Healthy Snack List!

AFS Education

If you’re looking for some key items to try to keep on hand at all times or you’re not sure what to do for some healthy on the go snacks, here are some ideas!

Fruit

·       Grapes – (especially good frozen!) (53 calories in 80 g)

·       Cantaloupe – (60 calories in 177 g)

·       Watermelon – (46 calories in 1 cup)

·       Apples – (116 calories in 1 large apple, 223 g)

·       Bananas – (105 calories in 1 medium banana, 7 -8 inches long)

·       Oranges – (70 calories in a 3″ diameter orange)

·       Strawberries – (50 calories in 1 cup)

·       Raspberries – (try them covered in Greek yogurt and frozen!) (64 calories in 1 cup)

·       Mangoes – (145 calories in 1 fruit; 207 g)

·       Grapefruit – (52 calories in 1/2 fruit; 4″ diameter)

·       Honeydew Melon – (50 calories in 134 g)

·       Peaches – (38 calories in 1 medium peach; 2.5″ diameter)

·       Nectarines – (62 calories in 1 medium nectarine; 2.5″ diameter)

·       Blueberries – (83 calories in 1cup)

·       Plums – (20 calories in 1 fruit; 2″ diameter)

·       Dried Plums (prunes) – (200 calories in 1/2 cup)

·       Pineapple – (82 calories in 1 cup – chunks)

·       Pears – (96 calories in 1 medium pear)

·       Apricots – (1 whole small fruit – 17 calories)

Veggies

·       Baby Carrots – (30 calories in 85 grams)

·       Cucumbers – (8 calories in 1/2 cup, sliced)

·       Tomatoes – (16 calories in 1 small tomato, 2″ diameter)

·       Spinach (great for green smoothies)– (7 calories in 1 cup)

·       Kale – (33 calories in 1 cup, chopped)

·       Zucchini – (20 calories in 1 cup, chopped)

·       Green Beans – (44 calories in 1 cup)

·       Celery – (3 calories in a 4″ stalk)

·       Broccoli – (31 calories in 1 cup, chopped)

·       Cauliflower – (25 calories in 1 cup)

·       Asparagus – (27 calories in 1 cup)

·       Sugar Snap Peas – (52 calories in 1 cup)

·       Green Bell Pepper – (24 calories in 1 medium pepper)

·       Cherry Tomatoes – (20 calories in 5 cherry tomatoes)

·       Red Bell Pepper – (15 calories in 1 medium pepper)

·       Edamame – (120 calories in 1/2 cup)

Dips (because sometimes raw veggies are just… raw)

·       Lite Ranch – (60 calories in 2 tbsp)

·       Hummus – (54 calories in 2 tbsp)

·       Natural Peanut Butter (no sugar added) – (100 calories in 1 tbsp)

·       Almond Butter – (200 calories in 2 tbsp)

Snacks for the pantry

·       Almonds – (164 calories in1 ounce, about 24 almonds)

·       Cashews – (170 calories in 1/4 cup)

·       Walnuts – (210 calories in 1/4 cup)

·       Pecans – (100 calories in 10 pieces)

·       Pistachios – (163 calories in 47 nuts)

·       Peanuts – (166 calories in 1 ounce, 28 g)

·       Trail Mix – (150 calories in 1/4 cup)

·       Pumpkin Seeds – (56 calories in 1 tblsp)

·       Granola – (180 calories in 1/2 cup)

·       Whole Grain Bread – (85 calories in 1 slice)

·       Dates – (23 calories in 1 date)

·       Unsweetened Applesauce – (105 calories in 1 cup)

·       Unsweetened Raisins – (42 calories in 1 mini box; 1/2 oz)

·       Edamame – (188 calories in 1/2 cup)

·       Pretzels – (110 calories in 28 g)

·       Wheat Thins – (130 calories in 29 g)

·       Air-Popped Popcorn – (93 calories in 3 cups)

·       Turkey Jerky – (120 calories in 2 oz)

·       Bean Chips (chips made from black beans) (140 calories in 1 oz/10 chips)

Snacks to keep in your fridge

·       Cheese Sticks / String Cheese – (80 calories in one piece; 28 g)

·       Greek Yogurt (I personally prefer Fage brand) –(150 calories in 7 oz)

·       Hard-Boiled Eggs – (72 calories in 1 large hard-boiled egg)

·       Pickles – (8 calories in one 4″ pickle)

·       Cottage Cheese – (I dip wheat thins in mine!) (81 calories in 4 oz)

·       Bagged Salad – (15 calories in 3 ounces)

·       Tomato Juice – (41 calories in 1 cup)

·       Fruit-Infused Water

·       Fruit Smoothie

Susan Horowitz

Any thoughts on some good high protein snacks?  Bars/shakes...your faves or best recipes?  I know there's a few on here (cheese, eggs, jerky, yogurt) but I'd love more....

Corinne Albrecht

@Susan Horowitz
hey you! As far as "more" goes, are you looking for more travel-friendly options, saltier/sweeter options, more (or less!) involved options, etc?? That way I know what kind of recs to give ya

Zach Ottman

Susan Horowitz said:

Any thoughts on some good high protein snacks?  Bars/shakes...your faves or best recipes?  I know there's a few on here (cheese, eggs, jerky, yogurt) but I'd love more....

As far as protein bars go I really like the Quest Bars. They have about 20 grams of protein and they're around 200 calories, and unlike many protein bars the flavors are actually enjoyable. Try the blueberry cobbler bar, I think that's the best one by far! 

I also like Epic protein bars and jerky. These are real food bars made of chicken, bison, pork, beef, venison, etc.  The individual bars are somewhere between 80 and 120 calories, with 8-15 grams of protein depending on the bar.

Heidi Morris

Epic also has a new baked pork rind snack that is on sale at Whole Foods right now

Susan Horowitz

@Corinne Albrecht in general I’d love grab and go snacks (prep ahead is ok, but stuff I can grab in the morning and take to work). I’d like stuff that is higher in protein that carbs (or at least equal) and not TOO high in fat. I’m technically not supposed to bring meat or nuts to work, although I can always use those snacks at other times! I’m not the biggest fan of hard boiled eggs, although I do them sometimes, and I get bored of cheese and yogurt all the time.

On a related note, I have found the RedCon1 B.A.R. Bars are delicious and have really good macros, but the hey are kinda hard to find and expensive, so other suggestions are always welcome!

Sawyer Paull-Baird

Hey Susan. Here's a list of protein rich snacks I've shared with people in the past:

Protein bars (you could make an entire blog post on different types, pros, cons of different protein bars lol.. short version.. look for 20g+ protein and less than ~250 calories; Quest Bars; Kirkland bars both good options)

Protein Shakes (@Chris Eskin just made a nice post on protein powders)

low fat mozz cheese sticks (eat two)

beef jerky (low sodium options)

deli meat roll-ups (lettuce, small amount of cheese etc. rolled into deli meat, no bread)

Bada bean snacks or similar product

greek yogurt

low fat cottage cheese (come individually packaged

Hope that helps!