Finding snacks that are low in calories but still satisfying can make healthy eating much easier. The best low-calorie snacks are not simply foods with very few calories—they also provide protein, fiber, healthy fats, or plenty of volume to help you stay satisfied between meals.

Whether you’re trying to manage your weight, avoid unnecessary snacking, or simply want healthier options for work and busy days, these 25 low-calorie snacks that keep you full are easy to add to your routine.

Note: Calorie amounts are estimates. Actual calories can vary depending on portion size, ingredients, and brand.

What Makes a Low-Calorie Snack Filling?

A snack can be low in calories but leave you hungry again 20 minutes later. To stay satisfied, look for snacks that combine one or more of these nutrients:

• Protein – helps make snacks more satisfying.
• Fiber – adds bulk and can help you feel full for longer.
• Healthy fats – nuts, seeds, and nut butters provide satisfying fats, but portions matter.
• Water-rich foods – fruits and vegetables provide volume for relatively few calories.
• Whole grains – can provide fiber and longer-lasting energy.

A useful approach is to combine a low-calorie fruit or vegetable with a protein or healthy-fat source.

25 Low-Calorie Snacks That Keep You Full

1. Greek Yogurt With Berries

Approx. 120–170 calories

Plain Greek yogurt is a convenient source of protein, while berries add fiber and natural sweetness.

Try:

• ¾ cup plain Greek yogurt
• ½ cup strawberries or blueberries
• A sprinkle of cinnamon

Choose unsweetened yogurt when possible and add fruit instead of heavily sweetened toppings.

2. Apple With Peanut Butter

Approx. 150–190 calories

An apple provides fiber and water, while a small amount of peanut butter adds protein and fat.

Slice one small apple and pair it with about 1 tablespoon of peanut butter.

Tip: Measure peanut butter because calories can increase quickly with larger portions.

3. Hard-Boiled Egg and Cucumber

Approx. 90–120 calories

A hard-boiled egg provides protein and fat, while cucumber adds crunch and volume with very few calories.

Add a little black pepper or your favorite seasoning for extra flavor.

4. Carrots With Hummus

Approx. 100–150 calories

Baby carrots are naturally crunchy and low in calories. Hummus adds chickpea-based protein, fiber, and healthy fats.

A small serving of hummus with a cup of carrots makes an easy office or afternoon snack.

5. Cottage Cheese With Strawberries

Approx. 130–180 calories

Cottage cheese is a protein-rich option that pairs surprisingly well with fruit.

Combine:

• ½ cup low-fat cottage cheese
• ½ cup sliced strawberries

For additional flavor, add cinnamon or a few drops of vanilla extract.

6. Air-Popped Popcorn

Approx. 90–130 calories

Popcorn can be a surprisingly filling snack because you get a large amount of food for relatively few calories.

Choose air-popped popcorn and avoid loading it with butter or sugary toppings.

For flavor, try paprika, garlic powder, black pepper, or nutritional yeast.

7. Edamame

Approx. 120–190 calories

Edamame provides plant-based protein and fiber, making it one of the more substantial low-calorie snack choices.

A small bowl of steamed edamame with a little sea salt can work well when you want something savory.

8. Strawberries With Greek Yogurt

Approx. 100–150 calories

If you want something sweet without a large calorie load, strawberries and Greek yogurt are an easy combination.

The strawberries provide volume and fiber while yogurt adds protein.

9. Apple With Cinnamon

Approx. 80–100 calories

A whole apple can make a simple snack when you don’t need additional protein or fat.

Sprinkle cinnamon over sliced apple for extra flavor without adding many calories.

If you know you’ll be hungry again soon, pair the apple with a small serving of Greek yogurt or nuts.

10. Celery With Peanut Butter

Approx. 100–160 calories

Celery is very low in calories and provides plenty of crunch. A small amount of peanut butter makes it more satisfying.

Try two or three celery stalks with about 1 tablespoon of peanut butter.

11. Cottage Cheese With Blueberries

Approx. 130–180 calories

Cottage cheese and blueberries create a simple combination of protein, fiber, and natural sweetness.

This snack works particularly well when you want something filling without preparing a full meal.

12. Cucumber and Hummus

Approx. 80–140 calories

Cucumbers contain a lot of water, so they provide plenty of volume for relatively few calories.

Pair cucumber slices with a small portion of hummus for a more satisfying snack.

13. Orange and a Few Almonds

Approx. 130–170 calories

An orange provides fiber, water, and vitamin C, while almonds add healthy fats and some protein.

Keep the almond portion small because nuts are calorie-dense.

14. Greek Yogurt With Chia Seeds

Approx. 150–190 calories

Adding chia seeds to Greek yogurt can make a basic snack more substantial.

Try:

• ¾ cup plain Greek yogurt
• 1 teaspoon chia seeds
• A few berries

Chia seeds provide fiber and healthy fats.

15. Pear With Almonds

Approx. 160–200 calories

A pear provides natural sweetness and fiber, while a small portion of almonds adds texture and satisfying fats.

This combination is convenient for work, school, or travel.

16. Bell Peppers With Hummus

Approx. 100–150 calories

Sliced bell peppers are colorful, crunchy, and relatively low in calories.

Pair them with hummus for a snack that combines vegetables with protein, fiber, and healthy fats.

17. Banana With Cinnamon

Approx. 90–120 calories

A small banana is an easy grab-and-go snack.

Sprinkle it with cinnamon or slice it over a small serving of plain yogurt if you need something more filling.

18. Rice Cake With Cottage Cheese

Approx. 120–160 calories

A plain rice cake provides a crunchy base, while cottage cheese adds protein.

Top one rice cake with a few tablespoons of cottage cheese and black pepper.

For a sweet version, add sliced strawberries.

19. Blueberries With a Few Walnuts

Approx. 140–180 calories

Blueberries provide natural sweetness and fiber, while walnuts add healthy fats.

Keep the walnut serving controlled because nuts contain a significant amount of calories in a small volume.

20. Hard-Boiled Egg With Cherry Tomatoes

Approx. 100–130 calories

This is a simple savory snack that requires very little preparation.

Pair one hard-boiled egg with a handful of cherry tomatoes for protein plus a high-volume vegetable.

21. Oatmeal With Cinnamon

Approx. 130–180 calories

A small bowl of plain oatmeal can be a satisfying snack, particularly on colder days.

Use:

• ⅓–½ cup cooked oats
• Cinnamon
• A few berries or apple pieces

Avoid adding large amounts of sugar, syrup, or cream if you’re trying to keep the calories low.

22. Frozen Grapes

Approx. 100–110 calories per cup

Frozen grapes can feel like a dessert while remaining relatively simple.

Wash and freeze them in advance for an easy snack when you’re craving something cold and sweet.

23. Tomato and Cottage Cheese

Approx. 100–150 calories

Slice a fresh tomato and top it with cottage cheese.

Add black pepper, herbs, or a small amount of everything-bagel seasoning for extra flavor.

24. Homemade Mini Trail Mix

Approx. 150–200 calories

Trail mix can be nutritious, but store-bought versions can contain lots of added sugar and large portions of nuts.

Make your own with:

• A small amount of almonds
• Pumpkin seeds
• Unsweetened coconut
• A few raisins

Measure the total portion before eating.

25. Chia Berry Yogurt Cup

Approx. 150–200 calories

Combine plain Greek yogurt with berries and a small amount of chia seeds.

Refrigerate it for a few hours if you prefer a thicker texture.

This makes a convenient snack for meal prep and can be prepared the night before.

Best High-Protein Low-Calorie Snacks

If your main goal is staying full between meals, protein-rich snacks can be particularly useful.

Some options include:

• Greek yogurt
• Cottage cheese
• Hard-boiled eggs
• Edamame
• Hummus with vegetables
• Greek yogurt with chia seeds
• Cottage cheese with fruit

You don’t necessarily need a huge amount of protein in every snack. A balanced combination of protein, fiber, and volume can make a relatively small snack more satisfying.

Best Low-Calorie Snacks for Weight Management

If you’re trying to manage your weight, snacks can either support or work against your overall eating pattern.

Instead of choosing foods solely because they have the fewest calories, consider how satisfied you feel after eating them.

For example, eating a very small snack that leaves you hungry may lead to repeated snacking later. A slightly more substantial snack containing protein and fiber may fit better into your overall daily intake.

Good options include:

• Greek yogurt with berries
• Apple with a small amount of peanut butter
• Carrots with hummus
• Cottage cheese with fruit
• Air-popped popcorn
• Edamame
• Bell peppers with hummus

Low-Calorie Sweet Snacks

If your biggest challenge is afternoon or evening cravings for something sweet, try:

1. Greek yogurt with berries
2. Strawberries with yogurt
3. Apple with cinnamon
4. Frozen grapes
5. Banana with cinnamon
6. Cottage cheese with blueberries
7. Chia berry yogurt
8. Orange with a few almonds

Fruit can provide sweetness while also adding water and fiber.

Low-Calorie Savory Snacks

For people who prefer salty or crunchy foods, these options can be easier to stick with:

• Air-popped popcorn
• Cucumber with hummus
• Carrots with hummus
• Bell peppers with hummus
• Hard-boiled egg with cucumber
• Edamame
• Tomato with cottage cheese
• Rice cake with cottage cheese

Seasonings such as paprika, garlic powder, black pepper, chili powder, and herbs can add flavor without significantly increasing calories.

How to Make Low-Calorie Snacks More Filling

Pair Protein With Fiber

One of the easiest strategies is to combine a protein source with a fiber-rich food.

For example:

Greek yogurt + berries

or

Egg + vegetables

or

Cottage cheese + fruit

This gives you more nutritional variety than relying on a single low-calorie food.

Choose High-Volume Foods

Fruits and vegetables contain water and can provide substantial food volume for relatively few calories.

Good choices include:

• Cucumbers
• Tomatoes
• Strawberries
• Watermelon
• Oranges
• Carrots
• Bell peppers
• Apples

Watch Calorie-Dense Toppings

Foods such as nuts, seeds, cheese, peanut butter, and almond butter can be nutritious, but portions matter.

For example, one tablespoon of peanut butter can fit easily into a low-calorie snack, while several large spoonfuls can turn the same snack into a much higher-calorie option.

Prepare Snacks Before You’re Hungry

Planning snacks ahead of time can make healthier choices easier.

You can prepare:

• Hard-boiled eggs
• Washed fruit
• Cut vegetables
• Portion-sized nuts
• Greek yogurt cups
• Homemade trail mix
• Popcorn

Keep convenient options where you’re most likely to need them, such as your office refrigerator or kitchen.

Low-Calorie Snacks for Work

If you’re looking for snacks to keep at work, consider foods that are easy to portion and store.

Some practical choices are:

• Greek yogurt and berries
• Apples
• Oranges
• Almonds
• Popcorn
• Carrots and hummus
• Cottage cheese
• Edamame
• Rice cakes
• Homemade trail mix

For perishable foods such as yogurt, cottage cheese, eggs, and cut vegetables, use appropriate refrigeration and food-safety practices.

Are Low-Calorie Snacks Good for Weight Loss?

Low-calorie snacks can be useful for weight management when they fit into your overall eating pattern.

However, a snack being low in calories does not automatically make it beneficial for weight loss. Your overall calorie intake, food quality, activity level, preferences, and individual needs all matter.

The goal is not to choose the snack with the smallest possible calorie number. Instead, look for foods that provide nutrition and help you manage hunger while fitting comfortably into your overall diet.

How Many Calories Should a Snack Have?

There is no single calorie target that works for everyone.

Your ideal snack size depends on factors such as:

• Your overall calorie needs
• How long until your next meal
• Your activity level
• Your hunger level
• Your individual health and nutrition goals

For some people, a 100-calorie snack may be enough. Others may need a 150–250 calorie snack to stay satisfied until their next meal.

The important thing is to consider the snack as part of your total daily eating pattern.

Frequently Asked Questions

What are the best low-calorie snacks that keep you full?

Protein- and fiber-rich combinations such as Greek yogurt with berries, cottage cheese with fruit, edamame, eggs with vegetables, and hummus with vegetables can be satisfying while remaining relatively low in calories.

What is a filling snack under 100 calories?

Some options include a small apple, cucumber slices, strawberries, air-popped popcorn, or a hard-boiled egg, depending on portion size.

What low-calorie snack has the most protein?

Greek yogurt, cottage cheese, eggs, and edamame are among the more protein-rich options on this list. Exact protein amounts depend on the brand and serving size.

Can I eat snacks at night?

You can include a snack at night if you’re genuinely hungry and it fits your overall eating pattern. A small protein-rich option such as Greek yogurt or cottage cheese may be more satisfying than highly processed snack foods.

Are nuts good low-calorie snacks?

Nuts can be nutritious and satisfying, but they are relatively calorie-dense. A measured small portion is usually more appropriate when you’re specifically trying to keep calories low.

Final Thoughts

The best low-calorie snacks that keep you full are not necessarily the foods with the lowest calorie numbers. Instead, focus on snacks that combine protein, fiber, healthy fats, and high-volume foods.

Greek yogurt with berries, apples with a small amount of peanut butter, vegetables with hummus, cottage cheese with fruit, eggs with vegetables, and air-popped popcorn are all simple choices that can fit into a balanced eating pattern.

Keep portions realistic, choose minimally processed foods when practical, and remember that snacks work best when they complement your overall diet rather than replacing balanced meals.