The perception of "low-calorie foods" often conjures images of bland and unsatisfying options. However, this doesn't have to be the case. While a snack may be low in calories, it can still be delicious and filling if you know what to look for.
The key to finding a satisfying low-calorie snack lies in selecting options that provide the right balance of nutrients to keep you feeling full and satisfied. For example, while you could consume three Chips Ahoy! cookies for just over 150 calories, you're unlikely to feel satiated afterward.
"Many individuals turn to junk food or empty calories, often laden with high sugar and saturated fat, for snacking. Though momentarily satisfying, these choices often lead to cravings for another snack shortly after," explains Amy Goodson, MS, RD, CSSD, LD. "Opting for snacks that are low to moderate in calories while rich in fiber and protein can promote a greater sense of satisfaction and prolong feelings of fullness."
Furthermore, contrary to the belief that snacking should be avoided to maintain calorie goals, there are numerous benefits to indulging in a healthy snack.
The health benefits of low-calorie snackingIncorporating a serving of fruits or vegetables into your daily routine can be achieved through snacks: "Snacks offer an opportunity to boost your nutrient intake by including a fruit or vegetable," notes Goodson.
Opting for snacks that are low to moderate in calories, while rich in fiber and protein, can help stave off hunger until your next meal: "Many individuals resort to snacking on junk food or empty calories, often high in sugar and saturated fat. While momentarily satisfying, they often lead to cravings for another snack shortly after. Choosing snacks with fiber and protein content will enhance satisfaction and prolong feelings of fullness," advises Goodson.
Making nutrient-rich snack choices between meals can also prevent excessive hunger later in the day, promoting better food choices: "Snacking on nutrient-dense options can help curb hunger, making it easier to manage portion sizes and make healthier selections. When you're ravenous, you're less likely to crave nutritious foods," explains Goodson.
Furthermore, snacks containing protein and fiber contribute to stable blood sugar levels, resulting in sustained energy levels: "Protein and fiber-rich snacks play a role in stabilizing blood sugar, thereby maintaining steady energy levels," adds Goodson.
Now that you grasp the benefits of snacking as a healthy habit, you may be curious about discovering enjoyable low-calorie snacks. Continue reading for our dietitian-approved list of 32-filling, low-calorie snacks.
1) Greek Yogurt
With only 73 calories per serving, "Plain Greek yogurt offers 15–17 grams of high-quality protein in a 6-ounce serving, depending on the brand," recommends Goodson. "The protein content helps maintain satiety, and when combined with fiber-rich berries, you have a nutrient-dense, gratifying snack for less than 150 calories."
For a top-notch yogurt option, Thomason recommends Oikos Pro for its 20 grams of protein and absence of added sugar.
2) Regular Yogurt
In a 6-ounce container, this option provides 104 calories.
If Greek yogurt isn't your preference, Lauren Manaker, MS, RDN suggests considering regular yogurt as an alternative.
"Choosing a yogurt with adequate protein and minimal sugar can offer a satisfying and nutritious low-calorie snack," she recommends. "Yogurt contains beneficial live bacteria that support gut health, while its protein content contributes to feelings of fullness."
3) 1/2 a PB and J sandwich
With approximately 150 calories per half sandwich, a classic PB&J offers a satisfying solution for those moments when cravings for a salty and sweet snack strike.
"Indulging in half a peanut butter and jelly sandwich (ideally on whole grain bread with a lower-sugar jelly or jam) can serve as a portable, delectable, and filling snack that appeals to individuals of all ages," suggests Manaker. "Plus, depending on the portion sizes of peanut butter and jelly, this iconic sandwich can be relatively low in calories."
4) Deli Turkey
With just 30 calories per slice, a turkey rollup holds a special nostalgic charm for Caroline Thomason, RD, LDN, CDCES. "There's something nostalgic about a turkey rollup as a snack for me!" she remarks. "It serves as an excellent source of lean protein and helps maintain stable energy levels for me when I'm pressed for time between meals."
5) Buckweat Crisps
With just 70 calories per serving, buckwheat crisps offer a nutritional edge over rice or wheat crackers, boasting higher protein and comparable fiber content," elucidates Thomason. "I'm a fan of Maine Crisps Co.," she adds. For an extra burst of flavor that won't compromise the low-calorie status, consider topping them with a touch of Swiss or goat's milk cheese for a savory option, or drizzling them with a hint of honey for a sweet indulgence.
6) Raspberries
With just 64 calories per cup, raspberries offer a delightful solution for those torn between craving something tart or sweet to nibble on. This low-calorie snack boasts over 60 calories per cup and packs a hefty 8 grams of satisfying fiber.
7) Toasted Coconut Chips
With just 100 calories per serving, indulging in piña coladas may be off-limits when aiming for a low-calorie snack. However, you can still satisfy your tropical cravings with delicious toasted coconut chips. A quarter-cup of this sweet treat will energize your body with approximately 13 grams of quality carbs, along with providing 4% of your daily value for both protein and fiber.
8) Hummus
With just 35 calories per tablespoon, elevate your afternoon with this nutritious, low-calorie snack that transports your taste buds to the Mediterranean.
"Packed with satisfying fiber and healthy fats, I enjoy using raw bell peppers as a natural vessel for hummus in the afternoon," shares Thomason. "It's a fantastic low-calorie snack choice to keep you satisfied between meals."
9) String Cheese
With only 80 calories per serving, string cheese emerges as a protein powerhouse with 7 grams per serving," notes Goodson. "When combined with fiber-rich carrots, this snack clocks in at just about 150 calories."
Thomason favors Horizon Organic Mozzarella String Cheese as her go-to choice because she finds it "ready to unwrap anytime" and appreciates its role as a good source of calcium in each stick. With 15% of the recommended daily value for calcium, it contributes significantly to bone health, as research indicates.
10) Carrots
With just 50 calories per cup when sliced, carrots perfectly complement string cheese for a well-balanced snack, as recommended by Goodson. They offer versatility as a low-calorie option to dip in protein-rich hummus or various nut butters. Moreover, they serve as a nutrient-dense munchie that you can guiltlessly crunch on between meals.
11) Cucumber Slices
With just 15 calories per cup when sliced, cucumbers are an incredibly hydrating and nutrient-dense snack, consisting of over 95% water. Research indicates that they can contribute to bone health due to their vitamin K content, lower blood pressure, and alleviate bloating. If you're feeling particularly hungry, enhance your cucumber slices with a lean protein such as hummus, chicken salad, or a light tuna topping for added satiety. Ensure to leave the skin on your cucumbers to preserve their high nutritional value.
12) Roasted Chickpeas
With just 130 calories per serving, if you've had your fill of hummus but still want to reap the health benefits of chickpeas, consider roasting them in the oven!
"For a satisfyingly crunchy snack, toss Westbrae Natural chickpeas in the oven with savory spices such as paprika, salt, pepper, and turmeric," recommends Haley Bishoff, RDN, owner of Rūtsu Nutrition, LLC, based in Las Vegas.
13) Cherries
With just 87 calories per cup, if you're craving nature's candy, reach for a cup of sweet pitted cherries. This snack is rich in antioxidants and provides over 3 grams of fiber per cup, allowing you to feel satisfied with minimal calories. Studies have also associated cherry consumption with reduced oxidative stress and inflammation, decreased muscle soreness post-workout, and potential benefits for regulating blood pressure.
14) Kale Chips
For savory snack enthusiasts seeking to incorporate more greens into their diet, kale chips offer a satisfying alternative. This low-calorie snack delivers a nutrient-rich punch reminiscent of traditional chips, while also providing a satisfying crunch. Additionally, kale chips are a wholesome option that can satisfy cravings, offering 14% of your daily protein value in just a single ounce. Plus, they're incredibly simple to prepare. Just coat kale leaves in olive oil, season to taste, spread them on a baking sheet, bake until crisp, and enjoy!
15) Hard-Boiled Eggs
With just 77.5 calories per large egg, hard-boiled eggs prove that good things indeed come in small packages. This nutritious and satisfying snack boasts over 6 grams of protein, along with 25 milligrams of calcium, 63 milligrams of potassium, and a host of other vitamins and nutrients that contribute to overall health. Recent research even suggests that consuming approximately one egg per day may help lower the risk of cardiovascular disease, highlighting the numerous benefits of incorporating eggs into your diet.
16) Grapefruit
With just 52 calories per half fruit, grapefruit stands out as a fiber-rich citrus option, providing over 14% of the recommended daily value of fiber at nearly 4 grams per fruit. If you're mindful of your weight, grapefruit can serve as an excellent snack choice, as studies suggest a link between weight loss and the consumption of this tart and flavorful fruit.
17) Low-Fat Cottage Cheese
With just 81 calories per half cup, cottage cheese emerges as a satiating option to help you feel full faster, thanks to its 14 grams of protein. "Paired with apple slices, which are high in fiber, this makes for a winning combination—a low-calorie, nutrient-rich snack!" recommends Goodson.
18) Protein Chips
With just 121 calories per bag of Wilde Protein Chips, Thomason recommends indulging in these protein-packed snacks when craving a savory alternative to traditional potato chips.
"This trend is gaining popularity," Thomason notes. "I'm particularly fond of Wilde's Chicken Chips for a unique twist on my beloved salt and vinegar potato chip! Made from chicken breast, they provide a lean source of protein as well."
19) Walnuts
With 180 calories per ounce, walnuts rank among Amy Gorin's top recommendations for nuts due to their rich content of satiating fiber, protein, and heart-healthy fats. "Two tablespoons of walnuts contain less than 100 calories," she notes.
"Moreover, they contribute to graceful aging. A study published in the Journal of the American College of Cardiology found that individuals in their 60s and 70s who incorporated walnuts into their diet experienced a notable reduction in inflammation, which is associated with a decreased risk of heart disease," Gorin adds.
20) Cheese Quesadilla (With an Egg White Wrap)
With a serving containing fewer than 150 calories, Amy Goodson presents a clever solution for enjoying a tasty quesadilla without exceeding your calorie limit during snack time. Instead of traditional flour or corn tortillas, which can range from 85 to 150 calories per tortilla depending on the type or brand, consider trying a new food trend: egg white wraps.
"Made with egg whites, egg wraps are a low-calorie nutrition trend. Typically providing about 5 grams of protein per wrap, they offer a protein boost for snack time," explains Goodson. "Sprinkle with a 1/4 cup of 2% cheese, and you'll have a protein-packed snack quesadilla for under 150 calories!"
21) Ants on a Log
With fewer than 121 calories per stalk (85 grams), ants on a Log—a snack featuring celery topped with peanut butter and raisins—is a classic, refreshing option that evokes nostalgic memories of childhood snack times with friends. However, Goodson suggests that you can further reduce the calorie count of this nutritious nibble by substituting peanut butter powder for the traditional nut-based spread.
"While peanut butter provides healthy fats, it is slightly higher in calories," explains Goodson. "On the other hand, peanut butter powder, when mixed with water or Greek yogurt, lowers the calorie count while boosting protein content!"
"Two tablespoons of peanut butter powder offer around 7 grams of protein," she adds. "When mixed with water, it remains low in calories. However, for increased satisfaction, consider blending it with Greek yogurt or pureed cottage cheese for an extra protein punch! Combined with celery—low-calorie and high in water content—for a satisfying crunch, this snack is not only fulfilling but also significantly lower in calories compared to traditional snacks."
22) Pistachios
With 159 calories per serving, pistachios may initially seem higher in calories compared to other snacks mentioned here. However, considering that the average serving size of pistachio nuts consists of about 49 kernels, this amounts to quite a generous portion with minimal caloric impact. Additionally, consumption of this nutrient-dense tree nut has been scientifically linked to weight loss, making it a favorable choice for those aiming to shed a few pounds while still satisfying their snack cravings.
23) Watermelon
With just 45.6 calories per cup (diced), watermelon is akin to cucumbers in its high water content, reportedly exceeding over 90%. Consequently, besides being an incredibly hydrating snack, this summer staple can also effectively curb your appetite and ward off pesky hunger pangs. Indulging in juicy, sweet watermelon may also support weight loss efforts, as studies indicate that its consumption can potentially boost l-arginine levels. This amino acid plays a role in protein synthesis, reduces oxidative stress, and targets belly fat.
24) Popcorn
With just 31 calories per cup, if you're a fan of savory snacks and aiming to shed some weight but struggle with salty potato chip cravings, swapping them out for popcorn could be a smart move. A study published in Nutrition Journal found that "Popcorn exerted a stronger effect on short-term satiety than did potato chips as measured by subjective ratings and energy intake at a subsequent meal." Moreover, the study highlights that whole-grain popcorn, in particular, was effective in "reducing feelings of hunger while managing energy intake and ultimately, body weight."
25) Roasted Pumpkin Seeds
With just 140 calories per serving, roasted pumpkin seeds are both nutritious and easy to prepare in the oven. A 1/4 cup serving provides a substantial 9 grams of satiating protein while remaining under 150 calories. Furthermore, they serve as an excellent source of antioxidants, and studies indicate that the process of roasting can enhance the beneficial properties of pumpkin seeds' protein.
26) Sunflower Seeds
With 170 calories per serving, sunflower seeds offer a versatile and healthy low-calorie snack option. Whether you choose to sprinkle them on salads, use them as a garnish for smoothies, or enjoy them on their own, these seeds are both satisfying and delicious. Despite their small size, a 3/4 cup serving of sunflower seeds provides 7 grams of protein (14% DV) and 3 grams of fiber (12% DV), making them a nutritious addition to your diet.
27) Chia Pudding
With 110 calories per 1/2 cup serving, chia pudding is known for its filling nature, thanks to the soluble fiber that allows chia seeds to expand in your stomach when mixed with water. A single serving can provide your body with almost 25% of your Daily Value (DV) of fiber. What's great is that the neutral flavor of chia seeds allows you to get creative with your pudding by adding toppings like berries, almonds, or even cacao nibs for extra taste and nutrition.
28) Banana Chips
With 147 calories per serving, if you're looking to enjoy the nutritional benefits of bananas without the texture or sweetness of raw fruit, consider snacking on banana chips instead. Each one-ounce serving provides over 2 grams of fiber, along with more than 20 milligrams of magnesium, 152 milligrams of potassium, and nearly 2 milligrams of vitamin C.
29) Edamame
With just 90 calories per serving, a half cup of edamame packs 7 grams of satisfying protein, making it a snack you can indulge in without guilt. Moreover, this savory soy snack is a fantastic plant-based option that studies indicate may help regulate blood sugars, making it particularly beneficial for individuals with type 2 diabetes.
30) Fruit Pouches
With just 60 calories per pouch of Happy Family Organics Snack, fruit pouches are hailed by Thomason as an ideal low-calorie snack suitable for both children and adults alike. She recommends Happy Kid Organics' Apple, Kale & Mango Pouch as the perfect "take-anywhere, no-mess way to get fruit and veggies on the go."
31) Beef Jerky
With 116 calories per serving, indulging in one ounce of savory and satisfying beef jerky not only keeps your calorie intake in check but also provides a substantial dose of nearly 10 grams of protein, keeping you satisfied between meals. Additionally, beef jerky is rich in B vitamins, offering an energy boost to fight off midday fatigue. Just one serving of beef jerky provides nearly 12% of your recommended Daily Value (DV) of vitamin B12 and 3% of your DV for vitamin B6.
32) Lentil Chips
With 130 calories per serving, red lentils stand out as a nutrient-rich legume abundant in potassium, fiber, and protein. However, they may not be the most convenient choice when you're in need of a quick and easy snack option. Yet, when transformed into crispy chips, these protein-packed gems offer a satisfying and low-calorie snack.
"Harvest Snaps Crunchy Loops is one of my top recommendations for a filling and delicious snack," says Gorin. "Made from farm-picked red lentils, this snack utilizes the whole legume, which is milled in-house to maximize nutrition. In the Sour Cream & Onion loops, you'll find 4 grams of protein and 2 grams of fiber—both of which contribute to keeping you fuller for longer—for just 130 calories per serving."you require