20 Salty Snacks That Help You Lose Weight

It may seem counterproductive to eat your favourite salty snacks (read: fries), but salty goodness doesn't have to be the enemy when it comes to losing weight.

It's wonderful to indulge if you're attempting to lose weight and experience a yearning for a salty snack. As long as you stick to your calorie targets and don't go above the recommended sodium intake of 2,300 mg per day, you'll be fine.

Nutritionists offer their favourite salty snacks, from popcorn to French fries, to satisfy your salt appetite without jeopardizing your diet.


Walnuts, Pecans and Almonds. A tiny handful of any variety you want makes a fantastic snack. They're high in fibre, protein, and healthy fats. Minerals such as magnesium are also present. Dry-roasted or flavoured varieties should be avoided since they contain more salt. Instead, use cayenne pepper or cinnamon to add a touch of flavour.


The delicate, buttery flavour of these immature soybeans is simple to adore. A three-quarters cup portion contains only 7 grammes of sodium. Edamame is also high in vitamins, minerals, and plant components, which can help protect your heart and lessen your cancer risk. Edamame can be found in the frozen food area. After steaming or microwaving, season with a pinch of salt and your preferred seasoning.

Cheese String

You don't have to be a youngster to enjoy this lunchbox classic. It also contains a lot of calcium, which is beneficial to your bones and teeth. The combination of lean protein and fibre-rich carbs keeps you full until the next meal. Look for sodium-reduced or low-sodium choices.

Dip & Veggies

When it comes to fresh-cut vegetables like carrots, celery, and peppers, you can't go wrong. Peel, seed, and grate a large cucumber to prepare a healthy dip to go with them. Drain any excess water. Combine 1 cup plain Greek yogurt, half a lemon's juice, one teaspoon dried dill, and a minced garlic clove in a mixing bowl. Before serving, chill for 1 hour.


A bucket of cinema popcorn can contain more than 1,000 calories and 2,650 mg of sodium. Make your air-popped popcorn for a high-fibre, low-sodium, and low-calorie snack at home. That's because you have complete control over the preparation. Reduce the amount of oil and butter you use. Instead of powdered flavourings or salt, try alternative spices and seasonings, such as curry powder or a mix of cumin, paprika, and chilli powder.


Don't be fooled by their diminutive size. Pumpkin and sunflower seeds, for example, are high in omega-3 fatty acids, fibre, antioxidants, and protein. They're also an excellent choice if you have a peanut or tree nut allergy. Because seeds are heavy in calories, only eat a small handful at a time. To avoid sodium overload, choose unsalted or mildly salted variants.

Kale Chips

Vitamins, minerals, and cancer-fighting chemicals abound in crispy kale chips. Rinse the kale and remove the stems to prepare your own. Toss the leaves with olive oil and salt-free seasonings of your choice after tearing them into bite-size pieces. Bake for 18 minutes at 300 degrees, or until crisp, on a baking sheet. Cool completely before storing in an airtight container.

Mini Pizza

One piece of cheese pizza can contain up to 730 mg of salt. When you want pizza but don't want the salt, spread two teaspoons tomato sauce, 12 cups diced veggies of your choice, and two tablespoons low-fat mozzarella cheese on a toasted whole-wheat English muffin or pita.

Chickpeas (Roasted)

They're also known as garbanzo beans and are a crunchy, high-fibre snack. Rinse and rinse a can of chickpeas with a paper towel. Combine one tablespoon of olive oil and your preferred spices in a mixing bowl. Garlic powder, pepper, cumin, chile powder, or whatever savoury blend you choose are all excellent options. Roast at 400 degrees for 20 minutes, spread out on a foil-lined baking sheet.

Ant Log

There's a reason you probably ate celery sticks with peanut butter and raisins when you were a kid. It'll keep you going because it's high in protein and fibre. It's also simple to prepare and transport. Remember to read the label before deciding which nut butter to use. The healthiest option is to go with a brand that contains one ingredient: your favourite nut.

Baked Potatoes

Baked Potatoes have a low salt content and are abundant in vitamins B and C and potassium. They're high in folate and iron as well. Microwave a small potato and top with reduced-fat shredded cheese and salsa for a hearty snack.

Hard-Boiled Eggs

A hard-boiled egg may be the way to go when you need a quick snack to keep hunger at bay. One has 6 grams of protein, which will help you feel full. Vitamin D, which is essential for bone health, is abundant in eggs. They also include lutein, which aids in the protection of your eyes. Avoid eating more than one egg every day because eggs are high in cholesterol. If you have diabetes or a cardiac condition, limit yourself to two to three eggs each week.

Chips and Salsa with Low Sodium

Do you still have a craving for that bag of chips? Go ahead and do it; pick the healthiest choice. Reduced-sodium potato chips or baked tortilla chips are a good choice. Alternatively, seek whole-grain pretzels that are unsalted. To add more nutrition and taste, serve with salsa. Just make sure the salsa isn't too salty or too sweet. Alternatively, you can make your own.

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