Finding the perfect healthy snack can be tricky when dieting, especially when you want something that’s not only tasty but also fits your nutritional goals. Here’s a list of 10 popular, easily accessible snacks in the UK, along with their approximate calories, protein, fat, and carbohydrate content per 100 grams. I am always giving food, recipe, and snack ideas to my weight loss coaching clients – and these options are perfect for staying on track while keeping hunger at bay.
Note: calorie and macronutrient figures may vary based on the brand(s) you purchase, so figures may vary. You of course don’t need to eat 100 grams – have more or less quantity as required to fit your daily goals.
1. Hummus with Carrot Sticks
Hummus is a great source of healthy fats and plant-based protein, while carrot sticks add a satisfying crunch with minimal calories.
Per 100g of Hummus:
- Calories: 275 kcal
- Protein: 7.8g
- Fat: 23.6g
- Carbohydrates: 9.2g
Per 100g of Carrots: - Calories: 41 kcal
- Protein: 0.9g
- Fat: 0.2g
- Carbohydrates: 9.6g
2. Low-Fat Greek Yoghurt with Berries
Greek yoghurt is packed with protein, and berries add a natural sweetness and plenty of fibre.
Per 100g of Low-Fat Greek Yoghurt:
- Calories: 57 kcal
- Protein: 10.3g
- Fat: 0.4g
- Carbohydrates: 3.6g
Per 100g of Mixed Berries (Strawberries, Blueberries, Raspberries): - Calories: 50 kcal
- Protein: 1.0g
- Fat: 0.3g
- Carbohydrates: 12g
3. Hard-Boiled Eggs
Simple, portable, and full of protein, eggs are a snack staple.
Per 100g of Hard-Boiled Eggs (typical medium egg is 50g / a large egg 60g – edible weight):
- Calories: 155 kcal
- Protein: 12.6g
- Fat: 10.6g
- Carbohydrates: 1.1g
4. Cottage Cheese with Cucumber Slices
Cottage cheese is high in protein, and cucumber provides hydration and crunch.
Per 100g of Cottage Cheese:
- Calories: 98 kcal
- Protein: 11.5g
- Fat: 4.3g
- Carbohydrates: 3.4g
Per 100g of Cucumber: - Calories: 15 kcal
- Protein: 0.7g
- Fat: 0.1g
- Carbohydrates: 3.6g
5. Roasted Chickpeas
A crunchy, high-protein snack that’s easy to make at home.
Per 100g of Roasted Chickpeas:
- Calories: 269 kcal
- Protein: 14.5g
- Fat: 4.6g
- Carbohydrates: 42.7g
6. Apple Slices with Peanut Butter
This classic combo is sweet, satisfying, and full of nutrients.
Per 100g of Apple:
- Calories: 52 kcal
- Protein: 0.3g
- Fat: 0.2g
- Carbohydrates: 14g
Per 100g of Peanut Butter (Natural): - Calories: 596 kcal
- Protein: 25g
- Fat: 50g
- Carbohydrates: 16g
7. Rye Crispbread with Cream Cheese
Rye crispbread is a lower-calorie alternative to traditional crackers, paired with creamy cheese for a satisfying snack.
Per 100g of Rye Crispbread:
- Calories: 335 kcal
- Protein: 9.3g
- Fat: 2.2g
- Carbohydrates: 67g
Per 100g of Light Cream Cheese: - Calories: 150 kcal
- Protein: 6.0g
- Fat: 11g
- Carbohydrates: 4.5g
8. Edamame Beans (Steamed)
These high-protein beans are a perfect snack for keeping hunger at bay.
Per 100g of Steamed Edamame:
- Calories: 122 kcal
- Protein: 11g
- Fat: 5.2g
- Carbohydrates: 9.9g
9. Smoked Salmon with Wholemeal Crackers
A savoury snack rich in omega-3 fatty acids and whole grains.
Per 100g of Smoked Salmon:
- Calories: 117 kcal
- Protein: 18.4g
- Fat: 4.3g
- Carbohydrates: 0g
Per 100g of Wholemeal Crackers: - Calories: 380 kcal
- Protein: 11g
- Fat: 7.5g
- Carbohydrates: 67g
10. Dark Chocolate (70%+) and Almonds
A small portion of dark chocolate paired with almonds satisfies sweet and savoury cravings.
Per 100g of Dark Chocolate (70%):
- Calories: 598 kcal
- Protein: 7.8g
- Fat: 42.6g
- Carbohydrates: 45.9g
Per 100g of Almonds: - Calories: 579 kcal
- Protein: 21g
- Fat: 49g
- Carbohydrates: 22g
These snacks are not only healthy but also easy to find or prepare in the UK. By keeping track of portion sizes and combining snacks rich in protein, healthy fats, and fibre, you can stay energised and satisfied throughout the day while supporting your fitness or weight loss goals. If you are not sure how many calories you can eat each day, try my calorie calculator.
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