40+ Low-calorie snacks for weight loss (that actually fill you up!)

Kiran Campbell, RDN - Registered Dietitian Nutritionist

If you're on a weight-loss journey and wondering what snacks are good for weight loss without leaving your stomach growling, you're in the right place. We've rounded up the best low-calorie snacks for weight loss, organized by calorie range so you can snack with confidence.

How to choose low-calorie snacks for weight loss that work for you

Here's the secret your hunger doesn't want you to know: protein and healthy fat are your BFFs. Unlike carbs (which digest pretty quickly), protein and fat take longer for your body to break down — which means you feel full longer. Pair either of those with some fiber from veggies, fruit, or whole grains, and you've got a snack that actually does its job.

Choosing healthy snack ideas for weight loss over processed junk food also gives your body more nutrients per calorie. That's a win-win. You're not just eating less, you're eating better. Snacks account for about 20% of daily calories for U.S. adults, so making smarter, lower-calorie choices can really add up over the course of a day.

Dietitian-approved low-calorie snack ideas by calorie range

Whether you need something tiny to hold you over or a more satisfying mini-meal, we've got options at every calorie level. These are all the best low-calorie snacks for weight loss that real people actually enjoy eating (no sad celery sticks by themselves, promise).

Under 50-calorie snacks (Noshes and nibbles)

These are your "I just need a little something" snacks. Perfect for when you're not super hungry but want to avoid mindless munching.

• 1 small clementine orange and 4 pistachios
• 1 serving Turkey and Lettuce Wrap
• 1 rice cake, 1 teaspoon light cream cheese, and a dash of cinnamon
• 1/3 cup blueberries with 2 tablespoons light whipped topping
• 1 gingersnap cookie and unsweetened herbal tea (cinnamon-spiced or ginger)
• 1 serving Crispy Zucchini Chips and 1 tablespoon of hummus
• 1 cup non-starchy* vegetables (raw, roasted, or grilled) with salsa or hot sauce
• 1 sweet or dill pickle (heads up: high in sodium!)

*Non-starchy veggies to snack on raw: Bell peppers, bean sprouts, broccoli, carrots, cauliflower, celery, chayote, cucumber, tomatoes, radishes, jicama, sugar snap peas

*Non-starchy veggies great for roasting: Asparagus, broccoli, bell peppers, carrots, cauliflower, greens, leeks, Brussels sprouts, mushrooms, eggplant, kale, spinach, summer squash, swiss chard, zucchini

50–99 calorie snacks (Pick-me-ups)

The sweet spot for a little more staying power without making a big calorie dent.

• 1 cup skinny mocha or latte (skim milk, sugar-free syrup)
• 1 graham cracker square and 1/2 cup light vanilla soy milk
• 1 serving Greek Yogurt with Vanilla
• 1/2 cup berries or sliced melon and 2 tablespoons whipped topping
• 10 frozen grapes dipped in 1 tablespoon of chocolate hummus (yes, chocolate hummus is real and it's amazing)
• 1/8 avocado spread on thin-sliced whole-grain toast
• 2 ounces (57g) lean ham wrapped around a small melon slice
• 1 serving Cucumber Boats
• 1 tablespoon nut butter on 3 celery sticks
• 1/4 cup low-fat cottage cheese and 1/2 cup strawberries

100-150 calorie snacks (The sweet spot)

This range is a crowd favorite: enough to satisfy, not enough to derail. These 100-150 calorie snacks are perfect for those moments when you’re still hungry but your calorie budget is tight!

• 12 fluid ounces (355 ml) skinny mocha or latte (nonfat milk, sugar-free syrup)
• 1 light string cheese and a small apple or pear
• 1 tbsp nut butter + 1/2 medium banana
• 1/4 cup Energy Trail Mix
• 3 cups air-popped popcorn and 1 tablespoon grated Parmesan cheese
• 1 small bag light microwave popcorn (100-calorie bag)
• 1 tablespoon nut butter on 2 celery sticks and 1 tablespoon raisins
• 3/4 cup low-fat vanilla yogurt and 1 teaspoon pumpkin seeds
• 1/2 sandwich thin and 1 ounce (28 g) turkey with lettuce, tomato, and mustard
• 1 cheese stick and 4 whole-grain crackers
• 1/2 cup low-fat cottage cheese and 1 tablespoon reduced-sugar jam and 2 whole-grain crackers
• 1/3 cup low-fat cottage cheese and 1 teaspoon hazelnut spread
• 12 baby carrots and 3 tablespoons hummus
• 1 serving Lighter Roasted Kale chips
• 1/2 cup Roasted Chickpeas
• 1 whole wheat fig bar and 3/4 cup 1% milk
• 1 serving Sweet and Salty Snack Mix

200-calorie snacks (Sizeable snacking options)

Need something more substantial? These 200-calorie snacks are almost enough to double as a light meal when life gets busy.

• 15 almonds and 15 cherry tomatoes
• 1 ounce (28 g) cheddar cheese and 10 Kalamata olives
• 1 cheese stick and 6 whole-grain crackers
• 1/4 cup black beans on a small whole wheat tortilla with 1 tablespoon salsa
• 3 tablespoons hummus and 1 mini whole wheat pita with sliced cucumber, tomato, and carrot
• 1 serving Dried Apricot Pepper Jack Cheese and Crackers
• 12 corn tortilla chips with 1 serving Classic Guacamole
• 1 whole grain English muffin with 3 tablespoons marinara and 1 ounce (28 g) part-skim mozzarella cheese
• 2 hard-boiled eggs and a small apple

Low-calorie snack ideas can fit into any calorie budget

As you can see, the world of low-calorie snacks for weight loss is way bigger (and tastier!) than you might think. From sweet to savory, crunchy to creamy, there really is something for every craving and every calorie budget.

The key takeaway? Snacking doesn't have to be the enemy of weight loss. When you pair the right foods together and stay mindful of portions, snacks can actually support your goals by keeping your energy up, your hunger in check, and your mood out of the danger zone.

Start by picking two or three options from the lists above that sound genuinely good to you: not just "healthy good," but actually delicious. Because the best snack is the one you'll actually eat. Now go enjoy that cheese and apple combo with zero guilt. You've earned it!

Related content

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20 Healthy carb-counted snacks from a dietitian’s kitchen

Adapted from original content from Brenda Braslow, MS, RDN, CDCES

Reviewed by: Sue Heikkinen, MS, RDN, CDCES

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