Snacking means eating small portions of food between regular meals. Choosing snacks rich in protein, fiber, and healthy fats can help you stay full and maintain steady energy throughout the day (1 Trusted Source).

Although research results vary on whether snacking directly supports weight loss, some studies suggest that eating smaller, frequent portions may help control appetite and stabilize blood sugar levels (2 Trusted Source).

Snacking can also help increase your intake of nutrient-dense foods — especially fruits and vegetables — which many people still don’t consume enough of (3 Trusted Source).

With a little planning and a focus on whole, nutritious foods, smart snacking can support long-term weight management by reducing cravings and helping you feel satisfied between meals (4 Trusted Source).

No single snack will directly cause weight loss, but the 29 healthy snack ideas below can fit into a balanced eating pattern that supports your goals.

1. Mixed nuts

Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber.

They’re linked to numerous health benefits and are very filling. Studies suggest that eating nuts in moderation may help you lose weight. Since they’re high in calories, aim to stick to about 1 ounce or 1/4 cup (6Trusted Source, 7Trusted Source, 8Trusted Source).

2. Red bell pepper with guacamole

Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. Guacamole is also a rich source of nutrients and minerals (9Trusted Source, 10Trusted Source).

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 (Trusted Source9Trusted Source, 10Trusted Source).

3. Greek yogurt and mixed berries

Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around (11Trusted Source, 12Trusted Source).

Add a mixture of differently colored berries to your yogurt to get an array of nutrients — and a mix of their sweet and tart flavors.

4. Apple slices with peanut butter

Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack (13Trusted Source, 14Trusted Source).

By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Just look for one that only contains peanuts and salt and no added sugar (15Trusted Source).

5. Cottage cheese and fruit

Cottage cheese is high in filling protein, boasting 25 grams in just 1 cup (16Trusted Source).

Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack. Try it with tropical fruits such as pineapple, papaya, or watermelon.

6. Celery sticks with cream cheese

Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full.

This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese.

Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories (17Trusted Source, 18Trusted Source).

7. Kale chips

Kale is incredibly healthy, as it’s loaded with fiber, antioxidants, and minerals and has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens (19Trusted Source, 20Trusted Source).

Pairing kale with olive oil makes not only more delicious and crispy chips but also a more balanced and filling snack.

8. Cucumber slices with hummus

Cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus.

Hummus is typically made from chickpeas, tahini, olive oil, and garlic. Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats (26Trusted Source).

Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus will help keep you full for under 100 calories (27Trusted Source, 28Trusted Source).

9. A piece of fruit

A piece of fruit can be an incredibly satisfying snack. Portable, easy-to-eat fruits include apples, pears, grapes, grapefruit, and oranges. 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. To make it more satisfying, pair your fruit with nuts or yogurt.

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10. Cherry tomatoes with mozzarella

Tomatoes and mozzarella cheese are a nutritious and yummy way to add more veggies to your diet.

Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats.

11. Chia pudding

Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein (29Trusted Source).

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.

12. Hard-boiled eggs

Eggs are incredibly filling, thanks to their protein content (30Trusted Source, 31Trusted Source).

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 (32Trusted Source).

Make sure to eat the yolk to get important nutrients like vitamin D and choline (33Trusted Source).

13. Baby carrots with blue cheese dressing

Pairing carrots with a creamy salad dressing or dip is a great idea. Aside from keeping you fuller for longer, fat increases your absorption of carrot’s fat-soluble vitamins, such as vitamin A (34Trusted Source).

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 (35Trusted Source, 36Trusted Source).

14. Cheese with crackers or fruit

Cheese is a delicious, high protein food that’s filling enough to be a snack on its own. However, pairing it with whole-grain crackers or a piece of fruit adds some fiber to your snack.

Cheese delivers protein and calcium, but the amounts of those nutrients vary slightly depending on the type you choose (38Trusted Source, 39Trusted Source).

15. Beef jerky or beef sticks

Beef jerky or beef sticks make excellent high protein, portable snacks. That said, 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 (40Trusted Source).

Most beef jerkies and sticks contain about 9 grams of protein per ounce (28 grams) (41Trusted Source).

16. Protein smoothie

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.

You can also try Greek yogurt or silken tofu to boost the protein content of your smoothie (42Trusted Source, 43Trusted Source).

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17. Whole wheat toast with canned fish

Canned fish is a fantastic option that requires no refrigeration. In particular, salmon and sardines are incredibly high in om…. Read more ▼

Medically reviewed by Jared Meacham, PhD., RD, CSCS