Low Calorie Snacks that are Good for Your Health

Why Choose Low-Calorie Snacks?

• Weight Management: Low-calorie snacks can help you control your calorie intake, making it easier to maintain or lose weight56.

• Steady Energy: Healthy snacks prevent energy crashes and help you avoid overeating at mealtimes6.

• Nutrient Boost: Smart snacking is an opportunity to add extra vitamins, minerals, and antioxidants to your diet68.

What Makes a Snack Healthy and Satisfying?

The most satisfying snacks combine fiber, protein, and healthy fats. These nutrients help you feel full and keep hunger at bay57. For most people, a low-calorie snack falls between 100 and 200 calories51.

Top Low-Calorie Snacks That Are Good for Your Health

1. Fresh Fruit

• Examples: Apples, bananas, grapes, blueberries, oranges, kiwis

• Benefits: Low in calories, high in fiber, vitamins, and antioxidants. The water and fiber content help you feel full912.

• Serving Ideas:

  • 1 small apple (about 50 calories)

  • 1 cup grapes (about 100 calories)2

  • 80g blueberries (about 50 calories)9

2. Vegetables with Hummus or Dip

• Examples: Carrot sticks, celery, cucumber, bell pepper, cherry tomatoes

• Benefits: Very low in calories, high in fiber, vitamins, and minerals. Dipping in hummus adds protein and healthy fats346.

• Serving Ideas:

  • 1 cup raw carrots with 2 tbsp hummus (about 100 calories)4

  • 1 red pepper with 3 tbsp reduced-fat hummus (about 100 calories)1

3. Greek Yogurt with Berries

• Benefits: Greek yogurt is high in protein and calcium; berries add antioxidants and fiber.

• Serving Idea: 125g plain, low-fat yogurt with a handful of blueberries (about 100 calories)14.

4. Air-Popped Popcorn

• Benefits: Whole grain, high in fiber, low in calories if prepared without butter or oil.

• Serving Idea: 2 cups air-popped popcorn (about 62 calories)5.

5. Nuts and Seeds (in Moderation)

• Examples: Almonds, pistachios, sunflower seeds

• Benefits: Provide healthy fats, protein, and fiber. Very filling, but calorie-dense, so watch portions257.

• Serving Ideas:

  • 20 pistachios (about 80 calories)2

  • 8 almonds with 3 dried apricots (about 100 calories)1

6. Edamame

• Benefits: High in plant-based protein and fiber, low in calories.

• Serving Idea: ½ cup shelled edamame (about 90-100 calories)78.

7. Cottage Cheese or Low-Fat Cheese

• Benefits: High in protein, calcium, and low in calories.

• Serving Ideas:

  • 50g low-fat cottage cheese with 6 cherry tomatoes on a rice cake (about 100 calories)1

  • 1 string cheese with 1 cup cherry tomatoes (about 100 calories)4

8. Hard-Boiled Egg

• Benefits: Packed with protein and nutrients, very filling.

• Serving Idea: 1 hard-boiled egg with a handful of spinach and chopped tomato (about 100 calories)14.

9. Whole-Grain Crackers or Rice Cakes

• Benefits: Provide fiber and a satisfying crunch.

• Serving Ideas:

  • 1 rice cake with a quarter of an avocado (about 100 calories)1

  • 5 whole-wheat crackers with 1 ounce cheddar cheese (about 150 calories)4

10. Roasted Chickpeas

• Benefits: High in protein and fiber, crunchy and satisfying.

• Serving Idea: 1 ounce (28g) roasted chickpeas (about 120 calories)8.

11. Kale Chips

• Benefits: Kale is rich in vitamins A, C, and K, and fiber. Baked kale chips are a crunchy, low-calorie alternative to potato chips35.

• Serving Idea: 1.5 cups baked kale chips (about 110 calories)5.

12. Celery Sticks with Cream Cheese

• Benefits: Celery is low in calories and high in water and fiber; cream cheese adds a bit of protein and fat for satiety3.

• Serving Idea: 5 small celery sticks with 1 oz cream cheese (about 100 calories)3.

13. Banana or Apple with Nut Butter

• Benefits: Fruit provides fiber and vitamins; nut butter adds healthy fats and protein. Moderation is key due to calorie content146.

• Serving Ideas:

  • 1 small banana on wholemeal toast (about 100 calories)1

  • 1 apple with ½ tbsp peanut butter (about 100 calories)1

14. Soup

• Benefits: Vegetable-based soups are filling, hydrating, and low in calories.

• Serving Idea: 1 cup tomato or vegetable soup (about 80-100 calories)25.

15. Chia Pudding

• Benefits: Chia seeds are high in fiber and omega-3 fatty acids.

• Serving Idea: 100g chia pudding with unsweetened almond milk (about 125 calories)56.

Tips for Smarter Snacking

• Portion Control: Even healthy snacks can add up in calories if portions are too large. Measure your snacks to avoid overeating5.

• Balance: Pair carbohydrates (fruit, veggies) with protein or healthy fats (nuts, yogurt, hummus) for longer-lasting fullness57.

• Prep Ahead: Pre-cut veggies, portion out nuts, or make snack packs to grab on the go9.

• Read Labels: Watch for added sugars, unhealthy fats, and sodium in packaged snacks25.

• Stay Hydrated: Sometimes thirst is mistaken for hunger. Drink water before reaching for a snack.

Low-Calorie Snacks to Limit or Avoid

Not all low-calorie snacks are created equal. Many packaged “100-calorie” snack packs (cookies, crackers, chips) are low in nutrients and high in refined flour or added sugars. These may not keep you full and can lead to more cravings27. Instead, focus on whole, minimally processed foods.

Sample Low-Calorie Snack Ideas by Occasion

At Home

• Greek yogurt with berries

• Air-popped popcorn with a sprinkle of nutritional yeast

• Sliced cucumber and carrots with hummus

At Work

• Dry oat squares or whole-grain cereal (1/3 cup, about 70 calories)2

• Roasted chickpeas or edamame

• Fruit pouch (about 60 calories)7

On the Go

• Hard-boiled egg and cherry tomatoes

• Nut and dried fruit mix (watch portions)

• String cheese and grapes

The Bottom Line

Low-calorie snacks don’t have to be bland or unsatisfying. By choosing options rich in fiber, protein, and healthy fats—like fruits, vegetables, nuts, seeds, yogurt, and whole grains—you can enjoy delicious snacks that support your health and keep you feeling full567. Remember, the best snacks are those that fit your tastes, lifestyle, and nutritional needs, helping you stay energized and satisfied between meals.