Smart snacking can work wonders on your waistline, but it can be a challenge to find options that keep the sugar low and the protein and fiber high. That's why we put together this list of the healthiest snacks in the supermarket. Each will provide a slow, steady supply of calories to keep you lean and full all day.
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Per bar: 190 calories, 11 g fat, 11 g sugars, 3 g fiber, 4 g protein
Almonds and cashews bring in a major haul of monounsaturated fats, and the flaxseed rounds it out with omega-3s. That's a lot of nutrition for such a tiny package.
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Per 6 crackers: 120 calories, 4.5 g fat, 19 g carbohydrates, 3 g fiber
To make crackers, you need only two ingredients: wheat and oil. That, plus a dash of salt, is all Nabisco uses in the Triscuit formula. You won't find a better, more robust cracker anywhere.
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Per 12 chips: 140 calories, 6 g fat, 18 g carbohydrates, 3 g fiber, 2 g protein
Part chip, part cracker, and all good. These nibbles provide 20 percent of your daily dose of vitamin A, and they're gluten-free.
MORE: Don't see your go-to snack on the list? Check our Ultimate Snack Scorecard to see how your favorite munchies ranked.
Per 20 pretzels: 120 calories, 1 g fat, 23 g carbohydrates, 4 g protein, 4 g fiber
Spelt is a grain related to wheat but with more fiber and protein, and the fact that it's organic is just a bonus. Pair these with a hunk of cheddar to rope even more protein into your snack break.
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Per 6-oz container: 140 calories, 0 g fat, 14 g protein
Often what yogurt processors call "fruit" is actually artificially colored high-fructose corn syrup with just a touch of actual plant matter. Chobani's delivers real pear, and sugar plays a mere supporting role.
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Per 2 Tbsp: 70 calories, 5 g fat, 2 g protein, 2 g fiber
If you don't already keep hummus stocked in your fridge, add it to your shopping list right now. The creamy puree of chickpeas and sesame seeds carries a balanced mix of protein, fiber, and healthy fat, and it pairs well with just about anything you can dip.
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Per 2 Tbsp: 60 calories, 5 g fat, 1 g protein, 2 g fiber
With so many faux-guacamoles at the supermarket, it's important to find one good brand and stick to it. So let us introduce you to Wholly, the supermarket's most reliable purveyor of authentic, avocado-based guac. Oils, starches, and artificial colors are nowhere to be found in this package.
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Per bag: 120 calories, 28 g carbohydrates, 2 g protein, 2 g fiber
Think of Peeled Snacks' Much-Ado-About-Mango like a Fruit Roll-Up for adults. It contains no added sugars or artificial ingredients, just organic mango. That's how each bag ends up with nearly a third of your day's vitamin A.
Per oz: 170 calories, 15 g fat, 6 g protein, 3 g fiber
Inside this can is an awesome blend of heart-protecting peanuts, almonds, pecans, pistachios, hazelnuts, and walnuts. Consider it a great base for homemade trail mix.
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Per oz: 80 calories, 1 g fat, 15 g protein
No snack on the planet offers such a reliable dose of protein in a more convenient package. Consider this your best option on days when you're too busy to be bothered with snack-time complications.
TRY THE BEST: For more healthy munchies, see the entire list of 50 Best Snack Foods in America.