Wellness Nutrition Eat Well 14 Best Snacks for Weight Loss Need help sticking to your diet? Start snacking on these good-for-you treats. By K. Aleisha Fetters K. Aleisha Fetters K. Aleisha Fetters is a certified strength and conditioning specialist, author, and experienced health journalist. Her work has appeared in both print and online publications including TIME, Women’s Health, Men’s Health, Runner’s World, SELF, SHAPE, U.S. News & World Report, Everyday Health, Men’s Fitness, Yahoo! Health, and Furthermore by Equinox. health's editorial guidelines Updated on March 22, 2023 Medically reviewed by Melissa Nieves, LND Medically reviewed by Melissa Nieves, LND Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC. She also works as a bilingual telehealth dietitian for Vida Health Program. learn more Share this page on Facebook Share this page on Twitter Share this page on Pinterest Email this page Trying to lose weight doesn't necessarily mean sacrificing snacks. The right kind of snacks can actually help you lose weight. Healthy snacks ensure you won't be ravenous come mealtime. They also keep your fat-burning metabolism revved up. Here are several of the best snacks for weight loss, with both store-bought and make-your-own snack ideas. Each nosh packs 150 to 200 calories, is filled with good-for-you nutrients, and will make you feel like your diet is about anything but deprivation. Does Eating Fruit Make You Gain Weight? Greek Yogurt With Raspberries and Honey Sweet, creamy, and filling, this trio feels completely indulgent. The combination of fiber, healthy fat, and protein will get you over any 3-p.m. slump. Plus, the vitamin C in raspberries may increase your body's fat-burning ability. Honey is not only a delicious sweetener, but it also offers a myriad of health benefits. Its antioxidant and anti-inflammatory properties may work to treat several conditions including diabetes and high blood pressure. There is also some evidence that honey can help lower body weight. Yogurt also seems to be related to lower body weight and a smaller waist. It may also prevent you from gaining weight. This treat is easy to make on your own: Combine a single-serving container of Greek yogurt, a cup of raspberries, and a half-tablespoon of honey. Grapes and Walnuts No matter how much you love both grapes and walnuts, there are only so many you can eat. That's because grapes are super sweet and juicy, and walnuts are hardy and filling. Like other fruits, grapes are super healthy. The water and fiber they contain can help keep your gut happy. Purple grapes also contain a pigment called anthocyanin, which has been associated with weight loss. (This pigment can also be found in other foods like mulberries, blueberries, and strawberries.) If you're trying to lose weight, walnuts may be the right snack for you. They've been shown to promote weight loss in people with overweight and obesity. Walnuts may also benefit your LDL cholesterol levels (the "bad" cholesterol) and blood pressure. Snack on one cup of grapes and a handful of walnuts to make a powerful combo of natural sugars, fiber, healthy fats, and protein. This combo delivers nutrients that provide long-lasting energy. KIND Healthy Grains Bar The KIND Health Grains bar is a gluten-free snack that contains amaranth, quinoa, millet, buckwheat, and oats. Although more research is needed in this area, whole grains may also be good for weight loss. Getting the recommended amount of whole grains in your diet seems to be related to lower body weight and waist size. Clif Bar vs. Kind Bar—Which Is Really Healthier? Edamame Hummus If you're craving chips and dip but don't want to compromise your healthy diet, reach for some buckwheat crackers instead. Paired with edamame hummus, they make a delicious snack. The starches, proteins, and other substances in buckwheat grains may harbor important health benefits. Buckwheat has been seen to protect against not only obesity, but also high blood pressure, cardiovascular diseases, and gallstones. Edamame hummus may have some benefits for your waistline. The protein, isoflavones, and fiber in soybeans can make you feel full and discourage your body from producing fat. Wheat Thins and Cottage Cheese Dip 10 Wheat Thins in the cottage cheese, or enjoy them side-by-side. In one half-cup serving of cottage cheese, you can get one-quarter of your recommended daily intake of protein. Rather than a nonfat variety, go for 2% or even full-fat. The fat combined with the protein will keep your stomach full until mealtime. Plus, dairy like cottage cheese may also help with weight loss. Studies have shown that if you're already cutting back on calories, an increased amount of dairy in your diet may help you lose fat without sacrificing your lean muscle mass. Mediterranean Hummus Tray Get your Mediterranean diet on: Cucumbers, olives, and hummus are all high in fiber, low in fat, and pair perfectly for a snack that feels more like a meal. Whether combined or on their own, cucumbers are a great fruit for snacking. They have a high water content, so they'll help you keep hydrated and feeling full. In addition, they boast antioxidant, anti-inflammatory, heart-protecting, antimicrobial, anti-aging, and anti-cancer properties. Hummus made from chickpeas can also be great for weight management. Plus, it will help you regulate glucose and insulin and may help protect against cardiovascular diseases. Olives are good for you for a number of reasons. Even if they may not help you lose weight directly, olives are high in monounsaturated fat, fiber, and vitamin E. Vitamin E is a powerful antioxidant, and the other components in olives may help protect against cardiovascular disease and inflammation. However, olives are also high in salt. If you're following a low-salt diet, you may want to be mindful of consumption. Your spread should include a cup of cucumber slices, about four kalamata olives, and about four tablespoons of hummus. Oatmeal and Blueberries Oats aren't just for breakfast—they're good any time you need a hearty treat. Full of fiber, they help regulate blood sugar levels to keep you from crashing. They can also help you reduce body weight, body fat, and waist-to-hip ratio. Meanwhile, blueberries add a kick of sweetness (and vitamin C) without any table sugar. While they may only be somewhat involved in helping you lose weight, you'll still want to include blueberries in your snacks for other reasons. Blueberries can help reduce inflammation, improve your gut microbiota, regulate blood glucose, boost brain function, and protect your blood vessels. These benefits translate into reduced risk of heart disease, type 2 diabetes, and maybe even Alzheimer's disease. Try a packet of plain, microwaveable oatmeal topped with a half cup of blueberries. 30 Best Foods With Fiber Banana With Peanut Butter Spread a tablespoon of peanut butter onto a banana. The carbs will give you a quick mood and energy spike, while the protein will keep the energy going for hours. Peanut consumption has not been shown to promote weight gain and can even have beneficial effects on triglycerides and other fats in your blood. When you purchase peanut butter, also check the list of ingredients on the label. Sometimes you'll find added oils or preservatives. Bananas are packed with potassium, an essential nutrient all cells in your body need. Eating one banana won't fully meet your daily potassium needs, but it will get you off to an excellent start. Rhythm Superfoods Kale Chips Whatever less-than-healthy potato chip variety you like, chances are Rhythm's kale chips have a similar flavor without all of the fat. The zesty nacho variety, for instance, has 1.5 grams of saturated fat, 5 grams of protein, and seven times your daily quota of vitamin K, which helps maintain strong bones. As an alternative, you could make your own kale chips. Kale offers great nutritional value and it's packed with antioxidants like vitamin C. Antioxidants can help reduce inflammation and ward off certain diseases. Foods like kale that are high in fiber may also help reduce your risk of obesity. Apple Slices With Cheese An apple a day might not necessarily keep the doctor away, but it could help prevent weight gain. There may be some benefits to cheese too. Eating cheese has been associated with a lower risk of cardiovascular disease and may even protect against type 2 diabetes. Experiment with your favorite apples and cheeses. If you're not sure where to start, try pairing a Gala apple with a half-inch slice of sharp cheddar cheese. Cheerios and Soy Nuts It's perhaps not the most obvious pairing, but could easily become one of your favorites. Cheerios have been Heart-Checked and certified by the American Heart Association. The Heart-Check program selects foods based on their nutritional value, which includes fat, cholesterol, salt, and more. Incorporate Heart-Check foods into your diet for heart-health benefits. Soy may also help you reach your weight-loss goals. Plus, if you include soy nuts in your diet, you could see improvements in blood pressure, blood glucose regulation, and inflammation. Put one quarter-cup of roasted, salted soy nuts and one half-cup of Multigrain Cheerios together, shake them up, and you'll be hooked. The sweet and salty combo makes for a scrumptious snack. It's also a great source of fiber and protein. Pear Nutrition: 5 Ways This Fruit Can Boost Your Health Pear Slices With Almond Butter Pears and almond butter make a tasty, healthy treat. Pears boast water, fiber, and fructose. They've also got lots of antioxidants to help prevent disease. Almond butter makes a great alternative to peanut butter. Almonds have been shown to decrease mean body mass and fat mass and promote gut health. Almonds come with other health benefits as well. You definitely won't want to pass over these tasty nuts in your snacks, whether whole, chopped, or ground into nut butter. Pair your pear with a tablespoon of almond butter for the perfect carb and protein combination. Turkey Rolls Sliced turkey breast doesn't need a bun! Lean protein sources like turkey are recommended for people who are trying to lose weight. They can also help reduce the risk of developing type 2 diabetes in people with overweight or obesity. Roll up five slices of turkey with two roasted red peppers and two teaspoons of spicy mustard. It's basically a mini meal, and it comes in at only 150 calories. Hardboiled Egg When hunger strikes, a hardboiled egg has got you covered. This excellent grab-and-go snack is high in protein. The protein will curb your appetite and keep you from reaching for something less-than-healthy. Plus eggs pack nutrients like vitamins D and B12, but contain only 78 calories. Having an egg a day, or maybe a handful a week, may not be a bad thing. One study found that a high-protein diet with whole eggs could help you keep your lean muscle mass as well as lose some weight. Save yourself some time by prepping a bunch of hard-boiled eggs at once. You can store them in the fridge for a quick hunger fix and a high-protein snack. A Quick Review Dieting to lose weight doesn't have to mean forgoing delicious treats. Sink your teeth into any of these tasty and healthy snacks to stay full while shedding fat. These scrumptious bites will delight your taste buds, and they have the potential to help you meet your weight-loss goals. With the many other health benefits they offer, you won't be missing out. Here's How To Get Control of Your Night Snacking Snack suggestions provided by Rania Batayneh, MPH, author of "The One One One Diet," as well as Georgie Fear, RD, author of "Lean Habits For Lifelong Weight Loss: Mastering 4 Core Eating Behaviors to Stay Slim Forever;" Gayl Canfield, RD, owner of EatWell4Life; and Cynthia Sass, MPH, RD, Health's contributing nutrition editor. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 25 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Arent SM, Walker AJ, Pellegrino JK, et al. The combined effects of exercise, diet, and a multi-ingredient dietary supplement on body composition and adipokine changes in overweight adults. J Am Coll Nutr. 2018;37(2):111-120. doi:10.1080/07315724.2017.1368039 Ramli NZ, Chin KY, Zarkasi KA, Ahmad F. A review on the protective effects of honey against metabolic syndrome. Nutrients. 2018;10(8):1009. doi:10.3390/nu10081009 Eales J, Lenoir-Wijnkoop I, King S, et al. Is consuming yoghurt associated with weight management outcomes? Results from a systematic review. Int J Obes (Lond). 2016;40(5):731-746. doi:10.1038/ijo.2015.202 Naureen Z, Dhuli K, Donato K, et al. Foods of the Mediterranean diet: citrus, cucumber and grape. J Prev Med Hyg. 2022;63(2 Suppl 3):E21-E27. doi:10.15167/2421-4248/jpmh2022.63.2S3.2743 Rock CL, Flatt SW, Barkai HS, Pakiz B, Heath DD. Walnut consumption in a weight reduction intervention: effects on body weight, biological measures, blood pressure and satiety. Nutr J. 2017;16:76. doi:10.1186/s12937-017-0304-z KIND. Peanut Butter Dark Chocolate. Maki KC, Palacios OM, Koecher K, et al. The relationship between whole grain intake and body weight: results of meta-analyses of observational studies and randomized controlled trials. Nutrients. 2019;11(6):1245. doi:10.3390/nu11061245 Luthar Z, Golob A, Germ M, Vombergar B, Kreft I. Tartary buckwheat in human nutrition. Plants (Basel). 2021;10(4):700. doi:10.3390/plants10040700 Mu Y, Kou T, Wei B, et al. Soy products ameliorate obesity-related anthropometric indicators in overweight or obese Asian and non-menopausal women: a meta-analysis of randomized controlled trials. Nutrients. 2019;11(11):2790. doi:10.3390/nu11112790 Stonehouse W, Wycherley T, Luscombe-Marsh N, Taylor P, Brinkworth G, Riley M. Dairy intake enhances body weight and composition changes during energy restriction in 18–50-year-old adults—a meta-analysis of randomized controlled trials. Nutrients. 2016;8(7):394. doi:10.3390/nu8070394 Wallace TC, Murray R, Zelman KM. The nutritional value and health benefits of chickpeas and hummus. Nutrients. 2016;8(12):766. doi:10.3390/nu8120766 Rocha J, Borges N, Phnho O. Table olives and health: a review. J Nutr Sci. 2020;9:e57. doi:10.1017/jns.2020.50 Chang HC, Huang CN, Yeh DM, Wang SJ, Peng CH, Wang CJ. Oat prevents obesity and abdominal fat distribution, and improves liver function in humans. Plant Foods Hum Nutr. 2013;68(1):18-23. doi:10.1007/s11130-013-0336-2 Kalt W, Cassidy A, Howard LR. Recent research on the health benefits of blueberries and their anthocyanins. Adv Nutr. 2020;11(2):224-236. doi:10.1093/advances/nmz065 Parilli-Moser I, Hurtado-Barroso S, Guasch-Ferré M, Lamuela-Raventós RM. Effect of peanut consumption on cardiovascular risk factors: a randomized clinical trial and meta-analysis. Front Nutr. 2022;9:853378. doi:10.3389/fnut.2022.853378 NIH Office of Dietary Supplements. Potassium. Migliozzi M, Thavarajah D, Thavarajah P, Smith P. Lentil and kale: complementary nutrient-rich whole food sources to combat micronutrient and calorie malnutrition. Nutrients. 2015;7(11):9285-9298. doi:10.3390/nu7115471 Asgary S, Rastqar A, Keshvari M. Weight loss associated with consumption of apples: a review. J Am Coll Nutr. 2018;37(7):627–639. doi:10.1080/07315724.2018.1447411 Mozaffarian D. Dairy foods, obesity, and metabolic health: the role of the food matrix compared with single nutrients. Adv Nutr. 2019;10(5):917S-923S. doi:10.1093/advances/nmz053 American Heart Association. Find Heart-Check certified foods in the grocery store. Ramdath DD, Padhi EMT, Sarfaraz S, Renwick S, Duncan AM. Beyond the cholesterol-lowering effect of soy protein: a review of the effects of dietary soy and its constituents on risk factors for cardiovascular disease. Nutrients. 2017;9(4):324. doi:10.3390/nu9040324 Reiland H, Slavin J. Systematic review of pears and health. Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112 Dreher ML. A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota. Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968 National Institute of Diabetes and Digestive and Kidney Diseases. Your game plan to prevent type 2 diabetes. Wright CS, Zhou J, Sayer RD, Kim JE, Cambell WW. Effects of a high-protein diet including whole eggs on muscle composition and indices of cardiometabolic health and systemic inflammation in older adults with overweight or obesity: a randomized controlled trial. Nutrients. 2018;10(7):946. doi:10.3390/nu10070946