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5 On-The-Go Snacks to Boost Brain Power, According to RDs

Miranda Galati, MHSc, RD
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February 4, 2025

The best brain-boosting snacks don’t just satisfy hunger – they help you stay energized, focused, and sharp. From protein-packed options to those rich in healthy fats, the right choices can support both short-term focus and long-term brain health. Here are five dietitian-approved snacks that check all the boxes for taste, convenience, and nutrition.

 

Read this: Mediterranean Diet Recipes for the Best Brain Food

What to look for in a brain-boosting snack

A great brain-boosting snack should give you energy, keep blood sugar stable, and support long-term brain health.

 

When choosing a snack, aim for one that meets at least two of these key criteria:

  • Low sugar: Look for snacks with less than 5 grams of added sugar to avoid energy crashes and improve focus.
  • Protein-packed: Snacks with 10 or more grams of protein will keep you satisfied and help stabilize blood sugar.
  • Rich in healthy fats: Healthy fats, like those from nuts or seeds, are essential for long-term brain health.
  • High fiber: Options with 5 or more grams of fiber help keep your mind sharp and your energy steady.
  • Enjoyable: Opt for snacks you love to eat, so you’re less tempted by not-so-nutritious options.

Snacks that check off some or all of these boxes will keep you fueled and energized between meals, sharpen your focus, and support overall brain health.

Read this: The Best Store-Bought Protein Shakes, According to RDs

5 Portable Snacks to Boost Brain Power

1. Wonderful Pistachios Lightly Salted No Shell

Craving a salty crunch? Swap your usual potato chips for Wonderful Pistachios Lightly Salted and enjoy a snack that’s both satisfying and brain-boosting.

 

“Pistachios are a good source of monounsaturated fats, B vitamins, manganese, and polyphenols, which help improve brain health and cognition,” says Alyssa Pacheco, RD, from The PCOS Nutritionist Alyssa. “They also provide fiber and plant-based protein to keep your blood sugar levels more stable and keep you feeling full for longer.”

 

Reach for the Lightly Salted, No-Shell pistachios for a convenient, nutrient-packed snack. With less sodium than other options (and no annoying shell to fiddle with), they’re an easy choice to keep you energized and focused, even on your busiest days.

2. The Only Bean Crunchy Roasted Edamame Snacks

For a savory snack with serious staying power, try The Only Bean Crunchy Roasted Edamame Snacks. With 14 grams of plant-based protein and 5 grams of fiber per serving, they’re a delicious way to fuel your day while supporting your mind.

 

“Packed with plant-based protein and fiber, these crunchy snacks provide lasting energy and keep your mind sharp,” says Vandana Sheth, RDN, CDCES, FAND, Registered Dietitian Nutritionist, Diabetes and Plant-Based Nutrition Expert. “They also contain key nutrients like folate, which supports brain health.”

Mix a handful of roasted edamame with air-popped popcorn for a fiber-packed snack that’s crunchy and satisfying. Or, pair with a side of fruit for natural sugars that will keep your brain powered and focused throughout the day.

3. Emerald Unsalted Almonds and Walnuts 100 Calorie Packs

Looking for a brain-boosting snack that’s both portable and portion-controlled? Emerald Unsalted Almonds and Walnuts 100 Calorie Packs are a smart, nutrient-packed choice.

 

“Any nut is a good source of mono-unsaturated and poly-unsaturated fats, which are healthy fats and linked to brain health,” says Jessie Carpenter, MA, MS, RD, LD, Owner of Nutrition Prescription LLC. “Walnuts, in particular, pack an extra punch when it comes to supporting long-term brain health.”

These individually-portioned packs make calorie-dense nuts easier to enjoy without overdoing it. For hungrier days, pair them with fresh or dried fruit to boost energy and keep your mind sharp between meals.

Read this: 4 Key Health Benefits of Walnuts

4. Epic Provision’s Wild Caught Salmon Jerky

Epic Provision’s Wild Caught Salmon Jerky is my favorite on-the-go snack that supports brain health,” says Kathryn Durston, RDN, Owner of Naturally Good Nutrition. “Salmon is packed with beneficial omega-3 fatty acids that science shows can improve cognition, memory, and focus.”

This salmon jerky is a brain-boosting powerhouse. It delivers omega-3s that support long-term brain health and enhance day-to-day cognitive function. It’s also rich in protein and healthy fats, making it a balanced snack that helps maintain steady blood sugar while nourishing your brain.

Surprisingly satisfying, salmon jerky is a great alternative for fans of meat sticks or turkey jerky. Try it as your next savory snack to fuel your brain and your day.

Read this: Why Canned Salmon Is Better Than Canned Tuna

5. IQ Bars

If you’re in the mood for something sweet, IQ Bars are a smart choice that’s low in sugar, gluten-free, and vegan-friendly.

 

“IQ Bars contain a few different nutrients that have been shown to support brain health, including Lion’s Mane, MCTs, Vitamin E, and flavonoids,” says Amy Davis, RDN of The Balanced Dietitian. “They also contain only 1-2 grams of sugar and 12 grams of plant-based protein for sustained energy and brain power.”

 

With irresistible flavors like chocolate mint chip, chocolate sea salt, and wild blueberry, these bars offer a tasty way to nourish your brain while satisfying your sweet tooth.

 

Read this: The 6 Best Protein Snacks to Always Have on Hand

Final Thoughts

These brain-boosting snacks make it easy to fuel your body and mind while on-the-go. Whether you’re craving something salty, sweet, or savory, there’s an option here to keep you energized and focused.

 

Read Next: 9 Expert Lifestyle Hacks to Lower Blood Sugar

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