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17 Low-Calorie Snacks For Corporate Employees

8 min read
Last Updated on 01 July, 2024

Eating smarter at the workplace is very important for working professionals. We all agree with this fact.

Yet, most of us fall into the neverending trap of satisfying our guilty pleasures.

So does it mean, consumption of calories is bad? No, it isn’t.

Calories are important.

Your body needs calories to maintain various functions and keep you active.

But too much of something calls trouble! So in the case of calories, especially if you’re a nine-to-fiver.

As an employer, keeping close track of your employee’s health condition comes under your responsibility.

Why is Employee Health So Important?

Your employees are spending around 8 to 9 hours a day at the workplace. From breakfast to mid-day meals, lunch, and even dinner, your employees consume 3 to 4 meals while they are at the office.

Various nutritionists say that about 2/3rd of calories are consumed at the workplace.

A study of over 5,000 employees at a US firm proved that employees who consumed food from work obtained more than 1,300 calories in a week!

Infact, employees’ who indulge in unhealthy eating behaviors stand at higher risk of comorbidities like diabetes, obesity, and heart problems.

It also contributes to

  • Higher absenteeism
  • Lower productivity
  • Higher healthcare expenses for employers

So why is it that employees find it hard to decide what, when, how to eat right?

There can be multiple answers to that. A lack of calorie awareness or minimum choices of low-calorie snacks at your canteen, either way, you must leave no stones unturned to keep your employees healthy and fit.

17 Low-Calorie Snacks to Keep Employees’ Energized and Productive

Eating low-calorie food is associated with weight control, better mood, and improved overall health.

Usually, these are vegetables that are high in insoluble fiber and water content.

On average, every adult should have at least 1200 calories every day.

Eating low-calorie food meets this caloric goal and makes you fuller for longer hours. This way, it stops you from adding extra calories to your diet.


Night at The Movies
Photo by Georgia Vagim / Unsplash

A cup of popcorn has only 35 Calories. So an entire bowl of popcorn would weigh less than 200 calories. No, it is not the butter flavored or caramel popcorn but a regular popcorn that is still fun to eat.

Your employees can munch on whenever they want to without feeling super guilty about calories.

2. Protein Fluff

Even if it is the most underappreciated protein snack, its health benefits outweigh any calorie-rich snack. If your employee has a huge appetite, it is a must-try low-calorie snack.

There are various recipes for protein fluffs that are very exciting and easy to make. A giant bowl of protein fluff contains 200 calories and mostly from protein.

3. Soup

Eating soup before a meal could help you quickly achieve your diet target. Your employees might feel like eating more food, but eating soup will make them full, and they won’t need to eat as much when the main meal is served.

It will also help them to slow down. This way it helps to consume 20% fewer calories during the whole meal. Moreover, eating soup is a great way to add more water to your diet.

4. Salad

w/ Platterz
Photo by Dan Gold / Unsplash

A bowl of beautiful green and leafy veggies with some olive oil is an awesome low-calorie snack. A bowl of salad can consist of 80 calories.

If your employee is on a low protein diet, then a salad is the best alternative. Club them up with tortilla chips or croutons; you can binge on them for a while.

5. Trail Mix

No, I am not talking about peanut butter and chocolate chip trail mix.

I am talking about the most healthy, low-calorie snack with dried fruit, seeds, and beans. A small cup of trail mix is fulfilling to satisfy your employee’s mid-day cravings. It barely consists of 140 calories.

6. Oatmeal

Photo by Margarita Zueva / Unsplash

A cup of oatmeal cooked in water has just 150 calories. To make it more filling, stir it in a half cup of plain non-fat Greek yogurt. This way, you’ll add 11 grams of protein but just 60 extra calories.

Your employees will never get bored of oatmeal if you suggest adding other calorie-free snacks like chia seeds or berries.

7. Jicama

Like potatoes and turnips, Jicama has low calories, sugar, and fat while being high in fiber.

Employees who have diabetes can find Jicama an excellent substitute for potatoes or other high-starch carbs snacks. It is a natural prebiotic, rich in antioxidants, and promotes a balanced blood glucose level.

8.Shirataki Noodles

It is a readily available go-to snack that employees can consume in dry or wet form.

It is super healthy as it is made of fiber and water that contains no digestible calories or carbs. It is effortless to make, and with the right prep time and some spices, it can quickly satisfy your employee’s pizza cravings.

9. Greek Yogurt

Photo by Wesual Click / Unsplash

Eating yogurt as a snack is a great solution. It is low in calories and is full of nutrients so that your employees can get the most out of their meals.

It is also high in calcium which increases body fat breakdown and preserves metabolism during dieting. An increase in calcium intake can reduce belly fat, and they’ll also have a chance to eat more delicious low-calorie snacks.

10. Berries

Berries are full of antioxidants that protect cells from damage like premature aging. They are also linked to weight control because employees who consume more antioxidants weigh less.

Some berries also reduce blood sugar and insulin levels after meals and can act as metabolism boosters.

11. Spinach

Add a bowl of green leafy spinach to your everyday meal. It is a low-calorie food and an excellent source of dietary fiber that boosts satiety.

Fibers don’t fully absorb into your body, so it keeps one full for a longer time without gaining weight. You can ask employees to replace high-calorie food with spinach to reduce the meal’s overall calorie.

12. Whole Eggs

Photo by Enrico Mantegazza / Unsplash

You must have encountered a situation where some employees have stopped consuming eggs because of high cholesterol and fat content.

But surprisingly, doctors say that adding a little bit of cholesterol to your diet won’t boost its levels in your body. Whole eggs contain nutrients that are imperative for your health. It omega-3 and choline.

13. Salmon

Salmon and asparagus were made for each other. The fact that they lend themselves naturally to a healthy, one-pan, weeknight dinner makes them a staple in my kitchen. They also sit right across from each other in the color wheel, making them permanently ready for their close up.
Photo by Christine Siracusa / Unsplash

This type of fish is high in nutrients and low in calories. It also includes Vitamin B-12, which is also an essential part of your diet.

Salmon is full of lean proteins that will help employees be fuller for the day without spiking blood sugar.

14. Quinoa

This snack is trending among people who aspire to lose weight. Quinoa is filling and loaded with lots of nutritional value that might help you lose weight. The protein in quinoa is also more complex to break down than carbohydrates or fats.

This way, you also burn lots of calories during digestion. It is the reason which makes these snacks the best starter meal for the day. However, it is a bit higher in calories, so you should keep yourself from overeating.

15. Pasta

Do you think that pasta makes your employees gain weight? If yes, then it’s because they are not eating it in the right way. Pasta is also considered as grain, which you should always include in your diet.

Pasta is fortified with protein and fiber to keep your body from absorbing too quickly. It makes it one of the best carbs you can ever find. It is also one of the best things to eat if you exercise a lot because it replenishes your body’s energy store and keeps blood sugar from dipping too low.

16. Dark Chocolate

Being on a low-calorie diet doesn’t mean you never treat yourself. Eating a small amount of dark chocolate every day can crow both sweet and salty cravings.

The antioxidant in chocolates can also help break down fat and carbohydrates. It can also lower blood pressure and increase good cholesterol levels. Yet you should advise your employees not to overdo it.

17. Whole Fruits

Photo by Julia Zolotova / Unsplash

You probably have heard about juicing. You’ll find your employees drink only juice at the workplace because it makes them think they would lose weight. But that’s not true, what you should suggest instead is to eat whole fruits or a fruit salad.

Juice is relatively high in calories and won’t keep your employees as full as solid food will. Whole fruit provides more micronutrients for the same number of calories. With more fibers, employees’ will feel fuller, they will eat less food.

Wrapping Up

Having a balanced diet is imperative for productive work life.

But remember, no miracle food will suddenly make your employees lose weight. You should always provide a whole reduced-calorie diet with regular exercise programs like calorie burned walking, if you want them to lose weight.

Worksite wellness programs have the potential to reach millions of working people in spreading health awareness.

To make the best out of it, you can also introduce nutrition programs that educate employees about low-calorie snacks they can eat at the workplace.

You can also opt for a corporate wellness solution that specializes in offering customized wellness plans for employees.


Vantage Fit is the leader in this section. Its powerful AI-driven wellness application consists of a real-time step tracker, nutrition tracker, and health diary. It specializes in hosting customized employee-friendly wellness campaigns to cover employee’s holistic wellbeing.

This way, you can change employees’ health behaviors, reduce employee absenteeism, and reduce health care costs.

So what are you waiting for?

Schedule a free demo right now.

This article is written by Rangana Atreya, a Content Marketer at Vantage Circle. Having a creative mind with a spiritful life, she takes inspiration from travelling and learning languages. For any related queries, contact editor@vantagecircle.com

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