Why Snacking Matters for Weight Loss
Skipping snacks and going from lunch to dinner with nothing often leads to overeating at dinner. A strategic 100–150 kcal snack at 4–5 PM prevents this. The key is choosing snacks with protein or fibre — not empty carbs.
15 Snacks Ranked by Calories
| Snack | Serving | Calories | Protein | Fills You? |
|---|---|---|---|---|
| Roasted chana | 30g | 100 kcal | 9g | ✅ Yes |
| Makhana (foxnuts, plain) | 30g | 100 kcal | 4g | ✅ Yes |
| Boiled egg | 1 | 78 kcal | 6g | ✅ Yes |
| Cucumber + curd dip | 100g + 50g curd | 55 kcal | 3g | Moderate |
| Guava | 1 medium | 55 kcal | 2g | Moderate |
| Apple | 1 medium | 80 kcal | 0g | Moderate |
| Peanuts (unsalted) | 20g | 115 kcal | 5g | ✅ Yes |
| Almonds | 15 pieces | 104 kcal | 4g | ✅ Yes |
| Sprouts chaat | 80g | 93 kcal | 7g | ✅ Yes |
| Bhel puri (no sev) | 1 plate | 130 kcal | 3g | Moderate |
| Chaas (buttermilk) | 1 glass | 35 kcal | 2g | Low |
| Coconut water | 1 glass | 45 kcal | 1g | Low |
| Low-fat curd | 1 katori | 60 kcal | 5g | Moderate |
| Orange | 1 medium | 62 kcal | 1g | Moderate |
| Moong dal namkeen | 25g | 110 kcal | 5g | Moderate |
Best Combinations
- •Roasted chana (30g) + 1 glass chaas = 135 kcal, 11g protein
- •15 almonds = 104 kcal — keep in your desk drawer
- •1 boiled egg + 1 banana = 168 kcal, 7g protein (slightly over 150 but ideal post-workout)
Snacks to Avoid
- •Packaged biscuits (Marie, Parle-G): 130–150 kcal but almost no protein or fibre — you will be hungry again in 30 minutes
- •Samosa: 280 kcal, high fat, minimal nutrition
- •Vada pav: 350 kcal from refined carbs and oil
- •Packaged chips: 500 kcal per 100g, no satiety
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Frequently Asked Questions
Q: How many snacks should I have per day? One or two strategic snacks (morning and evening) works for most people. More than 3 snacks suggests the main meals are not satisfying enough.
Q: Is makhana good for weight loss? Yes — 30g roasted makhana = 100 kcal, 4g protein, high in magnesium and antioxidants. Better than most packaged snacks.
Q: Are fruits good snacks for weight loss? Yes, but choose lower-sugar fruits: guava, orange, apple, papaya. Avoid mango and banana as snacks — save them for breakfast.