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Choosing snacks that are simple and healthy can be quite a challenge.
This table provides a breakdown of simple to prepare, healthy snacks.
The snacks are sorted by category, including the macros (protein, calories, carbs, fat, and fiber) per serving.
You can mix and match these snacks based on your dietary needs. Enjoy!
| Category | Snack | Quantity | Macro Detail |
|---|
High Protein Snacks
| High Protein | Greek Yogurt (plain, non-fat) | 1 cup (240g) | Protein: 20g, Calories: 100, Carbs: 9g, Fat: 0g, Fiber: 0g |
| High Protein | Cottage Cheese (low-fat) | 1/2 cup (120g) | Protein: 14g, Calories: 90, Carbs: 6g, Fat: 2g, Fiber: 0g |
| High Protein | Edamame (steamed) | 1/2 cup (80g) | Protein: 11g, Calories: 120, Carbs: 9g, Fat: 5g, Fiber: 4g |
| High Protein | Hard-boiled eggs | 2 large (100g) | Protein: 12g, Calories: 155, Carbs: 1g, Fat: 11g, Fiber: 0g |
| High Protein | Turkey slices (lean) | 3 oz (85g) | Protein: 18g, Calories: 120, Carbs: 0g, Fat: 2g, Fiber: 0g |
| High Protein | Tuna (canned in water) | 1 can (165g) | Protein: 42g, Calories: 150, Carbs: 0g, Fat: 1g, Fiber: 0g |
| High Protein | Beef jerky (low sodium) | 1 oz (28g) | Protein: 10g, Calories: 70, Carbs: 3g, Fat: 2g, Fiber: 0g |
| High Protein | Protein bars (low-sugar, high-protein) | 1 bar (50g) | Protein: 20g, Calories: 200, Carbs: 15g, Fat: 7g, Fiber: 5g |
| High Protein | Tofu (firm) | 1/4 block (80g) | Protein: 10g, Calories: 70, Carbs: 2g, Fat: 4g, Fiber: 1g |
Low Calorie Snacks
| Low Calorie | Celery with light cream cheese | 1 cup (100g) | Protein: 1g, Calories: 40, Carbs: 8g, Fat: 2g, Fiber: 2g |
| Low Calorie | Cucumber slices with lemon and pepper | 1 cup (100g) | Protein: 1g, Calories: 16, Carbs: 4g, Fat: 0g, Fiber: 1g |
| Low Calorie | Air-popped popcorn (no butter) | 3 cups (24g) | Protein: 3g, Calories: 90, Carbs: 18g, Fat: 1g, Fiber: 4g |
| Low Calorie | Pickles (low sodium) | 2 large (120g) | Protein: 1g, Calories: 10, Carbs: 2g, Fat: 0g, Fiber: 1g |
| Low Calorie | Jello (sugar-free) | 1 serving (1/2 cup) | Protein: 1g, Calories: 10, Carbs: 3g, Fat: 0g, Fiber: 0g |
| Low Calorie | Zucchini chips (baked) | 1/2 cup (80g) | Protein: 1g, Calories: 35, Carbs: 8g, Fat: 0g, Fiber: 2g |
| Low Calorie | Sugar snap peas | 1/2 cup (60g) | Protein: 2g, Calories: 30, Carbs: 6g, Fat: 0g, Fiber: 2g |
| Low Calorie | Cherry tomatoes | 1/2 cup (75g) | Protein: 1g, Calories: 15, Carbs: 3g, Fat: 0g, Fiber: 1g |
Low Carb Snacks
| Low Carb | Avocado on cucumber slices | 1/2 avocado (75g) | Protein: 2g, Calories: 120, Carbs: 6g, Fat: 10g, Fiber: 5g |
| Low Carb | Almonds (unsweetened) | 10 almonds (15g) | Protein: 3g, Calories: 85, Carbs: 3g, Fat: 7g, Fiber: 2g |
| Low Carb | Cheese (string, low-fat) | 1 piece (24g) | Protein: 6g, Calories: 60, Carbs: 1g, Fat: 3g, Fiber: 0g |
| Low Carb | Chicken breast slices (grilled) | 3 oz (85g) | Protein: 26g, Calories: 140, Carbs: 0g, Fat: 3g, Fiber: 0g |
| Low Carb | Olives | 8 olives (40g) | Protein: 0g, Calories: 40, Carbs: 2g, Fat: 4g, Fiber: 1g |
| Low Carb | Zucchini with hummus | 1 medium zucchini (200g) | Protein: 3g, Calories: 80, Carbs: 8g, Fat: 5g, Fiber: 2g |
High Fiber Snacks
| High Fiber | Chia seed pudding (unsweetened almond milk) | 1/2 cup (120g) | Protein: 3g, Calories: 150, Carbs: 15g, Fat: 9g, Fiber: 5g |
| High Fiber | Apple slices with almond butter | 1 medium apple (182g) | Protein: 2g, Calories: 200, Carbs: 30g, Fat: 9g, Fiber: 4g |
| High Fiber | Avocado on whole grain toast | 1/2 avocado + 1 slice | Protein: 4g, Calories: 180, Carbs: 20g, Fat: 12g, Fiber: 7g |
| High Fiber | Mixed berries (raspberries, blackberries) | 1 cup (140g) | Protein: 2g, Calories: 60, Carbs: 15g, Fat: 1g, Fiber: 8g |
| High Fiber | Roasted chickpeas | 1/4 cup (30g) | Protein: 5g, Calories: 130, Carbs: 22g, Fat: 3g, Fiber: 5g |
| High Fiber | Oatmeal with flaxseeds | 1/2 cup (120g) | Protein: 6g, Calories: 150, Carbs: 24g, Fat: 5g, Fiber: 6g |
| High Fiber | Carrot sticks with guacamole | 1/2 cup carrots (60g) | Protein: 1g, Calories: 70, Carbs: 13g, Fat: 6g, Fiber: 4g |
| High Fiber | Whole wheat pita with hummus | 1/2 pita + 2 tbsp hummus | Protein: 5g, Calories: 160, Carbs: 28g, Fat: 5g, Fiber: 6g |
Low Fat Snacks
| Low Fat | Air-popped popcorn | 3 cups (24g) | Protein: 3g, Calories: 90, Carbs: 18g, Fat: 1g, Fiber: 4g |
| Low Fat | Lightly salted edamame | 1/2 cup (80g) | Protein: 11g, Calories: 120, Carbs: 9g, Fat: 5g, Fiber: 4g |
| Low Fat | Jicama sticks with lime | 1/2 cup (80g) | Protein: 1g, Calories: 35, Carbs: 8g, Fat: 0g, Fiber: 4g |
| Low Fat | Cucumber salad with vinegar | 1 cup (150g) | Protein: 1g, Calories: 20, Carbs: 5g, Fat: 0g, Fiber: 1g |
| Low Fat | Rice cakes (plain) | 2 cakes (18g) | Protein: 1g, Calories: 70, Carbs: 14g, Fat: 0g, Fiber: 0g |
| Low Fat | Baked apple with cinnamon | 1 medium apple (182g) | Protein: 1g, Calories: 100, Carbs: 26g, Fat: 0g, Fiber: 5g |
Snacks that Combine High Protein, Low Calorie, Low Carb, High Fibre, and Low Fat
| Combination | Grilled chicken breast with cucumber slices | 3 oz (85g) + 1/2 cup | Protein: 28g, Calories: 150, Carbs: 4g, Fat: 3g, Fiber: 1g |
| Combination | Cottage cheese with chia seeds | 1/2 cup cottage cheese (120g) + 1 tbsp chia seeds | Protein: 19g, Calories: 160, Carbs: 12g, Fat: 7g, Fiber: 5g |
| Combination | Tuna salad (light mayo, mustard) | 1 can (165g) + 1 tbsp mayo | Protein: 40g, Calories: 200, Carbs: 3g, Fat: 7g, Fiber: 0g |
| Combination | Shrimp cocktail (no sugar-added cocktail sauce) | 6 shrimp (100g) | Protein: 24g, Calories: 120, Carbs: 4g, Fat: 1g, Fiber: 0g |
| Combination | Protein shake (low-carb protein powder, almond milk) | 1 scoop protein powder + 1 cup almond milk | Protein: 20g, Calories: 120, Carbs: 2g, Fat: 4g, Fiber: 2g |
