You make many decisions at work, and by midday your brain and body can feel drained. Simplify one decision: choose a healthy snack that refuels you and helps you power through the rest of the day.
There are countless snack options, but not all will satisfy you. Many prepackaged snacks are high in sugar, preservatives, and refined ingredients that momentarily curb hunger but lead to quick crashes and extra calories over time.
“A simple rule of thumb is to choose snacks that are as whole and unprocessed as possible,” said nutritionist Kyle Buchanan. “If it comes in a box and lists many ingredients, it’s probably not the best snack choice.”
There are plenty of snack choices to suit different tastes and needs. Buchanan emphasizes that there is no single perfect snack for everyone: “Each body is different, so what works for one person might not work for another.”
That said, foods rich in healthy fats, protein, and fiber tend to keep the brain fueled and hunger at bay. He also recommends staying hydrated: “Drink a large glass of water about 15 minutes before snacking when possible — being hydrated helps you feel more satisfied and less likely to overeat.”
1. Nuts
Raw nuts are packed with healthy unsaturated fats to curb your appetite. Getty Images
Nuts are portable, shelf-stable, and easy to eat. Raw nuts provide healthy unsaturated fats, fiber, and protein that help curb appetite without relying on fast-burning carbohydrates. Choose raw varieties rather than nuts roasted in unhealthy oils. Almonds, cashews, pistachios, peanuts, and walnuts each offer unique benefits—almonds, for example, are high in fiber, magnesium, and vitamin E. Remember that nuts are calorie-dense (about 160 calories per ounce for almonds), so watch portion sizes.
2. Popcorn
If you want something you can mindlessly snack on, popcorn’s an excellent choice. Getty Images
Air-popped popcorn is a low-calorie, high-volume snack that can satisfy mindless nibbling without excessive calories. It also provides some protein and fiber per ounce. Avoid large amounts of butter and salt; instead, try light seasonings like nutritional yeast, a pinch of sea salt, or a small amount of olive oil for flavor.
3. Apples and Nut Butter
An easy nutritional hack: Combine an apple with some nut butter. Getty Images
Fruit is a healthy snack, but fruit alone can be lower in protein and may be metabolized quickly. Pairing an apple with a tablespoon or two of nut butter adds protein, healthy fats, and fiber, making the snack more balanced and longer-lasting. Choose natural nut butters with minimal added sugar or oils.
4. Trail Mix
Be careful with trail mix. This snack could fall on either end of the health spectrum, depending on how it’s made. Getty Images
Trail mix can range from highly processed and sugary to nutrient-dense and satisfying. Avoid mixes dominated by candy or sugary dried fruit. A healthy blend of raw nuts, seeds, and a modest amount of dark chocolate or unsweetened dried fruit makes a filling, varied snack. Homemade mixes let you control portions and ingredients.
5. Yogurt
Greek yogurt has magnesium, potassium and tons of B vitamins, including B12, which may help with your energy levels. Getty Images
Yogurt, especially Greek yogurt, is high in protein and provides probiotics that support digestion. A typical serving of Greek yogurt delivers significant protein and nutrients like magnesium, potassium, and B vitamins. Choose plain or low-sugar varieties and add fresh fruit, nuts, or a small amount of granola for texture and flavor without excess added sugar.
6. Boiled Eggs
Eggs are a strong contender for the perfect snack food. Getty Images
Hard-boiled eggs are convenient, affordable, and nutrient-dense. Each egg supplies high-quality protein, healthy fats, and vitamins such as vitamin A, B2, B12, folate, magnesium, and selenium. They’re filling and help stabilize blood sugar between meals.
7. Carrots and Dip
Carrots not only provide nutrients, but they may help with other health and wellness issues. Getty Images
Carrot sticks are crisp, low-calorie, and nutrient-rich. If plain carrots feel bland, pair them with hummus, guacamole, or a light yogurt-based dip for added protein and flavor. These combinations keep calories reasonable while boosting satiety.
8. Pita and Hummus
You’ll get carbohydrates with this combo, but the protein in the hummus should help you from crashing too hard. Getty Images
Hummus made from chickpeas contains protein, fiber, and iron. Pair it with whole-wheat pita or vegetable sticks for a satisfying savory snack. Be mindful of portion sizes, since pita adds carbohydrates and some store-bought hummus can be higher in sodium.
9. Cottage Cheese
When you have cottage cheese in reasonable portions, you’ll get that coveted protein that helps so much to combat a midday lull. Getty Images
Cottage cheese is high in protein and contains nutrients like calcium and magnesium. A moderate portion can curb cravings and help maintain steady energy. Add fruit, seeds, or herbs for variety and flavor.
10. Protein Bar
Aim for protein bars under 10 grams of sugar. Even better is under five grams. Getty Images
Protein bars are convenient and portable, but quality varies widely. Choose bars with high protein, moderate calories, and low added sugar—ideally under 10 grams, and better if under five. Check ingredients to avoid excessive preservatives and sweeteners, especially if your activity level is low.
11. Seaweed Snacks
Dried seaweed is filled with antioxidants and is considered a healthy carbohydrate. Getty Images
Dried seaweed provides a crunchy, low-calorie snack with antioxidants and trace minerals. Watch sodium levels in packaged varieties, but in moderation seaweed makes a light, satisfying option for variety between more substantial snacks.
12. Dried Fruit
A handful of dried fruits has minimal calories and pretty much the same nutritional benefits as fruit itself in raw form. Getty Images
Dried fruit retains many nutrients of fresh fruit but is more calorie-dense since the water is removed. It’s portable and shelf-stable, but check labels for added sugars or preservatives. A small handful can be a sweet, nutrient-rich treat when eaten in moderation.
13. Roasted Chickpeas
Chickpeas provide a healthy amount of iron, and that translates to easy-to-eat small snacks you can take anywhere. Getty Images
Roasted chickpeas are crunchy, portable, and high in protein and fiber. They also supply iron and make a satisfying alternative to chips. Look for lightly salted or seasoned varieties, or roast your own to control oil and sodium.
14. Granola
This high-in-fiber food is filled with nutrients and protein, and it will also help improve your digestion, skin and blood pressure. Getty Images
Granola is convenient and fiber-rich but can be high in added sugars when processed. Choose minimally sweetened or homemade granola made with oats, seeds, and nuts for a nutritious snack that supports digestion and steady energy levels.
15. Meat Jerky
Not all jerkys are created equal, so read the label before you down an entire bag. Getty Images
Beef, turkey, or other meat jerky offers high protein with few carbohydrates and is highly portable. Watch for high sodium, nitrates, and added sugars; enjoy jerky in moderation as a filling, protein-forward snack.
16. Energy Balls
Like trail mix, the nutritional value of an energy ball is totally dependent on what you put into it. Getty Images
Energy balls—no-bake bites made from nuts, seeds, oats, and sometimes dark chocolate—are customizable, portable, and nutrient-dense. Homemade versions let you control sugar and portion size. They’re a convenient way to combine protein, fiber, and healthy fats for sustained energy.
17. Dark Chocolate
Be aware of the percentage dark chocolate in your snack. The higher the healthier. Getty Images
Dark chocolate can satisfy a sweet craving while providing antioxidants and a small caffeine boost. Choose chocolate with a high cocoa percentage (75% or more) and enjoy modest portions to avoid excess calories and sugar. A small piece or a few dark chocolate chips mixed into another snack can be enough to satisfy your sweet tooth without derailing your energy.
No single snack fits everyone, but prioritizing whole foods with a balance of protein, healthy fats, and fiber will help you stay full and focused. Stay hydrated, watch portions, and pick snacks that complement your activity level and personal preferences.