Snacks with Very Low Calories: Healthy and Tasty Options
Table of Contents
- Why Choose Low-Calorie Snacks?
- Protein-Rich Low-Calorie Snacks
- Crunchy Low-Calorie Snacks
- Sweet Low-Calorie Snacks
- Healthy Snacks: Nutrient Breakdown and Satiety Levels
- Tips for Managing Calorie Intake with Snacks
- Bottom Line
Finding low-calorie snacks that are both satisfying and delicious can be a challenge. Whether you want to control your calorie intake, lose weight, or simply make healthier choices, picking the right snacks is key. Fortunately, plenty of healthy snacks provide protein, fiber, and essential nutrients without excess calories.
In this article, we’ll explore snacks with very low calories, complete with calorie counts to help you make smarter snack choices.
Why Choose Low-Calorie Snacks?
Let’s start with this: you don’t always have to choose low-calorie snacks. If your breakfast was small or lacked essential nutrients, you can compensate with a more nutrient-dense, higher-calorie snack or a larger portion to meet your energy needs.
However, if your main meals are well-balanced and provide enough calories, but you still want a light snack, opting for low-calorie options can help prevent excess calorie intake. This is particularly important if you’re aiming for weight loss, as it allows you to satisfy hunger without exceeding your daily calorie needs.
Snacking often gets a bad reputation, but when done correctly, it can be a powerful tool for maintaining a healthy lifestyle.
Weight Management
Mindful snacking can help with weight control by preventing extreme hunger that leads to overeating at meals. When the body goes too long without food, it craves quick energy, often from high-calorie, sugary snacks.
Studies show consuming protein- and fiber-rich foodsreduce overall calorie intake by preventing excessive hunger. Portion-controlled snacking allows individuals to maintain a caloric deficit (i.e., where you burn more than you take in), which is essential for weight loss.
Sustained Energy
Eating regularly throughout the day ensures the body has a consistent energy supply, preventing dips in blood sugar that can lead to fatigue, lack of focus, and sluggishness. The brain relies on a steady glucose supply to function efficiently, and long gaps between meals can impair focus and productivity.
Protein-rich snacks regulate energy levels by slowing digestion and preventing sudden spikes and crashes. Healthy fats, such as those found in nuts and seeds, also provide a longer-lasting energy source than simple carbohydrates.
Balanced Blood Sugar
Blood sugar fluctuations can lead to fatigue, irritability, and intense cravings. Consuming highly processed, sugary snacks causes rapid spikes in blood sugar, which are followed by equally rapid drops—leading to increased hunger and potential overeating.
Frequent blood sugar spikes contribute to insulin resistance, which increases the risk of developing diabetes and metabolic disorders.
Fiber-rich snacks, such as cherry tomatoes, cucumbers, and whole fruits, help slow glucose absorption, preventing sharp rises in blood sugar levels.
Pairing protein with carbohydrates, such as cottage cheese with pineapple or Greek yogurt with berries, can further stabilize blood sugar levels and prolong satiety.
Improved Nutrient Intake
Snacking isn’t just about curbing hunger—it’s also an opportunity to fill nutritional gaps in your diet. Many people struggle to meet their daily requirements for protein, fiber, and essential minerals like calcium, iron, and magnesium through meals alone.
Strategic snacking means choosing nutrient-dense options that provide the vitamins and minerals missing from your main meals. If your breakfast lacks protein, a protein shake can help compensate. If you haven’t had any dairy or fortified products throughout the day, incorporating them into a snack ensures a more balanced nutrient intake.
Now, having discussed the benefits of smart snacking, let’s move on to exploring low-calorie snack options to consider.
Protein-Rich Low-Calorie Snacks
For those who enjoy smooth and rich snacks, these protein-packed options provide long-lasting satiety while keeping calorie intake in check. They are excellent for curbing hunger between meals without adding unnecessary excess calories.
#1 Greek Yogurt (Plain, Non-Fat)
Calories per serving: 100 per ¾ cup (150g)
Greek yogurt is a high-protein, probiotic-rich snack that supports gut health and promotes digestion. It contains calcium, B vitamins, and essential amino acids (i.e., protein-building blocks), making it a great choice for muscle maintenance and bone strength.
Mix in fresh berries (approx. 20 calories) or a drizzle of honey (+20 calories) for added flavor and extra nutrients.
#2 Low-Fat Cottage Cheese
Calories per serving: 82 per ½ cup (110g)
Cottage cheese is an excellent source of casein protein, which digests slowly to keep you full longer. It is also rich in calcium, phosphorus, and selenium, essential for bone health and immune function.
Pairing it with pineapple chunks (+40 calories) adds natural sweetness and a boost of vitamin C.
#3 Cream Cheese with Veggies
Calories per serving: 100 pr 2 tbsp + veggies
Using light cream cheese as a spread on cucumber slices or celery sticks creates a creamy, satisfying snack with a refreshing crunch. Cream cheese provides a moderate amount of protein, while vegetables contribute fiber, antioxidants, and hydration, making this a well-balanced option.
#4 Ricotta Cheese with Honey & Almonds
Calories per serving: 120 per ¼ cup + 1 tsp honey & almonds
Ricotta cheese is a soft and creamy dairy snack packed with protein and essential amino acids. It is an excellent source of calcium, vitamin A, and healthy fats, which support muscle function and bone health. Adding a drizzle of honey and a few almonds enhances its flavor while providing natural energy and heart-healthy fats.
#5 Protein Smoothie with Berries
Calories: 150 per serving
A protein smoothie with protein powder and berries is a great way to refuel and stay full for hours. To keep it healthy, choose sugar-free protein powder and naturally sweeten it with a mix of berries. On average, one scoop of protein powder contains 100–130 calories, while a handful of berries adds around 20 calories.
Crunchy Low-Calorie Snacks
For those who love crunchy, refreshing snacks, these low-calorie options provide texture and essential nutrients while keeping calorie intake minimal.
#1 Cherry Tomatoes
Calories per serving: 32 per 1 cup (150g)
Cherry tomatoes are naturally sweet, hydrating, and packed with antioxidants. They are an excellent source of vitamin C, potassium, and lycopene, a powerful antioxidant known for its heart-protective and anti-inflammatory properties.
#2 Celery Sticks with Peanut Butter
Calories per serving: 60 per 3 celery sticks with 1 tsp peanut butter
Celery is an extremely low-calorie, high-fiber vegetable that offers a satisfying crunch. Paired with a small amount of peanut butter, this snack provides a balance of protein, fiber, and healthy fats to keep you full. Celery is also rich in antioxidants and phytonutrients, which help reduce inflammation and support digestion.
If you’re not a fan of celery, you can substitute it with half an apple, which will increase the snack’s calorie content to 130–150 calories.
#3 Bell Pepper Strips with Hummus
Calories per serving: 90 per 1 cup bell peppers + 2 tbsp hummus
Bell peppers are one of the best sources of vitamin C, providing more than 150% of the recommended daily intake per serving. They are also rich in fiber, antioxidants, and beta-carotene, which support immune health and skin vitality.
Pairing them with hummus adds protein, healthy fats, and additional fiber, making this snack both satisfying and filling.
#4 Carrot Sticks with Greek Yogurt Dip
Calories per serving: 70 per 1 cup carrots + 2 tbsp yogurt dip
Carrots are a great source of beta-carotene, vitamin K, and fiber, supporting vision and digestive health. Dipping them in Greek yogurt-based dip provides an extra protein boost while maintaining a creamy, tangy contrast to the natural sweetness of carrots. This snack is perfect for light, guilt-free crunching.
#5 Air-Popped Popcorn with No Butter
Calories per serving: 60 per 2 cups
Popcorn is a whole-grain, fiber-rich snack naturally low in calories when air-popped without butter or excess oil. It provides a satisfying crunch and contains polyphenols, powerful antioxidants that support heart health.
Sweet Low-Calorie Snacks
For those who prefer sweet, nutty snacks, these low-calorie treats will curb cravings without adding excessive sugar. They provide a balanced mix of natural sugars, protein, fiber, and healthy fats, making them both satisfying and nutritious.
#1 Peanut Butter with Apple Slices
Calories per serving: 120 per ½ apple with 1 tsp peanut butter
This classic snack combines natural sweetness, fiber, and healthy fats, making it a perfect balance of crunch and creaminess. Apples are a great source of fiber and vitamin C, while peanut butter provides plant-based protein and monounsaturated fats that help keep you full. Choosing natural, unsweetened peanut butter is best to avoid added sugars and unnecessary additives.
#2 Banana with Drizzle of Nut Butter
Calories per serving: 140 per ½ banana with 1 tsp peanut butter
Bananas provide natural energy from complex carbohydrates, along with potassium and vitamin B6, which support muscle function and energy metabolism. Adding a small drizzle of nut butter introduces healthy fats and a bit of protein, making this snack a quick and energizing choice before workouts or during mid-afternoon slumps.
#3 Dark Chocolate with Almonds
Calories per serving: 150 per 4 small squares with 5 almonds
For those who love chocolate, this snack satisfies cravings without excess sugar. Dark chocolate (at least 70% cocoa) is rich in antioxidants and flavonoids, which have been associated with heart health benefits. Almonds contribute healthy fats, protein, and fiber, making this a well-balanced sweet treat.
#4 Cottage Cheese with Pineapple
Calories per serving: 110 per ½ cup cottage cheese + ¼ cup pineapple
This tropical-inspired snack is a high-protein, calcium-rich option that supports muscle maintenance and bone health. Cottage cheese is naturally low in sugar and keeps you full for longer. Pineapple adds natural sweetness, vitamin C, and bromelain, an enzyme that aids digestion and reduces inflammation.
#5 Frozen Grapes or Berries
Calories per serving: 40 per ½ cup
This simple and refreshing snack is perfect for hot days. Freezing grapes or berries enhances their natural sweetness, creating a sorbet-like texture without any added sugars. Berries are packed with antioxidants, fiber, and vitamin C, making them one of the healthiest, very low-calorie snack options.
Healthy Snacks: Nutrient Breakdown and Satiety Levels
| Snack | Calories per Serving | Key Nutrients | Satiety Level |
| Greek Yogurt (Plain, Non-Fat) | 100 per ¾ cup | Protein, Probiotics, Calcium | High |
| Low-Fat Cottage Cheese | 82 per ½ cup | Protein, Calcium | High |
| Cream Cheese with Veggies | 100 per 2 tbsp + veggies | Healthy Fats, Calcium | Medium |
| Ricotta Cheese with Honey & Almonds | 120 per ¼ cup | Protein, Healthy Fats | Medium |
| Protein Smoothie with Greek Yogurt & Berries | 150 per serving | Protein, Fiber, Antioxidants | High |
| Cherry Tomatoes | 32 per 1 cup | Vitamin C, Antioxidants | Low |
| Celery Sticks with Peanut Butter | 60 per 3 celery sticks with 1 tsp peanut butter | Protein, Fiber, Healthy Fats | Medium |
| Bell Pepper Strips with Hummus | 90 per 1 cup | Fiber, Vitamin C, Protein | Medium |
| Carrot Sticks with Greek Yogurt Dip | 70 per 1 cup | Fiber, Beta-Carotene, Protein | Medium |
| Air-Popped Popcorn (No Butter) | 60 per 2 cups | Fiber, Whole Grains | Medium |
| Peanut Butter with Apple Slices | 120 per ½ apple with 1 tsp peanut butter | Protein, Fiber, Healthy Fats | Medium |
| Banana with a Drizzle of Peanut Butter | 140 per ½ banana with 1 tsp peanut butter | Potassium, Healthy Fats | Medium |
| Dark Chocolate with Almonds | 150 per 4 squares with 5 almonds | Antioxidants, Healthy Fats | Medium |
| Cottage Cheese with Pineapple | 110 per ½ cup + ¼ cup pineapple | Protein, Calcium, Vitamin C | High |
| Frozen Grapes or Berries | 40 per ½ cup | Antioxidants, Natural Sugars | Low |
Tips for Managing Calorie Intake with Snacks
Smart snacking can support weight management, maintain energy levels, and prevent overeating. The key is making intentional, nutrient-dense choices while controlling portions.
Pay Attention to the Portion
Stick to measured servings to avoid overeating.
Many healthy snacks can quickly become high-calorie when eaten in large portions. Measuring out servings instead of eating directly from a bag, jar, or container helps prevent mindless overeating. Using small bowls, food scales, or pre-portioned packs can help maintain calorie control while still enjoying your favorite snacks.
Balance Macronutrients
Combine protein, healthy fats, and fiber for better satiety.
A well-balanced snack should include a mix of macronutrients to provide long-lasting energy. For example, pairing apple slices (fiber) with peanut butter (healthy fats and protein) or Greek yogurt (protein) with berries (fiber and antioxidants) ensures you stay full longer and avoid energy crashes.
Stay Hydrated
Sometimes, hunger is just dehydration.
Even mild dehydration can sometimes be mistaken for hunger, leading to unnecessary snacking. Drinking a glass of water, herbal tea, or sparkling water before reaching for a snack can help determine if you’re truly hungry or just thirsty.
However, if you’re still hungry, don’t attempt to replace a snack or meal with water—listen to your body and eat when needed. Ignoring hunger can lead to unhealthy eating patterns and may contribute to disordered eating behaviors over time.
Bottom Line
Eating low-calorie snacks doesn’t mean sacrificing taste or satisfaction. From creamy, protein-packed options to crunchy, fresh snacks and sweet, nutty treats, there are plenty of ways to manage your calorie intake while still enjoying delicious snacks.
Try out these snack ideas and mix and match to find your favorites. With the right choices, snacking can be both healthy and satisfying!
