20 Healthy Snacks for Weight Loss: Low-Calorie, High-Protein Options

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Why snacking matters for weight loss

The right snacks can make or break your weight loss journey. Smart snacks bridge the gap between meals, prevent overeating, and provide essential nutrients. The wrong snacks — chips, cookies, candy — add hundreds of empty calories that sabotage your deficit.

The ideal weight loss snack is under 200 calories, contains at least 7 grams of protein, and includes fiber for satiety. Here are 20 options that meet these criteria.

High-protein snacks

1. Greek yogurt with berries

165 calories | 17g protein | 3g fiber

1 cup (227g) plain non-fat Greek yogurt + 1/2 cup mixed berries. The protein keeps you full, and berries add antioxidants and fiber without many calories.

2. Hard-boiled eggs

140 calories | 12g protein | 0g fiber

2 large eggs. One of the most portable, nutrient-dense snacks available. Eggs are one of the most satiating foods you can eat, scoring highest on the Satiety Index.

3. Cottage cheese with pineapple

120 calories | 14g protein | 1g fiber

1/2 cup low-fat cottage cheese + 1/4 cup pineapple chunks. Cottage cheese is rich in casein protein, which digests slowly and keeps you full for hours.

4. Edamame

120 calories | 11g protein | 5g fiber

1 cup steamed edamame in pods. A complete plant-based protein with fiber that keeps you satisfied. Sprinkle with sea salt for flavor.

5. Turkey roll-ups

150 calories | 18g protein | 0g fiber

4 slices deli turkey breast rolled with 1 slice provolone cheese. Ultra-low carb, high protein, and satisfying. Choose low-sodium turkey when possible.

6. Tuna on cucumber slices

130 calories | 16g protein | 1g fiber

1/2 cup tuna (canned in water) with 1 tsp Greek yogurt instead of mayo, served on cucumber rounds. High protein, very low calorie, and refreshing.

Fruit and nut snacks

7. Apple with almond butter

165 calories | 3g protein | 4g fiber

1 medium apple + 1 tbsp almond butter. The fiber from the apple and healthy fats from almond butter create lasting satiety.

8. Banana with peanut butter

175 calories | 4g protein | 3g fiber

1 small banana + 1 tbsp peanut butter. Classic and satisfying. The potassium in bananas also helps with muscle recovery after exercise.

9. Mixed berries with whipped topping

95 calories | 1g protein | 4g fiber

1 cup mixed berries (strawberries, blueberries, raspberries) + 2 tbsp light whipped topping. A dessert-like snack for under 100 calories.

10. Handful of almonds

160 calories | 6g protein | 3g fiber

23 almonds (1 oz). Pre-portion your nuts — they are healthy but calorie-dense. Studies show that nut eaters tend to weigh less than non-nut eaters.

Vegetable-based snacks

11. Carrot sticks with hummus

150 calories | 5g protein | 5g fiber

1 cup carrot sticks + 3 tbsp hummus. Crunchy, satisfying, and packed with beta-carotene and fiber.

12. Celery with cream cheese

100 calories | 2g protein | 2g fiber

4 celery stalks + 2 tbsp light cream cheese. Very low calorie with a satisfying crunch. Add everything bagel seasoning for extra flavor.

13. Bell pepper with guacamole

160 calories | 3g protein | 6g fiber

1 cup sliced bell peppers + 1/4 avocado mashed. Healthy monounsaturated fats from avocado plus vitamin C from peppers.

14. Roasted chickpeas

130 calories | 6g protein | 5g fiber

1/3 cup roasted chickpeas. Crunchy like chips but packed with protein and fiber. Toss with olive oil, paprika, and salt, then roast at 400°F for 25 minutes.

Quick and convenient snacks

15. String cheese

80 calories | 7g protein | 0g fiber

1 stick part-skim mozzarella string cheese. Perfect for on-the-go. Pair with a piece of fruit for a more filling snack.

16. Protein shake

120 calories | 20g protein | 1g fiber

1 scoop whey protein powder mixed with water. The fastest, lowest-calorie way to get 20g of protein. Read more about protein powder for weight loss.

17. Beef jerky

80 calories | 14g protein | 0g fiber

1 oz beef jerky. Ultra-high protein, very low calorie, and shelf-stable. Choose low-sugar varieties — many brands add significant sugar.

18. Rice cakes with avocado

130 calories | 2g protein | 3g fiber

2 plain rice cakes + 1/4 avocado mashed + everything seasoning. A satisfying crunchy snack with healthy fats.

19. Overnight oats

180 calories | 6g protein | 4g fiber

1/4 cup rolled oats + 1/2 cup unsweetened almond milk + 1 tbsp chia seeds + 1/2 cup berries. Prep the night before for a grab-and-go morning snack.

20. Dark chocolate and almonds

170 calories | 5g protein | 3g fiber

1 square (0.5 oz) dark chocolate (70%+) + 15 almonds. Satisfies sweet cravings while providing healthy fats and antioxidants. The key is portion control.

How to build your own weight loss snacks

Use this simple formula: protein + fiber + flavor. Combine a protein source (Greek yogurt, eggs, cheese, jerky) with a fiber source (fruit, vegetables, whole grains) and add flavor (spices, herbs, healthy fats). This ensures your snack is satisfying and nutritious.

Calculate your daily protein target with our Protein Calculator and your calorie budget with our Calorie Deficit Calculator.

Snacks to avoid for weight loss

• Chips and pretzels (300+ calories per serving, low satiety)
• Granola bars (often 200+ calories with 12g+ sugar)
• Trail mix with candy (300+ calories per handful)
• Flavored yogurt cups (20+ grams of sugar)
• Smoothies from juice bars (300-600 calories, mostly sugar)
• "Healthy" cookies and muffins (often just as caloric as regular versions)

When snacking is not enough

If you are constantly hungry despite eating adequate protein and fiber, there may be underlying hormonal factors at play. GLP-1 medications reduce appetite by mimicking the hormone that signals fullness to your brain. For people with a BMI of 30 or higher, these medications can make weight loss dramatically easier.

The bottom line

Smart snacking supports weight loss by preventing hunger and overeating. Choose snacks under 200 calories with at least 7g of protein — like Greek yogurt, hard-boiled eggs, edamame, or apple with almond butter. Avoid processed snacks disguised as healthy, and always pre-portion your servings. For those struggling with constant hunger, GLP-1 medications offer powerful appetite control.

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