Top 12 Nutrient-Packed Snacks for Optimal Fitness

Feeling hungry just before dinner or a workout and wondering what to eat? We can all relate to this scenario. Being prepared with a quick healthy snack will enable you to feel satisfied before suppertime or fueled with enough calories to hit the gym.

If you are aiming to stay under a particular calorie count for weight loss or maintenance, having a low-calorie snack (100 calories or less) can be the answer to between-meal hunger pangs. These 100-calorie superfood snacks take the guesswork out of what to eat, provide essential nutrients, and allow you to feel good about your choices.


Avocado on Whole Grain Toast

High Angle View Of Mashed Avocado On Toasted Bread On Table

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Top organic whole grain or seeded toast with 1/4 fresh sliced avocado for a nutrient-dense snack. Whole grains are a rich source of fiber, which can help with weight loss and reduce risk of disease. Avocado is a healthy unsaturated fat and a great alternative to butter. Avocados are full of essential vitamins and good fats that promote healthy cholesterol levels and weight loss. 


Greek Yogurt With Berries

Stir 1/3 cup fresh or frozen berries into 1/2 cup low-fat Greek yogurt (no sugar added). Plain Greek yogurt contains vital nutrients, probiotics and whey protein. Probiotics improve digestion, increase good gut bacteria, and promote normal pH levels in the body. Favorable gut bacteria helps reduce body fat for successful long-term weight loss.

Don't drain off the liquid collecting at the top of the yogurt container. It is whey protein, essential for muscle building. Stir it in before you scoop out your serving.


Hummus and Raw Veggies


Verywell / Alexandra Shytsman

Eat 2 tablespoons of hummus with 1 cup raw vegetables for dipping. Hummus is simply blended chickpeas, plain or with added herbs, spices and often oil or tahini. Depending on the oil used, it may contain omega-3 fatty acids that can help with body fat reduction and weight management. Dipping your favorite raw vegetables provides more essential nutrients and fiber for heart health and reduced risk of disease.


Hard-Boiled Eggs


Verywell / Alexandra Shytsman

At about 75 calories per egg (including the yolk), hard-boiled eggs make a smart snack choice for a quick pick-me-up. They are easy to make and rich in protein, B vitamins, and choline. Eggs contain essential nutrients linked to a lowered risk of heart disease.


Whole Grain Toast With Almond Butter

Enjoy one slice of whole-grain bread topped with 1/2 tablespoon almond butter. Whole grains are recommended as part of a healthy diet. Whole-grain foods can significantly lower the risk of chronic disease. They are also high in fiber. Along with the protein and healthy fats in the almond butter, this snack will keep your body satisfied for hours.


Raw Nuts


Verywell / Alexandra Shytsman

A handful of raw almonds (about 13 nuts) is an excellent protein-packed, on-the-go superfood. Nuts like pistachios, almonds, and walnuts supply healthy fats for optimal fitness. Eating raw nuts provides good fats and fiber shown to reduce the risk of heart disease.


Fresh Fruit

One medium apple provides fiber and complex carbohydrates to fuel your body. Fruit is low in calories but high in nutrients, which is a great combination for a healthy snack. Fruits like apples are a source of quercetin, a natural anti-inflammatory, and excellent for post-workout muscle recovery.


Green Protein Smoothie

Combine 1/2 cup unsweetened almond milk, 1/2 sliced apple or 1/4 chopped banana, 1/4 cup kale or spinach, and 1/4 scoop whey powder and blend. Green smoothies are a convenient way to add extra nutrients to your diet. Leafy greens contain antioxidants, which can reduce inflammation and lower the risk of some diseases.


Peanut Butter on Celery

Spread 1 tablespoon peanut butter on a long stalk of celery for 100 calories of superfood nutrients. Peanut butter remains the favored sports superfood and a rich source of protein, healthy fats, and fiber. Peanut butter provides long-lasting energy.

Celery is high in nitrate, which converts to nitric oxide when consumed. Nitric oxide can enhance athletic performance and reduce hypertension.


Cottage Cheese With Pineapple

Top 1/2 cup low-fat cottage cheese with 1/4 cup diced fresh or canned pineapple (in natural juices). Low-fat cottage cheese is high in milk protein, which can help reduce body fat and increase muscle mass. Cottage cheese also contains probiotics, which improve digestion and increase good gut bacteria. The enzyme bromelain, found in pineapple, can improve the digestion and absorption of the protein in the cottage cheese.


Cooked Oats With Blueberries

Cook 1/4 cup dry oats and top with 1/4 cup of blueberries or 1/4 sliced banana. Oats are an excellent source of antioxidants, vitamins, minerals, and fiber at any time of day. Oats also contain beta-glucan fiber, which is associated with improved immunity and lowered cholesterol. Oats are a favored pre- and post-workout meal (often with egg whites added for more protein).

Blueberries contain powerful antioxidants, which may reduce the risk of heart disease and improve brain function.




Verywell / Alexandra Shytsman

Pop 1 ounce natural corn kernels for a 3½ -cup serving and approximately 90 to 100 calories. Popcorn is healthier if air-popped or cooked in a large pot on the stove. Instant popcorn packs and bags may contain preservatives and additives, saturated fats, sodium, and more calories. 

Popcorn toppings can be fun, but they do add extra calories to your fluffy snack. 

  • Melted, salted butter: 1/2 tablespoon melted butter provides about 68 additional calories.
  • Chocolate: 1 tablespoon mini dark chocolate chips adds 50 calories.
  • Nutritional yeast: A 2-tablespoon serving is 60 calories, but also provides 8 grams of protein and 6 grams of fiber. 

Popcorn is considered a whole grain. It’s high in fiber and even supplies some protein; a 1-ounce serving has 4 grams of fiber, almost 4 grams of protein, and only 110 calories. Popcorn also contains polyphenols, antioxidants shown to improve heart health and reduce the risk of some cancers. Because popcorn is full of air, you can eat a pretty large portion without a lot of calories.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

By Darla Leal
Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle.