9 light and healthy snacks

9 light and healthy snacks

With the healthy snacks that we present below, you will no longer have to have a bad conscience when snacking between meals. Besides being delicious, they are full of fiber, vitamins and minerals.

9 light and healthy snacks

A good snack doesn’t have to be a problem from a dietary point of view. It helps to replenish energy and to arrive less hungry at the next meal, which can reduce the number of total calories ingested.

The important thing is that this snack is healthy. Carrot or celery sticks are fine, but there are tasty options that don’t represent an excessive calorie load either.

Many of the options that we are going to present to you need little or no previous preparation and we can have them ready in the fridge or make them in a jiffy. Go ahead and start itching healthy.


Dried apricots are very healthy and belong to the so-called low-carbohydrate fruit, as they contain relatively little fructose. They are extraordinarily rich in beta-carotene (provitamin A) and vitamin E, which protect the skin from oxidative stress from environmental influences. The magnesium they contain increases resistance to stress. In addition, fiber ensures good digestion.

  • A serving of dried apricots (25 g) contains 60 calories.


When hunger strikes, rice cakes are the base for a good snack. As they are light but almost exclusively provide carbohydrates, they should be combined with another protein and fat ingredient. Peanut butter is perfect in this regard. A teaspoon of peanut butter is enough to enrich the snack with protein (almost 3 g), minerals and vitamins. Make sure the butter is 100% peanut, with no other ingredients or additives.

  • A rice cake with 10 g of peanut butter provides 96 calories.


Do you have a lot of to-dos and no time to prepare a healthy snack? An apple (approx. 150 g) or a handful of dried apple wedges are the perfect snack to go.

The apple provides you with a little extra water and can therefore also quench your thirst. Apples are known for their high density of vitamins A, B1, B2, and C, along with fiber and carbohydrates.

The following general rule of thumb applies, especially when it comes to vitamin C content: a large apple (about 200 g) covers almost a third of the daily needs. Also, the fruit is packed with minerals like potassium, phosphorus, magnesium, and iron.

Particularly noteworthy is that apples are high in pectin under the skin. Pectin is a soluble fiber that has a satiating effect and promotes balance in the intestinal micro biota.

  • A 150 g apple contains approximately 75 calories.


The small bright red tomatoes have a wonderfully aromatic flavor, especially in the peak season from June to August.

They provide vitamins A (in the form of beta-carotene), C and E, as well as several B vitamins. All of them support metabolism and the health of skin and blood cells.

The body’s defenses are also strengthened with vitamins. This is particularly due to its high content of vitamin C and antioxidant carotenoids such as lycopene. Tomatoes are very low in calories because they are 95 percent water.

  • 150 grams of cherry tomatoes provide about 25 calories.


If you are a fan of chocolate then bet on the black variety with a cocoa content of at least 80 percent. Consuming dark chocolate has several advantages.

On the one hand, bitter substances reduce hunger and cravings for sweet foods. On the other hand, the amino acid tryptophan is absorbed and broken down in the body into a neurotransmitter and a messenger substance, serotonin, the hormone of happiness and well-being.

But not only that, tryptophan also influences the production of melatonin, which in turn has a calming effect and allows you to get a good night’s sleep.

  • A 20 g piece of dark chocolate contains approximately 100 calories.


Healthy and crisp, chip by chip you ingest calcium, B vitamins and antioxidant compounds. The great thing about kale chips is that they are low in calories and have almost no carbohydrates, so enjoy them.

  • About 50 calories are found in a 150g serving of kale chips.


Although almonds contain a good proportion of fat, the correct dose can help you lose weight. Almonds are rich in protein, as well as vitamin E, magnesium, calcium, and antioxidants that protect cells.

A handful of almonds every day supports muscle and bone development, blood sugar regulation and metabolism.

  • A serving of almonds (30 g) contains 170 calories.


Eggs are very important for athletes. Not only are they a good source of protein: there is hardly any other protein source that the body can use so well. A medium egg weighing about 55g provides about 7g of protein.

Eggs also contain important vitamins and minerals such as iron, calcium, iodine, and phosphorus. This makes it the perfect regeneration meal after a workout. A hard-boiled egg can save you from the crash you suffer around noon or other cravings.

  • An egg of about 55 g contains about 80 calories.


Edamame is literally on everyone’s lips right now. They are quickly prepared in salt water and eaten like pipes, scooping out the pods and keeping the delicious seeds in your mouth.

Soy is rich in protein and fiber, making it not only a tasty alternative, but also a healthy one compared to conventional snacks. They also satisfy for longer and keep blood sugar levels constant.


  1. Boil 1 liter of water in a saucepan and add 1 tablespoon of sea salt.
  2. Add about 400 g of edamame to the water for 5 minutes. Once out of the water, the soybeans appear covered with a light crust of salt.
  3. A serving of edamame (100 g) contains approximately 125 calories.


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