Meghan Stoops, RDSnacking is often associated with low-nutrient foods such as chips, crackers, and cookies; products otherwise referred to as “junk foods.” The truth is most people snack and it’s not bad to enjoy a small portion of something between meals to help get you by.
However, snacking can also be a common cause of weight gain because of these junk foods.
Many processed snack foods contain high amounts of carbohydrates, fats, and calories. The combination causes them to be less filling than other more wholesome options, so you are more susceptible to consuming far more than the serving size.
Instead, look for lower-calorie snack options that contain a good source of protein. This will ensure you feel more satisfied and will better hold you to your next meal. Of course, you don’t have to cut out these processed snacks altogether, just be careful to enjoy them only occasionally.
Practicing moderation with these foods versus restriction can help you create balance in your diet.
Health Benefits of Snacking
Although snacking on the wrong foods can result in weight gain, there can be many potential benefits to snacking for your health.
- Improved blood sugar control – Grabbing a healthy snack between meals can help to keep your blood sugar levels well-managed by avoiding going long periods without eating. To get the most out of this, choose snacks that contain a good source of fiber and protein. Improved blood sugar management means better mood, energy levels, and well-managed hunger.
- Better managing your hunger levels between meals – Although you may think you are doing yourself a favor but cutting out snacking to save on calories, snacking on nutrient-rich foods can help you manage your hunger levels between meals. This helps to make it easier to make healthier choices when you do eat because you aren’t feeling ravenous. Therefore, snacking can help keep you on track with your food choices.
- Help with portion control during meals to avoid overeating – Because your hunger levels are better controlled when snacking on wholesome foods, you are far less likely to overeat at your next meal. This can help to cut down on additional calories and support a healthy weight.
- Opportunity to increase fruit and vegetable intake – Additionally, planning a snack between meals is a great opportunity to increase your fruit and vegetable intake, something many Americans are not getting enough of.
30 Filling Low-Calorie Snack Ideas
Whether you are new to choosing wholesome snacks or new to snacking altogether, it can be a challenge to know what options are good ones. Below are 30 filling, low-calorie snack ideas to help get you started.
Low-Sugar Greek Yogurt Parfait
Calories per 100-gram serving of Greek yogurt: 70
Calories per ½ cup serving of raspberries: 32
Greek yogurt is an excellent protein source. Create an elegant and tasty parfait by topping some low-sugar Greek yogurt with fresh berries, such as raspberries. Not only will this snack satisfy your sweet tooth, but the high protein content from the yogurt and a good source of fiber from the berries will easily hold you over until your next meal. Plus, it sneaks in an extra serving of fruit to your day.
Hummus with Raw Veggies
Calories per 2-tablespoon serving: 70
Calories per 1-cup serving of carrots: 50
Create a simple, low-calorie, on-the-go snack by combining raw veggies, such as carrot sticks, with hummus. Not only does this up your veggie intake by 1 additional serving, but it also satisfies that crunchy, savory craving. The hummus contains a good source of fiber and a small dose of protein while the carrot sticks help fill you up volume-wise with very minimal calories.
Roasted Chickpeas
Calories per 100 grams serving: 150
If hummus isn’t your thing, give roasted chickpeas a try. You can purchase these at most grocery stores or easily make them on your own in the oven or air fryer. The result is a sweet or savory (depending on your preference), crunchy treat. You can enjoy these on their own on add a boost of fiber to your salad.
Edamame
Calories per ½ cup serving: 90
These little soybeans pack a strong protein and fiber punch. With 7 grams of protein and 3 grams of fiber per ½ cup, you can enjoy these beans guilt-free. You can buy them in or out of the pod to steam and eat or you can purchase them roasted and seasoned or do it yourself.
String Cheese
Calories per serving: 80
When talking about low-calorie, satisfying snacks, you can’t forget about the cheese. Although cheese itself can be high in calories if the portion is not controlled, mozzarella cheese is rich in calcium and protein. Not to mention it’s pre-packaged into individual servings that are fun to eat for children and adults. Toss this snack in your purse or lunchbox for an easy on-the-go mid-afternoon pick-me-up.
Hard-Boiled Eggs
Calories per egg: 77
This next snack option is packed with protein and is budget-friendly. Hard-boiled eggs a low in calories but contain a good source of protein. Coming in at about 6 grams per egg, you can double up on this snack without worrying about overdoing it. You can make these ahead of time to take with you or purchase them already boiled at your local grocery store.
Low-Fat Cottage Cheese
Calories per half-cup serving: 80
Cottage cheese is making a comeback and for good reason. A 4-ounce serving of cottage cheese contains a minute of 80 calories with a whopping 14 grams of protein. Top it with your favorite fruit or nuts for an added fiber-packed treat guaranteed to fill you up.
Low-Sodium Beef Jerky
Calories per 1-ounce serving: 116
When thinking of wholesome snacking, beef jerky doesn’t always come to mind. However, jerky is a great source of protein that comes with relatively low calories per serving. It’s also great for satisfying those salty cravings.
Celery with Natural Peanut Butter
Calories per 2-ounce serving of natural peanut butter: 210
Calories per 1 stock of celery: 6
Although peanut butter is sometimes considered a high-calorie food, when combining the right portion size with a low-calorie snack, such as celery, it’s a nutritious and filling snack. If you are worried about overdoing it on the peanut butter, consider grabbing for individually portioned packages or purchasing small containers to pre-portion yourself before snacking.
Chia Pudding
Calories per ½ cup serving: 110
Chia seeds are a rich source of soluble fiber to help fill you up between meals. In fact, 1 serving of chia seeds provides over 25% of the recommended Daily Value (%DV) for fiber. Their flavor is mild which allows you to dress up your pudding however you wish for a fun and hearty snack.
Deli Meat
Calories per slice: 30
If you grew up on Lunchables, you might be happy to learn that deli meats can be a great, filling snack option. Whether you choose to have them alone or wish to pair them with cheese or veggies, these thin slices of meat are versatile and packed full of filling protein with very minimal calories.
Walnuts
Calories per 1-ounce serving: 180
Walnuts are a triple threat. Not only do they offer heaps of filling fiber and protein, but they are also loaded with heart-healthy fats. Although many try to steer clear of nuts because of their calorie content, they are a very nutritious additive when you are mindful of the portion size.
Pistachios
Calories per 1-ounce serving: 160
Pistachios are one of the lower-calorie nut options. Like walnuts, they are also rich in fat, fiber, and protein. They have a light flavor and are fun to eat. Enjoy them as a nutritious snack on their own or grab a bag of already-shelled pistachios and add them to your salads and casseroles for an extra boost of flavor.
Sunflower Seeds
Calories per ¾ cup serving in shell: 170
Nuts aren’t the ones that pack a good heaping dose of protein and fiber. Sunflower seeds are an excellent, salty, and savory snack that will satisfy even the toughest appetite. Although they are small, a serving of sunflower seeds packs 7 grams of protein and 3 grams of fiber.
Pumpkin Seeds
Calories per ¼ cup serving: 170
Pumpkin seeds have an even higher protein content than sunflower seeds, at about 9 grams per serving. If you enjoy salty snacks, try roasting your seeds. Some studies suggest this may help boost the beneficial properties of pumpkin seeds [1].
Greek Yogurt Dip
Calories per 100-gram serving of Greek yogurt: 70
If you are having a hard time finding a healthy, low-calorie replacement for your prized chips and dip, consider using a Greek yogurt dip with veggies. Plain Greek yogurt is rich in protein and incredibly versatile. Simply add a packet of ranch seasoning and enjoy with some carrot or celery sticks or mix in a tablespoon of peanut butter or cocoa powder and enjoy with some fruit.
Canned Tuna
Calories per 3-ounce serving: 109
Canned tuna is loaded with protein and heart-healthy fats. It’s relatively inexpensive and an easy shelf-stable option to keep on hand. If you are always on the go, grab a pouch of tuna instead. Many brands offer individual servings and some even come in fun flavors to make it more exciting during meal and snack time.
Baked Tofu
Calories per 3-ounce serving: 71
If you’ve never tried tofu before, now is a great time to give it a chance. Tofu is an excellent plant-based protein source that can easily be added to meals or enjoyed on its own as a snack. If you are intimidated by making tofu on your own, consider grabbing for pre-seasoned or pre-prepared options, just make sure they aren’t highly processed. For example, some brands offer flavored tofu ready to add to salads and other dishes such as garlic and herb or spicy harissa.
Canned Sardines
Calories per sardine: 70
Canned sardines may not be the most popular item on this list, but if you have never tried them don’t write them off. Sardines are an excellent source of protein and calcium. They are low in calories and have a salty, briny flavor that is great on its own or added to other items.
Popcorn (seasoned with nutritional yeast)
Calories per 1-cup popcorn: 30
Calories per 2 tablespoons of Nutritional Yeast: 40
Popcorn is a favorite snack for many. If choosing air-popped varieties, it’s not a bad choice. In fact, popcorn is a low-calorie food. However, it’s mainly carbohydrates and therefore isn’t very filling. To boost the satiation of this snack, sprinkle some nutritional yeast on it to add some cheesy flavor with a little punch of protein. One serving of nutritional yeast adds about 5 grams of protein.
Kale Chips
Calories per 100-gram serving: 50
If you like crispy and salty, try your hand at making kale chips. If you aren’t in the mood to experiment, you can also purchase these at the store. Kale is an excellent source of fiber. Seasoning it with olive oil and your favorite seasonings adds some fun flavor and heart-healthy fats that will make this a satisfying treat when you hit that mid-afternoon slump.
Egg Bites
Calories per egg: 77
Egg bites are all the rage lately for a protein-packed, make-ahead breakfast. But these are also great snack options. Not only are they filling, but you can also sneak in a ton of veggies. If you want to add an extra boost of protein, try blending in some cottage cheese with your eggs.
Smoothie
Calories per 1-cup serving fruit smoothie: 140
During the warmer months, adding in a small fruit smoothie between meals can be a sweet and refreshing treat that’s loaded with fiber and antioxidants. To get the most out of this option, make your own smoothies at home and add in additional, filling ingredients such as Greek yogurt for added protein. You can also make smoothies ahead of time to keep in the freezer. Simply place it in the refrigerator first thing in the morning to thaw in time for your mid-morning or afternoon snack.
Overnight Oats
Calories per 1/3 cup rolled oats: 102
Overnight oats aren’t just for breakfast. This high-fiber treat is versatile and incredibly filling. Add extra filling nutrients such as Greek yogurt, chia seeds, nuts, or nut butter to make it an even more satisfying snack. There are numerous flavor combinations you can make with overnight oats which can add variety and make this snack a lot of exciting.
Avocado
Calories per ½ avocado: 120
Avocados are incredibly nutritious and mild in flavor. One avocado contains about 10 grams of fiber and is an excellent source of heart-healthy monounsaturated fats. Enjoy them plain with a little bit of salt or spread some on whole grain toast or enjoy with seed crackers for an added dose of savory.
Carrot Sticks with Guacamole
Calories per 1-cup serving of carrots: 50
Calories per 30-gram serving of guacamole: 35
If chips and guac are your thing, swap out the tortilla chips with some veggies, such as carrot sticks. The result is a lower-calorie, high-fiber, and delightfully refreshing snack. The carrot sticks provide a nice crunch while the guacamole packs a ton of flavor while giving you siesta vibes.
Trail mix
Calories per 1.5-ounce serving: 194
Trail mix is an often forgotten-about snack. However, nuts and seeds are loaded with fiber and protein. Combine these with other fun additives such as dried fruit, dark chocolate chips, or roasted edamame and you have a salty, travel-friendly snack that will boost your energy levels.
Greek Yogurt Bark
Calories per 100-gram serving of Greek yogurt: 70
If sweet cravings are more your jam, try your hand at Greek yogurt bark. As mentioned earlier, Greek yogurt is loaded with protein to keep you full. Simply spread a thin layer of low-sugar Greek yogurt on parchment paper and top with your favorite toppings such as nuts, seeds, berries, or dark chocolate chips, or swirl in nut butter or low-sugar jams. Once you’ve added all your favorite toppings, pop it in the freezer to enjoy later for a filling treat.
Smoked Salmon with Cucumber
Calories per 1-cup serving of cucumbers: 15
Calories per 2-ounce serving: 107
Layer on the protein and omega-3s with smoked salmon and cucumber. Refreshing and savory, this snack is not only light on calories, but it is refreshing and packed with nutrients. Add a touch of light cream cheese for added decadence.
Dark Chocolate-Covered Almonds
Calories per 40-gram serving: 220
Lastly, grab dark chocolate-covered almonds for a quick, sweet pick-me-up that is rich in healthy fats, fiber, and protein. This snack feels indulgent but is still low in calories and rich in nutrition because you should be able to enjoy your snacks to the fullest.
