20 Lower-Calorie Snacks That'll Satisfy Your Sweet and Savory Cravings
Snacks fill in the gaps between meals. Maybe you’re feeling a little hungry after a long meeting or you need a boost after a workout. Some of us have a habit of grazing all day — and all those bites here and there add up. Lower-calorie snacks are a way to feel satisfied without overdoing it.
Plus, some lower-calorie snacks often contain fiber and water.
“Fiber is key in terms of keeping you full and allowing you to keep the calorie content of your diet under control, as fiber provides very little in the way of calories,” explains Banna.
Fiber, protein, and volume make lower-calorie foods filling. Many fruits and veggies have water, which doesn’t add any calories, while popping, puffing, and baking with air are other ways to add volume to food without adding calories.
But when it comes to lower-calorie snacks, just because a package promises a lower-calorie treat, it doesn’t mean what you’re getting is actually good for you.
Here are some tasty lower-calorie snacks (under 150 calories) to add to your grocery list.
A cup of air-popped popcorn has 31 calories, 1 gram of protein, and 1 gram of fiber (without any butter or added flavors). Nosh through a whopping three cups and you’re looking at 92 calories, 3 grams of protein, and 3 grams of fiber.
2. SkinnyPop Flavored Popcorn
Nicely portioned 100-calorie, flavored popcorn packs like SkinnyPop white cheddar are a lower-calorie swap for cheese curls perfect for home movie time.
When you’re really craving potato chips, swap fried chips for baked chips like a 100-calorie serving of Popchips. (Keep in mind though, there are healthier snack options with less salt and additives.)
4. Apple Chips
If you’re looking for lower-calorie sweet snacks, fruit chips with no added sugar like Bare Fuji crunchy cinnamon apple chips have 90 calories and 4 grams of fiber per one-ounce serving.
5. Sliced Fresh Apples
6. Seaweed Snacks
These paper-thin baked seaweed chips are oddly addictive. Thankfully, they only have 85 calories per serving with 2 grams of fiber and are an excellent source of vitamin A. Keep in mind that many brands contain added oil, salt, and other flavorings. You can buy some that are unsalted if you’re trying to limit your sodium intake.
7. Savory Beans
Among lower-carb, lower-calorie snacks, BRAMI lupini bean snacks have 60 calories per serving and 7 grams of protein. Maybe you never considered beans as a snack, but they’re yummy! Do keep in mind that these are high in sodium, if that’s something you’re watching.
8. Raw Almonds
Almonds are not technically a lower-calorie food, but consuming them in moderation (like a 100-calorie pack of Blue Diamond raw almonds) provides a lower-calorie snack packed with nutrients and protein. These come in savory and sweet options, so they’re a great go-to quick snack.
You can also DIY your own snack-size portions of almonds and other nuts with this handy guide.
9. Melba Toast
These crunchy, mini toasts have around 20 calories a slice making them a good vehicle for a thin layer of nut butter.
10. Crispbread Crackers
These Scandinavian mainstays like Wasa have a light and crispy texture and around 37 calories a slab, plus 2 grams of fiber.
11. Puffed Brown Rice Cakes
Rice cakes are a gluten-free snack option with 100 calories per serving, plus 2 grams each of protein and fiber.
12. Baby Carrots
An approximate two-thirds cup serving of raw carrots has around 30 calories — and they’re loaded with water to keep you hydrated (and fiber to keep you full). Nibble on them right out of the bag or with some hummus.
13. Cucumber Slices
An entire large cucumber only has around 30 calories but still packs 1 gram of fiber. Slicing it up into rounds is a refreshing, lower-cal snack on its own or dipped into a serving of sugar-free dressing.
14. Skyr-Style Yogurt
Strained, plain nonfat yogurt like Siggi’s has only 90 calories, 16 grams of protein, and 6 grams of carbohydrates per serving.
A cup of fresh blueberries has 86 calories and 4 grams of fiber for a refreshing snack, or use a few as a naturally sweet topping for yogurt.
15. Freeze-Dried Strawberries
Looking for a way to replace fruit-flavored candy? Freeze-dried strawberries have 1 gram of fiber and only around 60 calories per serving. Trader Joe’s has unsweetened and unsulfured ones that hit the spot.
16. Moon Cheese Cheddar Bites
17. String Cheese Sticks
Portioned out string cheese like Horizon Organic string cheese sticks have 80 calories per stick and 7 grams of protein. Remember the good old days of grade school and finding one of these in your lunchbox?
18. Harvest Snaps
A one-ounce bag of these pea snack crisps only has 130 calories and 5 grams of protein (and they’re gluten-free).
19. Baked Tortilla Chips and Salsa
Baked tortilla chips have 127 calories per serving and 3 grams of protein, and Tostitos chunky salsa only has 10 calories for two tablespoons for a surprisingly lower-cal snack. You can choose any brand, but since salsa is already plenty salty, we suggest choosing chips (like these grain-free ones from Siete) that don’t add any salt.
20. Hard-Boiled Eggs
Eggs clock in around 78 calories and 6 grams of protein. Peel and eat a hard-boiled egg with a light sprinkle of salt and pepper for a lower-calorie snack, or whip up some healthier deviled eggs for a quick bite.