Healthy snacks

Healthy snack ideas under 100 and 200 calories — sweet, savoury, high protein and easy supermarket picks for work, school and late-night hunger.

Snacking in numbers

100 kcal

the NHS guide for a children's snack — max 2 a day

150–200 kcal

a sensible snack size for most adults

36%

of UK adults' sugar comes from snacks, sweets and drinks (approx.)

1 portion

of fruit or veg — the easiest healthy snack and counts towards 5 A Day

Healthy snacks under 100 calories

~60–90 kcal

Apple or pear

Add fibre and keep you fuller than juice.

~90 kcal

Carrot & cucumber sticks with 2 tbsp hummus

Crunchy, savoury and plant-based.

~80 kcal

Plain popcorn (20 g)

A wholegrain swap for crisps.

~75 kcal

A boiled egg

7 g protein — great with a pinch of pepper.

~95 kcal

Rice cake with thin peanut butter

Choose no-added-sugar nut butter.

~70 kcal

A small pot of 0% Greek-style yoghurt

Add berries for sweetness.

Healthy snacks under 200 calories

~180 kcal

Handful of unsalted nuts (30 g)

Healthy fats, fibre and protein.

~150 kcal

Oatcakes with cottage cheese

Slow-release energy.

~190 kcal

Banana with a spoon of peanut butter

Good before exercise.

~150 kcal

Roasted chickpeas (40 g)

High fibre crunchy snack.

~180 kcal

Wholemeal toast with avocado

Fibre and good fats.

~120 kcal

Edamame beans (100 g)

11 g of protein.

Smart snack swaps

Instead ofTry

Chocolate bar2 squares of dark chocolate with strawberries

CrispsPlain popcorn or roasted chickpeas

Biscuits with teaOatcakes or a small handful of nuts

Fizzy drinkSparkling water with lemon or lime

Cereal barBanana or a homemade flapjack with less sugar

Tip

Check the front-of-pack traffic lights in UK supermarkets — aim for mostly greens and ambers for sugar, fat and salt.

World health facts

All facts

<10%

WHO limit for free sugars

Keep free sugars below 10% of daily energy — about 50 g (12 teaspoons) — and ideally below 5%.

Source: WHO 2015

10 tsp

Sugar in one can of soda

A 330 ml can of regular soft drink holds about 35 g of sugar — nearly a full day's limit.

Source: Nutrition labels / WHO

<5 g

WHO daily salt limit

Adults should eat under 5 g of salt (one teaspoon) a day.

Source: WHO 2023

10.8 g

Average salt eaten worldwide

The global average is about 10.8 g a day — more than double the recommended limit.

Source: WHO 2023

More in Eat Well

Healthy Eating Healthy Nutrition Food Guide Functional Foods Supplements High Protein Foods Foods High in Fibre Smart Kitchen Recipes

Questions people ask

What is the healthiest snack to eat?

Whole foods like fruit, vegetables with hummus, plain yoghurt, nuts and boiled eggs are among the healthiest — they add fibre or protein with little added sugar or salt.

What are good healthy snacks for weight loss?

Choose snacks under about 150 kcal that have protein or fibre, such as Greek-style yoghurt, a boiled egg, vegetable sticks with hummus or an apple.

Are cereal bars healthy?

Many are high in sugar. Check the label: under 5 g of sugar per 100 g is low; over 22.5 g is high.

Sources

• NHS Better Health: Healthier snacks (100 kcal snacks, 2 a day max)
• NHS Change4Life
• BDA Healthy snacking

General information based on UK public health sources, not medical advice. Speak to your GP or a registered dietitian before major diet changes, especially if you are pregnant, have a health condition or take medication.