number, the fewer calories a given amount of food contains.
A food’s energy density is based on its protein, carbohydrate, fat, water, and fibre content. Foods containing a lot of water or fibre have lower energy densities than those with less water and more fat.
This is because protein and carbs each provide 4 calories per gram, fat provides 9 calories per gram, water provides zero calories per gram, and fibre is estimated to provide less than 1 calorie per gram.
Examples of foods with very low energy densities are above-ground vegetables and low-sugar fruit.
According to studies, when people eat mostly foods with low energy densities, they often naturally take in fewer calories than they do when they eat mostly high energy density foods.
High in fibre: Studies suggest that fibre — the non-digestible portion of carbs found in plants — can help people feel full, eat less, and absorb slightly fewer calories from mixed meals.
These trials tested fibre’s effects in people who were eating standard (higher carb) diets. So, whether keto and low-carb eaters will also experience these potential benefits is unclear. However, because fibre is bulky and stretches the stomach, it may help you feel fuller short-term, no matter what diet you follow.
When selecting snacks, it’s also important to choose foods that fit the diet you follow, whether it’s low carb, keto, high-protein, vegetarian, vegan, Mediterranean, or any combination of these weight loss approaches.
Finally, the best snacks for healthy weight loss will work with your lifestyle. You might be able to portion out a chilled snack from your fridge at home or heat up something in the microwave at work. But if you have little time to prepare snacks or won’t have access to refrigeration or appliances, you’ll need shelf-stable, grab-and-go options.
The 15 best snacks for healthy weight loss
We’ve included each snack’s nutrition information, protein percentage, and energy density.
Plus, we let you know whether it’s a good fit for your weight loss approach and lifestyle.
In no particular order, here are our 15 best snacks for healthy weight loss.
1. Plain Greek yogurt
A good fit for: keto, low-carb, high-protein, vegetarian, and Mediterranean diets
Pros: no preparation needed; low in net carbs
Cons: requires refrigeration
Cons: requires refrigeration
Creamy Greek yogurt is packed with protein, calcium, and other minerals. In some studies, eating more dairy foods has been found to boost weight loss.
Should you choose non-fat, low-fat, or full-fat dairy products to lose weight? Although non-fat and low-fat Greek yogurts provide more protein for fewer calories, it’s fine to opt for full-fat if you prefer the taste, especially if you eat a low-carb or keto diet.
Enjoy Greek yogurt alone or mixed with a bit of cinnamon, vanilla, and optional sweetener, if you like.
Should you choose non-fat, low-fat, or full-fat dairy products to lose weight? Although non-fat and low-fat Greek yogurts provide more protein for fewer calories, it’s fine to opt for full-fat if you prefer the taste, especially if you eat a low-carb or keto diet.
Enjoy Greek yogurt alone or mixed with a bit of cinnamon, vanilla, and optional sweetener, if you like.
Non-fat (0%) Greek yogurt
Nutrition per 120 grams/4 ounces (approximately ½ cup):
Protein 13 grams
Net carbs 3.5 grams
Calories 68
Protein percentage 77%
Energy density (calories/gram)0.6
Protein 13 grams
Net carbs 3.5 grams
Calories 68
Protein percentage 77%
Energy density (calories/gram)0.6
2. Black beans with salsa
A good fit for: vegan, vegetarian, high-protein, and Mediterranean dietsPros: high in fibre, minimal preparation needed
Cons: too high in net carbs for most low-carb diets; may not agree with people with irritable bowel syndrome (IBS)
Beans and legumes provide protein and fibre that can help you feel full.
If you're eating plan allows more carbs, try black beans and salsa for a high-fiber, plant-based snack with a bit of heat. It’s a snap to prepare: Simply take ¾ cup of canned black beans and mix with 2 tablespoons of your Favorita salsa.
Black beans with salsa
Nutrition per 6 ounces/166 grams (approximately ¾ cup of black beans with 2 tablespoons of salsa):
Protein 12 grams
Protein 12 grams
Net carbs 19 grams
Fiber 12 grams
Calories 133
Protein percentage 36%
Energy density (calories/gram)0.8
Fiber 12 grams
Calories 133
Protein percentage 36%
Energy density (calories/gram)0.8
3. Smoked salmon
A good fit for: keto, low-carb, high-protein, and Mediterranean diets
Pros: carb-free, high in omega-3 fats, no preparation needed
Cons: requires refrigeration; not for vegan or vegetarian diets
Salmon is rich in protein and several vitamins and minerals. Like sardines and other oily fish, salmon is an excellent source of omega-3 fats, which some studies have credited with potential health benefits.
Smoked salmon is cured in salt for several days, smoked at a low temperature, packaged, and sold ready to eat. It needs to be refrigerated, so choose canned (cooked) salmon instead if you want a shelf-stable snack with the same nutritional profile.
Protein 16 grams
Net carbs 0 grams
Calories 95
Protein percentage 65%
Energy density (calories/gram) 1.1
4. Dry-roasted edamame
A good fit for: keto, low carb, high-protein, vegan, vegetarian, and Mediterranean dietsPros: high in fiber, low in net carbs, no preparation needed, no refrigeration needed
Cons: higher energy density than other snacks on this list
Edamame is another name for green soybeans. Unlike most plant proteins, soy is considered to be a complete protein source because it provides all nine essential amino acids in the amounts your body needs.
During dry roasting, edamame loses a lot of its water. The result is a crunchy snack that’s more concentrated in protein than steamed edamame.
Dry-roasted edamame is usually seasoned with sea salt. If you prefer it spicy, go for a wasabi-flavored version.
Dry-roasted edamame Nutrition per 1 ounce/30 grams (approximately ⅓ cup):
Protein 14 grams
Net carbs 3 grams
Fiber 5 grams
Calories 137
Protein percentage 40%
Energy density (calories/gram) 4.6
5. Cottage cheese with berries
A good fit for: low-carb, high-protein, vegetarian, and Mediterranean dietsPros: high in fiber, low in net carbs, very low energy density, minimal preparation needed
Cons: requires refrigeration
Tangy cottage cheese is made by adding bacteria to milk, which causes casein (a protein) to curdle or form curds. The curds then separate from the whey, resulting in the familiar lumpy texture of this popular dairy food.
Like Greek yogurt, cottage cheese comes in nonfat (0%), low-fat (1% or 2%), and regular or full-fat (4%) versions. Since all types of cottage cheese have high protein percentages and low energy densities, they’re all excellent healthy weight loss options.
While cottage cheese is good on its own, we also like it paired with berries for a bit of sweetness and fiber.
Cottage cheese with berries Nutrition per 6 ounces/163 grams (approximately ½ cup of 1% cottage cheese with ⅓ cup of blackberries or raspberries:
Protein 13.5 grams
Net carbs 8 grams
Fiber 2.5 grams
Calories 95
Protein percentage 57%
Energy density (calories/gram) 0.6
6. Seitan (vital wheat gluten)
A good fit for: all diets other than gluten-freePros: low in net carbs, very high protein percentage
Cons: requires refrigeration and preparation
Seitan is an excellent protein-rich meat substitute for people who follow a vegan or vegetarian diet. It is made from gluten (a protein) but contains very few carbs, unlike bread and other grain-based products.
People with celiac disease or gluten sensitivity should avoid gluten. But if you tolerate gluten and are looking for a protein-rich plant-based snack, seitan is a good option.
Seitan is typically seasoned with soy sauce and sold at natural markets and some grocery stores. You can find it in the refrigerated section, right next to the tofu. Heat it up on the stove or in the microwave after seasoning with spices, wasabi, or other seasonings.
Seitan (vital wheat gluten) Nutrition per 2.5 ounces/75 grams (approximately ¼ cup):
Protein 17 grams
Net carbs 3 grams
Fiber 1 gram
Calories 89
Protein percentage 77%
Energy density (calories/gram) 1.2
12. Tempeh
A good fit for: keto, low-carb, high protein, vegan, vegetarian, and Mediterranean dietsPros: high in fiber, low in net carbs
Cons: requires refrigeration and preparation
Soy products are a good source of high-quality plant protein. Some studies suggest that eating soy may help people lose weight.
Tempeh is made from fermented soybeans that are pressed together in a block, which can be sliced like tofu. However, tempeh is firmer and has a lumpier texture than tofu because it contains soybeans that have been split rather than ground soybean curds.
Tempeh is prized for its nutty, earthy flavor. You’ll find it in the refrigerated section of most grocery stores, near the tofu. Steam or pan-fry tempeh straight from the package or apply your favorite marinade or dry rub before cooking.
Tempeh Nutrition per 2 ounces/60 grams (approximately ½ cup):
Protein 12 grams
Net carbs 4 grams
Fiber 5 grams
Calories 120
Protein percentage 40%
Energy density (calories/gram) 2.0
13. Cheese with cucumber slices
A good fit for: keto, low carb, high-protein, vegetarian, and Mediterranean dietsPros: low in net carbs, minimal prep time
Cons: requires refrigeration
Cheese with sliced cucumber is a great healthy weight loss combo that can help tide you over to your next meal.
However, cheese is a food that can be tough to stop eating because it’s so tasty. So cut a slice for your snack and put the rest away to avoid going overboard.
Below, we’ve paired part-skim mozzarella cheese with cucumber to keep the protein percentage of this snack above 35%. Use full-fat cheese if you prefer.
Cheese with cucumber slices Nutrition per 160 grams/6 ounces (approximately 2 slices of part-skim mozzarella cheese with 1 cup of sliced cucumber):
Protein 15 grams
Net carbs 4.5 grams
Fiber 0.5 grams
Calories 160
Protein percentage 38%
Energy density (calories/gram) 1
14. Nonfat Greek yogurt with chopped apple
A good fit for: high-protein, vegetarian, and Mediterranean dietsPros: very low energy density
Cons: too high in carbs for most low-carb diets; requires preparation and refrigeration
As described in snack #1, plain non-fat Greek yogurt provides a lot of protein per calorie. Why list it again here? Because when you pair it with chopped apple, you get a delicious, healthy weight loss snack that deserves its own spot.
Based on your preferences, feel free to replace the apple with an equal amount of berries, pear, or other fruit.
Although Greek yogurt with fruit is too high in carbs for keto and most low-carb diets, it can work well with most other dietary approaches.
Based on your preferences, feel free to replace the apple with an equal amount of berries, pear, or other fruit.
Although Greek yogurt with fruit is too high in carbs for keto and most low-carb diets, it can work well with most other dietary approaches.
Non-fat Greek yogurt with chopped apple Nutrition per 170 grams/6 ounces (approximately ½ cup of yogurt plus ¾ cup of chopped apple):
Protein 13 grams
Net carbs 15 grams
Fiber 2.5 grams
Calories 112
Protein percentage 46%
Energy density (calories/gram) 0.7
15. Lupini beans
A good fit for: keto, low carb, high-protein, vegan, vegetarian, and Mediterranean dietsPros: low in net carbs, no preparation or refrigeration needed
Cons: May not be widely available in all areas
Italian lupini beans are similar to chickpeas (garbanzo beans) in taste and texture, but they’re shaped more like lima beans. Like all beans, lupini beans (lupins) provide protein and fiber. However, because lupins are also low in net carbs, they’re a good snack for most diets.
They’re usually pickled in brine, which gives them a salty, tangy taste. Lupini beans come ready to eat in jars and convenient snack pouches.
Lupini beans Nutrition per 85 grams/3 ounces (approximately ½ cup):
Protein 13 grams
Net carbs 5 grams
Fiber 2.5 grams
Calories 95
Protein percentage 55%
Energy density (calories/gram) 1.1
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