Nourishing Bites for Better Health
I've always found that snacking means eating smaller portions of food between meals, and from my own journey trying to stay fit, opting for snacks with protein, fiber, and healthy fats really does help keep you full throughout the day. While the research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may manage hunger and improve blood sugar regulation. Plus, it can help you increase your intake of nutrient-rich foods like fruits and vegetables—and honestly, most people are not eating enough produce, something I've noticed in my own circle of friends. By planning ahead and focusing on these, snacks may support your weight management goals by managing hunger and keeping you satisfied between meals, and no one snack will lead to weight loss, but incorporating the following 29 healthy snacks may help you promote weight loss as part of an overall healthy eating pattern. In my experience, mixing things up with nuts as an ideal nutritious snack providing the perfect balance of healthy fats, protein, and fiber has been a game-changer—they’re linked to numerous benefits and are very filling, with studies suggesting eating nuts in moderation may help you lose weight, though since they’re high in calories, I always aim to stick to about 1 ounce or 1/4 cup. Then there's pairing a red bell pepper with guacamole, where although all bell peppers are nutritious, red varieties are particularly high in antioxidants, and guacamole is also a rich source of nutrients and minerals; pairing 1 large red bell pepper with 1/4 cup (60 grams) of guacamole combines the best of both foods while keeping the calorie count under 200.
Sometimes, a piece of fruit can be an incredibly satisfying snack, with portable, easy-to-eat fruits including apples, pears, grapes, grapefruit, oranges, and a small container of berries can be a great, satisfying snack when you’re on the go—fruit contains fiber and minerals and makes a great small snack, and to make it more satisfying, pair your fruit with nuts or yogurt. Cherry tomatoes with mozzarella are a yummy way to add more veggies to your diet, mixing tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats. Chia pudding is fun to prepare, as chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein, although they don’t have much flavor, chia seeds take on a jelly-like consistency when soaked in liquid, making them a great ingredient for puddings. Hard-boiled eggs are incredibly filling thanks to their protein content, although they contain cholesterol, recent studies suggest that moderate egg intake defined as 3–4 eggs per week is linked with reduced arterial stiffness, a risk factor for heart disease—make sure to eat the yolk to get important nutrients like vitamin D and choline.Â
Pairing baby carrots with blue cheese dressing is smart, as aside from keeping you fuller for longer, fat increases your absorption of carrot’s fat-soluble vitamins such as vitamin A, while blue cheese dressing on its own is high in calories, it may help you eat more carrots or other veggies; a 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing serves as a light snack containing about 190 calories. Cheese with crackers or fruit is delicious, high protein food that’s filling enough to be a snack on its own, but pairing it with whole-grain crackers or a piece of fruit adds some fiber to your snack, and cheese delivers protein and calcium, but the amounts of those nutrients vary slightly depending on the type you choose. For beef jerky or beef sticks, they make excellent high protein, portable snacks, but depending on the brand and flavoring, some are higher in added sugar and sodium—look for jerky with as few added ingredients as possible and less than 300 mg of sodium per serving, which accounts for 13% of the Daily Value (DV) of the mineral, and most beef jerkies and sticks contain about 9 grams of protein per ounce (28 grams). A protein smoothie can be a filling snack for when you need something substantial until your next meal, they’re an easy and convenient way to increase your protein intake, you can add just about any other ingredient to the mix, from fruits and veggies to healthy fats like avocado, nut butter, or chia seeds, for a nutrient-rich snack, and you can also try Greek yogurt or silken tofu to boost the protein content of your smoothie.
Whole wheat toast with canned fish is fantastic, as canned fish is a fantastic option that requires no refrigeration, in particular, salmon and sardines are incredibly high in omega-3 fatty acids, which decrease your risk of heart disease, topping a piece of whole wheat toast with canned fish will give you a highly nutritious snack that will leave you feeling full until your next meal, for something smaller, try a few whole-grain crackers with tuna or salmon. Edamame is a dish of steamed unripened soybeans that makes a great snack for anyone following a vegan or vegetarian diet, it’s a fiber-rich food that’s considered a complete, plant-based protein source, one cup (155 grams) of edamame provides around 18 grams of protein and 14 grams of carbs, 8 of which come from fiber. Oats are a nutritious whole grain that provides a good amount of fiber and a high protein content compared with other cereals—you can satisfy your sweet tooth with oatmeal topped with fruit, cinnamon, cocoa powder, and chocolate chips, or go for a savory version by adding eggs, avocado, and veggies like mushrooms or tomatoes. Pear slices with ricotta cheese make a satisfying snack with a sweet taste and creamy texture, and it provides fiber and protein. Homemade trail mix by combining dried fruit and nuts for fiber, protein, and healthy fats, choose fruits without added sugar and get creative with flavors, while homemade trail mix is perfect for on-the-go snacking, stick to modest portion size, as dried fruit and nuts are calorie-dense. Turkey roll-ups are delicious and nutritious, turkey contains high quality protein, which helps you feel satisfied and is linked to beneficial effects on weight management, try rolling up a slice of turkey with a slice of cheese and some vegetables for added crunch and nutrients. Olives with feta cheese are one of the nutritious staples of the Mediterranean diet, they’re very high in heart-healthy monounsaturated fats and provide powerful antioxidants, combine olives with feta cheese for a Greek-inspired snack that’s rich in protein and healthy fats, you could eat them by themselves or serve them with some complex carbs. Spicy avocado is among the most nutritious and satisfying foods due to their high fat and fiber content, sprinkle half of a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack under 120 calories. But think air-popped popcorn—not the movie-theater kind doused in butter and salt—popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving, add flavor with a little bit of olive oil, Parmesan cheese, or nutritional yeast. Roasting chickpeas helps turn them into a crunchy and delightful snack, chickpeas are a source of fiber and plant-based protein, you can make your own or look for roasted chickpeas in the snack section of your grocery store. Cantaloupe slices wrapped in prosciutto—cantaloupe is a nutritious, delicious fruit delivering fiber and vitamins A and C, combining cantaloupe with prosciutto (dry-cured ham) creates a balanced, sweet-and-salty snack, try wrapping 4 medium cantaloupe wedges (276 grams) with a thin slice of prosciutto each for a snack under 170 calories. One great way of taking advantage of your leftovers from a nutritious lunch or dinner is by having them as a snack, by getting a smaller portion of a previous meal, you’ll enjoy a complete and balanced snack in seconds, just make sure to store your leftovers in the refrigerator to keep them from spoiling quickly.
25 Tasty Snacks Under 100 Calories
I used to grab 100-calorie packs of crackers or cookies when the munchies hit, but they were made with refined flour and lacked nutrients. Joan Salge Blake, RD, from the Academy of Nutrition and Dietetics, inspired me to switch to snacks that deliver protein, fiber, and antioxidants without ruining my diet. Popcorn, for example, is a low-calorie snack—just 6 cups of some microwave brands hit 100 calories, with 6 g of fiber and 24 g of carbs to keep me full and satisfied. Its crunch makes me chew slowly, curbing hunger while keeping saturated fat at 0.5 g, sodium at 220 mg, and cholesterol at 0 mg. This healthiest snack is perfect for traffic jams or quick breaks, offering a savory bite that’s both convenient and satisfying.
For a sweet treat, I love baked apples sprinkled with cinnamon—they taste like dessert but pack vitamins and fiber with 0 g saturated fat, 2 mg sodium, and 0 mg cholesterol. Apples are versatile; I also enjoy 3/4 cup of apple slices with 2 teaspoons of unsalted peanut butter for a sweet and salty combo that’s 90-calorie and keeps saturated fat at 0.8 g, sodium at 2 mg, and cholesterol at 0 mg. Another favorite is a frozen banana pop, made by coating bananas with an ounce of low-fat plain yogurt and freezing them on popsicle sticks for a low-calorie treat at 80 calories, with 0.35 g saturated fat, 3 mg sodium, and 7 mg cholesterol. These fruit-based snacks satisfy my sweet tooth while adding nutrients like vitamin C and beta-carotene.
When I crave protein, I turn to cottage cheese (1/2 cup, 14 g protein, 0.7 g saturated fat, 468 mg sodium, 5 mg cholesterol) paired with cantaloupe for 100 calories, or nonfat plain Greek yogurt (1/2 cup, 12 g protein, 0 g saturated fat, 53.5 mg sodium, 0 mg cholesterol) with a teaspoon of honey for 84 calories. Both feel like dessert but keep me full between meals. For a savory snack, I make a smoked salmon pinwheel with 1 tablespoon of low-fat cream cheese on smoked salmon (lox), offering heart-healthy omega-3 fatty acids and protein at 60 calories per roll, or two pinwheels for 100 calories, though sodium is high at 495 mg. Edamame (1/3 cup, 8 g protein, 4 g fiber, 0.5 g saturated fat, 4.5 mg sodium, 0 mg cholesterol) is another ready-to-eat option, providing 10% of my recommended daily allowance of iron.
For a quick crunch, I dip eight baby carrots in 2 tablespoons of hummus (0.4 g saturated fat, 210 mg sodium, 0 mg cholesterol) for vitamin A and beta carotene, or munch on 20 pistachios (80 calories, 0.8 g saturated fat, 0 mg sodium, 0 mg cholesterol) for vitamins, minerals, and unsaturated good fat. Jicama root, sliced into French-fry sized sticks with salsa (1 cup, 54 calories, 0.03 g saturated fat, 235 mg sodium, 0 mg cholesterol), is a low calorie gem. I also keep 1/3 cup dry oat squares cereal in baggies for the car or office (70 calories, 0.17 g saturated fat, 83 mg sodium, 0 mg cholesterol). These whole-grain options, like six whole-grain pretzel sticks (3 g fiber, 0.4 g saturated fat, 257 mg sodium, 0 mg cholesterol), or a whole-grain pita pocket with 1/2 ounce part-skim ricotta cheese (0.8 g saturated fat, 149 mg sodium, 4 mg cholesterol), ensure I stay hydrated, full, and energized without derailing my diet.
Tame Your Food Cravings with 24 Healthy Snacks
I used to give in to unhealthy food cravings for potato chips or chocolate cake, dreaming of that crunch and salt or the way cake slides off the fork. But those cravings often wrecked my healthy eating plan. Anna Taylor, MS, RD, LD, CDE, a dietitian, taught me to pause and ask: Is this hunger from my body’s physiological needs, or is it appetite driven by emotional and mental desire? To figure it out, I distract myself for 10 or 15 minutes by keeping my hands busy—I might journal, do crosswords, wash dishes, or pet my dog. This delay tactic helps me rethink my food itch and stay on track with my diet.
Sometimes, distractions don’t cut it, especially when craving something sweet, salty, or savory. Celery alone won’t satisfy, but mindful substitutions like 100-calorie snacks can. For example, when I want something sweet, I grab a low-calorie fruit-based snack instead of cake. Anna Taylor suggests 24 smart options that keep calories low but still feel indulgent. If I’m craving salt, I choose a savory snack with a satisfying crunch that doesn’t ruin my healthy eating goals. These swaps make me feel in control without depriving myself of food I love.
When cravings hit daily or feel frequent, I know it’s time to dig deeper. Working with a counselor or dietitian has helped me uncover the root cause of my urges, like stress or boredom. For instance, I’ve learned that emotional triggers often spark my desire for chocolate cake. To curb this, I use another delay tactic: I brush my teeth or chew peppermint gum to reset my taste buds. These small actions shift my focus and keep my body satisfied without derailing my diet.
The key is staying mindful about what I eat. By choosing 24 mindful substitutions, I can enjoy food that scratches the itch for sweet, salty, or savory without guilt. These 100-calorie snacks are easy to incorporate into my routine, whether I’m at home or on the go. With the help of a dietitian’s advice, I’ve learned to listen to my body’s needs and manage my appetite, making healthy eating feel effortless and rewarding, even when cravings strike.
Top 10 Low-Calorie Snacks Under 100 Calories
When I started trying to lose weight, I realized snacks could make or break my healthy eating plan. Instead of reaching for high-calorie treats, I turned to low-calorie options that are heart-healthy and keep me satisfied, especially on an active day. Heart Matters newsletter introduced me to expert tips for managing health with 100 calories or less, perfect for filling the gap between meals. One of my go-to’s is blueberries (40g, 16 kcal) mixed with a small pot (125g, 75 kcal) of plain, unsweetened, low-fat yogurt for a fruity, creamy treat totaling 91 kcal. It’s free of added sugars and feels indulgent, like Greek yogurt, without derailing my diet.
For a crunchy, savory bite, I spread 2 heaped tbsp (50g, 54 kcal) of low-fat cottage cheese with 6 cherry tomatoes (20 kcal) on a rice cake (32 kcal) for a colourful snack at 106 kcal. Displayed on a wooden board, it’s as pretty as it is satisfying. Another favorite is slicing a red pepper (34 kcal) into sticks and dipping it in 3 tbsp of reduced-fat hummus (65 kcal) for a 99 kcal snack that’s thick, creamy, and crunchy. I’ve even tried beetroot hummus for a twist, inspired by healthy recipes. These options keep my heart healthy and help me hit my 5-a-day goal, like pairing a hard-boiled egg (84 kcal) with a chopped medium tomato (80g, 12 kcal) and a handful of spinach leaves (25g, 4 kcal) for a 100 kcal savory snack.
When I crave sweetness, I slice a small banana (65 kcal) onto a medium slice of wholemeal toast (84 kcal) for a quick, healthy sweet treat. Though it’s slightly over at 149 kcal, it’s perfect for busier days, and I’ve learned other healthy toast toppings to mix it up. For something simple, a small glass (150ml, 69 kcal) of semi-skimmed milk with 1 tbsp of raisins (27 kcal) offers a 96 kcal snack with a hint of sweetness. I’ve checked if cow’s milk is healthy for my heart, and it fits perfectly. For a classic, comforting option, I top a crumpet (83 kcal) with 1 tsp of low-fat spread (17 kcal) for exactly 100 kcal, choosing margarine over butter for heart health.
On the go, I grab 3 dried apricots (56 kcal) and 8 whole almonds (51 kcal) for a 107 kcal fruity, nutty snack that’s easy to carry. Nuts like almonds are healthy food swaps that keep me full. Another go-to is a quarter of an avocado (68 kcal) on a crispbread (28 kcal) for a 96 kcal snack that’s creamy, nutty, and crunchy. These snacks, updated as of 1 July 2025, take just two minutes to prep and align with my goal to lose weight. By choosing these heart-healthy options, like apple (34 kcal) with 1/2 tbsp peanut butter (49 kcal, no added sugar, salt, or oil) for 83 kcal, I enjoy fresh, tasty flavors that keep my calories low and my health high.
