32 Go-To Healthy, Salty Snacks
Get your snack fix without having to regret it later. We found healthy salty snacks you can feel good about grabbing.
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Roasted & Salted Almonds
What are the healthiest salty snacks? The nutrient density of nuts makes them an obvious choice. Take almonds on the go, because they’re naturally high in protein, fiber, vitamin E and magnesium. Check out other health benefits of almonds, too.
1 ounce (22 whole kernels): 169 calories, 14.9g fat (1.1g saturated fat), 0mg cholesterol, 95.8mg sodium, 5.4g carbohydrate (1.4g sugars, 3.3g fiber), 6.2g protein.
When it comes to classic salty snacks, it’s hard to beat popcorn. It’s crunchy and topped with salt, making this treat a crowd-pleaser both in and out of the theater. Even better, SkinnyPop Popcorn ($36 for 12 bags) is made with only sunflower oil and salt, which means it’s a fun and flavorful snack sans extra calories.
3-1/4 cups: 150 calories, 10g fat (1g saturated fat), 0mg cholesterol, 75mg sodium, 15g carbohydrate (0 sugars, 3g fiber), 2g protein.
In general, most packaged chips are anything but healthy. However, there are healthy chip brands out there that dietitians endorse. For example, Bare Veggie Chips ($5) feature short ingredient lists and are baked instead of fried. They’re also gluten-free and a good source of fiber and potassium.
1 bag: 140 calories, 0g fat (0g saturated fat), 0mg cholesterol, 420mg sodium, 33g carbohydrate (10g sugars, 7g fiber), 2g protein.
Naturally high in antioxidants, olives are a nutrient-dense fruit that’s great for your health. When you nosh on just a handful of olives, you treat yourself to the healthy monounsaturated fat that’s good for the heart and the brain. Find more health benefits of olives.
5 large, ripe, canned olives: 24.5 calories, 2.5g fat (.5g saturated fat), 0mg cholesterol, 185.5mg sodium, 1.5g carbohydrate (0g sugars, .5 fiber), 0g protein.
Nuts are always an easy healthy snack choice—but they’re even more delicious when they’re dressed with spices and salt. This well-seasoned recipe idea is salty and crunchy all at once. For more ideas like this, browse our roundup of savory snack recipes.
1/4 cup: 145 calories, 10g fat (2g saturated fat), 0mg cholesterol, 477mg sodium, 10g carbohydrate (6g sugars, 1g fiber), 4g protein.
Enjoy the perfect alternative to chips, nuts or croutons with fava bean crisps ($15 for 4 bags). Free of gluten and GMOs, these crisps are great, healthy on-the-go snacks. Each serving is packed with fiber, low in sugar and full of salty flavor.
1-ounce pack: 100 calories, 2.5g fat (0g saturated fat), 0mg cholesterol, 150mg sodium, 15g carbohydrate (1g sugars, 3g fiber), 7g protein.
Eating healthy doesn’t have to mean skipping potato chips; it just means making potato chips in lighter ways. Enter the air fryer! With this recipe, you get to have your chips and feel good, too.
3/4 cup: 148 calories, 1g fat (0 saturated fat), 0 cholesterol, 252mg sodium, 32g carbohydrate (2g sugars, 4g fiber), 4g protein.
Homemade crackers aren’t just rustic; they’re also a delightfully addictive snack. In this recipe, all it takes is seven ingredients and less than an hour of time to have dozens of delicious crunchy bites at your fingertips.
1 cracker: 23 calories, 1g fat (0 saturated fat), 0mg cholesterol, 45mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 0 protein.
Kale gets crispy and crunchy in Brad’s air-popped chips ($40 for 6 bags). Flavored with vegan cheese and free of soy, gluten and dairy, they’re hard to stop eating! Since their foundational ingredient is a nutrient-dense leafy green, you don’t have to feel bad about reaching for more.
1 ounce: 150 calories, 10g fat (1.5g saturated fat), 0mg cholesterol, 400mg sodium, 9g carbohydrate (2g sugars, 5g fiber), 5g protein.
Baked instead of fried to create their light crunch, Harvest Snaps ($2) are made from wholesome peas. Plant-based and gluten-free, they contain only six ingredients and offer a salty crunch.
1 ounce: 130 calories, 5g fat (0g saturated fat), 0mg cholesterol, 75mg sodium, 16g carbohydrate, 5g protein.
Is peanut butter good for you? Well, making peanut butter yourself helps cut out sugar and streamline the ingredient list. This recipe uses just nuts, salt and honey to create a tasty, creamy peanut butter you’ll love spreading on celery, apples or crackers.
1 tablespoon: 111 calories, 9g fat (1g saturated fat), 0 cholesterol, 75mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 4g protein.
Pretzels made out of cauliflower aren’t only inventive; they’re also much lower in carbs than the traditional wheat variety. From the Ground Up Cauliflower Pretzels ($6) have only 110 calories and 23g carbs per serving. Munch on these crunchy, salty bites any time you want to get your pretzel fix.
40 sticks: 110 calories, 1.5g fat (saturated fat), 0mg cholesterol, 330mg sodium, 23g carbohydrate (1g sugars, 3g fiber), 1g protein.
Did you know celery is a food naturally high in sodium? Top stalks with salted peanut butter and raisins for the kid-friendly “ants on a log,” or eat it alongside your favorite dip. Celery’s also great with homemade hummus.
1 ounce (28g): 4.5 calories, 0g fat (0g saturated fat), 0mg cholesterol, 22.4mg sodium, 1.0g carbohydrate (0.5g sugars, 0.4g fiber), 0.2g protein.
Skipping fast food doesn’t mean you can’t get your fry fix. Swap white potatoes for beets and sweet potatoes, for example, and bake instead of frying in oil. These fries aren’t only healthier, but they’re also prettier. It’s a feast of colors! Find more healthy snack ideas that range from salty to sweet.
1 serving: 226 calories, 14g fat (2g saturated fat), 8mg cholesterol, 455mg sodium, 25g carbohydrate (14g sugars, 4g fiber), 3g protein.
Whether you’re naturally drawn to sardines or not, one thing’s for sure: these fish are high in iron and heart-healthy, all while being a salty snack. Add them to a salad, serve them with crackers or eat them straight out of the tin.
1 cup, drained (149g): 310 calories, 17.1g fat (2.3g saturated fat), 212mg cholesterol, 752mg sodium, 0 carbohydrate (0g sugars, 0g fiber), 36.7g protein.
Full of protein, minerals, essential amino acids and healthy fats, pumpkin seeds are undoubtedly one of the best, low-carb seed snacks. This product from Super Seedz ($33 for 6 bags) is vegan, gluten-free, nut-free and full of salty flavor.
1 ounce: 160 calories, 13g fat (2.5g saturated fat), 0mg cholesterol, 210mg sodium, 3g carbohydrate (0g sugars, 2g fiber), 8g protein.
In this recipe, pumpkin seeds combine with a handful of other ingredients to create this simple, yet filling homemade trail mix. It’s the perfect healthy snack to have on hand for salt cravings.
1/3 cup: 336 calories, 25g fat (6g saturated fat), 0 cholesterol, 96mg sodium, 22g carbohydrate (13g sugars, 4g fiber), 11g protein.
Made with cassava instead of corn, these healthy chips are a light, crunchy cure for a snack craving. Siete chips ($15 for 2 bags) have only five ingredients, letting the salty flavor shine.
1 ounce (9 chips): 150 calories, 8g fat (1.5g saturated fat), 0mg cholesterol, 125g sodium, 18g carbohydrate, 1g protein.
Naturally high in minerals such as zinc, iron and magnesium, beef jerky is a low-carb salty snack option. It’s also high in protein, which is great for building and repairing your body’s tissues. You can even make it at home with our easy beef jerky recipe.
1 large piece (20g): 82 calories, 5.1g fat (2.2g saturated fat), 9.6mg cholesterol, 443mg sodium, 2.2g carbohydrate (1.8g sugars, 0.4g fiber), 6.6g protein.
This recipe for roasted chickpeas is a more nutrient-dense way to do a snack mix. Each pea is packed with fiber, protein and lots of vitamins and minerals. Whip up a batch anytime you need a ready-made snack to grab.
1/3 cup: 178 calories, 8g fat (1g saturated fat), 0 cholesterol, 463mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 6g protein.
Instead of cheesy crackers or chips, what about roasting broccoli for a salty snack? This simple, healthy recipe ups the flavor factor with garlic, Parmesan cheese and crushed red pepper flakes.
2 broccoli pieces: 144 calories, 11g fat (2g saturated fat), 2mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 3g fiber), 4g protein.
This simple recipe for pumpkin seeds is seasoned with celery salt, garlic powder and seasoned salt. It will take you only a few minutes to have a healthy snack as this recipe is made in the microwave.
1/4 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 191mg sodium, 9g carbohydrate (0 sugars, 1g fiber), 3g protein.
If you’ve never had homemade salsa, treat yourself to this one! Pair light tortilla chips with this chunky salsa recipe for a great salty snack. Just one batch makes seven pints, so there’ll be enough left over for many snack sessions down the road.
1/4 cup: 18 calories, 0 fat (0 saturated fat), 0 cholesterol, 131mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein.
Boil frozen edamame pods until tender and you have the beginning of a surprising savory snack. Once it’s topped with salt, ginger, garlic and red pepper flakes, each vegetable bite is flavorful and addictive. For more ideas like this one, check out this roundup of the 100 best snacks you’re not making.
1 serving: 52 calories, 2g fat (0 saturated fat), 0 cholesterol, 642mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 4g protein.
Crunching on chickpeas is a great alternative to the usual junk food. The Good Bean snacks ($12) feature a light dusting of coarse salt on dry-roasted chickpeas. Just one serving has as much protein as almonds.
1 ounce: 120 calories, 3g fat (0g saturated fat), 0mg cholesterol, 95mg sodium, 18g carbohydrate (2g sugars, 5g fiber), 6g protein.
Give homemade popcorn a cheesy twist with this simple recipe. The resulting snack is the perfect blend of ranch salad dressing, butter and Parmesan. Try it for movie night or anytime you want an unusual twist on the classic recipe.
1 cup: 112 calories, 10g fat (4g saturated fat), 13mg cholesterol, 243mg sodium, 6g carbohydrate (0 sugars, 1g fiber), 1g protein.
What should you eat when craving salt? Pickles! You might not think pickle spears could be as addictive as your favorite potato chips, but Claussen dill pickles ($4) may change your mind. The winner of our pickle taste test, Claussen spears have a big dill flavor and the brine has plenty of salt.
1 ounce: 5 calories, 0g fat (0g saturated fat), 0 cholesterol, 280mg sodium, <1g carbohydrate, 0g protein.
Of all the nuts, walnuts are especially nutritious, known for being high in omega-3 healthy fats. Combine them with rosemary, salt and a little cayenne, though, and they’re downright delicious.
1/4 cup: 166 calories, 17g fat (2g saturated fat), 0 cholesterol, 118mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 4g protein.
Make the most of edamame by working it into a delicious, savory dip. This hummus recipe combines ingredients such as tahini and garlic to create a great complement to crackers or fresh vegetables.
1/4 cup: 167 calories, 13g fat (2g saturated fat), 0 cholesterol, 167mg sodium, 7g carbohydrate (1g sugars, 2g fiber), 7g protein.
Up your veggie intake, and get a fun snack, to boot! With this roasted vegetable dip, red peppers, zucchini and onion combine with olive oil, salt, pepper and light cream cheese to create a savory, creamy dip for veggies, chips or crackers.
2 tablespoons dip (without crackers): 44 calories, 3g fat (2g saturated fat), 8mg cholesterol, 110mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 2g protein.
The ways to flavor homemade popcorn are virtually endless. Proving it is this nacho seasoning recipe, which makes popcorn hot and spicy with chili powder and hot pepper sauce. To lighten it further, swap the butter with olive oil and be sparse with the Parmesan cheese.
1 cup: 98 calories, 8g fat (3g saturated fat), 13mg cholesterol, 245mg sodium, 6g carbohydrate (0 sugars, 1g fiber), 1g protein.
OK, it’s not the first food you think of for a salty snack. But here’s the truth: cottage cheese is a lot more than an accessory on a fruit plate. This food is high in calcium and protein, as well as sodium. Eat it for a creamy, salty snack, alongside fruit and nuts if desired.
4oz (113g): 111 calories, 4.9g fat (1.9g saturated fat), 19.2mg cholesterol, 411mg sodium, 3.8g carbohydrate (3.0 sugars, 0 fiber), 12.6g protein.