The 17 Most Filling Snacks Ever, According To Nutritionists

Calories: 102 per 1/4 cup

Nutritionists LOVE hummus—and for good reason. “This snack is packed with protein and fiber and will keep you feeling satisfied for a couple hours,” says Marisa Moore, R.D.N. Pair it with fresh veggies like grape tomatoes, cucumber slices, or carrots. Or, if you want something crunchier, try whole grain or rice crackers, says Alanna Waldron, R.D.

Calories: 78

Want a power-packed snack? Boil some eggs. “Not only are they convenient and portable once they are hard-boiled, but they are also a nutrient powerhouse,” says Emily Kyle, R.D.N., who raises her own egg-laying chickens.

Registered dietitian Anne Danahy suggests topping a sliced hard-boiled egg with a bit of spicy mustard, plus a handful of mini sweet peppers and almonds. Want something a little sweeter? Ginger Hultin R.D.N., spokesperson for the Academy of Nutrition and Dietetics, recommends pairing your egg with half an apple sliced for easy snacking.

Calories: 188 per cup

Edamame doesn’t have to be just a once-in-a-while appetizer. A cup of edamame with a little sea salt is a great anytime snack that’s full of protein, fiber, and antioxidants, not to mention satiating, says Alanna Cabrero, R.D.N. “I like them in the pod because it forces you to eat it slowly,” she says. “I do make sure they are organic to avoid GMOs.”

Calories: 250

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If you need a quick snack, choose this grab-and-go option from KIND. “[It’s] nutritionally balanced, providing you with protein and healthy fats to keep you full and a good source of carbs to keep your energy levels up,” says Emily Holdorf, R.D.N.

Calories: 108 for half an apple and light string cheese

“A snack of fruit paired with cheese is one of my favorites because it's a non-traditional mix of sweet and salty flavors,” says registered dietitian Kim Hoban. “The cheese offers up protein and fat for longevity and fruit gives you carbs for a quick energy boost.”

One great combo? String cheese and half an apple sliced, says Anita Mirchandani, R.D., and spokesperson for the New York State Dietetic Association. “The protein-carbohydrate combination will keep your blood sugar stabilized without spiking it,” she says.

Calories: Approximately 104

For a savory afternoon snack, Danahy suggests spreading some hummus, shredded red cabbage, and carrots on a few slices of turkey. Then, roll it up for a neat snack package.

“Try to make a snack out of at least three different, colorful whole foods, put them on a plate, and take a few minutes to refuel and recharge,” she says. “That kind of a snack also gives you some nice variety, color, texture and flavor, and it just satisfies so much better than just a piece of fruit.”

Calories: 110-200, depending on your recipe

Pre-workout, post-workout, or anytime—a smoothie can be a smart snack. Jessica Levinson, R.D.N., loves a smoothie made with low-fat (and gut-healthy) kefir, fruit, and add-ins of your choice like nut butter, flaxseed, chia seeds, or hemp seeds. It combines protein, healthy fat, and fiber.

“This trifecta will keep you satiated in between meals and prevent blood sugar from rising and falling too quickly,” she says.

Calories: 210

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On the outside RxBars look pretty simple, but that’s also the beauty of these bars. “[They] can be a great on-the-go bar that contains protein, carbs, and fats with just a few ingredients—and no added sugar,” says Hoban. In fact, they list exactly what’s inside each package, typically three to four ingredients.

Calories: 196 per 49-nut serving

Want some bang for your buck? Snack on pistachios. “You can enjoy 49 nuts per serving, which is more than any other snack nut,” says Kyle. “They contain an excellent balance of nutrients including plant-based protein, heart-healthy fat and dietary fiber."

Cabrero and Danahy both opt for shelled nuts because it forces you to slow down your eating.

Calories: 90

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Squeeze pouches aren’t just for kids. They’re a great on-the-go snack, says Hoban. They're also an easy way to sneak in extra fiber during the day, she says.

Calories: Approximately 241 (with 1/2 cup popcorn, 1/8 cup almonds, and 1/4 cup dried cranberries)

Trail mix isn’t just for hiking, says Hultin. “Make your own trail mix by combining unsweetened dried fruit, unsalted nuts, and popcorn in a snack-size bag for a quick trail mix,” she says. “Complex carbohydrates like fruit, veggies, or whole grains (think whole-wheat crackers or popcorn) are high in fiber and nutrients so they are an important part of a healthy snack.”

Make your trail mix nut-free with roasted chickpeas and fava beans, popcorn (plain with olive oil and sea salt), and dried fruit, says Levinson.

Calories: 100

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For an easy and filling snack that’s good for your gut, try Siggi’s yogurt. Cabrero says it’s an amazing source of protein and healthy bacteria and has less sugar compared to other flavored yogurts. Holdorf likes her Siggi’s topped with some fruit and granola.

Calories: 337

One of Mirchandani's go-to afternoon pick-me-ups: two tablespoons of SunButter spread on whole-grain toast topped with half a banana sliced. The healthy fat and protein of the nut butter combined with the potassium and sugar from the banana will help you power through your afternoon.

Calories: 270 for 1/4 cup walnuts and 1/2 cup dried, unsweetened apricots

“This classic flavor combination delivers good fats balanced with fiber-rich, sweet chewy apricots,” says Moore. “Enjoy this combo on the go or add a couple small cubes of aged cheese for a cheeseboard snack vibe with staying power.”

Calories: 308 for one apple with two tablespoons of peanut butter

You can’t go wrong with this duo, thanks to the fiber in the fruit and healthy, mostly mono-unsaturated fats in the nut butter, says Waldron.

One fun way to prep your snack—make an apple-nut butter sandwich, says Cabrero. Cut an apple in half, remove the stem and seeds, and add some nut butter and cinnamon in the middle before sandwiches the halves together. “[It’s] easy to make and travel with and so good and satisfying,” she says.

Calories: 146 per seven ounce container

“Greek Yogurt with trail mix or nuts provides a nice combination of protein, carbs and healthy fats," says Hoban. "This snack can be super satisfying with a little bit of sweetness and crunch, plus it definitely has staying power to keep you full between meals."

Calories: 277 for one cup low-fat cottage cheese with 1/4 cup blueberries and seven walnut halves

Want another dairy option? Try reduced-fat cottage cheese topped with chopped nuts and berries, says Levinson. Walnuts, pistachios, and almonds are her top three nut recommendations.