Recipe guide
Healthy Snacks: 15 Easy Ideas With Calories, Protein and Fiber
Simple whole-food snacks for work, home and weight management, with calories, protein and fiber from USDA data and tips for portions that actually satisfy.
This page is for general education and is not medical advice. Talk with your clinician or a registered dietitian before major diet changes or starting supplements, especially if you take medication, are pregnant, or have a chronic condition. See our medical disclaimer.
What makes a snack satisfying
- Pair protein or fat with fiber: for example fruit with nuts, vegetables with hummus, or yogurt with berries. Harvard’s Nutrition Source notes that snacks with protein, fiber and whole grains, such as nuts, yogurt and popcorn, tend to be more satisfying.
- Mind the portion: about 150 to 250 calories is a common rule of thumb. Check the serving size on packaged snacks, since a bag may hold 2 or 3 servings.
- Snack on purpose: eating while distracted, or from boredom or stress, makes it easy to eat more than you meant to.
- Use the Dietary Guidelines’ picks: raw vegetables, fresh fruit, nuts and plain yogurt are the nutrient-dense snacks they highlight.
15 healthy snacks with calories, protein and fiber
| Food | Portion | kcal | Protein | Fiber |
|---|---|---|---|---|
| Apple with peanut butter Add 1 tbsp peanut butter for about 95 kcal and 4 g protein more | 1 medium apple | 95 | 0.5 g | 4.4 g |
| Plain Greek yogurt (nonfat) Top with berries or a few nuts | 6 oz | 100 | 17.3 g | 0.0 g |
| Hard-boiled egg Easy to prep in batches | 1 large egg | 78 | 6.3 g | 0.0 g |
| Cottage cheese (2%) Pairs well with fruit or tomatoes | ½ cup | 92 | 11.8 g | 0.0 g |
| Edamame Plant protein plus fiber | ½ cup, prepared | 94 | 9.3 g | 4.1 g |
| Almonds Portion out ahead; nuts are calorie-dense | 1 oz (about 23) | 162 | 5.9 g | 3.5 g |
| Pistachios In-shell slows you down | 1 oz (about 49) | 160 | 5.9 g | 2.9 g |
| Peanuts, dry-roasted Choose unsalted or lightly salted | 1 oz | 164 | 6.8 g | 2.4 g |
| Hummus with baby carrots Plus 1 cup carrots: about 50 kcal and 3.5 g fiber more | ¼ cup hummus | 142 | 4.7 g | 3.3 g |
| Roasted chickpeas Values for plain cooked chickpeas before oil | ½ cup cooked, then roasted | 134 | 7.3 g | 6.2 g |
| Air-popped popcorn A whole grain; go easy on butter and salt | 3 cups | 93 | 3.1 g | 3.5 g |
| Raspberries One of the highest-fiber fruits | 1 cup | 64 | 1.5 g | 8.0 g |
| Banana Portable and inexpensive | 1 medium | 105 | 1.3 g | 3.1 g |
| Orange A good source of vitamin C | 1 medium | 62 | 1.2 g | 3.1 g |
| String cheese (part-skim mozzarella) Pair with fruit or whole-grain crackers | 1 stick (1 oz) | 71 | 6.8 g | 0.0 g |
Snack recipes
- Crispy roasted chickpeas
- Classic hummus with veggies
- Nut and seed trail mix
- Fresh guacamole with vegetable sticks
- Frozen yogurt berry bark
- Dark chocolate strawberries for something sweet
Easy snack combos
- Apple or pear slices with 1 tbsp peanut or almond butter
- Plain Greek yogurt with raspberries and a spoon of chia seeds
- Baby carrots, cucumber and pepper strips with hummus
- A hard-boiled egg with cherry tomatoes
- Air-popped popcorn tossed with a little olive oil and spices
- String cheese with grapes or a few whole-grain crackers
Common questions
How many calories should a snack have?
Harvard’s Nutrition Source suggests a general rule of thumb of about 150 to 250 calories per snack, for example an apple with a tablespoon of peanut butter. Your needs depend on your size, activity and goals.
What are good healthy snacks for weight loss?
Snacks that combine protein and fiber, such as Greek yogurt with berries, an apple with nut butter, edamame, or vegetables with hummus, tend to be more filling for their calories. Portioning nuts and packaged snacks ahead of time helps, because it is easy to eat several servings from a large bag. Weight management depends on your overall eating pattern, not any single snack.
What are healthy snacks to keep at work?
Shelf-stable picks include single portions of nuts or seeds, roasted chickpeas, whole-grain crackers, fresh whole fruit such as apples, bananas and oranges, and nut butter packets. If you have a fridge, add yogurt, cottage cheese, string cheese, hard-boiled eggs and cut vegetables with hummus.
Are packaged 'healthy' snacks a good choice?
Some are. Check the Nutrition Facts label for the serving size, added sugars, sodium and fiber, and look at the ingredient list. A package often holds more than one serving.