Snacking can be a major roadblock to weight loss if you’re not careful with your choices. However, you don’t have to eliminate snacks altogether—choosing low-calorie, nutrient-dense options can help you stay full, curb cravings, and keep your energy levels stable throughout the day.
Here are ten satisfying low-calorie snacks that will help you stay on track with your health goals.
1. Greek Yogurt with Berries (Protein-Rich & Gut-Healthy)
Greek yogurt is packed with protein and probiotics, while berries add natural sweetness and fiber.
Calories: ~120 (for ½ cup yogurt + ¼ cup mixed berries)
Why It’s Healthy:
- High in protein to keep you full
- Supports gut health with probiotics
- Naturally sweet without added sugar
Tip: Choose unsweetened Greek yogurt to avoid unnecessary sugars.
2. Air-Popped Popcorn (Fiber-Rich & Crunchy)
Popcorn is a great low-calorie snack when prepared without butter or excess oil.
Calories: ~90 (for 3 cups air-popped)
Why It’s Healthy:
- High in fiber, which aids digestion
- Low in fat when made without butter
- Great for satisfying salty cravings
Tip: Sprinkle with a little cinnamon or nutritional yeast for extra flavor.
3. Hard-Boiled Eggs (High-Protein & Satiating)
Eggs are one of the most filling low-calorie snacks due to their high protein content.
Calories: ~70 (for one large egg)
Why It’s Healthy:
- Packed with protein for muscle maintenance
- Contains essential vitamins like B12 and choline
- Helps control hunger and prevent overeating
Tip: Add a sprinkle of salt, pepper, or a dash of hot sauce for extra taste.
4. Apple Slices with Peanut Butter (Sweet & Satisfying)
This snack balances natural fruit sugars with healthy fats and protein.
Calories: ~150 (for 1 small apple + 1 teaspoon peanut butter)
Why It’s Healthy:
- Provides fiber to keep you full
- Contains heart-healthy fats
- A great mix of sweet and savory flavors
Tip: Use almond or peanut butter without added sugars or oils.
5. Cucumber Slices with Hummus (Low-Carb & Refreshing)
Cucumbers are hydrating and light, while hummus adds a satisfying creamy texture.
Calories: ~100 (for ½ cup cucumber + 2 tablespoons hummus)
Why It’s Healthy:
- High in water content, keeping you hydrated
- Rich in fiber and healthy fats from hummus
- Low in carbs, making it great for keto diets
Tip: Try different hummus flavors like roasted red pepper or garlic for variety.
6. Cottage Cheese with Pineapple (Protein-Packed & Sweet)
Cottage cheese is a high-protein snack, and pineapple adds a tropical touch.
Calories: ~120 (for ½ cup cottage cheese + ¼ cup pineapple)
Why It’s Healthy:
- High in casein protein, which digests slowly
- Supports muscle growth and weight loss
- Naturally sweet without added sugar
Tip: Swap pineapple for berries or peaches for variety.
7. Dark Chocolate & Almonds (Sweet & Crunchy)
A small amount of dark chocolate paired with almonds can curb sweet cravings without excess calories.
Calories: ~150 (for 10 almonds + 1 small piece of dark chocolate)
Why It’s Healthy:
- Rich in antioxidants from dark chocolate
- Healthy fats and protein from almonds
- Helps satisfy chocolate cravings without overindulging
Tip: Choose dark chocolate with at least 70% cocoa for more benefits.
8. Carrot Sticks with Guacamole (Crunchy & Nutrient-Dense)
Carrots provide a satisfying crunch, and guacamole adds healthy fats.
Calories: ~130 (for ½ cup carrot sticks + 2 tablespoons guacamole)
Why It’s Healthy:
- High in beta-carotene for eye health
- Provides healthy monounsaturated fats
- Helps control blood sugar levels
Tip: Swap carrots for bell peppers or celery for variety.
9. Chia Pudding (Fiber-Rich & Filling)
Chia seeds absorb liquid and expand, making this pudding a satisfying, low-calorie option.
Calories: ~120 (for 2 tablespoons chia seeds + ½ cup almond milk)
Why It’s Healthy:
- Packed with fiber and omega-3 fatty acids
- Supports digestion and gut health
- Naturally thick and pudding-like texture
Tip: Add a splash of vanilla and cinnamon for extra flavor.
10. Roasted Chickpeas (Crunchy & High-Protein)
Roasted chickpeas are a great alternative to chips and other salty snacks.
Calories: ~140 (for ½ cup roasted chickpeas)
Why It’s Healthy:
- High in protein and fiber for fullness
- Crunchy and satisfying, great for snacking
- Can be seasoned in various ways (garlic, paprika, etc.)
Tip: Roast chickpeas at home with olive oil and spices for a healthy snack.
Comparison of Low-Calorie Snacks
| Snack | Calories | Key Benefits | Best For |
|---|---|---|---|
| Greek Yogurt with Berries | ~120 | High protein, probiotics, fiber | Sweet cravings |
| Air-Popped Popcorn | ~90 | High fiber, crunchy | Movie night |
| Hard-Boiled Egg | ~70 | Protein-rich, filling | Quick energy boost |
| Apple with Peanut Butter | ~150 | Fiber and healthy fats | Balanced snacking |
| Cucumber with Hummus | ~100 | Hydrating, low-carb | Light snack |
| Cottage Cheese & Pineapple | ~120 | High protein, naturally sweet | Post-workout snack |
| Dark Chocolate & Almonds | ~150 | Antioxidants, heart-healthy fats | Chocolate cravings |
| Carrots & Guacamole | ~130 | Crunchy, high in beta-carotene | Nutrient-dense snack |
| Chia Pudding | ~120 | Fiber-rich, omega-3s | Dessert alternative |
| Roasted Chickpeas | ~140 | High protein, crunchy | Salty cravings |
Snacking doesn’t have to be unhealthy. Choosing nutrient-dense, low-calorie options can help you curb cravings while staying on track with your weight loss and health goals. Whether you’re in the mood for something crunchy, sweet, or savory, these ten options provide a satisfying way to keep your energy levels up without excess calories.
FAQs
Can I eat snacks while trying to lose weight?
Yes! As long as you choose high-protein, fiber-rich snacks, they can help control hunger and prevent overeating.
Are these snacks good for meal prep?
Yes, snacks like Greek yogurt, roasted chickpeas, and chia pudding can be prepared in advance for convenience.
How can I curb sugar cravings with low-calorie snacks?
Opt for naturally sweet snacks like Greek yogurt with berries, chia pudding, or dark chocolate with almonds.
What’s a good snack for late-night cravings?
Chia pudding, cottage cheese with pineapple, or a handful of almonds can help satisfy hunger without too many calories.
