Nutrition Facts Snacks 15 Healthy Snacks You Can Take to Work Snacking Right to Perform at Your Peak By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on September 15, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print It is often hard to get through a day of work without getting a little hungry. That's okay; snacking can actually be good for you as long as you choose healthy foods in the right proportions. Here is a list of 15 tasty snacks that are perfect for work breaks. While most of them require a refrigerator or a microwave, a few can be stashed in your desk for an easy midday nibble. 1 Hummus and Carrots Verywell / Alexandra Shytsman Traditional hummus is made from chickpeas and sesame oil, so it contains plant protein as well as healthy fat and fiber. Carrots are a good source of vitamin A and potassium, so the pairing makes a balanced and nutritious snack. As far as calories go, one-half cup of hummus has about 200-300 calories, while eight baby carrots have only about 30 calories. Hummus is also good with baked pita chips or pieces of pita bread. Or try other fresh veggies like celery, broccoli, or cauliflower. A 2016 study from Ohio State University suggested that hummus may play a beneficial role in weight management and the control of insulin and blood glucose. 2 A Small Sandwich Verywell / Alexandra Shytsman A regular lunch-sized sandwich is probably too big for an afternoon snack, so pack a smaller version. Choose whole-grain bread, lots of veggies, and maybe a slice or two of ham or lean turkey breast. A small sandwich like this offers plenty of vitamins and minerals with less than 300 calories. Another great snack is a "grown-up" peanut butter and jelly sandwich made with whole-grain bread, no-added-sugar nut butter, and low-sugar fruit spread. Sandwich Nutrition Facts and Health Benefits 3 Apples and Peanut Butter Verywell / Alexandra Shytsman This snack is similar to fruit and nuts, but with a unique twist. Apples are high in fiber and available in numerous varieties from crisp and tart to juicy and sweet. Pair it with peanut or almond butter with no added sugar; it really doesn't need it. With 95 calories, 25 grams of carbohydrate, 4.4 grams of fiber, and 14% of your daily vitamin C needs, an apple a day can really keep the doctor away. 4 Yogurt and Fruit Verywell / Alexandra Shytsman Yogurt can be an excellent addition to any diet but can be transformed into something not-so-good if it's mixed with sugary mix-ins. Opt for plain low-fat Greek yogurt in a single-serve container with plenty of fresh fruit. Packed with calcium, protein, and probiotics, a work break yogurt snack will only set you back about 150 calories. Pecans and a drizzle of honey are also a nice touch. A one-cup serving of Greek yogurt is an excellent source of non-meat protein, equal to a 7-ounce portion of skinless chicken breast. 5 Rice Cakes Verywell / Alexandra Shytsman A plain rice cake is low in calories and relatively bland, so it makes a nice base for almost any topping. You can stash the rice cakes in your desk and bring something along like an egg salad. Two rice cakes topped with a quarter cup of egg salad have about 8 grams of protein, 260 calories, and plenty of zinc, iron, and vitamin B12. Other tasty toppings include plain yogurt with honey and berries, sliced avocados with lime juice, or cottage cheese with sliced tomato. White Rice Nutrition Facts and Health Benefits 6 Popcorn Verywell / Alexandra Shytsman Popcorn counts as a whole grain and is high in fiber. It's also low in calories as long as you don't cover it with melted butter. Keep a few bags of microwave popcorn handy for a quick, healthy snack. One regular-sized bag has around 400 calories. You can also buy single-serving sizes. If plain popcorn sounds boring, sprinkle Parmesan cheese or mixed seasoning blends on top. A three-cup serving of popcorn provides between 10% and 15% of your daily fiber needs. 7 Tuna and Crackers Verywell / Alexandra Shytsman For an extra-healthy snack, grab some whole wheat crackers, slice a stalk of celery, and open a resealable packet of tuna in water. Together, this quick and easy treat can deliver high amounts of fiber, protein, and omega-3 fatty acids. Six crackers and 3 ounces of tuna have no more than 200 calories total. If plain tuna it too dry for you, you could make a tuna salad at home or simply bring along a packet of low-fat mayo. Tuna packed in water will be lower in calories and fat than tuna packed in oil. The Healthiest and Unhealthiest Condiments 8 Crispbread and Cottage Cheese Verywell / Alexandra Shytsman Crispbread is a flat, dry cracker-like bread typically made with rye flour but also available in whole wheat and multigrain. Its nice and crunchy on its own but even better topped with spreads and cheese. Cottage cheese is an especially good choice because it is high in calcium and protein and relatively low in fat and calories (when you opt for a nonfat or low-fat variety). Three pieces of crispbread, each topped with two tablespoons of low-fat cottage cheese, totals a mere 170 calories. Add a nice herbal note with chives or a dash of acidity and spice with storebought salsa. You can also top crispbread with nut butter or slices of lean ham, cheese, and lingonberry preserves. A 4-ounce serving of cottage cheese delivers the same amount of protein (13 grams) as four deviled eggs. 9 Fresh Fruit and Nuts Verywell / Alexandra Shytsman Sometimes the best snacks are the simplest. Fresh fruit and nuts are one such example. One pear and a dozen almonds have less than 200 calories with plenty of vitamins, minerals, fiber, and healthy fats. You can also try apples with walnuts or bananas with pecans. For a really tasty treat, pair the fruit and nuts with a complementary cheese (such as cheddar with apple or blue cheese with pear). Nuts can improve your heart health by lowering your "bad" low-density lipoprotein (LDL) cholesterol, thereby reducing the build-up of plaque in your blood vessels. 10 Fresh Veggies and Dip Verywell / Alexandra Shytsman If you like dip, skip the tortillas and crackers and bring along carrots sticks, zucchini slices, cucumber rounds, radish halves, and other favorite vegetables. Vegetables are low in calories and high in fiber, plus they're loaded with vitamins and minerals. Most of your calories will come from the dip: 2 tablespoons of a typical store-bought veggie dip have around 100 calories, bringing your total tally to no more than 170. 11 A Small Salad Verywell / Alexandra Shytsman A cool, crisp salad can help tide you over until dinner time. Pack your favorite mix of salad greens, vegetables, no-sugar-added dried fruits, and nuts into a resealable container. Then pack another with salad dressing or vinaigrette. Don't add the dressing until you're ready to eat as this will make your salad soggy. A small garden salad is low in calories and offers plenty of vitamins, minerals, and fiber. Keep your eye on the dressing. Some can add up to 200 calories per 2-tablespoon serving. If you are trying to lose weight, bring along a wedge of lemon or try this low-cal ranch or lemon-garlic salad dressing recipe. 12 Trail Mix Verywell / Alexandra Shytsman Trail mix is typically a combination of nuts and dried fruit, and possibly cereal or granola. You can find all kinds of unusual varieties at grocery stores, or you can make it at home. Trail mix is one of those snacks you can keep in your desk drawer for a few days, so it's nice to have around if you don't have a refrigerator. Trail mix can be high in calories, so be sure to read the nutrition label if you are trying to lose weight. Some are packed with sugar or toasted in coconut oils that are rich in saturated fat. To ensure portion control, divide the mixture into single-serving portions. 13 Instant Oatmeal and Raisins Verywell / Alexandra Shytsman Oatmeal makes a great breakfast, and there's no reason it can't work as a healthy snack. While you are probably not going to cook up a batch in the break room, you can easily pop a single-serve cup of instant oatmeal in the microwave and enjoy a warming and a nutritious midday snack. Add some raisins for extra flavor, fiber, and iron. Avoid the brands that high in brown sugar, maple syrup, and other sugars. One cup of uncooked oatmeal has 166 calories, 28 grams of carbohydrate, 4 of grams fiber, and 5.9 grams protein. Oats are naturally gluten-free and low in sodium. Gluten-Free Food List: Learn Exactly What to Eat Gluten-Free 14 Cup of Soup Verywell / Alexandra Shytsman A cup of soup can be a warm and soothing treat on a cold winter's day. Leftover soup can be a great snack to take to work the next day, or you can buy single-serving microwavable soups. Calorie counts vary considerably, so look closely at the labels for nutrition information. Also, note that many commercial varieties are also high in fat and sodium. If you are a soup lover, here are some recipes you should definitely try: Low-carb chicken and vegetable soup Harissa chicken and chickpea soup Gluten-free cauliflower cheese soup Beef, brown rice, and mushroom soup Healthy tomato basil soup 15 Guacamole on Celery Sticks Verywell / Alexandra Shytsman You may be used to serving guacamole with tortilla chips, but you can drop several calories and unnecessary fat by spreading guacamole on crisp celery sticks. Guacamole is made with avocado, so it's high in monounsaturated fats and nutrients. One-half cup has about 180 calories. Opt for baked tortilla chips rather than fried or choose whole-grain crackers as a healthy alternative. Although avocados are a good source of carbohydrates, they are very low on the glycemic index—rating less than 15—so they won't spike your blood sugar. 16 Sources 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. U.S. Department of Agriculture. FoodData Central search results: Carrots, raw. U.S. Department of Agriculture. FoodData Central search results: Hummus, commercial. Harvard T.H. Chan School of Public Health. Apples. Nutritionix. Apple. Dairy Council of California. Yogurt. Réhault-Godbert S, Guyot N, Nys Y. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. Nutrients. 2019 Mar 22;11(3):684. doi: 10.3390/nu11030684. Popcorn.org. All about popcorn. Nutritionix. Microwave popcorn. CalorieKing. How many calories in low-fat cottage cheese (1% milkfat). Del Gobbo LC, Falk MC, Feldman R, Lewis K, Mozaffarian D. Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: systematic review, meta-analysis, and dose-response of 61 controlled intervention trials. Am J Clin Nutr. 2015 Dec;102(6):1347-56. doi: 10.3945/ajcn.115.110965. Nutritionix. Veggie dip. Consumer Reports. Is trail mix good for you? Olmo-Cunillera A, Escobar-Avello D, Pérez AJ, Marhuenda-Muñoz M, Lamuela-Raventós RM, Vallverdú-Queralt A. Is eating raisins healthy? Nutrients. 2019 Dec 24;12(1):54. doi: 10.3390/nu12010054. Nutritionix. Oatmeal. Nutritionix. Guacamole. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.