Oct. 28, 2013 at 7:38 PM ET
Having a snack attack? Go ahead and eat something! Snacking can help you stay slim by curbing hunger and reducing your overall calorie intake at meals. “Healthy snacking is the key to a speedy metabolism, weight loss, energy and endurance,” says Cindy Whitmarsh, owner of Ultra Fit Nutrition Systems. We’ve put together a list of our top 100 healthy, satisfying (and nutritionist-approved) snack options under 200 calories. Eat them at home, at work, on the go, or to satisfy your sweet tooth!
Snack at Your Desk: Blueberries and Greek Yogurt
Snack at Your Desk: Don’t forget to clean your desk before eating at it -- workspaces can be home to more germs than the average toilet seat! Now, that you've taken care of that ...
Blueberries and Greek Yogurt Beware: There are a lot of yogurt brands out there masquerading as healthy, but some loaded with artificial sweeteners, high-fructose corn syrup or as much sugar as a candy bar! That’s why we love Stonyfield Farm’s Oikos Organic Greek Yogurt, which at only 80 calories, has only 6 grams of sugar, zero grams of fat and a whopping 15g of protein. Top it off with a half cup of naturally sweet blueberries to get in some fiber. “Blueberries contain lots of antioxidants and fiber and the yogurt is full of calcium protein” says Joanna Dolgoff, M.D., author of Red Light, Green Light, Eat Right!. “It’s a perfect combination!”
Nutritional information per serving: 120 calories, 15g protein, 10g of sugar, 0g fat, 1.6g fiber.
Snack at Your Desk: Cottage Cheese with Fresh Pineapple Chunks
Look for cottage cheese with only 4 percent milk fat to keep this any-time-of-day snack at around 110 calories per half cup, with 5g fat, 15g protein, 2g of sugar. Mix in a half cup of fresh (not canned) chopped pineapple to add flavor and texture. “The protein in the cottage cheese helps to balance the sugar content in the pineapple so it will keep you satisfied longer”, says Cindy Whitmarsh, of Ultrafit Nutrition Systems.
Nutritional information: 151 calories, 15g protein, 10g sugar, 5g fat, 1g fiber
Snack at Your Desk: Cheese Bites with Whole Grain Crackers
We love that you can load up seven Kashi of these tasty crackers with seven Laughing Cow gourmet cheese bites and have your own cheese plate platter (sans guilt) at your computer.
Nutritional information: 169 calories, 4g fiber, 5g fat and 0g sugar.
Snack at Your Desk: Chocolate Almond Butter on Crispbread
Single-serving squeeze packs of Justin's Chocolate Almond Butter make it easy to spread the love (and leave the jar at home). While high in fat, most of that fat in this delicious nutty chocolate spread is unsaturated, which studies have shown may help lower cholesterol and reduce your risk of heart disease. Spread the nut butter on a slice of high-fiber crispbread -- or it right into your mouth. We recommend closing the office door first.Nutritional information for a Justin's six-ounce squeeze pack and one slice of GG Bran Crispbread: 192 calories, 6 g of protein, 7g sugar, 14g fat, 8g fiber.
Snack at Your Desk: Deviled Eggs
Make these simple, lightened-up deviled eggs ahead at home and pack two for a quick snack at your desk. “Eggs sometimes get a bad rap because they contain cholesterol, but cholesterol levels are determined by the fat (not the cholesterol) in the foods we eat. It is perfectly safe to eat an egg everyday,” says Joanna Dolgoff, M.D.Nutritional information for 4 filled egg halves: 96 calories, 3g protein, 1g fat, 1g fiber.
Snack at Your Desk: Instant Oatmeal
Instant oatmeal makes a perfect sweet and fulfilling desk snack food, but many brands have way too much sugar. That’s why we love Quaker’s Lower Sugar Instant packets. Just add water in a microwave mug, and you’ll be back at your desk -- and eating -- in just under 3 minutes.
Nutritional information for one packet (made with water): 120 calories, 2g fat, 3g fiber, 4g sugar, 4g protein.
Snack at Your Desk: Carrots and Hummus
This snack is a good choice, according to nutritionist Jonny Bowden, because it’s “high in fiber, high in all the things that keep you full, and high in nutrients.” And you don’t have to lug a huge tub of hummus to the office. Grab a more convenient serving size at the grocery store, such as Sabra’s Hummus Singles, or make your own with two ounces of hummus and some baby carrots, and you’ve got a complete in-between meals snack.
Nutritional information for 2 oz. classic hummus with 10 baby carrots: 170 calories, 12g fat, 3g sugar, 4g protein, 5g fiber.
Snack at Your Desk: Pear and String Cheese
We love this sweet and salty combo: easy to eat and minimal clean up. Throw a pear (tip: use a sturdy container or buy an inexpensive “pear packer” to avoid squashing it) and a stick of part-skim string cheese in your purse and you are all set.
Nutritional information for one medium pear and one part-skim string cheese: 160 calories, 7g protein, 17g sugar, 3.5g fat, 6g fiber.
Snack at Your Desk: Peanut Butter and Jelly Sandwich
This packable classic never goes out of style, but the traditional version often tops 200 calories. Give yours a makeover with light, whole grain or wheat bread (such as 35-calorie-per slice Nature’s Own Honey Wheat) and slash some fat and calories by measuring out one tablespoon of natural peanut butter (instead of the usual two) and two tablespoons of Polaner’s Concord Grape Sugar Free Jelly.
Nutritional information for one sandwich: 195 cals, 9g fat, 8g sugar, 3.6g fiber, 6g protein.
Snack at Your Desk: Raw Veggies and Salad Dressing
This simple snack is a great way to get one third of the way towards the recommended minimum of three servings of veggies a day, since about 75 percent of us are falling short! Fill a whole cup with any of your favorite raw vegetables, and dip them in your favorite, full-fat salad dressing. Yes, full-fat. While most of your fat and calories come from the dressing, that’s OK, says nutritionist Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth. “I never recommend reduced-fat dressings. You don't need to worry about the little bit of fat in a dressing as much as you do the chemicals, artificial sweeteners or sugar that they replace it with.”
Nutritional information for 1 cup raw veggies and 2 tbsp. ranch dressing (varies with selection): approx. 185 calories, 14g of fat (2g saturated), 2g sugar, 1g protein.
Snack at Your Desk: Breakfast Cereal
Zero-sugar cereals like Fiber One are winners because they are filled with tons of fiber and have some protein, too. Eat the cereal plain if you can, or toss in a handful of berries to sweeten it up (and add about 50 calories). You can pour in a half cup of skim or 1% milk (which adds only 40 to 50 calories) for some calcium and added protein. But make sure to have a big glass of water after you eat. Says registered dietitian Christen Cooper, “Lsarge dose of fiber only work when the system has enough water to wash the fiber through the intestines. Too much fiber and too little water can cause pain or, worse, constipation.” You’ll get in almost all of your daily recommended 30g of fiber with this snack, but be cautious if you aren’t used to eating that much fiber! You may want to start with a third or half cup of cereal and see how you feel before downing an entire cup.
Nutritional information for 1 cup: 120 calories, 2g fat, 4g protein, 28g fiber.
Snack at Your Desk: Cherry Tomatoes and Pine Nuts
This snack is easy to fit in between phone calls, and much healthier to be popping in your mouth than M&Ms. Plus, eating fresh veggies like cherry tomatoes every day “improves digestion, your immune system and the appearance of your skin” says Cindy Whitmarsh.
Nutritional information for one cup of cherry tomatoes and 1 oz. toasted pine nuts: 190 calories, 19g fat (only 1g saturated), 5g protein, 5g sugars, 3g fiber.
Snack at Your Desk: Roasted Pumpkin Seeds
Got a big meeting coming up at work? Nervous? Try chewing on pumpkin seeds, and make sure to buy them -- or roast them yourself -- with the shells intact. Pumpkin seeds with the shell take longer to chew, and fill you up faster than if you eat them naked. Plus, these little seeds are full of magnesium, zinc and anxiety-calming tryptophan.
Nutritional information for a half cup pumpkin seeds (in shell): 143 calories, 6g fat, 6g protein.
Snack at Your Desk: Canned Chicken and Crackers
Canned chicken breast (with an easy pull-top lid, like Swanson’s 98% Fat Free Chunk Chicken Breast) makes for a great desktop snack option, according to Registered Dietitian Karen E. Todd. Scoop it up with some whole wheat crackers for a protein-packed snack.
Nutritional information for 3 oz. can: 70 calories, 1g fat (0.5 saturated), 0 g fiber, 13g protein, sodium 400mg.
Snack at Your Desk: Sugar Snap Peas and Grated Parmesan
Throw some raw snap peas in a plastic bag and sprinkle them with Parmesan cheese for an easy-to-eat desktop snack that’s full of crunchy nutrition. Plus, one serving has 98 percent of your daily recommended dose of vitamin C.
Nutritional information for one cup peas and 2 tbsp grated Parmesan: 85 calories, 3g fat, 3g fiber, 4g sugar, 7g protein.
Snack at Your Desk: Seasoned Tuna
Skip the high-calorie tuna salad kit with mayonnaise for a more nutritionally beneficial seasoned tuna snack bowl that's full on flavor and less of a mess. An oil and vinegar marinade takes the place of mayonnaise, and the eat-out-of-the-bowl packaging means no mixing at the workplace. “Tuna contains healthy omega -3 fatty acid, which is good for your heart,” says Florida registered dietitian Brandi Thompson.
Nutritional information per 3-oz. serving: 110 calories, 16g protein, 4g fat, 2g sugar.
Snack at Your Desk: Microwave Soup Cup
Soup is a filling snack, and microwavable soup cups make it super easy to enjoy at your desk. We love Health Valley Organic’s Microwavable Black Bean Soup for its low sodium and fat content and great taste. “Black beans are always a great source of flavor and fiber,” says RD Christen Cooper. “Tote some veggies in a reusable container -- tomato, broccoli, zucchini -- along with your soup, nuke them separately with a little water and toss them in. They add vitamins, minerals and fiber and taste, and only 30 to 40 calories per cup. Or, add a one ounce sprinkle of low-fat mozzarella or cheddar for only more 40 calories,” recommends Cooper.
Nutritional information for 1 cup (without add-ins): 130 calories, 1.5g fat, 2g sugar, 6g protein.
Snack at Your Desk: Canned Peaches and Sunflower Seeds
Canned fruit stays fresh at the office much longer than fresh, but many brands can contain a lot of sugar, so be sure to look for fruit packed in 100 percent juice or even better, water. Pop open a can and sprinkle with vitamin E- and vitamin B-rich sunflower seeds to add some crunchy fiber.
Nutritional information for one 113g container and 2 tbsp. sunflower seeds: Approx. 173 calories, 13g sugar, 3g protein, 3g fiber.
Snack at Your Desk: Blue Cheese Stuffed Olives
Buy them by the jar. “Olives are full of monounsaturated fat which will keep you satisfied longer,” says registered dietician Brandi Thompson. Store a supply of these tangy guys in the office fridge for an easy go-to snack.
Nutrition information for 7 olives: 140 calories, 14g fat (mostly unsaturated).
Snack at Your Desk: Crispbread with Cottage Cheese and Apple
This is an easy, convenient snack: Whole-what crispbread is easy to store in a drawer, and cottage cheese and apples slices won’t hog a lot of space in the community fridge.
Nutritional information for two whole-wheat crispbreads, ¼ cup cottage cheese and ½ apple: Approx. 150 calories, 3g fat, 5g fiber, 8g sugar, 9g protein
Snack at Your Desk: Vegetable Sushi Rolls
Veggie sushi stays fresh longer than the fish variety, and we recommend looking for rolls made with brown rice for more fiber. “This is one of my favorite snacks when I am truly hungry,” says Joanna Dolgoff, M.D. “The brown rice gives you fiber, which really fills you up.”
Nutrition information for 5 pieces: Approx. 140 calories, 3.5g fat, 1g sugar, 3g fiber, 4g protein.
Snack at Your Desk: Peanut Butter Apple Slices
Peanut butter is easy to stash, and apples stay fresh in or out of the fridge. Plus, they're packed with water and fiber to keep you full. “Be sure to use natural peanut butter (the kind you have to stir) since the conventional no-stir brands still have small amounts of hydrogenated oils (trans fats), which we should not be eating, no matter how small the serving,” says nutritionist Amelia Winslow.
Nutritional information for one tablespoon peanut butter and one medium apple: Approx. 166 calories, 4g protein, 4g fiber, 15g sugar.
Snack at Your Desk: Popcorn
Make the whole office hungry by microwaving your own single serving 100-calorie pack popcorn. Then eat the whole bag!
Nutritional information for one bag popped: 100 calories, 1.5g fat, 3g fiber, 3g protein.
Snack at Your Desk: Pretzels and Honey Mustard
“Pretzels can be an enjoyable crunchy snack alone or with honey mustard,” says registered dietitian Karen E. Todd. She likes Snyder’s Organic Honey Whole Wheat Sticks because they have less sodium and more fiber, but she warns to “stay away from using dressings or dipping sauces that are loaded with calories”.
Nutritional information for one ounce of pretzels and one teaspoon of French’s Honey Mustard: 120 calories, 2g fat, 3 g fiber, 4g protein, sodium 130mg,
Snack at Your Desk: Raspberries
Candy bowls are prominent in workplace settings, so fight off the urge to dip into one with your own ‘candy’ bowl full of raspberries. This sweet and small treat is almost as good as candy, and is full of vitamin C (which may help you fight of that cold that’s going around the office).
Nutritional information for one pint: 162 calories, 2g fat, 20g fiber, 13g sugar, 3g protein
Snack at Home: English Muffin with Fruit Spread
Pair one Thomas' Light Multi-Grain English Muffin (this one has much more fiber and fewer calories than your typical English muffin) with a tablespoon of Polaner’s Blackberry All Fruit with Fiber Spread for a satisfying, high-fiber sweet snack.
Nutritional information for one muffin with spread: 130 calories, 6g sugar, 1g of fat, 11g of fiber.
Snack at Home: Microwave Veggie Pockets
Check your supermarket for microwavable, bite-size mini pockets full of veggies in a crispy shell, such as Health is Wealth Vegan Veggie Munchees. They even come cholesterol-free, lactose-free and with no MSG.
Nutritional information for six Munchees: 150 calories, 3.5g fat, 3g fiber, 2g sugar, 4g of protein.
Snack at Home: Edamame
This protein-rich snack is a great way to fill up, not out. “Edamame, which is a soybean, is full of antioxidants and phytochemicals” says Brandi Thompson, RD. It’s a delicious and satisfying way to fill up in the afternoon. Sprinkle with some sea salt to add flavor and enjoy!
Nutritional information for one cup: 189 calories, 1g fat, 3g sugar, 8g fiber, 17g protein
Snack at Home: Parmesan Popcorn
Are you looking for a lot of food with a little calorie count? Popcorn is the perfect for the ‘quantity snacker’! Avoid high-fat butter flavors and season with grated Parmesan instead. (For more flavor, add a oregano too!).
Nutritional information for four cups air-popped popcorn and 2 tbsp. grated Parmesan: approx. 190 calories, 3g fat, 8g protein, 7g fiber
Snack at Home: Banana with Peanut Butter
Crunchy peanut butter goes great with a soft banana. This potassium- and beneficial fat-rich snack satisfies better than a Snickers.
Nutritional information for one banana and 1 tbsp of crunchy peanut butter: approx. 190 calories, 5g protein, 0g fat, 16g sugars, 8g fat, 4g fiber
Snack at Home: Sweet Potato and Cinnamon Yogurt
“Sweet potatoes are a great source of vitamins A and C,” says registered dietitian Lindsay Baker. Toss a medium-sized sweet potato in the microwave for about eight minutes (cooking times may vary) and top it with plain, nonfat yogurt and a sprinkle of cinnamon for a nutritiously delicious and filling snack.
Nutritional information for one medium sweet potato and 2 tbsp of plain, nonfat yogurt: approx. 190 calories, 0g fat, 15g sugar, 6g protein, 7g fiber
Snack at Home: Chips and Salsa
Baked tortilla chips help lower the calorie and fat content for this snack, and we love Guiltless Gourmet’s new Spinach Artichoke Parmesan Baked Tortilla Chips. Dip 'em in salsa for a savory snack.
Nutritional information for 16 baked chips and 1/2 cup salsa: 180 calories, 3g fat, 5g protein, 8g sugar, 6g fiber.
Snack at Home: Graham Crackers and Milk
Who doesn’t love graham crackers? This delicious snack is perfect for dunking in a cold glass of skim milk. “Graham crackers are low in sugar and fat, and taste good, too”, says nutrition expert Cindy Whitmarsh. “Adding the milk brings in the protein to balance out a perfect snack.”
Nutritional information for two squares and an 8-oz glass of skim milk: 150 calories, 3g fat, 8g protein, 16g sugar.
Snack at Home: Applesauce with Pecans
This sweet and crunchy snack is good at any time, day or night. Pair one cup of no-sugar-added applesauce with 10 pecan halves.
Nutritional information: 148 calories, 10g fat (less than 1g saturated), 2g fiber, 11g sugar, 1.5g protein.
Snack at Home: Celery and Strawberry Cream Cheese
Top four medium stalks of celery with two tablespoons of reduced-fat strawberry cream cheese. No flavored cream cheese in the fridge? No problem. Take regular reduced-fat cream cheese and add real strawberries or raspberries on top, recommends Christen Cooper, RD.
Nutritional information for four celery stalks and two tablespoons of reduced-fat strawberry cream cheese: 110 calories, 4.5g fat, 4g fiber, 4g protein.
Snack at Home: Turkey with Apple Slices
This one is easy to find in the fridge: Wrap deli-sliced turkey around apple slices for a no-muss, no-fuss snack. “This could be my favorite snack!” says nutrition expert Cindy Whitmarsh. “It’s easy, packed with protein to help build muscle and fiber in the apples. I pack this in my kids’ lunches too.”
Nutritional information for four turkey slices and one medium apple sliced : Approx. 132 calories, 2g fat, 9g protein, 14g sugar, 3g fiber.
Snack at Home: Strawberries and Whipped Topping
This vitamin C rich snack is high on the vitamin and nutrients scale. “Be sure to get organic,” warns nutritionist Johnny Bowden. “Strawberries are one of the ‘dirty dozen,’ the list of most contaminated fruits and vegetables.” And use reduced-fat topping.
Nutritional information for one cup strawberries and 2 tbsp of light Cool Whip: 75 calories, 1.5g fat, 1g protein, 7g sugar, 3g fiber.
Snack at Home: Apple with Swiss Cheese
Fruit and cheese go well together. Why not pair an apple with a slice of Swiss to stay under 200 calories? Don’t like Swiss? Try provolone, American or cheddar for around the same calorie count and calcium content says Christen Cooper, RD.
Nutritional information for one medium apple and one slice Swiss cheese: Approx. 181 calories, 9g fat, 14g sugar, 7g protein, 3g fiber.
Snack at Home: Avocado with Sea Salt
This simple snack is almost as good as guacamole, but minus the work. One serving offers nearly 20 vitamins, minerals and phytonutrients. Halve an avocado, scoop out the inside and sprinkle it with some sea salt. “Sea salt is a healthier alternative than conventional salt because sea salt contains many minerals,” says Tom Potisk, M.D.
Nutritional information for half a medium Hass avocado: 125 calories, 11g fat (less than 0.5g saturated fat), 2.5g protein, 2.5g fiber.
Snack at Home: Crunchy Garbanzo Beans
Tired of popcorn, but looking for something high in fiber, salty and crunchy? Why not try baking some garbanzo beans at home! We love this recipe for Crunchy Garbanzo Beans.
Nutritional information for a 3 oz. serving: 145 calories, 5.6g fat, 7.4g fiber, 5.7g protein.
Snack at Home: Scrambled Eggs and Salsa
Hungry at home? Here's how to cook up a quick treat that won't spoil your appetite for dinner. Grab a frying pan; coat it lightly with cooking spray and scramble up two eggs (with the yolk, it’s good for you). Top with salsa.
Nutritional information for two eggs and ½ cup salsa: 175 calories, 8g fat, 12g protein, 4g sugar, 2g fiber.
Snack at Home: Mini Pizza
Top a whole grain English muffin or sandwich thin (Arnold’s Sandwich Thins are perfect for this) with tomato sauce, chopped veggies and shredded, part-skim mozzarella cheese. Broil until toasted.
Nutritional information for one mini pizza: approx. 175 calories, 5g fat, 8g protein, 2g sugar.
Snack at Home: Bean Tostada
This is one of nutritionist Amelia Winslow’s top easy-to-make snack recommendations: Spread ¼ cup fat-free refried beans on a corn tortilla with two tablespoons shredded light cheddar cheese. Heat in a toaster oven until cheese melts, top with tomato salsa.
Nutritional information for one tostada with two tablespoons salsa: 160 calories, 4g fiber, 8g protein.
Snack at Home: Stuffed Baked Potato
Dietitian Lindsay Baker recommends this delicious and easy-to-prep snack. Top a small baked potato topped with salsa and an ounce of reduced fat (2%) cheddar cheese. Baked potatoes are a great source of potassium and vitamin C. Make sure you scrub the skin well, since you want to eat that too: it's a good source of fiber.
Nutritional information for one potato with salsa and cheese: approx. 154 calories, 8g fat, 2g fiber, 10g protein, 5g sugar.
Snack at Home: Chocolate Waffles
One of registered dietician Lindsay Baker’s favorite snacks: top an EGGO Nutri Grain Whole Wheat Waffle with a tablespoon of Nutella chocolate hazelnut spread.
Nutritional information: 190 calories, 8.5 g fat, 2.5 fiber, 3.5 protein, 11.5 g sugar.
Snack at Home: Yogurt Parfait
Lauren O’Connor, RD, recommends a parfait made with probiotic yogurt to promote regularity and up your healthy fats and antioxidants. Combine a snack-size container of Activia Light with one tablespoon of dried cranberries, a 1/4 cup blueberries and six almonds.
Nutritional information for one parfait: 160 calories, 3.5g fat, 17g sugar, 7g protein, 4g fiber.
Snack at Home: Peanut Butter Rice Crispy Treats
While marshmallows aren’t exactly health food, this sweet homemade snack recipe made from breakfast cereal isn’t as damaging as most baked goods. And making it with all-natural (and trans-fat free) peanut butter will add some healthy fat and protein. For an occasional treat, this one is quick to make -- and even easier to eat.
Nutritional information for two squares: 180 calories, 5g fat (1g saturated), 14g sugar, 1g fiber, 4g protein.
Snack at Home: Tomato with Mozzarella
This savory snack is simple to put together from the fridge. Slice up a tomato, top with slices of mozzarella, fresh basil and lightly drizzle with olive oil for a healthy and balanced snack.
Nutritional information for one serving: approx. 180 calories, 5g fat, 5g protein, 2g fiber.
Snack at Home: Canned Tuna
It may not be very exciting -- but it’s almost always in the pantry. Full of lean protein and healthy omega-3 fatty acids, tuna makes a great snack. Jazz it up by tossing it with some lemon juice and sliced black olives (they add about 40 calories). To save big on fat grams, be sure to buy your tuna packed in water instead of oil.
Nutritional information for a 2.7 oz can: 80 calories, 1g fat, 18g protein, 1g fiber.
Snack on the Go: Fiber Bars
Registered dietitian Sharon Ritcher loves these well-balanced pick-me-ups for their high fiber, unprocessed whole grains and low sugar content, especially the GNU Flavor and Fiber Bar.
Nutritional information for one bar: 140 calories, 4g protein, 4g fat, 12g fiber, 9g sugar.
Snack on the Go: Granola
A great on-the-go option, but make sure to read the label! Contents vary widely. One brand we love, Galaxy Granola, has 70 percent less fat than other natural brands, and comes in range of flavors to keep fiber-fatigue at bay: cranberry orange, vanilla, raspberry, vanilla almond, honey and maple pecan quinoa.
Nutritional information for a ¼ cup serving: 120 calories, 2.2 g fat, 4g fiber, 5g sugar
Snack on the Go: Almonds and Oranges
Twelve almonds and an orange make a great balanced on-the-go snack. Don’t want to count out twelve nuts? Grab a Blue Diamond 100-Calorie Almond Pack with your orange and you are all set. Or, try walnuts. “For around the same calories and fat, you can eat seven walnut halves, the nut with the highest omega-3 count,” recommends Christen Cooper, RD. “Switch the two up to keep things fresh.”
Nutritional information for one medium orange and 12 almonds: Approx. 162 calories, 9g fat (0.5 saturated), 13g sugar, 5g protein, 5g fiber.
Snack on the Go: Fast-food Yogurt Parfait
Admit it, there are days when the drive-through window seems like the only viable option. So be prepared. A fruit and yogurt parfait is one of the healthiest snacks you can get at McDonald’s. But since it's higher in sugar, let's make this an occasional treat.
Nutritional information for one parfait (without granola): 128 calories, 4g protein, 2g fat, 18g sugar.
Snack on the Go: Wasabi Peas
This spicy, fun snack travels well and is easy to eat on the go (but we recommend keeping a bottle of water nearby while consuming).
Nutritional information for ½ cup: 130 calories, 4g fat, 4g sugar, 1g fiber.
Snack on the Go: Fruit and Nut Bars
Snack bars can't be beat for convenience, and registered dietitian Jennifer Neily is particularly fond of the Lara brand. “I love these bars,” she says. “You can’t get any better than an ingredient list of dates, pecans and almonds.” Vegan, kosher and made with just five ingredients or less, this is one snack bar you can really sink your teeth into. Nutritional information for one bar: 190 calories, 4g protein, 8g fat (0.5 saturated), 21g sugar, 4g fiber.
Snack on the Go: Cashews
Carry some cashews in your bag for a satisfying on-the-go snack that has 20 percent of your recommended daily dose of magnesium, and 10 percent of your RDA of iron. Nutritional information for 18 roasted, salted nuts: 170 calories, 14g fat (2g saturated), 1g sugar, 1g fiber, 5g protein.
Snack on the Go: Toasted Corn Nuts
Look for a brand that has only corn, oil and salt in the ingredients. Or make your own.Nutritional information for a one ounce serving: Approx. 129 calories, 4g fat (0.5 saturated), 2g fiber, 2.4g protein.
Snack on the Go: Hard Boiled Egg and Banana
Prepare and peel some hard-boiled eggs ahead of time, so they are easy to grab and go. Toss one in a sealed plastic bag and sprinkle with flavored sea salt. And bananas are great for traveling, since their skin protects them and keeps them fresh. Nutritional information for one egg and one medium banana: Approx. 175 calories, 14g sugar, 7g protein, 3g fiber, 5g fat.
Snack on the Go: Puffed Rice and Corn
Puffed rice and corn treats are not all created equal. Pirate's Booty Veggie is a healthier alternative to Cheez Doodles. These yummy, crunchy snacks travel well. Nutritional information for one 1-oz bag: 140 calories, 6g fat (0.5 saturated), 2g protein.
Snack on the Go: Turkey Jerky
Registered dietitian Karen E. Todd recommends this high-protein, low-fat snack. Some brands are higher in sodium than others, so look for one with a low amount of sodium per serving. Nutritional information for one ounce: 60 calories, 0g Fat, 0g fiber, 5g sugar, 11g protein, sodium 270mg.
Snack on the Go: Fruit Leather
There is nothing like eating a fruit strip to make you feel like a kid again, and it’s the next best thing to fresh fruit! Look for an all-natural, low-sugar option (we like Stretch Island Fruit Co.’s All Natural Abundant Apricot ) to satisfy a quick craving in the car. This snack is “a great alternative to candy,” says Christen Cooper, RD. “The fruit is generally inexpensive and comes in a wide array of flavors.” Nutritional information for two strips: 90 calories, 16g sugar, 2g fiber.
Snack on the Go: Dried Apricots
This easily packed snack is great for healthy energy. It’s high in potassium, making it good for post-workout. Nutritional information for ¼ cup: 100 calories, 1g protein, 21g sugar, 3g fiber.
Snack on the Go: Turkey Wrap
This make-ahead wrap is “packed with protein and fiber for a low-calorie snack that tastes like a meal,” says Karen E. Todd, RD. Along with sliced turkey and flatbread, filled with sliced tomatoes and cucumbers for extra nutrients and fiber. Todd recommends Flatout Flatbread Mini Harvest Wheat-100% Stone Ground Whole Wheat for its high fiber and low calories. Nutritional information for one flatbread wrap with two slices Healthy Choice turkey breast: 130 calories, 3g fat, 3g fiber, 13g protein.
Snack on the Go: Cherries with Pits
These naturally sweet, easy-to-carry fruit snacks help keep cravings at bay and encourage mindful, slower consumption, since you have to pay attention to the pit. They're also a great source of antioxidants and fiber.Nutritional information for one cup: 87 calories, 3g fiber, 1g protein.
Snack on the Go: Gluten-Free Snacks
Even if you don't suffer from celiac disease, you can benefit from the healthy grains used in some gluten-free products. Try Mary's Sticks and Twigs. “This snack has no refined flour and is made with brown rice and quinoa, plus it's packed with flavor,” says Heidi Skolnik of Nutrition Conditioning Inc. Nutritional information for one serving: 160 calories, 6g fat, 3g protein, 3g fiber.
Snack on the Go: Vegetable Chips
These crunchy and totable snacks taste like chips, but are made of vitamin-rich veggies like carrots, potatoes and squash. “Just make sure to watch your portion size on these addictive munchies,” advises nutritionist Amelia Winslow. “Although they’re made of veggies, they’re still fried, so they’re nearly as high in calories and fat as regular potato chips.” Nutritional information for 16 chips: 130 calories, 6g fat (0.5 saturated), 6g sugar, 2g protein, 3g fiber.
Snack on the Go: Dried Veggie Mix
Christen Cooper, RD, recommends prepackaged dried veggies and fruits. The Just Food line, for instance, contains only one fruit or veg per package, from peas to blueberries. "They are great for on-the-go snacks because they come in plastic containers that are resealable and reusable,” she says. And if you have some leftover when you get home, simply add a bouillon cube to make an easy veggie soup! Nutritional information for one ounce Organic Just Veggie mix: 100 calories, 1g fat, 4g protein, 2g fiber.
Snack on the Go: Pistachios
Also known as "the skinny nut," pistachios are a great snack, says Jennifer Neily, a registered dietitian and specialist in sports dietetics. “In the shell they take longer to eat, plus it gives you a visual of how much you’re eating,” she says. The nuts are also a great source of B vitamins, fiber and are very low in saturated fat. “You can eat about 47 of them,” says Neily. Nutritional information for one ounce (about ½ cup with shells): 170 cal 14g fat (1.5g sat fat) 6g protein, 3g fiber.
Snack on the Go: Protein Bar
Protein bars are perfect for carrying around in your purse for whenever hunger strikes. Be sure to watch out for sugar and calories on the label, but don't panic. A little sugar is OK, especially when paired with protein. We love Luna’s cookie dough protein bar. It sounds naughty, but with 12g of protein to balance out the sugar, it’s just right! Nutritional information for one bar: 180 calories, 6g fat (4 saturated), 15g sugar, 12g protein, 3g fiber.
Snack on the Go: Sunflower Seed Cookies
Not only are they delicious, you can also find them made with all-natural and wholesome ingredients. We recommend Grace's Best brand. Throw some in your bag for when the Cookie Monster strikes, and don’t feel guilty about indulging him with these. Nutritional information for five cookies: 130 calories, 6g fat (2.5 saturated), 1g fiber, 8g sugar, 2g protein.
Snack on the Go: Popcorn Clusters
This yummy snack comes ready to go, and is full of flavor and fiber. Check out the offerings from Smart Food, available at Target and other supermarkets. Nutritional information for a one ounce (honey flavor): 110 calories, 1g fat, 5g fiber, 10g sugar, 1g protein.
Snack on the Go: Sunflower Seeds
You can easily find this snack at most gas station mini-marts, making sunflower seeds a good salty option for the road. Full of vitamin E and healthy fat, these little seeds will keep you satisfied. Nutritional information for one ounce: 173 calories, 16g fat (2g saturated), 5g protein, 3g fiber.
Snack on the Go: Half of a Sandwich
Sharing a sandwich (or saving half for later) is a great snack option, especially on the go. But skip the huge deli-sized, overstuffed sandwich and think small. For instance, Dunkin’ Donuts’ Egg White Veggie Flatbread isn’t such a bad choice -- especially coming from a donut shop. Nutritional information for half an egg white veggie flatbread: 165 calories, 12g fat (5g saturated), 5g sugar, 20g protein, 4g fiber.
Satisfy Your Sweet Tooth: Ice Cream Sandwich
Who doesn’t love an ice cream sandwich? Skinny Cow makes it easy to have your ice cream, and eat it too with its no-sugar-added version. It tastes great, you won't even miss the sugar.
Nutritional information for one sandwich: 140 calories, 2g fat, 5g sugar, 4g of protein, 5g fiber.
Satisfy Your Sweet Tooth: Cinnamon Cookies
Satisfy your afternoon sweets craving with one of these and a cup of green tea. Lucy's brand are gluten free and vegan!
Nutritional information for three cookies: 130 calories, 4.5g fat, 13g sugar, 1g fiber, 2g protein.
Satisfy Your Sweet Tooth: Dairy-Free Frozen Desserts
Look for dairy-free frozen desserts a great alternative to ice cream. We just love the mint chocolate chip flavor from Tofutti Cuties!
Nutritional information for one frozen dessert: 130 calories, 2g protein, 6g fat, 10g sugar, 0 fiber.
Satisfy Your Sweet Tooth: Muffins
We've found a low-calorie, low-fat muffin you have to try. They're called Fudgy Peanut Butter Chip VitaTops and come individually wrapped, which makes them perfect for eating on the go or at your desk. And since they only have 100 calories each, I guess that means we can eat two.
Nutritional information for one Fudgy Peanut Butter Chip Vitatop muffin: 100 calories, 1.5g fat, 4g protein, 12g sugar, 8g fiber.
Satisfy Your Sweet Tooth: Biscotti and a Latte
Ok, we admit it. We’re suckers for coffee shops too. But if you are looking for a sweet snack there, avoid the pastry case and high-fat coffee drinks at all costs! Instead, grab a biscotti and a skim latte. Another helpful hint for you: an iced latte has fewer calories than a hot one. (All that ice takes up space, until it melts and waters down the calorie count!)
Nutritional information for one biscotti and an 8-oz. (small) iced skim latte: Approx. 180 calories, 9g protein, 8g sugar, 5g fat, 1g fiber.
Satisfy Your Sweet Tooth: Tapioca Pudding
If you are looking for something creamy and sweet, tapioca pudding really hits the spot. We love Kozy Shack’s Tapioca for its flavor and convenient single-serve cups.
Nutritional information for one pudding cup: 130 calories, 3g protein, 17g sugar, 3g fat.
Satisfy Your Sweet Tooth: Fruit Sorbet
A fruity and lighter alternative to ice cream, sorbet is a great cold treat. It can be high in sugar, so be sure to balance this treat with less-caloric food during the course of the day. We love Sharon’s Mango Sorbet.
Nutritional information for ½ cup: 100 calories, 24g sugar, 1g fiber.
Satisfy Your Sweet Tooth: Banana Pudding
This comfort snack is creamy -- and crunchy when you dress it up with a couple of vanilla wafers.
Nutritional information for two wafers and a snack-size pudding cup: 180 cals, 6.5g fat, 2g protein, 20g sugar.
Satisfy Your Sweet Tooth: Chocolate-Covered Almonds
Even though this tasty sweet treat is rich in antioxidants, it can add up in calories quickly. That’s why we love Emily’s Chocolate Covered Almonds, because you can eat almost double the amount (and still stay under 200 calories) than most supermarket brands.
Nutritional information for 10 pieces: 170 calories, 4g protein, 13g fat (4.5 saturated), 11g sugar, 2g fiber.
Satisfy Your Sweet Tooth: Chocolate Squares
Eating dark chocolate can be good for your heart, but it's high in calories. Here's the perfect balance: small invidually-wrapped portions, like Dove Promises.
Nutritional information for four pieces: 168 calories, 1.6g protein, 10.4g fat, 15g sugar, 2g fiber.
Satisfy Your Sweet Tooth: Greek Yogurt and Honey
“Greek yogurt is lower in probiotics, but makes up for it by being higher in protein,” says nutritionist Johnny Bowden. Top it with a little honey to make it sweetly satisfying.
Nutritional information for 6 oz. plain Greek yogurt and one tablespoon honey: 160 calories, 16g sugar, 18g protein
Satisfy Your Sweet Tooth: Peanut Butter Cups
Be careful to pick the right product. Newman's Own, with less fat and fewer calories than the leading brands, is an organic alternative that hits the spot. Plus, you get three cups instead of just two. While it's no nutrition star, it's the lesser of widely-available evils. Yippee!
Nutritional information for three cups: 180 calories, 12g fat, 14g sugar, 3g protein.
Satisfy Your Sweet Tooth: Dried Figs
This delicious and naturally sweet snack is high in calcium, fiber, protein and potassium.
Nutritional information for four figs: 84 calories, 16g sugar, 4g fiber.
Satisfy Your Sweet Tooth: Frozen Fruit Bars
Look for bars that cut the sugar, but keep the flavor, like Dole Fruit Juice Bars.
Nutritional information for two bars: 48 calories, 11g sugar.
Satisfy Your Sweet Tooth: Smoothie
Nutritionist Amelia Winslow recommends this easy-to-make sweet smoothie. Just place a ripe banana, ½ cup light vanilla soymilk, ¼ cup plain nonfat yogurt, 1 tbsp oat bran or rolled oats, a pinch of cinnamon and 1 tsp honey in a blender. Blend (with ice cubes, if you want a thicker smoothie) until smooth.
Nutritional information for one smoothie: 190 calories, 6.5g protein, 8g added sugar, 2g fiber.
Satisfy Your Sweet Tooth: Pumpkin Yogurt Treat
Mix 6 oz plain fat-free Greek yogurt with ¼ cup canned pumpkin, ¼ tsp pumpkin pie spice and 1 tbsp honey or maple syrup. “This creamy treat tastes so much like pumpkin pie, you won’t even remember you’re eating plain yogurt mixed with a vegetable,” says nutritionist Amelia Winslow.
Nutritional information for one serving: 170 calories, 12 g protein, 2 g fiber, 16g sugar.
Satisfy Your Sweet Tooth: M&Ms and Popcorn
“I like this snack because it’s the perfect mixture of salty and sweet and the popcorn itself has a sweeter taste as well,” says Lindsay Baker, RD. Try Orville Redenbacher’s 94 percent fat free Single Serve 100 calorie Smart Pop popcorn with 20 M&M chocolate candies (or substitute with dark chocolate variety for a dose of antioxidants).
Nutritional information: 168 cal, 3 g fat, 3.6 g fiber, 3.6 g protein, 9 g sugar.
Satisfy Your Sweet Tooth: Fruit and Yogurt Waffle
Registered dietician Lindsay Baker recommends topping an Eggo NutriGrain Whole Wheat Toaster Waffle with ½ cup blueberries and 2 tbsp Stonyfield low-fat plain yogurt for a sweet treat.
Nutritional information: 155 calories, 3.5 g fat, 4 g fiber, 5 g protein, 12.5 g sugar.
Satisfy Your Sweet Tooth: Fruit Drink
Here’s registered dietitian Lindsay Baker’s favorite sweet smoothie recipe: 1 cup fat free milk, ½ cup frozen or fresh strawberries and ½ of a banana.
Nutritional information: 175 cal, 9.5 g protein, 27 g sugar (fruit sugar and milk sugar), 4.5 g fiber.
Satisfy Your Sweet Tooth: Hot Chocolate and a Cookie
Try this delicious take on milk and cookies, recommended by Lindsay Baker, RD: hot chocolate and a small oatmeal cooking. Opt for no-sugar-added hot chocolate, and be sure to make it with skim milk.
Nutritional information: 200 calories, 21 g sugar, 11 g protein, 3 g fat, 1.3 g fiber.
Satisfy Your Sweet Tooth: Frozen Banana Cubes
Registered dietitian Sharon Ritcher recommends slicing an overripe banana into cubes and freezing overnight for a creamy and delicious sweet snack.
Nutritional information for one medium banana: 105 calories, 1g protein, 3g fiber, 14g sugar.
Satisfy Your Sweet Tooth: Papaya
Slice a naturally-sweet papaya and squeeze a little lime juice on top, recommends Sharon Ritcher, RD.
Nutritional information for one medium papaya: 119 calories, 5g fiber, 18g sugar, 2g protein.
Satisfy Your Sweet Teeth: Chocolate Cookie
Sometimes you just want to enjoy a chewy, chocolate chip cookie. Try TLC’s oatmeal dark chocolate. We love the taste, texture and the fact that it’s made with a seven whole-grain blend and other natural ingredients like rolled oats, flax seeds and dark chocolate. If you have to have a cookie, eat this one!
Nutritional information for one 30g cookie: 130 calories, 5g fat (1.5 saturated), 4g fiber, 2g protein.
Satisfy Your Sweet Tooth: Chocolate Yogurt
Probably the next best thing next to chocolate ice cream, we love Stonyfield Farm’s Chocolate Underground fat free yogurt for its flavor, and our body loves it for its probiotics and low fat content. While this one is high in sugar, the tally still comes in lower than a same-sized serving of most chocolate ice cream. Plus, it includes milk sugar, not just refined sugar, says Jennifer Neily, a registered dietitian with the Dallas Dietitic Association Media Bureau. “People too often hone in on the sugar and may avoid potentially good products because of it. Unfortunately the current nutrition fact label does not differentiate between naturally occurring sugar -- like the milk sugar in yogurt -- and added/refined sugar.”
Nutritional information for one 6-oz. container: 180 calories, 0g fat, 7g protein, 35g sugar.
Satisfy Your Sweet Tooth: Frozen Grapes
This naturally sweet snack is great for when you want a cool sweet treat, without any refined sugar or artificial sweeteners. Grapes only need a few hours in the freezer before they turn into mini Popsicle bites. Red seedless are our favorite.
Nutritional information for 1 ½ cups: 60 calories, 12g sugar, 1g fiber, 1g protein.
Satisfy Your Sweet Tooth: Chocolate Health Bars
Many health bars come coated in chocolate. But the Luna Chocolate Peppermint Stick variety reminds us of a Girl Scout Thin Mint cookie, and it's packed with fiber and protein to keep you full. It's easy to pass on the office birthday cake when you keep one of these in your desk.
Nutritional information: 180 calories, 5g fat, 4g fiber, 12g sugar, 8g protein.
A version of this story originally appeared on iVillage.