Whether you’re trying to lose or maintain your body weight, choosing low-calorie snacks can support your goals.Eating low-calorie snacks that are high in satiating nutrients like fiber and protein can help you feel satisfied and keep your calorie intake in check.
Eating healthy snacks during the day can also help you meet your nutrient needs and give you a quick boost of energy throughout the day.
Fortunately, there are plenty of healthy low-calorie snacks that are tasty and can suit a variety of dietary preferences, from plant-based to low-carb.
Here are 20 low-calorie snacks that contain fewer than 300 calories per serving.
Calories: 247 per half-cup serving
Hummus and vegetables are a satisfying, low-calorie snack option that provides fiber and protein. These nutrients stimulate the release of satiety hormones, like peptides YY (PYY), which make you feel full after eating. Choosing fiber and protein-rich foods can help you reduce your overall calorie intake, which supports healthy weight loss.
A half-cup serving of hummus paired with a cup of broccoli florets provides 247 calories, 8.57 grams (g) of protein, and 7.29 g of fiber. In addition to protein and fiber, snacking on hummus and vegetables is an easy and delicious way to increase your intake of essential vitamins and minerals, such as vitamin C and vitamin A.
2. Edamame
Calories: 188 per cup
Edamame is a low-calorie snack that’s packed with protein and fiber. A cup of cooked edamame contains just 188 calories but provides an impressive 18.5 g of plant-based protein. Edamame is also rich in fiber, containing 8 g per cup, which is nearly 21-32% of your Daily Value (DV).
To make a simple snack, enjoy cooked edamame with a sprinkle of sea salt. You can also add edamame to other low-calorie foods, like salads, to boost their protein content and make them more filling.
Calories: 146 per 7-ounce (oz) serving
Greek yogurt is a type of strained yogurt that has a higher protein content than regular yogurt. In fact, Greek yogurt provides more than twice the amount of protein found in regular yogurt. A 6-oz container of Greek yogurt contains 17 g of protein, while the same serving of regular yogurt contains just 6 g. This makes Greek yogurt a more filling choice.
Choosing low-fat Greek yogurt can significantly cut your calorie intake. A 7-oz serving of low-fat, plain, unsweetened Greek yogurt contains 146 calories while the same serving of whole milk Greek yogurt contains 192.
Top your yogurt with blueberries or strawberries to add natural sweetness, more fiber, and additional vitamins, minerals, and antioxidants.
4. Bell Pepper “Sandwiches”
Calories: 200 per sandwich
Bell peppers are packed with nutrients like vitamin C, fiber, and folate. These crunchy and flavorful peppers make an excellent base for a low-calorie sandwich alternative. To make a low-carb and low-calorie bell pepper sandwich, slice a bell pepper in half lengthwise, scoop out the innards, and then layer the pepper slices with sandwich ingredients, like turkey slices, Swiss cheese, lettuce, and mustard.
A bell pepper sandwich made with three slices of turkey, one medium bell pepper, one slice of provolone cheese, and two teaspoons of mustard only contains 200 calories, making it an excellent low-calorie snack option.
Calories: 184 per cup
Cottage cheese is high in protein, providing 23.5 g per cup. Though calories vary depending on the type, a cup of low-fat, 2% cottage cheese contains just 183 calories per cup.
Top your cottage cheese with cinnamon and berries for a sweet snack or try a sprinkle of salt, pepper, and fresh herbs for a more savory dish.
6. Turkey Sticks
Calories: 60 per stick
Consider stocking up on turkey sticks if you need a portable, low-calorie snack. Turkey sticks are very low in calories and high in protein. For example, Chomp's Original Turkey stick packs about 2 g of protein and just 80 calories per 33 g stick.
In addition to being nutritious, turkey sticks are shelf-stable and can be kept in your purse, car, or desk drawer for a quick and filling snack.
Calories: 256
Hard-boiled eggs are high in protein and can be paired with fiber-rich foods, like fresh fruit, for a complete snack.
Two large hard-boiled eggs contain 155 calories and 12.6 g of protein, making it a satisfying snack on its own.
However, pairing hard-boiled eggs with a piece of fiber-rich fresh fruit kicks up the satiety factor of your snack even more. All fruits contain fiber, but some are higher in fiber than others. Pears are an example of a low-calorie fruit that’s high in fiber. A medium pear contains 5.52 g of fiber and just 101 calories, making it an excellent fruit to pair with hard-boiled eggs.
8. Lupini Beans
Calories: 60
Packing 7 g of protein and fiber and just 60 calories per serving, lupini beans are an excellent option for a low-calorie, weight-loss-friendly snack.
Lupini beans can be purchased prepackaged and preseasoned, which is a major plus for those looking for portable yet healthy snacks. Enjoy lupini beans on their own or pair them with a turkey stick for extra protein.
Calories: 194.5
Apple slices pair well with the creamy, nutty taste of almond butter. Combining a source of plant-based protein, like almond butter, with fiber-rich apple slices makes an irresistible low-calorie snack that you can enjoy at any time.
Apple slices made with one medium apple and 1 tablespoon (tbsp) of almond butter contain just 194.5 calories and can fit into most dietary patterns, including paleo and vegan diets.
10. Turkey and Cheese Roll-Ups
Calories: 208
If you’re looking for a high-protein, easy-to-make snack that’s a hit with kids and adults alike, consider whipping up some turkey and cheese roll-ups.
Turkey and cheese roll-ups made with four slices of turkey breast and two slices of Swiss cheese pack 19.5 grams and just 208 calories. To make them healthier, try adding fresh vegetables like romaine lettuce, sliced tomatoes, or alfalfa sprouts to your roll-ups.
Calories: 240
Protein bars are convenient, portable, and nutritious. They are great if you want to fuel up on the go while staying within your set daily calorie range. The calorie content of protein bars varies, but most bars contain fewer than 300 calories per bar.
For example, an Aloha Chocolate Chip Cookie Dough protein bar contains 240 calories and packs 14 g of protein. Though protein bars can be a healthy choice, it’s best to choose products that provide at least 10 g of protein per bar and contain no more than 5 g of added sugar.
12. Roasted Chickpeas
Calories: 269
Roasted chickpeas are one of the best choices for a high-protein, high-fiber, low-calorie snack. You can make roasted chickpeas at home or stock up on pre-made roasted chickpeas for a more convenient snacking option.
A 1-cup serving of cooked chickpeas contains 269 calories, 14.5 g of protein, and 12.5 g of fiber. The high fiber and protein content of chickpeas makes them a smart choice for those looking to lose weight and for people with blood sugar regulation issues.
Snacks high in protein and fiber slow digestion and the release of glucose into the bloodstream, stabilizing post-meal blood sugar levels and supporting better glycemic control.
Calories: 220
Tuna salad takes just minutes to prepare and makes a filling snack for those who are managing their calorie intake. A can of tuna provides over 40 g of satiating protein and contains just 220 calories.
Tuna can help support weight loss while preserving lean body mass. High-protein snacks like tuna are especially effective for increasing fat loss and building muscle mass when paired with resistance training. Try snacking on tuna before or after the gym to reach your body composition goals.
14. Tomato and Mozzarella Jars
Calories: 153
Bite-sized cherry tomatoes pair perfectly with soft and salty mozzarella cheese. To make a low-calorie yet filling snack, mix a cup of washed cherry tomatoes with 2 oz of small mozzarella balls. This mix contains 153 calories, which can help keep your calorie intake in check.
Drizzle your mixture with olive oil and season with fresh basil for extra flavor and nutritional benefits.
Calories: 166
Sweet watermelon and salty feta cheese make a delicious pairing and can be enjoyed on low-calorie diets. Though watermelon is high in natural sugars, pairing it with a protein source, like feta cheese, can help slow the absorption of sugar into the bloodstream, benefiting blood sugar control and satiety.
Two cups of cubed watermelon and 1 oz of feta cheese contain just 166 calories.
16. Pumpkin Seeds
Calories: 163
Seeds, including pumpkin seeds, are a perfect snack option as they’re high in protein and can be paired with low-calorie ingredients like fresh fruit to make a filling snack.
An ounce of salted pumpkin seeds contains 163 calories and 8.45 g of plant-based protein. Enjoy crunchy pumpkin seeds with a piece of fresh fruit, such as an apple or peach, for a balanced snack.
Calories: 287
For a low-calorie twist on a banana split that’s perfect for a sweet snack, make a nut butter and Greek yogurt-stuffed banana boat.
Slice a banana in half lengthwise and then top the halves with 1 tbsp of low-fat Greek yogurt, 1 tbsp of natural peanut butter,and 1 teaspoon (tsp) of dark chocolate chips. Though this snack tastes decadent, it contains fewer than 300 calories.
18. Chia Pudding
Calories: 158
Chia seeds have a high fiber content, providing an impressive 9.75 g of fiber per ounce. High-fiber foods, like chia seeds, are filling and can help you regulate your calorie intake.
To make a high-protein chia pudding, mix one-half cup of unsweetened milk or plant-based milk with 2 tbsp of chia seeds and a zero-calorie sweetener, like monk fruit. Shake the mixture to combine and then let it set in the refrigerator until firm.
You can top your chia pudding with fresh berries and mix in protein powder if you’d like an additional boost of satiating fiber and protein.
Calories: 206
Kefir is a fermented yogurt drink that’s packed with protein. A 1-cup serving of low-fat kefir contains 9.21 g of protein and 104 calories, making it the perfect base for filling, low-calorie smoothies.
Combining kefir with collagen peptides, a versatile protein powder, can boost the protein content and satiety factor of your smoothie even more. A 14-g serving of collagen peptides packs 12 g of protein and can be added to hot and cold beverages to increase their protein content.
To make a sweet and tart smoothie, mix 1 cup of kefir with 1 cup of frozen strawberries and a scoop of collagen peptides. Blend the mixture until smooth and creamy, and enjoy.
20. Dark Chocolate-Drizzled Strawberries
Calories: 253
If you’re watching your calorie intake, you can still enjoy a sweet treat from time to time. Dark chocolate-drizzled strawberries are easy to make and are a healthy, low-calorie dessert option when you’re craving something sweet.
To make this snack, simply microwave 2 tbsp of dark chocolate chips until melted, then drizzle the chocolate over a cup of sliced strawberries.
Opting for lower-calorie, filling snack options can curb your hunger and help you stay within your set calorie range if you’re trying to cut back on calories.
Choosing snacks made with filling and healthy ingredients, like Greek yogurt, seeds, nut butter, vegetables, and fresh fruit can improve the nutrition quality of your diet while helping you achieve your body composition goals.
