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What snack will fill you up the most?

Man staring at fridge deciding what to eat

Feeling peckish? HFG helps you find the most satisfying snacks to help you feel full for longer.

Do you seem to be hungry all the time? Your go-to snacks might be the cause of your incessant grumbling tummy.

If you’re seeking out a satisfying bite to snack on between meals, your snack choice has to meet at least one of the following criteria. If it ticks multiple boxes, then even better!

1 Packs a protein punch

You might know protein as a muscle-building nutrient, but it also plays a key role in keeping you feeling fuller for longer because it’s digested slowly. You’ll find protein in animal foods such as meat, poultry, seafood and eggs. Plants can also offer a substantial amount of protein — vegetarian protein sources include legumes, tofu, nuts and seeds. Refined protein products, such as protein shakes and bars, are best avoided as they usually contain added sugar and harmful saturated fat.

2 Is full of gut-loving fibre

Foods that are high in fibre are bulky, so they also fill you up and keep you feeling satisfied for longer. Fruit and vegetables are full of fibre, especially if you leave the skin on, so don’t use your vegie peeler! Whole grains like air-popped popcorn and brown grainy bread are also good high-fibre choices, as are nuts, seeds and legumes.

3 Offers the right type of carbs

Carbs get a bad rap, but they’re not all bad. Low-GI carbs are broken down slowly, which helps to balance your blood sugars and, again, keeps you feeling satisfied. Legumes (beans, chickpeas and lentils), dairy foods, fruit and sweet potato are generally low-GI, as are whole grains like grainy crackers and low-sugar muesli bars made with rolled oats. High-GI choices you should minimise include chips, confectionery and baked goods.

bowl of chips

Not very filling

175g pack of plain potato chips/crisps

Lower protein and fibre

30g milk chocolate or confectionery

Lower protein and fibre

blueberry muffin
Large café-style fruit muffin

Lower fibre

rice crackers
10 plain rice crackers

Higher GI and low protein

can of flavoured chickpeas


Small (70g) tin of flavoured chickpeas

High fibre and lower GI

walnut pieces
15 walnut halves (30g)

High in healthy fats

Box fava beans
25g roasted flavoured fava beans

High fibre and lower GI

two boiled eggs

Super filling

Two large boiled eggs

High protein

Toast with peanut butter
Wholegrain toast with 1 tablespoon unsalted peanut butter

High in fibre and healthy fats and lower GI

muesli bar
35g roasted nut muesli bar

Higher fibre and healthy fats

Canned tuna
Small (95g) tin of flavoured tuna

High protein

Date modified: 27 July 2021
First published: Jul 2021


Shopping list saved to go to meal plans