7 Healthy Snacks for Work to Keep at Your Desk

The best snacks do more than satisfy a craving. Foods rich in fiber, protein and healthy fats can help keep you full and provide steady energy between meals.

Many healthy snacks also provide important vitamins and minerals. Fruit, nuts, chia seeds and roasted chickpeas are nutritious options that are easy to keep on hand. Chia seeds can also be added to foods such as yogurt or oatmeal for extra fiber and protein.

Here are seven healthy office snacks to keep at your desk.

If you’re craving something sweet, a small serving of dark chocolate can be a satisfying option. Choose dark chocolate that contains at least 70% cacao and enjoy one or two squares.

Dark chocolate typically contains less added sugar than milk chocolate and is rich in antioxidants. Portion size matters, however, because chocolate is calorie dense. Enjoy it as an occasional treat or pair a small piece with fruit for a balanced snack.

Grab-and-go fruits, such as apples, bananas, oranges and pears, make convenient desk snacks.

“Fresh fruit is one of the simplest healthy snacks to keep on hand,” says Dr. Tabrizi. “It provides fiber, vitamins and other important nutrients and it’s easy to grab when you’re short on time.”

Fruit can be enjoyed on its own or paired with a protein-rich food, such as nut butter or yogurt, for a more satisfying snack.

For longer storage, unsweetened dried fruit can be an option. Keep portions small. Because the water has been removed, dried fruit contains more concentrated natural sugars and calories than fresh fruit and is easy to overeat.

Popcorn is a whole grain and can be a satisfying, low-calorie snack when prepared without excessive butter, oil or added sugar. For a healthier option, try air-popped popcorn seasoned with cinnamon, garlic powder or other spices.

When buying packaged popcorn, look for varieties with simple ingredients and lower sodium levels. Popcorn also provides fiber and can be a healthier alternative to many packaged snack foods.

Almonds, walnuts, pistachios and other nuts are packed with nutrients, including heart-healthy fats, protein, fiber, vitamins and minerals.

“Nuts are a convenient snack that can help support heart health while keeping hunger in check between meals,” says Dr. Tabrizi.

Choose unsalted or lightly salted varieties when possible and stick to a small handful to keep portions in check.

Nut butters, such as peanut butter and almond butter, are an easy way to add staying power to snacks.

Pairing them with fruit or whole grains provides a mix of carbohydrates, protein and healthy fats that can help keep hunger at bay.

Look for varieties made with minimal ingredients and little or no added sugar.

Many nut butters are naturally plant-based. Spread them on apple slices, bananas or whole-grain crackers for a simple, filling snack. Because nut butters are calorie dense, pay attention to portion sizes. A serving is typically about 2 tablespoons.

If you’re looking for a crunchy snack, roasted chickpeas can be a nutritious alternative to salty chips and crackers.

Roasted chickpeas are rich in protein and fiber, which can help keep you full between meals. They are also shelf-stable, easy to keep at your desk and available in a variety of flavors. Look for varieties with simple ingredients and lower sodium levels.

Trail mix can be a convenient way to combine several healthy ingredients into one snack. Many trail mixes include nuts, seeds and dried fruit, providing a mix of protein, fiber and healthy fats.

Store-bought trail mixes can vary widely in their ingredients. Look for varieties made primarily with nuts, seeds and dried fruit rather than candy-coated ingredients.

Trail mix can also be calorie-dense, so pay attention to portion sizes and choose varieties with little or no added candy, chocolate or sweetened fruit.

Shelf-stable snacks can make it easier to stick to healthy eating habits during the workday. Because they require little preparation and don’t need refrigeration, they’re easy to keep nearby for a quick snack.

To make healthy snacking easier:

• Store a few snacks in your desk, bag or workspace
• Choose single-serving packages or portion snacks ahead of time
• Keep different options available for sweet, salty or crunchy cravings
• Plan ahead for busy days when you may not have time for a full meal

Other shelf-stable snack options include pumpkin seeds and lower-sugar protein bars.

Calorie needs vary from person to person, but many healthy snacks contain about 150 to 250 calories. The goal is to take the edge off hunger between meals and provide nutrients without replacing a balanced meal.

When choosing healthy office snacks, look for options that provide one or more of the following:

• Fiber to help you stay full
• Protein to support satiety
• Healthy fats for lasting energy
• Limited added sugar
• Lower sodium content
• Simple, recognizable ingredients

If refrigeration is available, foods such as Greek yogurt, cottage cheese and edamame can also be nutritious snack options.

Snacks that contain protein, fiber or healthy fats can help keep you feeling full between meals. Combining these nutrients can provide lasting energy and help prevent hunger and energy crashes later in the day.

There is no single healthiest snack. The best choice is one that provides nutrients, such as fiber, protein or healthy fats, and fits your preferences. Nuts, roasted chickpeas, popcorn, fruit, trail mix and nut butters are all nutritious options that can fit into a healthy eating pattern.

Dark chocolate can be part of a healthy eating pattern when enjoyed in moderation. Varieties containing at least 70% cacao typically have less added sugar than milk chocolate and contain antioxidants.