20 Low Calorie Snacks That Are Filling, Tasty, and Good for You
Introduction
Snacking gets a bad reputation — but the truth is, smart snacking can actually support your health goals when you choose the right foods. The key is finding snacks that are low in calories but high in nutrients, fiber, and protein, so you feel genuinely satisfied between meals rather than reaching for another handful of chips 20 minutes later.
Whether you’re trying to lose weight, maintain a healthy lifestyle, or simply cut back on mindless munching, having a go-to list of low-calorie snacks is one of the most practical tools you can have. In this guide, we’ve compiled 20 of the best low-calorie snacks you can enjoy at home, at work, or on the go — complete with calorie counts, nutrition highlights, and preparation tips.
Let’s get snacking — the smart way.
What Counts as a Low-Calorie Snack?
There’s no single universal definition, but most nutrition experts consider a low-calorie snack to be anything that falls in the range of 50 to 200 calories per serving. The sweet spot is finding snacks that sit comfortably within that range while also delivering meaningful nutrition — fiber to keep you full, protein to curb cravings, and micronutrients to support overall health.
Snacks to avoid are those that are calorie-dense but nutritionally empty: processed chips, candy bars, sugary drinks, and pastries that spike your blood sugar and leave you hungrier than before.
Before we dive into the list, it’s worth noting that getting portions right plays a huge role in keeping snacks truly low-calorie. Our Complete Guide to Measuring Ingredients Accurately will help you build the habit of portioning food correctly — a small skill that makes a big difference over time.
20 Best Low-Calorie Snacks
1. Greek Yogurt with Berries
Calories: ~100–130 kcal
Plain, non-fat Greek yogurt is one of the most protein-dense snacks available — a single serving packs up to 15–17g of protein with very few calories. Top with a handful of fresh berries for natural sweetness, antioxidants, and fiber. Skip the flavored varieties, which are often loaded with added sugar.
Why it works: High protein keeps hunger at bay; berries add sweetness without excess calories.
2. Apple Slices with Almond Butter
Calories: ~150 kcal
A classic combination that balances natural fruit sugar with healthy fat and protein. One medium apple contains about 95 calories and 4g of fiber, while a tablespoon of almond butter adds satisfying richness. This is a snack that genuinely holds you over.
Pro tip: Sprinkle with cinnamon for added flavor and blood sugar stability — no extra calories required.
3. Hummus and Sliced Vegetables
Calories: ~100–130 kcal
Two tablespoons of hummus clock in at around 70 calories, and pairing it with raw vegetables adds crunch, fiber, and volume for almost no additional calories. Carrots, cucumbers, celery, and bell peppers are all excellent choices.
This is one of the most satisfying low-calorie snacks because the combination of chickpea protein, healthy fat, and fiber-rich vegetables hits multiple satiety cues at once.
4. Hard-Boiled Eggs
Calories: ~70 kcal per egg
Hard-boiled eggs are a nutritional powerhouse in a small, portable package. Each egg delivers 6g of high-quality protein, along with vitamin D, B12, and choline. They’re easy to prep in advance, keep well in the fridge for up to a week, and require zero cooking skill on the day.
For foolproof results every time, brush up on your technique with our How to Cook: The Complete Guide for Beginners.
5. Rice Cakes with Cottage Cheese
Calories: ~90–110 kcal
Rice cakes are incredibly light (around 35 calories each), making them the perfect low-calorie base for toppings. Cottage cheese adds protein and creaminess, while a few cherry tomatoes or cucumber slices bring freshness and color.
Flavor variations:
- Sweet version: rice cake + cottage cheese + sliced strawberries + a drizzle of honey
- Savory version: rice cake + cottage cheese + cherry tomatoes + cracked pepper + dried herbs
6. Celery Sticks with Peanut Butter
Calories: ~100 kcal
Celery is one of the lowest-calorie vegetables you can eat — a full cup contains only about 15 calories. Pair it with a tablespoon of natural peanut butter for fat and protein, and you have a crunchy, creamy, satisfying snack that takes less than two minutes to prepare.
Watch your peanut butter portion here — it’s calorie-dense, so stick to one tablespoon to keep this snack firmly in the low-calorie zone.
7. Edamame
Calories: ~120 kcal per half cup shelled
Edamame — steamed young soybeans — are a nutritional gem. Half a cup of shelled edamame delivers around 9g of protein, 4g of fiber, and a solid dose of iron and folate. They’re available fresh or frozen at most grocery stores and take only a few minutes to steam.
A sprinkle of sea salt is all you need. Simple, filling, and deeply nutritious.
8. Air-Popped Popcorn
Calories: ~90 kcal for 3 cups
Popcorn is one of the most voluminous snacks you can eat for its calorie count. Three cups of air-popped popcorn contain only about 90 calories — that’s a genuinely large snack. The key is keeping it air-popped and avoiding heavy butter or oil.
Season with smoked paprika, nutritional yeast, garlic powder, or a pinch of cayenne for exciting flavor without adding significant calories.
9. Cucumber Slices with Tzatziki
Calories: ~80 kcal
Cucumbers are about 95% water and contain almost no calories, making them ideal for high-volume, low-calorie snacking. Pair them with a couple of tablespoons of tzatziki — a yogurt-based dip with garlic, cucumber, and dill — for a refreshing Mediterranean-inspired snack.
If you enjoy cold yogurt-based drinks and dips, you might also love our guide to Cold Yogurt Drink: The Complete Guide to Lassi, Ayran, and More for more yogurt-forward inspiration.
10. A Small Handful of Mixed Nuts
Calories: ~160–180 kcal per 28 g (1 oz)
Nuts are calorie-dense, so portion control is essential — but a small, measured handful is one of the most satisfying and nutritious snacks available. They’re packed with healthy monounsaturated fats, magnesium, and vitamin E. Almonds, walnuts, and pistachios are among the best choices for a favorable calorie-to-satiety ratio.
Pre-portion nuts into small snack bags or containers at the start of the week to avoid overeating.
11. Fresh Fruit Salad
Calories: ~70–100 kcal
A small bowl of mixed fresh fruit is sweet, hydrating, and naturally low in calories. Watermelon, strawberries, and cantaloupe are especially low-calorie choices, while kiwi and citrus add a bright, tangy note. A squeeze of lime juice and a few fresh mint leaves elevate this simple snack without adding a single calorie.
12. Tuna on Whole Grain Crackers
Calories: ~140–160 kcal
Canned tuna is one of the most protein-dense, low-calorie foods available. A small can (about 85g) contains around 100 calories and 20g of protein. Spoon it onto 4–5 whole-grain crackers for a satisfying snack that bridges the gap between meals effectively.
Season the tuna simply with a squeeze of lemon, cracked black pepper, and a little Dijon mustard. No mayonnaise needed to keep the calories in check.
13. Sliced Bell Peppers with Guacamole
Calories: ~120–140 kcal
Bell peppers are incredibly high in vitamin C — a single red pepper contains over 150% of your daily recommended intake — and are very low in calories. Pair them with a couple of tablespoons of guacamole for healthy fats from avocado and a rich, creamy dip that feels indulgent.
14. Banana with a Thin Spread of Nut Butter
Calories: ~150 kcal
A medium banana contains about 105 calories and is one of the most convenient portable snacks available. Add a thin spread of natural peanut or almond butter on each bite for a satisfying combination of natural sugar, potassium, and healthy fat that gives you a sustained energy boost.
This is an ideal pre-workout snack for those who exercise in the afternoons.
15. Caprese Skewers
Calories: ~90–110 kcal
Thread fresh cherry tomatoes, small mozzarella balls (bocconcini), and fresh basil leaves onto small skewers for an elegant, low-calorie snack that feels far more special than its calorie count suggests. A light drizzle of balsamic glaze adds just the right amount of sweetness.
These are fantastic for entertaining and take under five minutes to assemble.
16. Roasted Chickpeas
Calories: ~130 kcal per ¼ cup
Roasted chickpeas are one of the best crunchy snack alternatives to chips. Toss canned chickpeas with a little olive oil, smoked paprika, garlic powder, and cumin, and roast at 400°F for 25–30 minutes until crispy.
They’re high in fiber and plant-based protein, making them one of the most filling snacks on this list relative to their calorie count. Make a big batch on Sunday and store it in an airtight jar for the week.
17. Kale Chips
Calories: ~50–70 kcal per serving
Kale chips are a revelation if you haven’t tried them. Toss torn kale leaves with a very light drizzle of olive oil and a pinch of sea salt, spread in a single layer on a baking tray, and bake at 300°F for 15–20 minutes until crispy.
They’re extraordinarily light, surprisingly satisfying, and packed with vitamins K, A, and C. A sprinkle of nutritional yeast adds a cheesy, savory flavor for virtually no calories.
18. Watermelon Cubes with Feta and Mint
Calories: ~90 kcal
This is one of the most refreshing low-calorie snacks imaginable, especially in summer. Watermelon is about 92% water, making it incredibly hydrating and filling for its calorie count. The salty, creamy feta creates a brilliant contrast with the sweet fruit, while fresh mint lifts the whole thing beautifully.
A pinch of tajín (a Mexican chili-lime seasoning) on the side takes this to another level.
19. Mini Turkey and Veggie Roll-Ups
Calories: ~100–120 kcal
Lay out thin slices of lean deli turkey, spread with a very thin layer of light cream cheese, and place a strip of cucumber and bell pepper along one edge before rolling tightly. Secure with a toothpick and serve.
These are high in protein, low in carbs, require no cooking whatsoever, and look presentable enough to serve guests. This is also a snack that benefits from some basic Mise en Place: How to Organize Your Cooking Like a Pro — having your ingredients prepped and ready makes assembly effortless.
20. Dark Chocolate and Strawberries
Calories: ~120–140 kcal
Ending on a note of pure pleasure — a small square or two of 85%+ dark chocolate paired with a handful of fresh strawberries is one of life’s genuinely great low-calorie indulgences. Dark chocolate is rich in antioxidants and, in small amounts, has been associated with cardiovascular benefits.
The natural sweetness of strawberries complements the deep bitterness of high-quality dark chocolate perfectly. This snack feels like a treat, which means you’ll actually look forward to eating healthily.
How to Build a Low-Calorie Snack Habit
Knowing which snacks are low-calorie is only half the battle. The other half is making those snacks accessible and convenient, because when hunger strikes, you’ll always default to whatever requires the least effort.
Here are a few practical strategies:
Prep in advance. Wash and cut vegetables at the start of the week. Boil a batch of eggs. Portion out nuts. Having snacks ready to grab from the fridge or pantry removes the friction of healthy eating.
Use food safety best practices. Prepped snacks need to be stored correctly to stay fresh and safe. Our Food Safety 101: Storage, Handling, and Temperature Guide covers everything you need to know about keeping food safe in the refrigerator and beyond.
Eat mindfully. Research consistently shows that eating slowly and without distractions leads to greater satisfaction from smaller amounts of food. Put your phone down, sit at a table, and actually taste what you’re eating.
Stay hydrated. Thirst is frequently mistaken for hunger. Before reaching for a snack, drink a full glass of water and wait five minutes. According to the Academy of Nutrition and Dietetics, staying well hydrated throughout the day supports better appetite regulation and overall metabolic function.
Don’t skip meals. Low-calorie snacks work best as bridges between proper, balanced meals — not as replacements. Skipping meals increases hunger hormones and makes it much harder to make smart snacking choices later.
Quick Reference: Calorie Count at a Glance
| Snack | Approx. Calories |
|---|---|
| Greek Yogurt with Berries | 100–130 kcal |
| Apple Slices with Almond Butter | 150 kcal |
| Hummus and Sliced Vegetables | 100–130 kcal |
| Hard-Boiled Eggs (2) | 140 kcal |
| Rice Cakes with Cottage Cheese | 90–110 kcal |
| Celery with Peanut Butter | 100 kcal |
| Edamame (½ cup) | 120 kcal |
| Air-Popped Popcorn (3 cups) | 90 kcal |
| Cucumber with Tzatziki | 80 kcal |
| Mixed Nuts (1 oz) | 160–180 kcal |
| Fresh Fruit Salad | 70–100 kcal |
| Tuna on Crackers | 140–160 kcal |
| Bell Peppers with Guacamole | 120–140 kcal |
| Banana with Nut Butter | 150 kcal |
| Caprese Skewers | 90–110 kcal |
| Roasted Chickpeas | 130 kcal |
| Kale Chips | 50–70 kcal |
| Watermelon with Feta and Mint | 90 kcal |
| Turkey and Veggie Roll-Ups | 100–120 kcal |
| Dark Chocolate and Strawberries | 120–140 kcal |
Conclusion
Smart snacking is one of the most sustainable habits you can build on a health journey. The 20 low-calorie snacks in this guide prove that eating well between meals doesn’t mean eating bland, unsatisfying food — it just means choosing ingredients that work for your body rather than against it.
Start by picking three or four snacks from this list that genuinely appeal to you, and build your weekly prep routine around them. Once healthy snacking becomes second nature, you’ll find it dramatically easier to maintain your calorie goals without ever feeling deprived.
Remember: the best low-calorie snack is the one you’ll actually look forward to eating. Find your favorites, keep them prepped and ready, and let smart snacking do the heavy lifting.
For more healthy cooking inspiration, explore all of our guides and recipes at skillsinthekitchen.com.