10 Healthy Snacks for Weight Loss

By the Editors of SilverSneakers |

Stay satisfied between meals with these 100-calorie bites.

healthy snacks

When it comes to losing weight, snacking can make or break your progress. And while store-bought packaged snacks may be convenient, they’re often filled with added sugar, sodium, and other ingredients to be wary of.

“The 100-calorie snack packs can be a great, easy way to control portions of snacks that people tend to go overboard on, but there are healthier options,” says Frances Largeman-Roth, R.D., author of Feed the Belly.

In other words, those petite packets of chips, cookies, and other junk food are ideal for the occasions when you have, say, a Chex Mix craving that nothing less can satisfy. But that one bag is still 100 empty calories of processed junk. It won’t kill you when you have a craving, but you can do better.

What’s a Healthy Snack?

No surprise: Fruit is a great option. “Fruit is perfectly portion-controlled,” Largeman-Roth says. “An apple, orange, pear, or banana comes in its own biodegradable package and is generally under 100 calories.”

When you’re trying to lose weight, a 100- to 150-calorie snack once or twice per day is appropriate, Largeman-Roth says. To keep energy and blood sugar steady between meals, you want to aim for an even combo of carbohydrates, protein, and healthy fats. Carbohydrates give you quick fuel, and protein and healthy fats help you feel satisfied.

10 Simple Ideas for Healthy Snacks

Create your own healthy snacks with the suggestions below. They’re all around 100 calories. And they’re all packed with the nutrients your body needs plus fiber to keep you feeling full.

  • 7 walnuts
  • 25 pistachios
  • 3 cups air-popped popcorn + a little sea salt + a tiny drizzle of truffle oil
  • ½ cup fat-free Greek yogurt + ⅓ cup fresh mango cubes
  • 1 small apple + 1 teaspoon almond butter
  • 1 Mini Babybel Light cheese + 1 whole grain Wasa cracker
  • 2 tablespoons hummus + ½ cup vegetables (5 broccoli florets or 6 medium baby carrots)
  • 25 frozen grapes
  • ½ cup oatmeal + 5 sliced strawberries
  • 2 cups kale chips

Check Your SilverSneakers Eligibility Instantly

SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take exercise classes designed for seniors and led by supportive instructors. If you have a Medicare Plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.

Already a member? Get your SilverSneakers member ID and exclusive fitness content by logging in to or creating your online account here.

You may already be eligible for the SilverSneakers benefit. CHECK YOUR ELIGIBILITY