Dietitians Agree—6 Unexpected Salty Snacks You Can Eat Every Day & Not Worry About Weight Gain: Edamame & More
Salty snacks are a popular indulgence for many, offering a satisfying crunch and savory flavor that’s hard to resist. However, traditional salty snacks like potato chips and pretzels can contribute to weight gain due to their high calorie, fat, and sodium content. The good news is that there are plenty of healthier salty snack options available that can be enjoyed without leading to excessive weight gain.
We spoke with various health experts to learn about six healthy, salty snacks you can munch on for weight loss. They revealed that roasted chickpeas, edamame, air-popped popcorn, salted nuts, veggie chips, and sweet potatoes are the ones to eat. Read on to find out why.
1. Roasted chickpeas
Packed with protein and fiber, roasted chickpeas help keep you feeling full and satisfied, reducing cravings for unhealthy snacks. Their crunchy texture and savory flavor make them a satisfying alternative to high-calorie snacks like chips or crackers. Additionally, chickpeas are low in calories and fat while being rich in nutrients like vitamins, minerals, and antioxidants.
"Roasted chickpeas are high in both fiber and protein and are low in calories," Jesse Feder, RDN, CPT at My Crohns and Colitis Team, explains. "The high amounts of fiber and protein can help keep you satiated throughout the day and prevent you from overeating. This can help prevent weight gain over time."
2. Edamame
Edamame is low in calories and contains healthy fats, making it a nutritious snack option that won't derail your weight-loss efforts. Its natural sodium content also provides a satisfying salty flavor without the excess calories or unhealthy additives found in many other salty snacks.
"These green soybeans are a protein heavyweight—each serving provides a hefty chunk of your recommended daily intake and is served with a dose of fiber, too," Helen Bell, nutritionist at UK Care Guide, raves. "The high protein and fiber content are effective for weight management because they foster a sense of fullness, reducing the tendency to engage in overeating."
3. Air-popped popcorn
Popcorn is a whole grain, which means it's high in dietary fiber. Fiber helps keep you feeling full for longer periods, reducing the urge to snack on unhealthy foods. Without added butter or oils, air-popped popcorn is a low-fat snack option, making it suitable for those looking to reduce their fat intake.
"This snack is a great way to get your salty fix without derailing your diet," Bell says. "It is a whole grain, meaning it's packed with fiber. Fiber aids digestion and helps keep you feeling full, eliminating the temptation to overeat. It's low in calories too when it isn't overloaded with butter or oils."
4. Salted Nuts
Nuts are rich in healthy fats, protein, and fiber, all of which contribute to increased feelings of fullness and satiety. But, it's important to practice portion control with nuts because they can be calorie-dense.
Nutritionist Mary Sabat says lightly salted nuts can make for some of the best choices for a filling and healthy snack. "Nuts are packed with healthy fats, protein, fiber, and various essential nutrients," she says. "They can provide a feeling of satiety and help control hunger."
5. Veggie Chips
Compared to traditional potato chips, veggie chips are often lower in calories, making them a lighter snack option that can help reduce overall calorie intake when trying to lose weight. Veggie chips are typically made from real vegetables like carrots, beets, or kale, which means they retain some of the vitamins, minerals, and antioxidants found in whole vegetables. This makes them a more nutrient-dense choice compared to regular chips.
"Veggie chips are made from leafy or root vegetables like kale, spinach, carrots, and zucchini, which give them added nutrients and vitamins," Krutika Nanavati, registered dietitian and nutritionist, says. "These chips are usually dried, baked, or air-fried, making them a low-calorie snack option."
6. Sweet potato chips
Sweet potato chips are a smart salty snacking option and can be seasoned with herbs, spices, or sea salt for added taste without adding excessive calories or unhealthy ingredients. Sweet potatoes are a good source of dietary fiber, which is important for promoting a sense of fullness and aiding in digestion.
Depending on how they're prepared, sweet potato chips can contain less fat than traditional potato chips. Baking or air-frying sweet potato chips with minimal oil can help reduce the overall fat content. "Sweet potato chips can be a nutritious alternative to regular potato chips, and they may help promote weight loss," says Nanavati.
She tells us, "Sweet potatoes are high in fiber and rich in carbs, which can help keep you full for longer and may reduce your overall calorie consumption." Perfect!
