Healthy snacks that keep you full usually combine protein or fibre with a small amount of healthy fat: a boiled egg with cucumber, a cup of doi with fruit, roasted chola, a small handful of peanuts or almonds, a guava or apple, or muri with chola and vegetables instead of chanachur. Most of these come in under about 200 kcal per portion. Plan snacks ahead, keep portions to a handful or a small bowl, and choose snacks that are filling rather than just sweet or salty.
- Protein and fibre make snacks more filling.
- Portion size matters: a handful, a small bowl or one piece.
- Many local snacks are naturally healthy, like chola, peanuts and seasonal fruit.
- Fried and packaged snacks are fine sometimes, just not every day.
- Log snacks and calories in the free Smart Diet & Nutrition App.
The 5 pm biscuit problem
Imagine someone who eats a sensible lunch, then at 5 pm feels hungry and grabs a packet of biscuits and a sweet tea. By 7 pm they’re hungry again, and dinner turns into a big meal. Over a month, those afternoon biscuits add up to more calories than they realise, without ever making them feel full.
Swap the biscuits for a boiled egg and a cucumber, or a cup of doi with a banana, and something changes. The snack keeps them satisfied until dinner, and dinner becomes a normal portion again. Better snacks often fix more than one meal.
Healthy snacks under about 200 kcal
| Snack | Portion | Approximate calories | Why it works |
|---|---|---|---|
| Boiled eggs | 2 eggs | about 150 kcal | High protein, very filling |
| Roasted chola | 30 g | about 110 kcal | Protein and fibre |
| Peanuts | Small handful (20 g) | about 115 kcal | Healthy fats and protein |
| Plain doi with banana | 1 small cup + half banana | about 160 kcal | Protein and natural sweetness |
| Guava | 1 medium | about 40 to 70 kcal | Fibre and vitamin C |
| Apple or orange | 1 medium | about 60 to 95 kcal | Fibre, easy to carry |
| Muri with chola, onion, cucumber | 1 bowl | about 150 to 180 kcal | Light and filling without heavy chanachur |
| Milk | 1 glass (250 ml) | about 150 kcal (full cream) | Protein and calcium |
| Cucumber and carrot sticks | 1 bowl | about 40 kcal | Crunchy, very low calorie |
| Dates | 2 to 3 pieces | about 60 to 120 kcal | Quick energy before exercise |
Snacks to keep for occasional treats
- Singara, samosa, puri and chop (deep fried, often 150 to 250 kcal each).
- Chanachur in large portions (high in salt and fat).
- Biscuits and cakes (often high in sugar and refined flour).
- Sweetened drinks and packaged juice.
None of these are “forbidden”. Enjoy them sometimes, in small portions, and choose filling snacks most days.
How to build a better snack habit
- Plan when you snackUsually mid-morning and late afternoon, when there’s a long gap between meals.
- Combine protein and fibreEgg and cucumber, doi and fruit, chola and salad.
- Pre-portionPut peanuts in a small box instead of eating from the packet.
- Keep healthy options visibleFruit on the table, boiled eggs in the fridge.
- Drink water firstSometimes thirst feels like hunger.
Track your snacks
Use the food log in the free Smart Diet & Nutrition App to see how snacks fit your daily calories. For a full plan, see the Bangladeshi diet chart for weight loss and our high-protein foods guide.
Sources
Frequently asked questions
What are healthy snacks for weight loss?
Snacks with protein or fibre, such as boiled eggs, roasted chola, plain doi with fruit, a small handful of nuts, guava, apple or cucumber sticks.
How many calories should a snack have?
For most adults, about 100 to 200 kcal per snack works well, depending on your total daily calories.
Are peanuts healthy as a snack?
Yes, in small portions. A small handful has protein and healthy fats, but peanuts are calorie-dense, so portion control matters.
Is muri a healthy snack?
Plain muri is light. Mixing it with chola, onion, cucumber and tomato instead of lots of chanachur makes it a more filling, healthier snack.
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