10 Delicious and Nutritious Snacks for Movie Night

Parul Dube

June 20, 2022

Watching a movie or TV series has been the best form of entertainment lately. Some people watch movies to relieve their stressful daily lives, while others watch them purely for entertainment. But what goes hand in hand while watching these movies or TV series? Yes, that’s right, a delightful snack that can satisfy your palate. Unfortunately, snacks are generally viewed negatively due to their high fat and calorie content. However, while this may be true of most snack foods, some have the potential to offer more and be delicious and nutritious at the same time. Here are a few healthy and nutritious snack options for your movie night.

10 Delicious Yet Nutritious Snack Ideas for a Movie Night

1. Popcorn

Popcorn is a go-to for any movie night. It is a healthy snack rich in fibre and helps increase the bulk of the stool by absorbing the water. When eating popcorn, one should always prefer the air-popped ones over the regular popcorn, which is high in sodium and oil.

Multiple randomised control studies have shown that whole foods can reduce inflammation and decrease the risk of heart diseases. According to research, popcorn also has many antioxidants like phenolic acid. Free radical damage contributes to the cause of many health problems as they induce damage to the cells. Data indicates that antioxidants prevent free radical-induced tissue and protect our cells.

According to USDA, 100 grams of popcorn contains:

  • Water: 3.32 g
  • Energy: 387 kcal
  • Protein: 12.9 g
  • Total lipid (fat): 4.54 g
  • Carbohydrate: 77.8 g
  • Fibre: 14.5 g
  • Calcium: 7 mg
  • Iron: 3.19 mg
  • Magnesium: 144 mg
  • Phosphorus: 358 mg
  • Potassium: 329 mg
  • Sodium: 8 mg
  • Zinc: 3.08 mg
  • Copper: 0.262 mg
  • Manganese: 11 mg
  • Folate: 31 µg
  • Choline: 21.2 mg
  • Vitamin A: 196 IU

2. Chickpeas

According to studies, chickpeas are an excellent source of carbohydrates and protein and the quality of this protein is considered better than other pulses. Chickpeas are high in resistant fibre, which helps maintain your gut health. They are also highly satiating, as they make you feel full rather quickly due to the high protein content. It restricts overconsumption and keeps your calories in check. Research has shown that chickpeas elicit a low glycemic response, hence considered diabetes-friendly. 

You can roast chickpeas to make them even tastier while binge-watching your favourite shows. Chickpeas also make hummus which is a nutrient-rich dip. You can serve hummus with various foods, but it goes commonly served with pita bread.

According to USDA, 100 grams of Chickpeas contain:

  • Water: 7.68 g
  • Energy: 378 kcal
  • Protein: 20.5 g
  • Total lipid (fat): 6.04 g
  • Carbohydrate: 63 g
  • Total Dietary Fibre: 12.2 g
  • Sugars: 10.7 g
  • Calcium: 57 mg
  • Iron: 4.31 mg
  • Magnesium: 79 mg
  • Phosphorus: 252 mg
  • Potassium: 718 mg
  • Sodium: 24 mg
  • Zinc: 2.76 mg
  • Copper: 0.656 mg
  • Manganese: 21.3 mg
  • Vitamin C: 4 mg
  • Thiamin: 0.477 mg
  • Riboflavin: 0.212 mg
  • Niacin: 1.54 mg
  • Pantothenic acid: 1.59 mg
  • Choline: 99.3 mg

Delicious Hummus Recipe

Preparation time: 15 min

Serves: 2 people

  • Boiled Chickpeas: 1 cup 
  • Garlic: 2 cloves (chopped)
  • Lemon Juice: 2 tbsp
  • Tahini: 2 tbsp
  • Olive oil: 1 tbsp
  • Cumin Powder, Salt and Pepper: As per taste
  • Combine all the ingredients mentioned above and grind them into a fine and creamy paste.
  • Take it in a serving bowl and garnish it with cilantro.
  • Serve it with whole wheat pita bread or baby carrots.

3. Fruit Bowl

Fruits are known to be universally healthy. The simplest thing you can snack on would be a fruit bowl. Chop in various fruits and move them into a bowl. You can also toss in a few nuts or have the fruits with cereals depending on your preference. 

According to research, fruits are a great source of dietary fibre, which positively relates to the low incidence of cardiovascular disease and obesity. In addition, fruits and vegetables are also a great source of micronutrients like vitamins and minerals. Furthermore, data indicate that fruits are rich in antioxidants which help in reducing the incidence of many chronic diseases.

4. Fox Nuts (Makhana)

More commonly known as makhana, Fox Nuts are incredibly delicious and make a healthy snack. Fox Nuts are known for its highly nutritious profile. It is an excellent source of protein. Data indicates that Roasted Fox nuts have better texture and enhanced antioxidant properties than unroasted Fox nuts. They also have a low glycemic index making them ideal for diabetic individuals. They are known to reduce hunger levels and increase satiety which helps you keep your calories in check.

5. Sunflower Seeds

Sunflower seeds are abundant in nutrients and make an excellent snack for your movie night. According to research, sunflower Seeds contain high amounts of Antioxidants, Flavonoids, Polyunsaturated fatty acids, Selenium, Copper, Folate, Iron and vitamin E, and high protein levels. They are also known to be beneficial to cardiovascular health. In addition, linoleic acid, a type of polyunsaturated fatty acid in sunflower seeds, has anticancer and antiobesity effects.

According to USDA, 100 grams of Sunflower seeds contain:

  • Water: 1.5 g
  • Energy: 657 kcal    
  • Protein: 21 g
  • Total Fat: 52.1 g
  • Carbohydrates: 17.1 g
  • Fibre: 10.3 g
  • Sugar: 3.14 g
  • Calcium: 78 mg
  • Iron: 5.21 mg
  • Magnesium: 358 mg
  • Phosphorus: 750 mg
  • Potassium: 689 mg
  • Sodium: 532 mg
  • Zinc: 6 mg
  • Copper: 1.83 mg
  • Manganese: 2.89 mg
  • Selenium: 80.4 µg
  • Thiamin: 0.473 mg
  • Niacin: 6.96 mg
  • Folate: 169 µg
  • Choline: 52 mg

6. Peanuts

Peanuts, also known as groundnuts, are consumed widely worldwide. They can be roasted or boiled based on your preference. They are highly delicious with a high nutritional profile. 

According to research, peanuts are rich in polyunsaturated fatty acids, which help lower low-density cholesterol or bad cholesterol levels. They also have a high protein content as they belong to the legume family. In addition, they have high levels of dietary fibre, making them suitable for gut health. Furthermore, they are good sources of Niacin, Folate, Thiamin and Riboflavin. Peanuts are functional foods due to their nutritional profile; however, it is essential to understand that peanut allergies are relatively common. Hence it is vital to avoid exposure to peanuts if you suspect allergies.

According to USDA, 100 grams of Peanuts contain:

  • Water: 4.26 g
  • Energy: 570 kCal
  • Protein: 2.51 g
  • Total Lipids (Fat): 47.6 g
  • Carbohydrates: 20.9 g
  • Fibre: 8.7 g
  • Calcium: 62 mg
  • Iron: 2.09 mg
  • Magnesium: 184 mg
  • Phosphorus: 336 mg
  • Potassium: 332 mg
  • Sodium: 1 mg
  • Selenium: 7.3 µg
  • Niacin: 12.9 mg
  • Saturated Fatty Acids: 7.33 g
  • Polyunsaturated Fatty Acids: 16.5 g
  • Folate: 246 µg

7. Nuts

The most popular edible nuts include almonds, hazelnuts, walnuts, pistachios, cashews, pecans and macadamias. They are nutritionally dense foods. They can be eaten fresh or roasted based on your preferences. 

According to research, nuts are cardioprotective foods and indispensable parts of the human diet. Nuts contain high amounts of protein and unsaturated or good fats. In addition, they are also high in folate, which plays a vital role in normal cellular function. Furthermore, nuts are rich sources of calcium, magnesium and potassium. All these benefits are dampened and lost in processed and salted nuts. Hence it is advisable to consume them without added salt.

8. Yoghurt

Yoghurt is milk that goes through fermentation by bacteria and is a nutrient and energy-dense food. In addition, yoghurt is an excellent source of protein and polyunsaturated fatty acids. Yoghurt is also nutritionally superior to its parent source, milk. 

Fermentation elevates the nutritional quality and bioavailability of vitamin B12, calcium and magnesium. It is also an essential carrier for probiotics, that is, healthy bacteria which help in improving gut health. 

Studies also indicate that yoghurt consumption can lead to reduced weight gain and a lower incidence of diabetes. In addition, you can combine fruits with yoghurt for a better flavour and nutritional profile.

According to USDA, 100 grams of plain Greek yoghurt contain:

  • Water: 83.6 g
  • Energy: 73 kCal
  • Protein: 9.95 g
  • Total Lipid (Fat): 1.92 g
  • Carbohydrate: 3.94 g
  • Calcium: 115 mg
  • Magnesium: 11 mg
  • Phosphorus: 137 mg
  • Potassium: 137 mg
  • Sodium: 34 mg
  • Selenium: 12.4 µg
  • Vitamin C: 0.8 mg
  • Folate: 12 µg

9. Kale

Kale is popular as a superfood due to its comprehensive health benefits. According to research, kale can provide anti-inflammatory action and reduce the risk of coronary artery disease. In addition, data indicate that kale has high antioxidant properties that help prevent free radical damage. Kale is also high in vitamin A, vitamin K and vitamin C. Kale can be air fried or baked to make chips and make a delicious snack for your movie night.

According to USDA, 100 grams of Kale contains:

  • Water: 89.6 g
  • Energy: 43 kCal
  • Protein: 2.92 g
  • Total Lipid (Fat): 1.49 g
  • Carbohydrate: 4.42 g
  • Calcium: 254 mg
  • Iron: 1.6 mg
  • Magnesium: 32.7 mg
  • Phosphorus: 55 mg
  • Potassium: 348 mg
  • Sodium: 53 mg
  • Vitamin C: 93.4 mg
  • Vitamin K: 390 µg

10. Oats

Oats are highly nutritious and have become highly popular in recent years. They are well balanced and are rich in proteins and carbohydrates. They also have good dietary fibre, calcium, magnesium, and potassium levels. 

According to research, they have various health benefits and are known to reduce bad cholesterol and have anti-cancer properties. You can consume them as biscuits, cookies, or cereal-based on your preference. 

According to USDA, 100 grams of Oats contain:

  • Water: 10.8 g
  • Energy: 379 kcal
  • Protein: 13.2 g
  • Total fat: 6.52 g
  • Carbohydrate: 67.7 g
  • Dietary Fibre: 10.1 g
  • Sugars: 0.99 g
  • Calcium: 52 mg
  • Iron: 4.25 mg
  • Magnesium: 138 mg
  • Phosphorus: 410 mg
  • Potassium: 362 mg
  • Sodium: 6 mg
  • Zinc: 3.64 mg
  • Selenium: 28.9 µg
  • Folate: 32 µg
  • Choline: 40.4 mg


Consuming energy-dense foods like potato chips, fried chicken, and pizza which are heavily processed and doused in salt, can lead to poor health outcomes. We overindulge and consume these energy-dense foods while bingeing on movies and TV series. It can be avoided by careful planning and choosing healthier snack alternatives. It is essential to understand that healthy snack options also become unhealthy if consumed with high sodium levels, and hence we love unsalted versions of all the snacks.

Frequently Asked Questions (FAQs)

Q. What is the best snack for a movie night? 

A. The best snack for a movie night entirely depends on an individual’s taste buds. For example, some people think popcorn is the best snack, while others believe simple oatmeal might satisfy their palate and appetite. Before deciding on this factor, one should consider their taste and the nutritious value of the snack that they like.  

2. What should I bring to a movie night?

A. Movie nights are fun, and you can make them better with the help of comfortable blankets, good pillows and healthy snacks. If you are planning a movie night, you can wear a pair of pyjamas and ask your friends to do the same. Make a collection of movies, keep the lighting right and voila! You have an enjoyable evening ahead.  

3. What snacks can you get at a movie theatre? 

A. Theatres offer a variety of snacks that are most usually not so healthy. Popcorn is the most popular snack at a movie theatre, followed by cold drinks such as coke, sprite etc. Few theatres even offer Frankies, momos, samosas, and hot dogs. On the other hand, sweet corn, fries, brownies, sandwiches and ice cream have been on the menu for the past few years. The choice is entirely up to you.  

4. How do you make a fun movie night at home?

A. You can make movie nights fun by creating the theatre experience at home. Dim your lights, and lower the room temperature while you get comfortable on the couch with pillows and cosy blankets. Watching movies with your friends or family while munching on delicious snacks can be more fun. 

5. How should I prepare for a movie night?

A. Select a good movie after checking reviews, shop for some delicious snacks, change into your most comfortable pyjamas and enjoy your movie night. 

6. How do you sneak food into the movies?

A. It is recommended not to sneak food into movie theatres. Outside food is generally not allowed. However, you can always buy the snacks sold at the theatre. The theatre also offers ordering from their app that delivers the snacks to your seat. 

7. What hot dogs do movie theatres use?

A. Movie theatres give you a lot of options for toppings with hotdogs. However, it is recommended not to consume these hot dogs as they generally are loaded with preservatives and are high in fats and salt. 

8. What should I eat if I crave junk food?

A. Junk food cravings are normal. However, they derail your healthy weight loss progress, and you must avoid them. Instead, you can indulge in healthy foods like fruits and Greek yoghurt, dark chocolate and popcorn. 

9. What is the best snack in the world?

A. It is very subjective. While some individuals love street food, others might be in love with their Granola bars. Some people prefer fried fritters with tea on a rainy day, while ice cream might be the best to consume on a sunny afternoon. 

10. How do you throw a film night party?

A. Plan a day for your film night, invite your friends, prepare healthy and delicious snacks beforehand, and choose a movie after taking in votes. Then, get into the mood by dimming the lights and lowering the temperature; make comfortable seating arrangements and enjoy. 

11. What can I eat with Netflix and chill?

A. Popcorn is a perfect snack for watching movies. It is high in dietary protein and antioxidants. You can also have roasted chickpeas or peanuts. Depending on your choice, Greek yoghurt with blueberries or sunflower seeds may be a good option.

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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