Healthy Snack Suggestions

Whether you crave sweet or savory snacks, this list has some great, convenient, low-calorie options for you.  Try to limit yourself to one processed (pre-packaged) snack per day, and choose from a healthy snack option for any other snacks in your daily meal plan.

Low-calorie Savory and Sweet Snacks (100- 200 calories each)

Processed Sweet Treats

  • 100-calorie cookie packs
  • 100-calorie fun-size candy bars
  • 100-150 calorie frozen treats (Skinny Cow, Edy’s, Healthy Choice, Arctic Zero, Smart Ones, Weight Watcher’s, sugar-free)
  • Pudding cups
  • Jell-O cups
  • Sugar-free Jell-O cups with low-fat whipped cream on top
  • Snack bars (Luna, Lara, Atkins, Slimfast, Glucerna, Fiber One, Snackwell’s)
  • 1 cup of unsweetened applesauce, sprinkle with cinnamon
  • 1 packet of low-sugar oatmeal

Processed Savory Snacks

  • Snap pea crisps
  • Soy crisps 
  • 100-150 calorie snack bags (Sun Chips, Goldfish, Annie’s bunny snacks, pretzels, tortilla chips, potato chips, Cheetos, Fritos, Doritos)
  • 15 Wheat Thins or Triscuits and 1 Laughing Cow cheese wedge
  • 100 calorie bags of popcorn
  • Broccoli and/or cauliflower with 2 TBS low-fat ranch dressing
  • 1 corn tortilla or whole grain pita and 2 TBS hummus
  • 4-8 oz of V8 juice

Healthy Snack Guide (100-200 calories each)  *all of these snacks contain a good source of protein

  • Low-fat cottage cheese (4 oz) with cinnamon, 1 tsp honey, or fruit
  • Yogurt (6 oz non-fat, plain, or 4 oz non-fat with 1/4 cup berries)
  • Banana with 2 TBS of PB2 powder
  • 1 cup of soy milk or 1% low-fat milk
  • Kashi granola bar
  • Apple with 1 TBS of peanut butter or 2 TBS of PB2 powder
  • Pear or apple with 2 Laughing Cow low-fat cheese wedges
  • KIND fruit and nut bar
  • String cheese with veggies (low-carb veggies)
  • 1/2 whole-grain English muffin and 1 slice of low-fat cheese
  • 1 hard-boiled egg or 2 egg whites with 1 whole-grain sandwich thin
  • 3 pieces of sliced turkey, tomato/cucumber/mustard
  • 100-calorie pack of nuts (or 1/4 cup serving of nuts)
  • 1/2 cup edamame
  • 100-calorie pack of hummus with veggies (carrots, celery, grape tomatoes)
  • Sliced cucumbers with 2 Laughing Cow cheese wedges

(Center for Lifestyle Medicine, 2014)