When hunger strikes between meals, it’s easy to grab something quick and convenient. But for many of us, the typical “snack” options can be high in calories, sugar, and unhealthy fats.
Fortunately, it’s possible to satisfy your cravings with healthy snacks that won’t derail your diet or leave you feeling sluggish.
Low-calorie snacks are not only great for weight management, but they can also boost your energy and provide important nutrients for your body.
Here’s a roundup of delicious, nutritious, and satisfying snacks that are low in calories, which may potentially help in weight management.
Healthy Snacks for Weight Loss
1. Veggies with Hummus
Fresh veggies like cucumbers, carrots, and bell peppers pair perfectly with a side of hummus.
The crunchiness of the vegetables offers satisfying texture, while the hummus adds a creamy flavor with a subtle tang.
This combination is not only low in calories but also packed with plant-based protein, fiber and healthy fats, making it a perfect snack (1).
2. Greek Yogurt with Mixed Berries
A bowl of plain Greek yogurt topped with fresh, antioxidant-rich berries is a delightful treat (3).
Greek yogurt offers a thick and creamy texture, while the berries add a natural sweetness without piling on calories.
It’s a great snack option that also provides a dose of protein and probiotics (2).
3. Apple Slices with Peanut Butter
Apples is a nutrient-rich fruit, which provides a satisfying crunch (4). When paired with peanut butter, they become a delightful snack that balances sweetness and savory flavor.
Being high in calories, a thin layer of peanut butter can keep the calorie count low while adding a dose of fiber, protein, and healthy fats, making this a filling option (5).
For a healthier choice, go for peanut butter made only from peanuts, with minimal or no salt and absolutely no added sugar—it’s pure, delicious, and packed with natural goodness!
If you ever doubt the ingredients, why not make it yourself? It’s easier than you think and guarantees purity.
4. Mixed Nuts
Mixed nuts are a nutritious snack that offers a satisfying crunch, a rich flavor and numerous health benefits.
A small handful of almonds, walnuts, peanuts, cashews, and pistachios can curb hunger while delivering a boost of healthy fats and plant-based protein (6).
Though nuts are calorie-dense, they can actually support weight management when eaten in moderation—just stick to about an ounce (28 grams) per serving! (7, 8).
To keep it healthy, choose unsalted and raw or dry-roasted varieties.
5. Cottage Cheese with Pineapple
Low-fat cottage cheese pairs wonderfully with fresh pineapple for a sweet yet savory snack.
The creamy texture of cottage cheese combined with the sweetness of pineapple provides a refreshing and satisfying treat that’s light on calories and high in protein, with a good amount of fiber (9, 10).
6. Edamame Beans
Edamame, steamed or boiled young soybeans, are a fantastic snack packed with 18 grams of protein, 8 grams of fiber, and 14 grams of carbohydrates per one cup (160 grams).
Lightly salted or seasoned, they make a great snack for vegans or vegetarians.
Just a small portion will keep your hunger at bay, and they’re perfect for a post-workout snack.
7. Hard-Boiled Eggs
Hard-boiled eggs are a convenient, protein-packed snack that will keep you feeling full longer.
Eggs are also a good source of vitamin D, choline, folate, iodine, biotin and other B vitamins (12).
A review of high-quality studies suggest that healthy fats, when consumed regularly as part of a balanced diet, have a positive or neutral effect on key health markers and pose no risks with one or less than one egg a day.
They are easy to prepare in bulk and can be eaten on the go, making them a perfect choice for busy individuals looking to snack on something healthy.
8. Air-Popped Popcorn
Craving something crunchy? Air-popped popcorn is the perfect snack! With 4.28 grams of fiber in just an ounce, it’s low in calories and filling, making it a great choice for a satisfying snack without the excess calories (13).
You can add a pinch of sea salt or a sprinkle of nutritional yeast for flavor without overloading it with calories.
9. Celery with Peanut Butter
Celery sticks filled with peanut butter create a great balance of crunch and creaminess. This snack offers a combination of healthy fats and fiber, keeping you satisfied while staying low in calories (5).
Just a tablespoon of peanut butter with a couple of celery sticks keeps the calorie count in check while benefiting from celery’s high water content (14).
10. Dark Chocolate and Almonds
If you have a sweet tooth, a small portion of dark chocolate with a few almonds is a perfect snack.
Dark chocolate with at least 70% cocoa offers rich flavor and health benefits, while almonds add a satisfying crunch with protein and healthy fats (15, 16). Even a small portion can be satisfying, making it a delicious yet mindful treat.
11. Sliced Cucumber with Cream Cheese
Cucumber slices topped with a light spread of cream cheese make for a refreshing and satisfying snack.
A cup (104 grams) of cucumber slices paired with a tablespoon (18 grams) of creamy cream cheese is an ideal combination when you’re looking for a light, hydrating, and low-calorie snack (17, 18).
12. Chia Pudding
Chia seeds soaked in almond milk or coconut milk form the base of a nutrient-packed pudding. Top it with fresh fruit like berries or mangoes for a delicious, satisfying snack.
Chia pudding is low in calories, high in fiber, protein, vitamins and minerals. In fact, chia seeds are known for their high levels of omega-3 fatty acids (19).
They also contain antioxidants such as tocopherols, carotenoids and polyphenolic compounds, which may protect against various chronic health conditions.
13. Roasted Chickpeas
Roasted chickpeas are a crunchy, satisfying snack that’s high in protein and fiber.
You can season them with your favorite spices, such as paprika, garlic powder, or curry powder, to add flavor without adding extra calories.
14. Kale Chips
Kale chips are a healthier alternative to traditional potato chips. You can make them by baking kale with a light drizzle of olive oil and your favorite seasoning. This snack is crunchy, flavorful, and low in calories.
Kale is rich in fiber, antioxidants, vitamins, and minerals such as calcium and manganese. In fact, it contains lower levels of oxalic acid, an antinutrient that can hinder calcium absorption, compared to other leafy greens (20, 21).
15. Rice Cake with Nut Butter
A rice cake spread with a thin layer of almond or peanut butter makes a quick and easy snack. It’s crunchy, creamy, and satisfies your hunger without packing on unnecessary calories.
Just be mindful of the amount of nut butter you use to keep the calorie count low.
Choose brown rice cakes for a healthier option! They can help reduce the risk of obesity and support weight management (22).
16. Vegetable Juice
Vegetable juice is a refreshing, low-calorie snack packed with essential vitamins, minerals, and antioxidants.
You can include carrot juice, beetroot juice, or both combined, along with other juices like spinach, cucumber, celery, and tomatoes—either alone or combined for an extra nutritional boost.
These juices not only help with hydration but also keep calories in check, making them a perfect guilt-free snack.
17. Carrot Sticks with Guacamole
Carrot sticks dipped in homemade guacamole are a great alternative to traditional chips.
The sweet, crunchy carrots paired with the creamy guacamole are rich in healthy fats, vitamins, and fiber, making this snack both satisfying and low in calories.
Eating a cup of carrot strips (122 grams) paired with 2 or 3 tablespoons of guacamole adds up to just around 100 calories (23, 24).
18. Pita Chips and Salsa
Baked pita chips paired with fresh tomato salsa provide a delicious crunch without the calories of fried chips.
You can easily make your own pita chips by cutting pita bread into triangles and baking them for a healthier alternative to regular chips.
If you prefer packaged pita chips, limit your serving to an ounce or two, as they can lead to increased calorie intake and higher sodium levels, which are linked to an increased risk of cardiovascular diseases (25, 26).
For the salsa, consider using roasted or sautéed tomatoes to boost the bioavailability of lycopene, an antioxidant in tomatoes known for its anti-cancer properties.
Explore other foods that may reduce the risk of cancer here!
19. Cottage Cheese with Cucumber
For a light and refreshing snack, try cottage cheese with cucumber slices.
The creamy cottage cheese paired with cool, crisp cucumber offers a satisfying snack that’s perfect for a hot day or when you’re in need of something refreshing (9, 17).
20. Trail Mix
Trail mix can be a satisfying, low-calorie snack when prepared mindfully. A mix of nuts, seeds, and dried fruits offers the perfect balance of fiber, protein, and healthy fats (27).
Avoid sugary or salted varieties to keep the calorie count in check while still enjoying a crunchy, energy-boosting snack.
Also keep in mind that trail mix can be calorie-dense, so portion control is key—typically 30-40 grams per serving—when enjoying this snack.
21. Sliced Tomatoes with Mozzarella
Tomatoes and mozzarella cheese make a light, refreshing snack. Add a dash of balsamic vinegar for extra flavor.
This snack is low in calories while still providing a delicious combination of creamy and tangy flavors.
Half a cup of sliced tomatoes (90 grams) with a stick of mozzarella (28.35 grams) provides you just around 100 calories along with fiber, protein and healthy fats (28, 29).
22. Cherry Tomatoes with Feta
Cherry tomatoes and crumbled feta cheese create a savory, satisfying snack. This combination is light yet flavorful, providing the perfect balance of protein, fiber, and vitamins (28, 30).
23. Frozen Banana Bites
For a sweet, low-calorie snack, try freezing banana slices and dipping them in dark chocolate. These frozen banana bites are a great way to satisfy your sweet tooth without overindulging in high-calorie treats.
24. Zucchini Chips
Thinly sliced zucchini, lightly seasoned, and baked into crispy chips make for a delicious alternative to traditional potato chips. Zucchini chips are low in calories and can be flavored with herbs and spices to suit your taste.
25. Tuna Salad Lettuce Wraps
Lettuce wraps filled with a light tuna salad make for a protein-packed snack that is low in calories (31, 32).
Instead of regular mayonnaise for the dressing, use Greek yogurt or light mayo to keep it creamy while reducing calories.
26. Almond Milk Smoothie
Blend almond milk with a few frozen fruits and a handful of spinach for a light, nutrient-packed smoothie. This snack is refreshing, hydrating, and low in calories, perfect for a quick energy boost.
Additionally, the smoothie offers a substantial amount of fiber, essential vitamins, minerals and antioxidants (33, 34).
27. Oatmeal Energy Balls
Oatmeal energy balls made with oats, honey, and peanut butter provide a portable, nutritious snack packed with fiber, plant-based protein, healthy fats, and antioxidants like phenolics, carotenoids, and flavonoids (5, 35, 36).
These bite-sized treats are low in calories and can be customized with add-ins like raisins, coconut, or chia seeds.
28. Baked Sweet Potato Fries
Baked sweet potato fries are a healthier alternative to regular fries.
Simply slice sweet potatoes into thin strips, season them with olive oil and spices, and bake them until crispy. They are flavorful, crunchy, and low in calories.
Baked sweet potatoes provide a good amount of potassium, copper, vitamin A, and C, along with carotenoids and flavonoids (37, 38).
29. Cucumber and Tomato Salad
A light cucumber and tomato salad with olive oil, lemon juice, and a sprinkle of herbs makes for a refreshing and satisfying snack.
It’s low in calories while providing a good dose of vitamins, minerals, and antioxidants (17, 28).
30. Avocado Toast
Top a slice of whole-grain toast with mashed avocado for a quick and nutritious snack. You can add a dash of salt, pepper, or chili flakes to enhance the flavor without adding too many calories.
31. A Serving of Fruit
Whole, fresh fruits are naturally low in calories and rich in fiber, making them a satisfying snack that supports weight management.
Research suggests that increasing fruit intake can help maintain weight or lead to modest weight loss over time, without contributing to excess calorie intake or fat gain.
Enjoying a bowl of berries, apple slices, citrus segments, or a refreshing fruit salad is a delicious way to curb hunger.
32. Smoothie
Smoothies are a delicious and refreshing low-calorie snack that keeps you full while providing essential nutrients.
Blending fruits like berries, bananas, or citrus or your favourite veggies with Greek yogurt or plant-based milk creates a creamy, nutrient-rich drink. Adding cottage cheese, whey protein or chia seeds gives an extra protein boost.
You can also add healthy fats such as nut butter or avocado for a fulfilling smoothie.
Also try: 5 Simple Healthy Smoothie Recipes
Final Thoughts
Snacking doesn’t have to mean reaching for high-calorie junk food. There are plenty of healthy, low-calorie options that provide the nutrients your body needs to stay energized throughout the day.
The snacks listed above are a mix of savory, sweet, and satisfying choices that will keep you full without consuming unnecessary calories.
By incorporating these snacks into your daily routine, you can stay on track with your health goals and enjoy a variety of delicious flavors.
References:
- Hummus, plain-U.S. Department of Agriculture FoodData Central (USDA)
- Yogurt, Greek, plain, nonfat-USDA
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- Peanut butter-USDA
- Nuts, mixed nuts, dry roasted, with peanuts, without salt added-USDA
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- Cheese, cottage, low fat-USDA
- Pineapple, raw, all varieties-USDA
- Edamame, cooked-USDA
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- Snacks, popcorn, air-popped (Unsalted)-USDA
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- Nuts, almonds-USDA
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- Kale, cooked, boiled, drained, without salt-USDA
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- Carrots, raw-USDA
- Guacamole, NFS-USDA
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- Trail mix with nuts and fruit-USDA
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- Sweet potato, baked, no added fat-USDA
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