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 science. She has a wholesome, holistic, and sustainable approach to nutrition.
mybest editing team consists of experienced members who have backgrounds in writing, editing, translation, and more. We are dedicated to researching what makes a product or service the best to users in India in order to create top-quality articles. From skincare, to kitchen appliances, and to DIY supplies, our mission is to find the best ones for you.
The expert oversees the Buying Guide only, and does not determine the products and services featured.
Table of Contents
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%.
Click to purchase
WONDERLAND Roasted Makhanas
Roasted Makhanas for Healthy and Tasty Snacking
Roasted Crunchy Multigrain
Add the Goodness of Multigrain in Your Diet
A Perfect Chai Time Snack
Kerala Banana Chips
Guilty-free Munch Snacks With Authentic Taste of Kerala
Farmlite Oats Biscuits
Enjoy the Goodness of Oats and Almonds
Whole White Cashews｜W320
A Snack Delivered Directly from Farm to Your Bowl
Honey Roasted Almonds
Homey Roasted Almonds for Healthy Snacking
Pure Pomegranate Smoodies Juice
Add Fruits to Your Diet With Yummy Smoothies
A Perfect Snack to Carry on Trips
Nutty Gritties Southern Paper Cashews
Salty Cashews For Your Munching Time
Makhanas are highly nutritional when it comes to snacking. They contain zero cholesterol and are loaded with protein. WONDERLAND Makhanas are naturally rich in protein, magnesium, calcium and antioxidants, making them wholesome snacks.
They contain very low fat and sodium content which makes them a good choice for daily consumption. The brand also claims that they treat insomnia. They are also low in calories and gluten-free, making them an ideal snack to be added to your daily diet.
Why choose one roasted grain when you can add it all at once in your diet? d4Diet's Roasted Crunchy Multigrain contains a mix of jowar, barley, wheat, nachni sev, and soya bean balls.
It is an ideal snack for weight loss as it is low in calories. It doesn't contain any artificial flavors or colors and comes in a zip lock pouch, which helps in keeping it safe for a long time.
The snack is high in fiber, and the soya bean balls add a high amount of protein to your diet. It is ideal for tea-time snacks, evening snacks, and mid-meal hunger. Many users have reviewed it as a tasty and healthy snack to satisfy their cravings as it suits diabetic patients.
If you want to eat a snack that tastes like freshly-made, home-cooked delight from your grandma's kitchen, then Chaayos Methi Matthi will be the perfect pick. Chaayos offers a range of other delightful snacks, including mini samosas, bhakarwadi, and gur para.
These tasty bite-sized methi cookies are 100% natural and don't contain any artificial flavors. They are made using fenugreek leaves, black pepper, turmeric, gram flour, and vanaspati ghee, which help in boosting immunity.
It comes in freshness retention packs which ensure that the taste and nutrition of the snack remain intact. It contains 10 grams of protein per 100 grams of serving, making it an ideal choice for a chai time snack.
Beyond Snack Kerala Banana Chips are made from special authentic banana species found in Kerala named as Nendran. The production mechanism of chips is fully automated, making you the first person to touch the chips. These banana chips are gluten-free and don't contain any trans-fat.
They are free from any artificial coloring as well as flavors. The banana chips are rich in fiber and provide a good source of magnesium. They are available in three flavors. Their cooking process involves minimum use of oil, which decreases their 20% fat content.
Sunfeast's almond-flavored biscuits provide a combination of rich nutrients and taste. They are made of whole wheat flour, oats, and crunchy almonds. The biscuits are maida-free, making them an excellent alternative to regular biscuits.
They contain zero trans fat and cholesterol, which improves heart health. A 100 gram serving of Sunfeast oats provides 6.7-gram fiber and 10.9 grams of protein.
If you want to choose a snack that makes you feel full and energetic throughout the evening, then go for Sunfeast's Farmlite Oats Biscuits. Though the biscuits are good to taste, the presence of artificial flavors and preservatives ranks them lower as a healthy snacking choice.
From kids to adults, everyone likes cashew nuts because of their health benefits. FarmOwn's cashew nuts are natural and free from any processing. Cashews contain low-fat content compared to almonds and pistachios in the oleic acid form, making them healthy for the heart.
They don't contain any artificial preservatives or added flavors or colors, making them a favorite snack. They are cholesterol-free and antioxidants rich, keeping you away from heart diseases. The calcium and magnesium content present in cashews lowers blood pressure and improves bone health.
This snack is also low in calories and high in protein; 30 grams of cashew nuts provide 5 grams of protein. The cashews from FarmOwn come in reusable pet jars, which help minimize waste production.
Blue Diamond Almonds is a product of the USA, roasted with a healthy blend of honey. You can eat the almonds as a snack or incorporate them into any of your recipes. They contain zero trans fats and cholesterol, making them suitable for your heart's health. They are rich source of vitamin E, calcium, potassium and magnesium.
Before packaging, the almonds go through a unique roasting process, ensuring they are fresh and have that perfect crunch. The brand offers more flavors on almonds, such as Lightly Salted Low Sodium Almonds, and Toasted Coconut Almonds, to name a few.
If you don't want to eat plain fruits, then try Smoodies! Pomegranate Smoodies is 100% natural, whole fruit and doesn't contain any processed, artificial fruit extracts. It is rich in folic acid, vitamin K and low in calories.
The smoothie is made using natural sugar, pureed fruits, and Pomegranate concentrate to give you the best-tasting product. It doesn't contain artificial preservatives, colors, and flavors.
The smoothies come in recyclable glass bottles that help keep the contents safe from degradation for a long time. You can choose from Smoodies' fantastic range of flavors, like Jhakkas Jamun, Litchi Lachak, Chilli Guava, and Original Orange.
Mysuru Murukku by Postcard is cooked using gram flour, urad dal, rice flour, and a unique blend of South Indian spices. It is 100% natural and offers an authentic taste in every bite.
It is free from artificial preservatives, and its zip-lock packaging keeps the content fresh. Mysuru Murukku makes for a great snack while going on train journeys and long drives.
The snack is also low in calories and has no added sugar, making it perfect for a weight loss diet. Although the reviewers were satisfied with the nutritional value and taste, they did feel that it was a bit overpriced.
Nutty Gritties Salted Cashews are cooked without a single drop of oil. That's why these are rich in good fats and don't promote the accumulation of bad fat in the body. They contain good amount of fiber which helps in keep your weight in check.
Their rich content of magnesium boosts immunity and strong bones. The black pepper flavor fills the taste buds with a refreshing and salty feeling. They make a perfect snack for your leisure time or for a party snacking menu.
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
No. 1: WONDERLAND FOODS｜WONDERLAND Roasted Makhanas
No. 2: d4Diet｜Roasted Crunchy Multigrain
No. 3: Chaayos｜Methi Matthi
No. 4: Beyond Snack｜Kerala Banana Chips
No. 5: Sunfeast｜Farmlite Oats Biscuits
View Full Ranking
When you purchase products mentioned in the article, part of the sales may be returned to mybest.
The descriptions of each product is referenced from the content available from the manufacturer, e-commerce sites etc.
PC and Cameras
Home Appliances and Electronics
Cosmetics and skincare
Food and drinks
Kids and baby
Interior and furniture
Sports and fitness
Books, CDs, DVDs
Cars and motorcycles
Smartphones and mobile phones
Investment and asset management