Healthy snacks for work

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Healthy snacks for work
Healthy snacks for work | Image: Trends Record

When it comes to snacking at work, it can be all too easy to reach for unhealthy options like chips or candy.

But with a little planning and creativity, you can enjoy delicious and nutritious snacks that will keep you going throughout the day.

From dark chocolate to apple and peanut butter, here are 9 healthy snack ideas that are easy to take to work and will help keep you on track with your health goals. Let’s get started!

Snacks list

Dark chocolate

A delightful and antioxidant-rich treat, perfect for a quick and healthy energy boost during work hours | Image: Generated using DALL·E

Dark chocolate is a nutrient-dense snack that can have many health benefits. It is high in antioxidants and flavonoids,[1] which can help to reduce inflammation and improve heart health.[2][3]

Eating dark chocolate can also help to lower stress and tension,[4] which can be especially beneficial when working.

It’s important to choose chocolate with a high cocoa content (70% or higher) to get the most health benefits.[5]


Packed with protein and healthy fats, cashews make for a satisfying and nutritious snack to keep you fueled at work | Image: iStock

Cashews are a versatile and delicious snack that are packed with essential nutrients. They are an excellent source of magnesium,[6] which is important for maintaining healthy bones and muscles,[7] as well as zinc,[6] which helps to boost the immune system.[7]

Cashews also contain healthy fats, fiber, and protein,[8] making them a great choice for a midday snack.


Packed with leafy greens, salads offer a refreshing and healthy choice for a satisfying workday meal | Image: iStock

Consider a nutritious salad during office hours, with a focus on moderation in dressings and toppings. Leafy greens offer a healthy choice, but be mindful of added fats, cheeses, and croutons to maintain a balanced and satisfying meal.[9]

Leafy greens such as spinach, kale, and arugula are also great sources of vitamins A and K,[10][11] as well as antioxidants and other phytochemicals that can help to reduce inflammation and boost overall health.


Warm and nourishing, soups offer a comforting and healthy option for a light workday lunch or snack | Image: iStock

Soup is a great option for a healthy work snack. Homemade soup is preferable over canned soup as it is often lower in sodium and does not contain the chemical BPA.[12][13]

Soup can also provide a boost to your immune system,[14] and it can be a great way to get more vegetables and other nutrient-dense ingredients into your diet.


A crunchy and nutrient-packed snack, granola is an excellent choice for a wholesome energy boost during work hours | Image: iStock

Granola is a popular snack that offers many health benefits. It is typically made with oats, nuts, and seeds, which are all great sources of fiber, healthy fats, and protein.[15]

Granola can also help to regulate digestion, lower cholesterol,[16] and promote weight loss,[17] making it a great choice for a healthy work snack.

Rice cakes

Low in calories and versatile, rice cakes make for a light and healthy snack to enjoy at your desk | Image: iStock

Mini rice cakes are a low-calorie snack that can be a great alternative to traditional chips and crackers,[18] making them a convenient and light option for snacking during work hours.

They come in various flavors, such as cinnamon sugar,[19][20] and their portability makes them easy to pack for a snack at work.

Pumpkin seeds

Packed with essential nutrients, pumpkin seeds are a delicious and healthful option for workday munching | Image: iStock

Pumpkin seeds, also known as pepitas, are a nutritious and delicious snack that can be enjoyed at work. They are a great source of plant-based protein, healthy fats, and essential minerals.[21]

They are also low in carbohydrates and calories, making them an ideal snack for those trying to maintain a healthy weight. Pumpkin seeds are an excellent source of zinc,[21] which is essential for a healthy immune system, maintaining healthy skin, eyes, and supporting growth and development.

They are also a good source of magnesium,[21] which is necessary for healthy bones and muscles, and maintaining a healthy heart and nervous system. Pumpkin seeds are also a good source of fiber,[21] which can help regulate digestion and keep you feeling full.

They can be eaten raw, roasted, or as an ingredient in various recipes, added to salads,[21] soups, granolas, yogurt, or cereal, and also can be made into pumpkin seed butter[22] similar to peanut butter, which is a great alternative for those with peanut allergies.

Dried fruit

Sweet and nutritious, dried fruits are a convenient and healthy snack to keep at your desk during work hours | Image: iStock

Dried fruits and nuts are a convenient and healthy snack option that can be enjoyed at work.[23] They are high in protein and fiber, which can help to keep you feeling full and satisfied throughout the day.

Apricots, cranberries, and raisins, among dried fruits, are some popular options to try,[24] offering a mix of flavors alongside almonds and walnuts, which provide healthy fats.

Apple & peanut butter

A perfect combination of fiber and protein, apple slices with peanut butter create a delicious and healthy snack for sustained energy at work | Image: Generated using DALL·E

Apple and peanut butter is a great snack combination that offers a balanced mix of sweetness and protein.

Apples are a great source of vitamin C and dietary fiber,[25][26] while peanut butter provides protein and healthy fats.[27] Together, they make a satisfying and nutritious snack that can help keep you feeling full and energized throughout the workday.


In conclusion, there are many delicious and nutritious snack options that can be enjoyed at work. From dark chocolate to apple and peanut butter, these 9 snack ideas offer a variety of flavors and nutritional benefits that will keep you going throughout the day.

They are easy to pack, easy to prepare and are a great way to fuel your body with the necessary nutrients to keep you productive and focused throughout the day.

So, next time you reach for a snack at work, consider one of these healthy options and give your body the boost it needs to power through your workday.



  1. The Healthy Side of Dark Chocolate – Rush University System for Health
  2. Dark chocolate health benefits? The good and the bad to this sweet treat – UC Davis Health
  3. New studies show dark chocolate consumption reduces stress and inflammation, while improving memory, immunity and mood – Loma Linda University Health News
  4. Effects of chocolate intake on Perceived Stress – National Institutes of Health (.gov)
  5. Dark Chocolate | The Nutrition Source – Harvard T.H. Chan School of Public Health
  6. Eat Like the Animals: Go for the Nuts! – Iowa State University
  7. Minerals for Bone Health – American Bone Health
  8. Health Benefits of Cashews: Protein, Good Fats, Fiber – Real Simple
  9. Salads and nutrients – MedlinePlus (.gov)
  10. Salad greens: Getting the most bang for the bite – Harvard Health
  11. Spinach vs. Kale: Is One Healthier? – Healthline
  12. Canned Soup Consumption and Urinary Bisphenol A – National Institutes of Health (.gov)
  13. Read This Before You Open Your Next Can of Soup! – Eat REAL America
  14. 4 Food Therapy Recipes to Boost Your Immune System – Northwestern Health Sciences University
  15. Homemade, low-sugar apple cinnamon raisin granola recipe – Harvard Health
  16. Hypocholesterolemic and Prebiotic Effects of a Whole-Grain Oat-Based Granola Breakfast Cereal in a Cardio-Metabolic “At Risk” Population – National Institutes of Health (.gov)
  17. Health Benefits of Granola – WebMD
  18. 7 Easy Healthy Snacks to Stash in Your Desk – Scripps Health
  19. Rice Cake (Tteok) Churros – Miso Jen Kitchen
  20. Cinnamon-Sugar Tteok Are the Chewy 5-Minute Dessert You Need – Bon Appétit
  21. PUMPKIN SEEDS – University of Alaska Fairbanks
  22. Homemade Pumpkin Seed Butter – Hey Nutrition Lady
  23. WellNYS in the Workplace – Office of Employee Relations (.gov)
  24. What Kind of Dried Fruit Is Healthiest? – MedicineNet
  25. Lesson 5 – A is for Apple – Florida Health of Department (.gov)
  26. Healthy Snacking – Mississippi State University Extension Service
  27. Protein, Fat, and Fiber Snack: How Apples and Peanut Butter Are Good for You – MedicineNet

External links

Deep was founded by Deep Rana, who is an engineer and passionate blogger with a keen interest in health and wellness. He shares reliable information and resources on a wide range of topics to help you achieve optimal well-being. He enjoys learning new things every day and believes in the importance of continuous self-improvement.

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