The next time you're shopping, grab your favorite snack and look at these six numbers on the nutrition label:. The Dietary Guidelines idea that more fat and added sugar means lower nutrient density can be a good rule of thumb for packaged products.

Higher amounts of saturated fat in particular can indicate you're looking at a snack that isn't going to sustain you through an active day. But, if you find a snack that offers a lot of vitamins and minerals along with a good amount of protein and fiber, you most likely have a nutrient-dense food.

And don't let the fat content of snacks containing nuts trip you up. They're one of the exceptions to the "low in calories" aspect of nutrient density. Of course, nutrition labels can only get you so far; they only show a limited number of micronutrients and don't say anything about phytonutrients.

Maybe someday They're designed to show macronutrients and "key" vitamins and minerals that most people are lacking. But checking labels is still a good exercise to get yourself thinking in terms of nutrient density when you're choosing snacks.

Since not every food high in nutrients has a label, and reading every single label can get tiring after a while, it helps to be able to identify nutrient-dense snack options at a glance. There's also a bit of a debate as to whether vitamins and minerals added to fortified foods contribute to nutrient density.

Some researchers even dig down into the nitty gritty details to consider how many nutrients we actually digest and absorb from foods! When it comes to delivering tons of nutrition in small package, mushrooms win on a lot of points:.

We love mushrooms and think all these characteristics more than qualify them as nutrient dense. And they taste really good. If you're trying to eat more plant-based snacks, the meaty texture and savory "umami" flavor of mushrooms make them a great and easy meat replacement.

Joel Fuhrman, a plant-based physician, illustrates this using his own formula for calculating nutrient density. Called ANDI scores, short for Aggregate Nutrient Density Index , Dr. Fuhrman's calculations take 34 different nutrients into account, including phytonutrients only found in plants.

According to his chart, leafy greens like kale and collards are the most nutrient-dense foods you can eat. And we were happy to see that mushrooms made the list!

Every time you reach for a snack made from plants, you get some of these benefits. Emphasizing plant foods automatically increases the nutrient density of your diet and brings balance to what you eat. And, if you're looking to cut back on meat, your snack choices are a great place to start.

Snacking is a simple, enjoyable way to try new foods and get a feel for living a more plant-based lifestyle. Experimenting with different options will lead you to discover new combinations you can enjoy every day.

Before you know it, you'll be reaching for nutrient-dense plants more often than not—and feeling amazing every time you do. We'd say any time is the best time to eat more plants and level up on nutrients, but there are some key points during the day when it really pays off to be mindful about your snacks.

We've outlined five of them here, with a bonus section on nutrient-dense foods that make great snacks whenever you need a little extra healthy fuel but don't want a whole meal. The main thing to keep in mind? Nutrient-dense snacks should include a combination of all three macronutrients: protein, healthy fats and complex carbohydrates.

You don't have to obsess over this, but it is important, especially if you're relying on snacks for energy when you're working out or powering through a busy day. Don't worry; we've got you covered from when you get up until your head hits the pillow at night. It takes more than a cup of coffee to give your day a good jump start!

Your body and brain need nutritious fuel to be ready for whatever comes across your desk at work. Load up on macronutrients, vitamins and minerals with one of these quick and easy morning snacks:. And yes, you can have the coffee, too.

Just make sure it's along with your breakfast snack, not instead of it! Keep added sugars and refined carbohydrates out of your morning snacks. They'll give you a quick "rush" of energy, but you'll crash right back down again an hour or two later.

Breakfast snacks should have as many nutrients as possible to power your day. To fight inflammation, boost immunity and feel full longer, focus on foods that are high in antioxidants and fiber.

Berries, bananas, leafy greens and whole grains all fit the bill! Having a snack before a long, tough workout can help you push through and give your all. Try one of these combinations about an hour before you exercise:.

Build your pre-workout snacks primarily around protein and carbs , and go light on the healthy fats. Keep starchy carbohydrates to a minimum; you want something that will digest quickly for a boost of energy. Fruit is a great option for carbohydrates because it provides healthy sugars; choose high-antioxidant fruits to minimize soreness during and after your workout.

If you're more comfortable working out without eating first, that's okay, too. Just make sure you eat something to refuel when you're done. Exercise gives your muscles a beating and zaps your energy stores, particularly carbohydrates. Since you want to keep crushing your workouts instead of being crushed by them , you need to focus on rebuilding, repairing and recovering.

Nutrient-dense foods support all three. Combine nutrient-dense foods that provide about twice as much protein as fat in your post-workout snack.

And don't forget about carbohydrates! You'll want more of them now than before your workout to replace what your body used. As with your pre-workout snack, emphasize antioxidants from brightly colored fruits and vegetables. Antioxidants go to work against inflammation to improve recovery and get your muscles ready for your next session.

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Kris Gunnars, BSc — Updated on July 6, Salmon Sardines Kale Seaweed Garlic Shellfish Potatoes Liver Berries Eggs Bitter melon Dark chocolate FAQ The bottom line Knowing which foods are nutrient-dense can help with meal planning and nutrition strategies.

Bitter melon. Cocoa and dark chocolate. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jul 6, Written By Kris Gunnars. Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT.

Feb 23, Written By Kris Gunnars. Share this article. Read this next. By Rachael Ajmera, MS, RD and Heather Hobbs. The 12 Best Foods for Healthy Skin. By Kris Gunnars, BSc. Medically reviewed by Natalie Butler, R. By Adda Bjarnadottir, MS, RDN Ice. How Nutritionists Can Help You Manage Your Health.

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Also, it's important to remember that there are many different protein sources. You don't just have to rely on a massive steak for dinner or a deli meat-loaded sandwich for lunch.

Switch it up—you can get protein from nuts, fish, dairy, legumes and even whole grains—and all of these offer nutritional benefits besides protein. Instead of relying on protein powders and shakes full of ingredients you can't pronounce, opt for protein-rich, nutrient-dense whole foods that offer more nutrition overall including vitamins, minerals and fiber.

Making your own snacks, as opposed to relying on packaged snacks all the time, leaves you in control of the portion size and nutritional benefits. A small investment of time and effort on the front end will save you money and calories later on. We have come up with a list of filling snacks; each has 6 g to 20 g of protein for reference, an egg has 6 g of protein.

Our snack suggestions are also easy to prepare and can be carried with you—from the office to the ballpark. What you need :. Why it's a winner: The nuts and seeds provide a source of protein and offer fiber to satisfy you. Plus, the sweetness from dark chocolate chips and dried apricot makes mid-afternoon snacking feel like a treat.

Calories in premade trail mixes add up fast—and it's too easy to grab a few handfuls from a bag. Nutrition Facts. Why it's a winner: Strained yogurts, like Greek-style and skyr, pack more protein than conventional varieties and are thicker and creamier, too.

Flavored yogurts can contain a surprising amount of added sugar. By combining Greek yogurt with fresh berries, you'll add just enough sweetness to offset the pleasing tang of the yogurt without the added sugar.

Unsalted sliced almonds add a great crunch and an additional source of plant protein. The veggies offer fiber and a satisfying crunch, while the hummus made from blended chickpeas provides the protein and some healthy fat from olive oil and tahini.

Plus, this is one snack that's really refreshing—the raw veggies are rich in water, so they're a bit hydrating, too. With some weekend prep making the hummus and washing the veggies , you can have this snack out in a snap on weekdays. Why it's a winner: Is there anything more simple and classic than hard-boiled eggs?

There are so many ways to hard-boil an egg. You can also find peeled and bagged hard-boiled eggs at some grocery stores.

To jazz them up after peeling, sprinkle on regular or fancy salt and fresh pepper or dab with your favorite hot sauce. Why it's a winner: There is hardly a more classic combination than apples and peanut butter.

Dipping apple slices into gooey peanut butter tastes like an absolute treat. And you can't go wrong nutrition-wise—eating fresh apples is associated with a healthier heart. A study published in Critical Reviews in Food Science and Nutrition showed that folks who eat apples daily have a reduced risk of cardiovascular disease, lower blood pressure and less inflammation.

Peanut butter contains the perfect fill-you-up combination of protein and healthy fats. A study published in Clinical Nutrition noted that consuming peanut butter regularly may also improve cognitive function—the researchers credit polyphenols—plant compounds found in peanuts.

Feel free to sub in any nut or seed butter of your choice, but go for options that are made with only nuts and possibly salt. Why it's a winner: Cheese and crackers, the classic party food and after-school snack is back for your mid-afternoon bite. Going with low-sodium, whole-wheat crackers over those made with white flour provides more fiber and protein.

String cheese is also perfectly portioned, as each piece is a 1-ounce serving with about 7 g of protein. Pulling off individual strings also makes the cheesy goodness last longer. Mozzarella cheese is a good source of calcium, a mineral required for keeping bones strong.

Why it's a winner: Cottage cheese is a protein powerhouse. That may be why cottage cheese has been found to be just as satiating as eggs, according to a study published in Appetite. Cottage cheese is tangy, so topping a bowl off with a variety of berries e.

Why it's a winner: Edamame is a type of young soybean that you can pop out of the shell and eat. You can buy these at farmers markets or in grocery stores' refrigerated or frozen sections. Getting them ready to eat is easy—simply boil them in-shell on the stovetop or cook them in the microwave.

For added flavor, toss them with a bit of salt. Not only does a 1-cup serving of edamame offer 18 g of plant protein, but it also provides 8 g of fiber.

You can increase your protein intake by pairing them with yogurt dip. Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe.

For convenience, you can make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it. Tuna is loaded with protein and makes a very healthy and convenient snack.

A 3-oz serving of canned tuna contains an impressive 20 g of protein, which makes it extra filling Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids Eggs are undeniably healthy, containing almost every nutrient your body needs.

Hard-boiled eggs make a great portable snack. One hard-boiled egg provides 6 g of protein, which will keep you full and satisfied until your next meal. The fullness-promoting properties of eggs may also reduce the number of calories you consume later in the day 23 , Celery sticks spread with 1—2 tablespoons tbsp.

of peanut butter make a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 9 g of protein per 2-tbsp.

Peanut butter and peanuts are known for helping you feel full and have been shown to promote feelings of fullness when consumed between meals 26 , In one small, older study, participants found peanut butter more filling than whole nuts such as almonds or chestnuts Energy bites are a delicious snack made by combining a variety of ingredients, such as nut butter, oats, and seeds, and then rolling them into balls.

You can make a batch ahead of time so you have a snack available when you need to grab one and go. Here is a recipe for chocolate chip energy balls, which provide 4 g of protein per ball.

If you include protein powder in your diet, consider trying a recipe that uses it. This recipe for peanut butter energy bites bumps up the protein to more than 6 g per ball.

In addition to being a quick and easy snack, cheese is incredibly healthy and filling. Furthermore, cheese is rich in protein.

Just one slice of cheddar cheese provides 7 g of this nutrient, which may help you feel less hungry 16 , Another study found that children who ate a combination of cheese and vegetables for a snack needed significantly fewer calories to make them full than those who ate potato chips A reasonable portion size for cheese is around 1—2 oz 28—57 g.

Eating a handful of almonds or another type of nut for a snack is a simple way to fill up on protein. One ounce of almonds provides 6 g of protein, along with good amounts of vitamin E, riboflavin, trace minerals, and healthy fats 8.

Snacking on almonds regularly is associated with many other health benefits and may even help you manage your weight 30 , A handful is equivalent to around 22 almonds. Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile.

As a source of plant-based protein, chickpeas are a great snacking option for those following a vegetarian or vegan diet. One half-cup 82 g of cooked chickpeas contains 7 g of protein and 6 g of fiber, in addition to many vitamins and minerals.

The combination of fiber and nutrients in chickpeas may help reduce the risk of several health conditions, such as heart disease, type 2 diabetes, and some cancers One tasty way to prepare chickpeas for a snack is to roast them with some basic seasonings and olive oil.

Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger hits. Tofu is a rich source of protein. Tofu is made from soybeans that have been ground, cooked, and pressed to produce a solid curd A 3-oz g serving of firm tofu contains 9 g of protein, which makes it a filling snack Cubes of baked tofu are easy to pack up and enjoy on the go.

Cottage cheese is known for being high in protein. Cottage cheese is also a good source of other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.

Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits. The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter has been shown to increase HDL good cholesterol and reduce LDL bad cholesterol and triglycerides 30 , 37 , 38 , A snack of a medium apple with 2 tbsp.

When enjoying a slice of watermelon , you might be in the habit of eating around the seeds. As it turns out, those seeds contain protein, zinc, and iron. They can be roasted to make a crunchy, satisfying snack Roasted watermelon seed kernels contain about 8 g of protein per ounce 28 g You can roast your own watermelon seeds in the oven or buy them pre-roasted.

Watermelon seed butter is a spread you can purchase to use in place of nut butter in snacks or recipes. However, many store-bought versions are high in added sugar or sweeteners and other unnecessary ingredients.

You can make a batch on your own by following this recipe , which uses seeds, dried fruit, and protein powder. Each of these bars contains 9 g of protein.

You can skip the chocolate topping if you want a lighter snack. If you prefer to buy protein bars, consider choosing healthier options with minimal additives. Canned salmon is an excellent high protein snack that you can take with you wherever you go.

Just 1 oz 28 g provides more than 6 g of protein as well as other nutrients, including niacin, vitamin B12, and selenium Salmon also provides omega-3 fatty acids, which are anti-inflammatory and may lower your risk of heart disease, depression, and dementia 44 , 45 , You can eat canned salmon on its own or add some extra flavor with a little bit of salt and pepper.

It tastes great when paired with crackers or chopped veggies. Single-portion pouches of cooked salmon are available to make it easier to pack salmon with you on the go.

Chia pudding has become a popular snack in recent years — and for good reason. There are 4 g of protein in 1 oz of chia seeds, and they provide some other nutrients, such as calcium, phosphorus, and manganese For example, snacking on chia seeds may help lower your triglyceride levels, which can help reduce your risk of heart disease Soak chia seeds in milk for a few hours until it reaches a pudding-like consistency.

You can add flavorings such as vanilla and cocoa, as in this recipe. For an extra treat, you can make the caramel topping included in the recipe or simply top off the pudding with some fruit. Granola is a baked snack that consists of rolled oats, nuts, and a sweetener such as honey.

But they also tend to be very high in sugar and calories To get more protein and less sugar in your granola, you can make your own version at home. All you have to do is bake oats, nuts, and seeds together, such as in this recipe. Consider using granola in small amounts to garnish a cup of yogurt or berries.

Pumpkin seeds are great for a quick snack, and they contain protein and some other valuable nutrients. One ounce 28 g of pumpkin seeds contains 5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids.

These seeds also provide disease-fighting antioxidants, including vitamin E and carotenoids There are many types of seaweed and ways to use it in food.

Nori, for instance, is used to wrap sushi. Seaweed provides minerals such as calcium, iron, magnesium, and manganese. It is also high in iodine , a mineral your body uses to make thyroid hormones. Research suggests that polysaccharides and other nutrients in seaweed may also have antioxidant properties.

This means they could help protect against oxidative stress, which plays a role in inflammation and other health issues. Sea vegetables are highly nutritious. They are a good source of iodine, which is essential for optimal thyroid function.

Garlic provides vitamins C, B1, and B6, calcium, potassium, copper, manganese, and selenium, as well as allicin, a sulfur compound. While more research is needed, there is some evidence that allicin and garlic may help reduce the risk of heart disease by:.

A high intake of vegetables from the garlic family has also been linked to a lower risk of gastrointestinal cancer. Garlic is both tasty and healthy. Clams are a good source of B vitamins, particularly vitamin B They also provide vitamin C, potassium, selenium, and iron.

As with other fish, be sure to obtain shellfish that are sustainable and safe to eat , as some seafood can contain mercury and other toxins.

Shellfish are some of the most nutritious animals found in the sea. Potatoes are good sources of potassium, magnesium, iron, copper, and manganese.

They also contain vitamin C and most B vitamins. If you eat them with their jackets, they are a good source of fiber. However, there could be various reasons for this. Potatoes are a high-satiety food, which means they are satisfying and filling. Some research suggests they may be more filling than other high-carb foods, such as rice or pasta.

This can help people manage their weight, as they are less likely to snack after eating potatoes. Potatoes contain a little bit of almost every nutrient you need.

They are filling and can provide large amounts of resistant starch. One function of the liver is to store important nutrients for the rest of your body. As a food, this makes it highly nutritious. Eating liver once per week is a good way to ensure that you get optimal amounts of these vital nutrients.

Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances. Blueberries, for instance, contain anthocyanins and other polyphenols. Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.

The possible health effects of blueberries include:. The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain.

Eggs provide high-quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating.

As a result, eating eggs for breakfast may help with weight loss. Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline. Momordica charantia , also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties.

It is commonly grown across parts of Asia, South America, and Africa, and has long played a role as a traditional medicine or medicinal food in some regions. One g cup of cooked bitter melon contains 53 calories and also provides:.

How can bitter melon benefit people with diabetes? Cocoa powder provides iron, magnesium, copper, and manganese, as well as antioxidants. Nut butters like almond butter contain dietary fiber—a type of carbohydrate that cannot be broken down into glucose.

Instead, it passes through the body undigested, which means it has little impact on blood sugar. Nut butter makes a great spread on whole wheat toast, celery, and apple slices look at us, we just gave you a few extra nutrient-dense snack ideas!

Canned or sealed tuna contains protein and micronutrients that include Vitamin A and D, iron, selenium and phosphorus. It also contains omega 3 fatty acids and is one of the more inexpensive pantry options at the store.

As a follow up, sardines are also a popular nutrient-dense snack option, as they contain protein up to 14 grams , phosphorus, and calcium. They are also low in sugar 0 grams. Did you know that dried fruits contain more fiber than fresh fruit, per ounce?

In fact, a cup of raisins offers a better source of fiber, potassium, and copper than a cup of grapes. Pair this with the fact that dried fruit is much easier to store in a pantry because you don't need to worry about it spoiling at room temperature after a few days.

Dried fruit packs your favorite fruit flavor and essential nutrients into a smaller, on-the-go size. It can be a nutrient-dense snack, but just like nuts, it can be tricky to stick with the recommended serving size.

What we mean is, it's hard to stop chewing on these delicious snacks and eventually, your hand hits the bottom of the bag. Try to portion it out ahead of time in a container for your kids, so they don't over indulge. Also, be sure to avoid dried fruit varieties that contain added sugars or other ingredients.

Looking for nutrient density and deliciousness? How about little impact on blood sugar? Look no further than Good Measure. If you want an on-the-go snack option that contains the nutrients you need, the flavors you love and 5 or fewer grams of glycemic net carbs , filling your pantry with Good Measure is the way to go.