25 Surprisingly Healthy Snacks to Eat After Age 50

8. Dried fruit

Most of us aren’t getting enough fiber — only 5 percent of men and 9 percent of women hit the mark, according to the American Society for Nutrition. Fiber not only keeps things moving (which is especially important as we get older) but can also help lower cholesterol, blood sugar levels and inflammation. A 2024 meta-analysis of 64 studies involving over 3.5 million people found that consuming more fiber is linked to a lower risk of dying from anything, including heart disease and cancer. Dried fruits boost your fiber intake, and they’re also full of vitamins and minerals — just look for ones without added sugar. Because dried fruit is calorie-dense, Lichtenstein says it’s best to pair it with nuts or cheese for a satisfying, balanced snack. (For more great tips, see Five Reasons You Should Get More Fiber in Your Diet.)

9. Popcorn with a kick

Popcorn is a whole grain that’s full of fiber, and it's better for you than chips or pretzels. “Three cups of air-popped popcorn is less than 100 calories and gives three and a half grams of fiber,” Salge Blake says. “Research suggests popcorn, because of its irregular shape and the air incorporated into the kernel, can help increase feelings of satiety as you munch.” To avoid the added chemicals and saturated fat in many store-bought microwave popcorn brands, toss some kernels into a brown paper lunch bag, fold the top down a few times, and microwave for about two to three minutes until the popping slows. Then spice it up! Salge Blake loves taco seasoning; spice mixes and parmesan cheese are also tasty. 

Chia pudding is full of fiber and healthy fats — and easy to make. Add berries for even more benefits.

Jared Oriel

10. Chia pudding

Chia seeds are packed with fiber and a powerful source of plant-based omega-3s, which are “really important anti-inflammatory fats” most older Americans don’t get enough of, Kane says. Research shows omega-3s benefit heart health and cognition, and an April 2025 meta-analysis found that chia seeds specifically lower cholesterol and blood pressure. To make chia pudding, soak these tiny seeds in milk — dairy, almond or soy — and watch them transform into a thick, creamy pudding full of fiber and healthy fats. Add sweetness and flavor with a drizzle of maple syrup, cocoa powder or a splash of vanilla. For even more texture and nutrition, top with fresh fruit, nuts or walnuts.

11. Roasted chickpeas

This crunchy, satisfying snack doubles as a serving of veggies — a win, since only 9 percent of Americans eat the recommended two to three cups of vegetables a day. Also known as garbanzo beans, chickpeas are high in protein, low in sodium and pack a fiber punch. To roast them, drain and rinse a can of chickpeas and pat dry. Toss with olive oil and a sprinkle of salt and roast in an air fryer at 400°F for about 12 minutes. “Don’t forget to shake the basket throughout the cooking time to make them nice and crispy,” Rosenbloom says. You can also roast them in the oven at 350°F for about 45 minutes, stirring them every 15 minutes to get an even crispness. Don’t want to cook? Pick up a package of Biena Chickpea Snacks, Doerfler suggests. You’ll get 6 grams of protein and more than 20 percent of your daily fiber in one serving, and you can choose from flavors like ranch or honey-roasted. Each serving has 6 grams of protein and gives you 22 percent of your daily fiber. 

12. Chocolate berry sorbet

Munching on plain berries is always a win — they’re naturally sweet and packed with antioxidants and fiber. A 2021 meta-analysis found that eating berries regularly can help lower LDL cholesterol, reduce inflammation and cut the risk of heart disease. If you’re craving something more decadent, blend frozen mixed berries with a spoonful of cocoa powder for a rich, fruity sorbet, Salge Blake suggests. The cocoa powder adds even more antioxidants for a sweet treat you can feel good about.

13. Snow peas with hummus or healthy ranch

Raw veggies are a great snack: naturally low in calories, high in fiber and packed with vitamins and minerals. Carrots, peppers, celery and cucumbers get most of the attention, but snow peas are a surprisingly delicious and nutritious option too, according to Lichtenstein. Pick up a bag in the produce department, or get frozen ones and “just throw them in the microwave, and they’re great,” she says. She likes snow peas plain but says they’re also good with hummus.

More of a ranch-dressing fan? Try making a healthier version of it by mixing:

• 2 teaspoons dried, minced onions​
• ½ teaspoon salt ​
• ⅛ teaspoon garlic powder​
• 1 tablespoon dried parsley​
• 1 cup Greek yogurt, plain, fat-free​
• 1 cup buttermilk​
• See the full recipe from the U.S. Department of Agriculture.

14. Italian snacking beans

Lupini beans have been part of the Mediterranean diet for centuries, and their impressive nutritional profile is sparking interest in other areas of the world. “They’re low-carb, fiber-rich and a great plant-based protein source,” Rigden says. Plus, they provide one of the highest combinations of protein and fiber among legumes, making them a satisfying snack. A 2023 review of 21 studies found that lupini beans can improve blood pressure, satiety and blood sugar control. Look for these pickled treats in easy-tear pouches in flavors like sea salt and vinegar and chili-lime. Rigden likes to eat them straight out of the bag. 

To satisfy a sweet tooth, DIY a trail mix by creating a base of nuts and seeds, then adding dark chocolate chips, raisins and dried cranberries for sweetness.

Jared Oriel

15. DIY trail mix

Nuts and seeds have plenty of healthy fats, fiber and anti-inflammatory properties, Kane says — and a 2022 umbrella review in Advances in Nutrition found they can help you live longer and cut your risk of cancer and heart disease. But many store-bought trail mixes with nuts and seeds contain added sugars or too many candy pieces, Kane says. Make your own instead: Focus mostly on nuts and seeds, then toss in dark chocolate chips, raisins or dried cranberries for sweetness. Other fun additions: popcorn, whole grain cereal and dried edamame. Portion your trail mix into baggies for an easy grab-and-go snack.

16. Frozen red grapes

Frozen grapes are an easy, refreshing snack with impressive health benefits, according to Salge Blake. “Because they’re frozen, you don’t eat them as fast,” she adds. Red grapes are a little sweeter than green and have disease-fighting antioxidants that have been linked to improved memory, lower inflammation and better heart health. A 2021 meta-analysis of randomized controlled trials found that grapes could also help reduce both systolic and diastolic blood pressure.

17. Sumo citrus orange and string cheese

Another naturally sweet and nutrient-dense snack is the Sumo orange, a mandarin hybrid. “They’re kind of funky-looking on the outside, but this is Mother Nature’s candy,” says Salge Blake. “It is so sweet. Absolutely delicious.” Easy to peel and eat, Sumo oranges are full of vitamin C and pectin, a type of soluble fiber that can help lower cholesterol. Pair one with a stick of string cheese for a balanced, savory-sweet snack, Salge Blake suggests.

18. Chocolate chip energy bites

Crave something sweet and energizing? These wholesome, no-bake energy bites are loaded with protein, fiber and healthy fats to keep you going, Kane says. Mix 1 cup rolled oats, ⅔ cup shredded coconut, ½ cup creamy peanut butter (or nut butter of choice), ½ cup ground flaxseed, ⅓ cup honey or maple syrup, 1 teaspoon vanilla extract and ½ cup mini chocolate chips. Chill for an hour, then roll into bite-sized balls. Think of them as a tasty alternative to a store-bought granola bar.

19. Banana “nice cream”

For a thick, creamy version of soft serve with no added sugar, blend ripe frozen bananas with a splash of your favorite milk in a food processor or high-speed blender, Doerfler suggests. Customize your treat by adding vanilla extract, cocoa powder or other fruit to create different flavors, or swirl in some nuts or fruit chunks. Bananas are naturally sweet and high in potassium, a mineral that supports heart health and can help lower blood pressure. In fact, researchers in a 2024 Hypertension article argued that getting more potassium is just as important as cutting back on salt for heart health.

Pair produce and protein for an extremely smart snack, such as a juicy pear with a slice of sharp cheddar, and just about anything with peanut butter.

Jared Oriel

20. Produce + protein

Want a snack that’s satisfying and dietitian-approved? Just pair any fruit or vegetable with a protein, Doerfler says. Sure, there’s the classic apple-and-peanut-butter combo, but why not mix it up? Try cottage cheese and grape tomatoes, a juicy pear with a slice of sharp cheddar, a handful of almonds with a few strawberries, or sugar snap peas spread with creamy goat cheese. Fruits and veggies offer a boost of antioxidants and fiber, Doerfler says, while protein keeps your muscles strong and keeps you full for longer.

21. Tuna and crackers

For a heart-healthy, protein-packed snack, top whole grain crackers — Triscuit Thin Crisps, Wasa Crisp Bread, melba toast or another brand with at least 3 grams of fiber per serving — with plain or flavored tuna. Or, for a different twist, swap in smoked salmon, sardines, pickled herring or anchovies. These oily fish are excellent sources of omega-3 fatty acids, which support brain and heart health, Kane says. A 2022 study published in the European Journal of Nutrition found that older adults who eat more fish tend to live longer, while a 2024 meta-analysis linked higher fish consumption to improved cognition and potentially a lower risk of Alzheimer’s disease in older adults.

22. Sweet and nutty stuffed dates

Combine dates with nuts for a simple, dessert-like snack that’s both sweet and savory, Kane suggests. Just pop out the pit of dried Medjool dates and stuff them with cashews, almonds or a swirl of nut butter. For an extra treat, add one or two dark chocolate chips. Dates are rich in antioxidants and anti-inflammatory compounds, which may help protect against cognitive decline and reduce the risk of heart disease and certain cancers, according to a 2024 research review.

23. Last night’s leftovers

If you’re already preparing balanced meals, making a little extra can set you up for a healthy snack that’s probably better than something packaged. “You can have some really healthy leftovers,” says Lichtenstein, “whether eaten cold or just thrown in the microwave.” She recommends storing leftovers in a clear glass container so the food is both easy to spot and easy to reheat in the microwave.

24. Salsa with pepper scoopers

Salsa isn’t just a topping; it actually counts as a serving of vegetables, Salge Blake says. To make it even healthier, she suggests adding drained black beans for extra fiber and protein. Then, instead of grabbing chips, slice a red or yellow bell pepper into quarters, and use the pieces as “scoopers.” You’ll be close to knocking out the recommended two to three servings of vegetables per day, and you’ll get some extra vitamins and minerals from the bell peppers, which contain even more vitamin C than an orange.

25. Eggs and avocado plate

As we noted earlier, hard-boiled eggs are a protein-rich, healthy snack on their own, but pairing them with avocado and tomatoes adds vitamins, monounsaturated fats and a burst of flavor, Kane says. Slice eggs onto a plate alongside avocado and fresh tomatoes, drizzle with balsamic vinegar, then sprinkle with salt, pepper or everything-bagel seasoning.