What Are the Best Low-Fat and Low-Carb Snacks?
Low-fat snacks: plain Greek yoghurt, egg whites, cottage cheese, edamame, fresh fruit, tinned fish in spring water, roasted chickpeas. Low-carb snacks: hard-boiled eggs, cheese, raw nuts, tinned fish, avocado, full-fat Greek yoghurt (plain), cucumber with cream cheese, cold cuts of meat. The best choice depends on your specific dietary goal — low-fat and low-carb are not the same thing.
Low-fat and low-carb are two distinct dietary approaches with different mechanisms, different food choices, and different evidence bases. Conflating them — as many snack labels do — creates confusion about what you are actually eating and why.
This guide covers both clearly: what low-fat snacks actually are, what low-carb snacks actually are, where they overlap, and which approach makes sense for different goals.
Low-Fat vs Low-Carb: The Key Difference
| Factor | Low-Fat | Low-Carb |
| Primary focus | Reducing total dietary fat | Reducing carbohydrate intake |
| Primary energy source | Carbohydrates and protein | Fat and protein |
| Common reason people choose it | Energy management or dietary preference | Carbohydrate reduction or blood-glucose management |
| Important consideration | Choose nutrient-dense foods rather than replacing fat with refined carbohydrates | Ensure adequate fibre and nutrient variety |
| Protein focus | Variable | High |
| Fibre consideration | Often high (fruit, vegetables, legumes) | Lower (limited fruit, no grains) |
AminoHub Editorial Note
Neither approach is categorically superior for weight management. The DIETFITS trial at Stanford randomised 609 adults to a healthy low-fat or healthy low-carbohydrate diet and found no significant difference in weight loss at 12 months. What tends to matter more is whether the pattern suits your preferences well enough to stick with.
Best Low-Fat Snacks
Low-fat snacks focus on minimising dietary fat while maintaining protein and fibre for satiety:
| Snack | Fat | Protein | Fibre | kJ | Notes |
| Fat-free plain Greek yoghurt 170g | 0g | 15–18g | 0g | 450kJ | Full-fat versions carry roughly 5g fat and more energy |
| Egg whites (3) | 0g | 11g | 0g | 180kJ | Pure protein, essentially zero fat |
| Tinned tuna in spring water 95g | 0.5g | 22g | 0g | 480kJ | Lowest-fat protein source |
| Edamame 100g | 5g | 11g | 4g | 320kJ | Plant protein, mostly unsaturated fat |
| Cottage cheese 100g | 2–4g | 12g | 0g | 420kJ | Low-fat option available |
| Roasted chickpeas 30g | 1.2g | 6g | 2.5g | 475kJ | Energy dense: 100g carries roughly 1,590kJ, so a 30g serve is the realistic snack |
| Fresh fruit (any) | <1g | <1g | 2–4g | 120–400kJ | Very low fat, natural sugar |
| Rice cakes (plain) | 0.5g | 2g | 0.5g | 320kJ | Very low fat, low satiety alone |
| Air-popped popcorn 3 cups | 1g | 3g | 4g | 375kJ | Whole grain, negligible fat |
| Vegetables + hummus | 5g | 6g | 5g | 560kJ | Moderate fat from chickpeas/tahini |
Key Takeaways: Low-Fat Snacking
✔ Low-fat does not mean low-calorie — many low-fat products add sugar to compensate
✓ Some flavoured “97% fat-free” yoghurts carry substantially more added sugar than plain varieties; compare the panel rather than the front of the pack
✔ Egg whites, tinned fish, and plain Greek yoghurt are the best genuinely low-fat protein sources
✓ The Australian Dietary Guidelines recommend replacing foods high in saturated fat with sources of monounsaturated and polyunsaturated fat, such as oils, nut butters and avocado, rather than eliminating fat
Head-to-Head: Low-Fat Real vs Marketed
| “Low-Fat” Product | Actual Fat | Added Sugar | AminoHub Score | Better Alternative |
| Flavoured “97% fat-free” yoghurt | 0.5g | 16–20g | 28/100 | Plain Greek yoghurt (0–5g fat, 0g added sugar) |
| “Light” potato chips | 12g fat (from 18g) | 0g | 26/100 | Air-popped popcorn (1g fat) |
| Low-fat muesli bar | 3g fat | 12–16g sugar | 32/100 | Roasted chickpeas (4g fat, 0g added sugar) |
| Low-fat peanut butter | 12g fat (from 16g) | 5–8g added sugar | 44/100 | Natural peanut butter (16g fat, 0g added sugar) |
A common pitfall is choosing an ultra-processed product because it carries a “low-fat” or “low-carb” label while overlooking the rest of the nutrition panel. Removing fat often means sugar or refined starch is added back to restore taste and texture, so the swap is not automatically an improvement.
Best Low-Carb Snacks
Low-carb snacking prioritises protein and fat while limiting carbohydrate. A ketogenic diet is a much more restrictive form of carbohydrate reduction and is not the same thing as simply choosing low-carb snacks.
| Snack | Net Carbs | Protein | Fat | kJ | Notes |
| Hard-boiled eggs (2) | 1g | 12g | 10g | 620kJ | Complete nutrition, near-zero carbs |
| Raw mixed nuts 30g | 4–6g | 5–7g | 14g | 740kJ | Highest fat, good protein |
| Cheese (30g full-fat cheddar) | 0g | 7g | 10g | 510kJ | Zero carbs, high fat and protein |
| Tinned sardines or tuna | 0g | 20–22g | 5–10g | 480–700kJ | Depends on oil vs spring water |
| Avocado ½ medium | 2g | 2g | 14g | 590kJ | High healthy fat, minimal carbs |
| Cucumber + cream cheese (50g) | 3g | 3g | 10g | 450kJ | Classic keto combination |
| Smoked salmon 50g | 0g | 12g | 5g | 360kJ | Low carb, high quality protein |
| Full-fat plain Greek yoghurt 100g | 5g | 9g | 5g | 380kJ | Some carbs from lactose |
| Celery + peanut butter | 3g | 5g | 14g | 560kJ | Combines crunch with fat + protein |
| Pumpkin seeds 30g | 2g | 5g | 13g | 680kJ | Magnesium, zinc, omega-6 |
Key Takeaways: Low-Carb Snacking
✓ “Net carbs” is a low-carb community calculation of carbohydrate minus dietary fibre, not a figure shown on Australian nutrition information panels
✔ Eggs, cheese, nuts, and tinned fish are the most accessible low-carb protein snacks
✓ Most fruit sits moderate to high in carbohydrate; berries are the lowest-carbohydrate option
✓ Commercially “keto” labelled products vary widely; check the panel rather than trusting the label
Low-Carb Fruit Options
Most fruit is moderate to high in carbohydrates. For those following a low-carb approach, berries are the best option:
| Fruit | Net Carbs per cup | Notes |
| Raspberries | 7g | Highest fibre, lowest carb of common fruits |
| Blackberries | 7g | High antioxidants |
| Strawberries | 9g | Very popular, accessible |
| Blueberries | 17g | Higher in carbs than other berries |
| Watermelon | 11g | High water content |
| Apple | 21g | Moderate carbohydrate; half a piece suits tighter limits |
| Banana | 27g | Higher carbohydrate; portion size may need limiting on a strict low-carb approach |
| Mango | 28g | Higher carbohydrate; portion size may need limiting on a strict low-carb approach |
Does Low-Fat Mean Low-Calorie?
Not necessarily. Fat provides more energy per gram than protein or carbohydrate, so cutting it does reduce energy density. But a low-fat food can still carry substantial energy from carbohydrate or added sugar, which is exactly what happens in many reduced-fat products. Compare the full nutrition information panel rather than judging a snack by its fat figure alone.
Does Low-Carb Mean Low-Calorie?
Also no, and this one catches more people out. Nuts, cheese, avocado and oils are all very low in carbohydrate while being among the most energy-dense foods available. Thirty grams of mixed nuts sits around 740kJ. If your goal is weight management, carbohydrate content and total energy are separate questions and both need checking.
Where Low-Fat and Low-Carb Overlap
Some snacks are both low in fat and low in carbohydrates:
| Snack | Fat | Net Carbs | Protein | Notes |
| Tinned tuna (spring water) | 0.5g | 0g | 22g | Best overlap — very low both |
| Egg whites (3) | 0g | 0.5g | 11g | Pure protein |
| Plain Greek yoghurt (fat-free, small serve) | 0g | 5g | 9g | Moderate overlap |
| Cottage cheese (low-fat) | 2g | 3g | 12g | Good overlap |
| Prawns (100g cooked) | 1g | 0g | 20g | Excellent |
| Chicken breast slices (50g) | 1.5g | 0g | 12g | Simple protein snack |
These snacks work well for either dietary approach and are dominated by protein — which is why they are effective for satiety regardless of the specific macronutrient framework.
Australian Products to Look For
Low-fat snacking:
- Plain non-fat Greek yoghurt — widely stocked; protein varies by brand, so compare the panel
- Tinned tuna in spring water — among the lowest-fat protein options on the shelf
- Egg whites, sold in cartons at major supermarkets
- Any fresh fruit and raw vegetables
Low-carb snacking:
- Portion cheeses such as Babybel — convenient and low in carbohydrate; check the panel for the specific product
- Raw nut mixes from bulk bins — roughly 4 to 6g carbohydrate per 30g, varying by mix
- Any tinned fish (spring water)
- Avocado, sold individually
- Hard-boiled eggs (home-cooked)
How We Compare These Snacks
How the AminoHub Score works: The AminoHub Score is the sum of five equally weighted criteria, each scored from 0 to 20 for a maximum of 100: protein density, dietary fibre, added sugar, sodium and ingredient quality. It is an editorial comparison tool used across our snack guides, not a clinical rating, and it is not eligible for regulated nutrition claims.
Where the numbers come from: Nutrition values are approximate and based on standard Australian food composition data, or on current manufacturer nutrition information panels where a specific product is named. Values vary by product, preparation method and serving size, so check the current label before relying on any figure.
Research Snapshot
- In the DIETFITS randomised trial (609 adults, Stanford), there was no significant difference in 12-month weight loss between the healthy low-fat and healthy low-carbohydrate groups (Gardner et al., JAMA, 2018)
- Low-carbohydrate patterns often show faster early weight loss, a large part of which reflects glycogen-bound water rather than fat mass
- In Australia and New Zealand, Food Standards Australia New Zealand sets the criteria for a “low fat” nutrition content claim: no more than 3g fat per 100g for solid foods, or 1.5g per 100mL for liquids. The claim describes fat content only. It does not mean a product is low in sugar, nutrient dense, or minimally processed
The Bottom Line
Low-fat and low-carb snacking both have legitimate applications — but the labels matter less than the food itself. Tinned tuna, Greek yoghurt, eggs, and edamame work well for both approaches. The worst outcomes come from choosing ultra-processed products that have been manufactured to fit a label (“97% fat-free,” “low-carb bar”) while delivering poor overall nutrition.
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References
- Gardner CD, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults (DIETFITS). JAMA. 2018;319(7):667–679.
- Food Standards Australia New Zealand. Australia New Zealand Food Standards Code: nutrition content claims. foodstandards.gov.au
- National Health and Medical Research Council. Australian Dietary Guidelines. eatforhealth.gov.au
- Food Standards Australia New Zealand. Australian Food Composition Database. foodstandards.gov.au
Last reviewed: August 2026. General information only — consult an Accredited Practising Dietitian for personalised advice.
