The best low-calorie snacks for weight loss include options like fresh fruit with Greek yogurt, vegetables with hummus, and hard-boiled eggs with nuts. These foods are low in calories yet high in protein, fiber, and healthy carbs that curb hunger and provide steady energy.
Greek yogurt is high in protein; choose a non-fat version for less calories.
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Total estimated calories: 158 calories (one 5.5-ounce container of non-fat Greek yogurt and a cup of berries)
Non-fat Greek yogurt is low in calories and high in protein, with about 92 calories and 16.1 grams (g) of protein per 5.5-ounce (oz) container. Protein helps support weight loss by keeping you full for longer and helping you maintain lean muscle. Your body also burns more calories digesting protein than it does digesting fats or carbs, which may slightly increase your metabolism.
Many yogurts also contain beneficial bacteria called probiotics. Probiotics are important for gut health and digestion.
Pairing fruit with Greek yogurt adds natural sweetness without added sugar. Fruit, especially berries, is low in calories and high in fiber, which can increase fullness and support weight management.
Hummus is rich in filling plant protein, while fresh veggies provide a crunchy, low-calorie bite.
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Total estimated calories: 70 calories (one tablespoon of hummus with a handful of baby carrots)
Vegetables like carrots, cucumbers, bell peppers, and cherry tomatoes offer a lot of volume for very few calories. They also provide vitamins, fiber, and antioxidants that protect your cells from damage.
Pairing them with a tablespoon of hummus adds plant-based protein, healthy fats, and fiber for about 35 calories.
This combination makes an excellent weight-loss snack because it helps curb hunger between meals and supports stable blood sugar.
Hard-boiled eggs are rich in filling protein while nuts offer healthy fats.
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Total estimated calories: 242 calories (one hard-boiled egg with one ounce of almonds)
This snack offers high-quality protein with healthy fats that help keep you satisfied longer. One large hard-boiled egg has about 78 calories and 6.3 grams of protein.
Nuts, like almonds or pistachios, add crunch, fiber, and healthy fats. Because nuts are calorie-dense, portion control is important. Pair one hard-boiled egg with a small handful (one ounce) of nuts to keep calories in check while still enjoying a filling, nutrient-rich snack.
Popcorn without added butter or salt provides a low-calorie, fiber-rich snack.
Total estimated calories: 93 calories (three cups of air-popped popcorn)
Air-popped popcorn without added butter is another low-calorie, filling snack. You can enjoy a large portion for relatively few calories—about 100 calories for three cups.
Popcorn also provides whole grains and around 3 grams of fiber per three-cup serving. Fiber helps keep you satisfied and supports healthy digestion.
Whole grain crackers and reduced-fat cheese provide a filling snack rich in fiber and protein.
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Total estimated calories: 150–200 calories, depending on the type of crackers and cheese you choose.
Crackers and cheese make a portable, low-calorie snack. When choosing crackers, check the ingredient list and make sure the first ingredient is whole grain or whole-wheat flour. Whole grains provide fiber, which helps keep you full longer.
Stick to the serving size on the label to keep calories in check. Pair the crackers with a small portion of reduced-fat cheese for protein and nutrients like calcium and vitamin D. Individually wrapped cheeses can be a good option for easy portion control.
If you prefer a plant-based option, swap the cheese for bean dip or nut butter.
Choosing the right snacks can help you stay full and energized between meals. Look for snacks that include a mix of protein, healthy carbs, and fiber. This combination helps steady your blood sugar, reduce hunger, and keep you satisfied longer.
When possible, choose whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide your body with important vitamins, minerals, and fiber without adding many extra calories.
Also, be mindful of portions so your snack stays within your desired calorie range and supports your overall health goals.
