Low-carb snacks: Easy and healthy options for any time of day
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
When you're hungry or tired and it's not mealtime, it can be tempting to reach for a sweet treat or sugary soda to give you a quick energy boost. But a snack that's high in added sugar can lead to a blood sugar spike, followed by an energy crash that will leave you feeling tired and hungry again.
A better option is to choose healthy, low-carb snacks. They can give your energy levels a boost, while also helping your body get important nutrients throughout the day and preventing you from overeating at your next meal.
What to look for in low-carb snacks
Experts define a low-carb snack as one with 5 grams of carbohydrates or less per serving. The Academy of Nutrition and Dietetics recommends snacks that are fresh, balanced, and packed with nutrients like protein and fiber that can help you feel full longer. Focus on whole, minimally processed foods.
What to avoid
Choosing low-carb snacks means steering clear of highly processed and sugary options. Packaged snacks like chips, cookies, and granola bars are often loaded with refined carbohydrates and added sugars.
Carbs also hide in plain sight in many popular beverages. High-calorie sports drinks, and sweetened beverages such as sodas and even fruit juices, are best limited or avoided. They provide little nutritional value and can quickly add carbs and calories. Instead, pair your snacks with a glass of water.
Healthy low-carb snack ideas
These simple, healthy, low-carb snacks can give you a burst of nutrients while tiding you over until your next meal.
Berries. Berries a great lower-carb choice. One-third cup of blueberries contains just 5 grams of carbs. One-third cup of strawberries delivers under 3 grams of carbs, with fiber that helps you stay satiated longer.
Avocado. Pair this nutritious food with red pepper or enjoy it on its own. One-quarter of an avocado contains about 4 grams of carbs.
Kale chips. Kale chips are tasty and packed with antioxidants and other nutrients. One cup of kale contains less than 1 gram of carbohydrates.
Cucumber. Reach for cucumber on a hot day. One-half cup of this refreshing food contains just 3 grams of carbs.
Plain popcorn is not just for snacking on during movies. This low carb snack (3/4 cup contains 4.5 grams of carbs) can be your go-to anytime.
High-protein, low-carb snacks
Adding protein to a low-carb snack can help you stay energized, support muscle recovery, and manage hunger between meals. Here are some simple and satisfying high-protein, low-carb snack options.
Greek yogurt. Greek yogurt packs the protein without a lot of carbohydrates. One-half cup of nonfat plain Greek yogurt provides 15 grams of protein and 6 grams of carbs.
Hard-boiled egg. One-half cup of chopped hard-boiled egg offers an impressive 8 grams of protein and less than 1 gram of carbohydrates.
Cheddar cheese. Enjoy this tasty treat on its own, or pair it with raw vegetables or a small amount of fruit or nuts. One-quarter cup of cheddar cheese contains 6 grams of protein and less than 1 gram of carbohydrates.
Almonds. One-quarter cup of sliced almonds provides 5 grams of protein paired with 5 grams of carbs.
About the Author
Jenette Restivo, Health Writer; Assistant Director for Digital Content Creation and Engagement, Harvard Health Publishing
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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