Are you looking for a healthy way to satisfy your evening cravings? If yes, then you are at the right place. Indians are big foodies, and we often reserve our evenings as snacks time. But most of the time, our evening snacks win the battle for taste but lose the war of health. We forget to prioritize our health and eat high-calorie and low in nutrients, unhealthy snacks.
This affects our body in negative aspects. A good evening snack should be tasty and healthy. That's why we have brought the list of the 10 best evening snacks in India. We researched and chose the products from brands like Beyond Snack, Sunfeast, and Smoodies that'll satisfy your cravings and fulfill your nutritional needs. This article is reviewed by nutritionist Ruchi Wadhwa, read more to learn more.
Ruchi Wadhwa is a certified Nutritionist with a keen interest in Ayurvedic sciences. She has a wholesome, holistic, and sustainable approach to nutrition. Check out the Food and drinks section as she has reviewed some more articles on the mybest website.
WONDERLAND Roasted Makhanas
Roasted Crunchy Multigrain
Kerala Banana Chips
Farmlite Oats Biscuits
Whole White Cashews
Honey Roasted Almonds
Pure Pomegranate Smoodies Juice
Nutty Gritties Southern Paper Cashews
Roasted Makhanas for Healthy and Tasty Snacking
Add the Goodness of Multigrain in Your Diet
A Perfect Chai Time Snack
Guilty-free Munch Snacks With Authentic Taste of Kerala
Enjoy the Goodness of Oats and Almonds
A Snack Delivered Directly from Farm to Your Bowl
Homey Roasted Almonds for Healthy Snacking
Add Fruits to Your Diet With Yummy Smoothies
A Perfect Snack to Carry on Trips
Salty Cashews For Your Munching Time
|Price Starts at||₹160.00||₹200.00||₹119.00||₹299.00||₹225.00||₹549.00||₹310.00||₹600.00||₹235.00||₹399.00|
|Calorie Content||394 calories||180 calories per serving||613 calories per 100 gm||252 kcal per 100 gm||91 kcal per serving||170 per serving||601 calories per serving||58.7 kcal per 100 ml||169 kcal per 100 gm||603 kcal per 100 gm|
|Quantity||100 gm||200 gm||150 gm||150 g x 3||150 gm x 6||500 gm||150 gm||200 ml X 6||125 gm x 3||200 g|
|Ingredients||Makhana/ Foxnut, olive oil, sugar, salt, and spices, wheat flour, and milk solids||Wheat, jowar, barley, soya bean balls, nachni sev, salt, corn flakes||Gram flour, black pepper, turmeric, fenugreek leaves||Banana, Vegetable oil, Salt, Garlic Paste, African Peri Peri Chillies, etc.||Wheat flour, oat flakes, refined palm oil, sugar, almond, etc.||Jumbo size whole cashew||Almond, vegetable oil, salt, honey, sugar||Pureed fruit, water, pure water concentrate, pomegrante extract||Urad dal, rice flour, gram flour, salt, vegetable oil, cumin, carrom seeds||Cashews, Black pepper, Salt|
|Other Nutrients||Calcium, iron, potassium, and protein||Potassium, high fiber, thiamine, vitamin B6||Protein, carbohydrates||Fibre, potassium, vitamin A||Protein, carbohydrates, dietary fiber||Calcium, iron, vitamin A, vitamin C||Protein, carbohydrates, vitamin E, potassium, magnesium||Carbohydrates, vitamin K, folic acid||Carbohydrate and protein||Protein, magnesium|
|Type of Packaging||Zip lock||Zip lock||Zip lock||Zip lock||Plastic||Re-usable pet jar||Reusable can||Glass bottle||Zip lock||Zip lock|
|Sugar||Yes||No||-||Yes/3.67g||Yes/4.1g per serve||Yes/2g||Yes/19.2g per 100g||No||No||Yes/8.93g per 100g|
After considering the essential factors like calories and nutritional value, we found the following 10 best evening snacks. Let's have a more detailed discussion about them to help you choose the ideal one for yourself and your family.
|Calorie Content||394 calories|
|Ingredients||Makhana/ Foxnut, olive oil, sugar, salt, and spices, wheat flour, and milk solids|
|Other Nutrients||Calcium, iron, potassium, and protein|
|Type of Packaging||Zip lock|
|Calorie Content||180 calories per serving|
|Ingredients||Wheat, jowar, barley, soya bean balls, nachni sev, salt, corn flakes|
|Other Nutrients||Potassium, high fiber, thiamine, vitamin B6|
|Type of Packaging||Zip lock|
|Calorie Content||613 calories per 100 gm|
|Ingredients||Gram flour, black pepper, turmeric, fenugreek leaves|
|Other Nutrients||Protein, carbohydrates|
|Type of Packaging||Zip lock|
|Calorie Content||252 kcal per 100 gm|
|Quantity||150 g x 3|
|Ingredients||Banana, Vegetable oil, Salt, Garlic Paste, African Peri Peri Chillies, etc.|
|Other Nutrients||Fibre, potassium, vitamin A|
|Type of Packaging||Zip lock|
|Calorie Content||91 kcal per serving|
|Quantity||150 gm x 6|
|Ingredients||Wheat flour, oat flakes, refined palm oil, sugar, almond, etc.|
|Other Nutrients||Protein, carbohydrates, dietary fiber|
|Type of Packaging||Plastic|
|Sugar||Yes/4.1g per serve|
|Calorie Content||170 per serving|
|Ingredients||Jumbo size whole cashew|
|Other Nutrients||Calcium, iron, vitamin A, vitamin C|
|Type of Packaging||Re-usable pet jar|
|Calorie Content||601 calories per serving|
|Ingredients||Almond, vegetable oil, salt, honey, sugar|
|Other Nutrients||Protein, carbohydrates, vitamin E, potassium, magnesium|
|Type of Packaging||Reusable can|
|Sugar||Yes/19.2g per 100g|
|Calorie Content||58.7 kcal per 100 ml|
|Quantity||200 ml X 6|
|Ingredients||Pureed fruit, water, pure water concentrate, pomegrante extract|
|Other Nutrients||Carbohydrates, vitamin K, folic acid|
|Type of Packaging||Glass bottle|
|Calorie Content||169 kcal per 100 gm|
|Quantity||125 gm x 3|
|Ingredients||Urad dal, rice flour, gram flour, salt, vegetable oil, cumin, carrom seeds|
|Other Nutrients||Carbohydrate and protein|
|Type of Packaging||Zip lock|
|Calorie Content||603 kcal per 100 gm|
|Ingredients||Cashews, Black pepper, Salt|
|Other Nutrients||Protein, magnesium|
|Type of Packaging||Zip lock|
|Sugar||Yes/8.93g per 100g|
Snacks can either make or break your healthy eating regime. Various factors play a significant role in deciding the right evening snack, like calorie content, nutrients, sugar content, portion size, etc. Here, we will discuss all these factors so that you can choose the best one.
Evening snacks can increase your calorie intake in multi-folds. That's why one should be mindful of the calories in the chosen snack. If you choose snacks like ice cream, cookies, or other junk food, it will surely add more unhealthy calories to your diet.
A healthy adult needs 2500 kcal (kilocalories) per day, so having a snack with 200 to 300 calories will be an ideal choice for one day. If you are trying to lose weight, then choosing evening snacks with fewer calories is advisable. The snack should be filling while low on calories like makhana, moong, oats, etc.
While dieting, people often consume low nutrients and calories, which can have a poor effect on their health. It can give rise to problems like hair fall, dull skin, fatigue, etc. So choosing the right snack with low calories and high nutritional value will be ideal for people trying to lose weight.
Snacking is an unavoidable part of our diet so, one should choose a snack with a good calorie balance, i.e., it should provide satiety without extra calories. For this, choose snacks that are high in fiber and low in added fat and sugar. When in doubt, look at the calorie content, serving size, and calories/per serving of snack; keep the container back if serving size is too small or calories are too high.
Evening snacks are the best way to meet the daily nutritional value without stressing the body. While choosing the snacks, you should consider the carbohydrates, vitamins, fiber, minerals, electrolytes, and protein present in them. Let's see which snacks are ideal for fulfilling particular nutritional needs.
Nuts are a fulfilling evening snack and the best source of protein. If your daily diet lacks protein, taking nuts in your evening snack can complete the needed nutritional value. Almonds contain 6 grams of protein per 28-gram serving, which makes for approximately a handful of them.
Pistachios contain 6 grams of protein per 30-gram serving, which approximately equals a quarter cup. They are also a rich source of essential amino acids. Peanuts contain 9.5 grams of protein in about 37 grams of serving, accounting for a quarter bowl. They also contain biotin, which is good for hair growth and digestion.
Nuts are rich in good quality plant-based protein, which can be eaten on all types of diet, from keto to vegan. Proteins are building blocks of life and have the ability to make a person feel sated. Moreover, nuts like peanuts are rich in Branched Chain Amino Acids, which are known to increase muscle growth, and reduce their soreness and fatigue, making them ideal pre-and post-workout snacks.
Yogurt, curd, and cheese are healthy as well as tasty choices for evening snacks. Yogurt contains a high amount of protein along with a high amount of calcium and vitamin B12. A 100 grams serving of yogurt contains around 4.7 grams of carbs and 3.3 grams of healthy fat.
It is also a rich source of phosphorous and riboflavin. Cheese contains a good amount of protein, fat, and calcium. It is also a rich source of omega-3 fatty acids and vitamin B-12, vitamin A, and K-2. Phosphorous, riboflavin, and zinc are also present in cheese.
Curd is also a great source of vitamin A and calcium. One cup of curd contains around 14 % calcium along with 3.9 grams of protein. So, make sure to include these three snacking ingredients in your daily diet. You can pair these with fruits and nuts for added nutrients.
Snacks rich in calcium and healthy fats like yogurt, cheese, etc., are an excellent option for weight-loss diets, especially keto diets. Calcium is known to have a thermogenic effect that boosts metabolism, which burns fat, and induces weight loss. While healthy fats help to control appetite by making a person feel full.
Fiber is good for digestion and maintaining healthy blood sugar levels, so adding it to your daily diet is essential. A healthy adult needs around 25 to 30 grams of fiber per day. One medium-sized apple, if eaten along with the peel, contains approximately 4.4 grams of fiber.
You can also include pears, which contain around 5.5 grams of fiber. A medium-sized banana contains 3.1 grams of fiber, making it a good source of Vitamin C, potassium, and vitamin B6. You can include other fruits, like orange, avocado, and berries, as they all have their benefits.
Fiber is an incredibly essential component of a healthy snack. Insoluble fiber or Roughage found in whole grains, nuts, and seeds, etc., helps to improve digestion, increase stool weight and prevents constipation whereas, the soluble fiber present in foods like apple, banana, avocado, etc., supports the growth of gut-healthy bacteria that reduce the risk of chronic diseases like diabetes, cancer, etc., and strengthens the immune system.
According to health experts, daily sugar intake for women should not exceed 37 grams, while that for men should not exceed 25 grams. Taking high sugar in the diet may lead to diseases like diabetes, caused by fat accumulation.
So it is essential to keep the content of sugar low in evening snacks. You can also try to replace processed sugar snacks with ones containing natural sugar. Adding fruits, nuts, cheese, dates, etc., is a great way to include natural sugar in your diet.
As compared to fat, sugar is more detrimental to your health, especially for your heart. Excess intake of sugar results in excess insulin that increases inflammation of arteries and leads to fat accumulation, making arteries thick and stiff, which stresses the heart and increases the risk of heart disease.
Moreover, sugar provides empty calories, i.e., calories without other nutrients. Therefore, it is best to avoid a snack laced with added sugar.
People often overeat to satisfy their cravings while having evening snacks. This may lead to abnormal weight gain and other fat-related diseases, including hypertension. Even if you are eating a healthy snack, too much of it can be harmful to your body. So, don't forget to keep a check on the portion size while consuming snacks.
Correct portion size also helps in preventing overeating. So choose snacks that are more filling, making you feel full when consumed in limited quantity. The fruits rich in fiber and protein are primarily suitable for satisfying hunger, like oranges and apples - they are rich in fiber.
If a serving is too big or too small, it will not solve the purpose of snacking, which is to curb hunger pangs and cravings without gaining extra kilos. It is easy to overeat on a too-small serving whereas, one might gain weight on a too-big serving.
The correct size depends on the type of food, body requirements, and activity level. For example, a highly active person might need a 500 calorie snack, whereas a sedentary person may require only 100-150 calories.
Processed snacks undergo some degree of processing to enhance their shelf life and, therefore, lose most nutrients. The manufacturers also add artificial flavors, sugar, and other garnishing products like ketones, alcohols, etc., to make the food tasty and appealing.
But all these changes decrease the nutritional value of the food. Companies also add various preservatives like sodium benzoate and nitrogen gas. So, most processed snacks are just empty calories that don't benefit your body in any way. That's why you should choose natural or unprocessed snacks.
Ultra-processed foods are generally high in unhealthy fats, refined sugars, chemical additives, artificial flavors, and preservatives. These foods are high in calories, sugar, and fat, which makes them highly addictive. They have been linked to diseases like obesity, cancer, diabetes, etc. In fact, a large 2019 study found that 4 or more servings of such foods increase the risk of all-cause mortality by 18%.
We have mentioned the 10 best evening snacks that we found in our research. These will help you in choosing a healthy alternative for your cravings. There are also other healthy items, like yogurt, juices, that you can check out.
Evening snacks are important to keep your body energetic throughout the evening. It also helps manage a healthy weight, control blood sugar levels, and add nutrients to your diet. Yogurt, makhana, nuts, etc., make for a healthy and tasty snack. You can meet your daily calorie and nutrition needs by including these in your diet.
Author: Sanskriti Sharma
Editor: Srishti Sikka
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