Add these low-calorie snacks to fill you up for hours!

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Need low-calorie snack ideas? Here are some sweet and savory snacks that can fill you up between meals.

Low-calorie snacks that fill you up

Snacks can fit into a healthy eating plan but if you are trying to lose weight you want to make sure the calories fit within your daily budget. Pairing a protein or healthy-fat choice with a veggie, fruit, or whole grain is a great way to have variety and also keep you full longer. Because they are digested more slowly, protein and fat stay with you longer than carbs. This does the job to keep you satisfied until your next meal. Also, choosing healthy snacks instead of junk food punches up your nutrition for the day.

Dietitian-approved low-calorie snack ideas

Super light snacks with less than 50 calories

1 small clementine orange and 4 pistachios
I ounce turkey breast with 1 teaspoon mustard, wrapped in a lettuce leaf
I rice cake, 1 teaspoon light cream cheese, and a dash of cinnamon
1/3 cup blueberries with 2 tablespoons light whipped topping
1 ginger snap cookie & unsweetened herbal tea such as cinnamon spiced or ginger tea
6 ounces Crispy zucchini chips and 1 tablespoon hummus
1 cup non-starchy* vegetables - raw, roasted, or grilled with salsa or hot sauce
1 sweet or dill pickle (note: high in sodium)

*Non-starchy vegetables to eat raw: Bamboo shoots, bean sprouts, bell peppers, broccoli, carrot, cauliflower, celery, chayote, cucumber, jicama, mushrooms, radishes, snow peas, tomatoes, zucchini

*Non-starchy vegetables that are great for roasting, to eat hot or cold: Asparagus, broccoli, bell peppers, Brussels sprouts, carrots, cauliflower, chayote, eggplant, greens, kale, leeks, mushrooms, spinach, summer squash (crookneck, zucchini), swiss chard

Light snack ideas at 50-99 calories

8-ounce skinny mocha or latte (skim milk, sugar-free syrup)
1 graham square and 4 ounces light vanilla soy milk
4 ounces Greek yogurt with vanilla
1/2 cup berries or sliced melon with 2 tablespoons whipped topping
10 frozen grapes dipped in 1 tablespoon chocolate hummus
1/8 avocado slice spread on thin-sliced whole-grain toast
2 ounces lean ham wrapped around a small melon slice
1 serving cucumber boats
1 tablespoon nut butter on 3 celery sticks
1/4 cup 2% low fat cottage cheese and 1/2 cup strawberries

100-150 calories

12-ounce skinny mocha or latte (skim milk, sugar-free syrup)
1 ounce cheese and small apple or pear
1 tablespoon nut butter and 1/2 medium banana
1/4 cup trail mix
3 cups air-popped popcorn and 1 tablespoon grated parmesan cheese
1 small bag light microwave popcorn (100 cal bag)
1 tablespoon nut butter on 2 celery sticks with 1 tablespoon raisins
5 ounces low-fat vanilla yogurt topped with 1 teaspoon pumpkin seeds
1/2 sandwich thin with 1 ounce turkey & lettuce, tomato, and mustard
1 cheese stick and 1 ounce whole-grain crackers
1/2 cup low-fat cottage cheese with 1 tablespoon reduced-sugar jam and 1/2 ounce whole-grain crackers
1/3 cup low-fat cottage cheese and 1 teaspoon hazelnut spread
12 baby carrots with 3 tablespoons hummus
1/2 cup roasted chickpeas
1 whole wheat fig bar and 6 ounces 1% milk

151 - 200 calories

1 ounce sweet & salty snack mix
15 almonds & 12 cherry tomatoes
1 ounce cheddar cheese & 1 ounce olives
1 ounce roasted kale chips
1 cheese stick, 10 whole-grain crackers, and 1 small apple
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
4 dried apricot halves, 1 ounce pepper jack cheese, & 4 whole-grain crackers

As you can see from these snack lists, there are many food combinations to make tasty, satisfying snacks to keep you fueled between meals. Enjoy!