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The 30-second answer
The best diet snack has protein and fibre in a controlled portion. Fewest calories per piece: Lino Oat Biscuits (67 kcal each). Most protein: the Medjool Date Bar (13 g protein, 222 kcal, EGP 44). A crisp swap: Lino Oat Rings (EGP 21). Before buying any snack, compare fat, sugar and salt per 100 g.
Most protein
Cheapest bar: Siwi Date Bar
How to choose a diet-friendly snack
- Protein and fibre: Harvard says snacks with protein, fibre and whole grains, such as nuts, yogurt and popcorn, are more satisfying.
- Portion: a snack should satisfy without spoiling your next meal, and Harvard warns it is easy to eat two or three portions without noticing.
- Check the serving: Harvard says read the Nutrition Facts panel to learn what one serving is, as a bag may hold more than one.
- Compare per 100 g: the NHS sets when fat, sugar and salt count as low or high, shown in the chart below.
- Limit ultra-processed snacks: Harvard warns about ultra-processed snacks with added salt, sugar and fat.
Bars: protein and energy
#1
13 g protein222 kcalMost protein
Medjool Date Bar with Almonds and Dark Chocolate – 60 g
The most protein per calorie among the bars
EGP 44
60 g bar · Calories: 222
- The pack says 13 g protein and 222 kcal per 60 g bar
- Medjool dates, almonds, dark chocolate and oats, no added sugar per the page
- EGP 44 a bar, or a box of 12 for EGP 528
Heads-up: Elsewhere the page says 17 g protein and 296 kcal, which contradicts the pack; we used the pack. It also contains caffeine from dark chocolate, per the page
#2
235 kcalPeanuts
Siwi Date Bar with Dark Chocolate – 60 g
The cheapest bar on the list
EGP 36
60 g bar · Calories: 235
- The pack says 235 kcal per 60 g bar
- Siwi dates, peanuts, oats and dark chocolate, no added sugar per the page
- EGP 36 a bar, or a box of 12 for EGP 432
Heads-up: The pack says 16 g protein but the page also says 6 g; it contains peanuts, so it is not for peanut allergy
#3
283 kcalNo added sugar
ASN Superfood Bar with Peanut Butter – 60 g
A full label, but salt and fat are high
EGP 45
60 g bar · Calories: 283
- The pack says 283 kcal, 7 g protein and 3 g fibre per 60 g bar
- 11 g sugars, with 0 g added sugars per the label
- Oats, honey, peanut butter and chia seeds, sweetened with stevia
Heads-up: Per 100 g: 26.7 g fat, 10 g saturated fat and about 2.4 g salt, all “high” by NHS thresholds
#4
40 g4 flavours
Lino Granola Bar – box of 12 × 40 g
A smaller bar with fewer calories
EGP 438
40 g bar · Calories: 150–180
- The page says about 150–180 kcal per bar
- About 4–6 g protein and 3–4 g fibre
- EGP 438 for 12 bars, about EGP 36.5 a bar
Heads-up: The page figures are approximate, and ingredients include corn syrup and honey
Crunchy snacks with fewer calories
#5
67 kcal a biscuit4 flavoursFewest kcal a piece
Lino Oat Biscuits – 180 g
The fewest calories per piece on the list
EGP 58
1 biscuit · Calories: 67 each
- The page says 67 kcal per biscuit, with 1 g protein and 8 g carbohydrate
- Whole oats and honey, no hydrogenated fats per the page
- A 180 g pack for EGP 58
Heads-up: The biscuit count per pack is not stated, and a 30 g option is listed at EGP 115, more than the 180 g pack
#6
Crunchy5 flavours
Lino Oat Rings – 60 g bag
A cheap swap for crisps
EGP 21
60 g bag · Calories: 210–222
- The page says about 350–370 kcal per 100 g, about 210–222 per bag
- About 7–9 g protein and 3–5 g fibre per 100 g
- A 60 g bag for EGP 21, in flavours such as cheese and sweet chilli
Heads-up: Salt is not on the page, and savoury flavours may be high; read the label
For a sweet craving
#7
No added sugar7 g serving
Dinpra Sugar-Free Chocolate – 12 servings
When you want something sweet
EGP 230300
7 g · Calories: Not stated
- Sweetened with maltitol (a sugar alcohol) instead of sugar, per the page
- With cocoa butter, cacao and chicory root
- 12 servings for EGP 230 after discount, about EGP 19 a serving
Heads-up: Calories are not on the page, and sugar-free does not mean calorie-free
#8
Natural8 g fibre
Seedless Medjool Dates – 100 g jar
Natural sweetness with nothing added
EGP 58
100 g · Calories: 282 per 100 g
- The page says 282 kcal and 8 g fibre per 100 g
- 100% Medjool dates, no added sugar
- A 100 g jar for EGP 58
Heads-up: 63 g natural sugars per 100 g per the page, so keep portions small, especially with diabetes
Comparison table: calories and protein per serving
| Product | Serving | Calories | Protein | Price | Per serving |
|---|---|---|---|---|---|
| Medjool Date Bar with Almonds and Dark Chocolate – 60 g | 60 g bar | 222 | 13 g | EGP 44 | EGP 44 |
| Siwi Date Bar with Dark Chocolate – 60 g | 60 g bar | 235 | 16 g (pack) | EGP 36 | EGP 36 |
| ASN Superfood Bar with Peanut Butter – 60 g | 60 g bar | 283 | 7 g | EGP 45 | EGP 45 |
| Lino Granola Bar – box of 12 × 40 g | 40 g bar | 150–180 | 4–6 g | EGP 438 | EGP 36.5 |
| Lino Oat Biscuits – 180 g | 1 biscuit | 67 each | 1 g each | EGP 58 | — |
| Lino Oat Rings – 60 g bag | 60 g bag | 210–222 | 4–5 g | EGP 21 | EGP 21 |
| Dinpra Sugar-Free Chocolate – 12 servings | 7 g | Not stated | — | EGP 230 | EGP 19.2 |
| Seedless Medjool Dates – 100 g jar | 100 g | 282 per 100 g | 2.5 g per 100 g | EGP 58 | — |
A label-reading example: the ASN bar has 283 kcal, but per 100 g it has 26.7 g fat, 10 g saturated fat and about 2.4 g salt, all “high” by NHS thresholds. “No added sugar” alone is not enough.
How to snack well
- Plate the portion: take out two biscuits or one bar instead of eating from the box.
- Away from screens: Harvard says eating in front of a screen makes you lose track of how much you eat.
- Fruit and veg are a great choice: the NHS says fruit and veg snacks are always the best choice.
- Need more protein? See our best whey protein by price per gram.
Common mistakes
- “Healthy” means unlimited: Harvard says snacking can cause weight gain if portions or frequency are too high.
- “Sugar-free” means calorie-free: Dinpra, for example, does not list calories and contains cocoa butter.
- Judging by the front of pack: turn it over and read fat, salt and sugar per 100 g.
- Forgetting drinks: juices and sugary drinks have calories too. If you take supplements, see whether collagen makes you gain weight.
Important safety notes
- The Siwi Date Bar and the ASN bar contain peanuts, so they are not suitable with a peanut allergy.
- If you have diabetes, dates and date bars contain a lot of natural sugar; ask your doctor about the right amount.
- If you have high blood pressure, watch the salt in savoury snacks.
- This article is not a diet plan; for significant weight loss, see a doctor or dietitian.
Not sure which one?
Beseha pharmacists answer on WhatsApp. Tap the “Ask a pharmacist” button, share your goal and any allergies, and they will suggest the right snack.
FAQ
What is the best healthy snack for dieting?
One with protein and fibre in a controlled portion, such as nuts, yogurt and fruit, according to Harvard. Among packaged options: low-calorie oat biscuits or a bar with more protein.
How many calories are in a Lino oat biscuit?
The product page says each biscuit has about 67 kcal.
Are date bars good for dieting?
They can work as a measured snack, but they contain natural sugar and 222 to 235 kcal per bar, according to the packs.
How do I know if a snack is high in salt or sugar?
According to the NHS, a product is high in sugar above 22.5 g per 100 g, and high in salt above 1.5 g per 100 g.
Are sugar-free products calorie-free?
No. They may contain fat or other sweeteners, so read the calories on the label.
Can healthy snacks cause weight gain?
Yes. Harvard says too-large portions or too-frequent snacking can lead to weight gain.
Does eating in front of a screen affect a diet?
Harvard says snacking during screen time distracts you from how much you eat.
The bottom line
For dieting: Lino biscuits for the fewest calories a piece, the Medjool bar for protein, and oat rings instead of crisps. Always turn the pack over: calories, fat and salt per 100 g matter more than “healthy” on the front.
Shop healthy snacks at Beseha →
Sources
- Harvard T.H. Chan School of Public Health: Snacking
- NHS: How to read food labels
- NHS Healthier Families: Healthier snacks
This content is for information and is not a substitute for advice from a doctor or pharmacist. Prices and availability may change; the final price is on the product page.
