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These 30 Low Calorie Snacks will keep you full and satisfied on a diet. Whether you’re trying to lose weight or simply need small calorie snacks in-between meals, in this blog post you’ll find plenty of ideas. All are under 100 calories!
Is snacking good for weight loss?
Snacking is healthy and it can actually help you lose weight – if you choose the right foods and keep an eye on quantities. It provides your body with essential nutrients, keeps your blood sugar stable and prevents overeating at lunch or dinner. If you struggle with overeating at night, conscious snacking may be the solution. Many of my nutrition coaching clients were finally able to put an end to late-night cravings just by implementing regular high protein and low calorie snacks through the day.
How to make a low calorie snack
When trying to lose weight, choices matter. It’s important to have healthy snacks with little calories, but plenty of protein, fibers and nutrients. This ensures you satisfy your hunger without guilt. Greek yogurt and berries is a good snack for weight loss – packed with protein, antioxidants and nutrients. Here is a simple blueprint on how to make a balanced small meal at home.
- Choose a lean protein – Protein is the secret, as it promotes satiety, provides your body with essential amino acids, and prevents losing muscle mass on a calorie deficit. Good sources are 0% fat Greek yogurt, nonfat cottage cheese, turkey breast, hard boiled eggs and egg whites, tofu, and protein powder.
- Add healthy carbohydrates – While fruits and vegetables provide your body with vitamins and minerals, complex carbs with fibers keep you full for longer. Great picks are blueberries, strawberries, apples, watermelon, cucumber, rolled oats, wholegrain rice cakes, and wholegrain pita chips.
- Include a few healthy fats – Foods like almonds, cashews, pumpkin seeds and avocados contain monounsaturated and polyunsaturated fats plus other nutrients. Heart-healthy fats are also highly satisfying, meaning you won’t get hungry within 30 minutes.
The best low calorie snacks
Below you can find a collection of recipes for the 30 best snacks for weight loss. Sweet, savory, salty or crunchy, there is an idea for anyone. Some are vegan, others are low carb, and most are high protein. They are all under 100 calories!
Chocolate protein pudding (99 kcal)
The series starts with one of the best healthy sweet snack for weight loss – chocolate pudding. My protein pudding recipe tastes rich and chocolatey as the original, but without all the sugars and fats. Plus, it’s high in protein and low in carbs, making it ideal to satisfy your late-night cravings. Here are the nutritional values for ⅓ of the recipe.
Nutritional values
- Calories: 99 kcal
- Protein: 19 g
- Carbohydrates: 2.6 g
- Fat: 1.5 g
Cottage cheese queso (103 kcal)
Forget cheesy dips loaded with calories, saturated fats and artificial nasties. My cottage cheese queso is healthy, high protein, low cal and keto. Served with air fryer tortilla chips, it’s perfect for low calorie Super Bowl snacks. Here’s the nutritional breakdown for ½ serving.
Nutritional values
- Calories: 103.5 kcal
- Protein: 10.5 g
- Carbohydrates: 2.2 g
- Fat: 6.2 g
Frozen yogurt (100 kcal)
Snacking low calorie should not be boring! We continue the list with frozen yogurt, a refreshing snack for spring and summer that tastes like ice cream. But healthy, low sugar, low calorie and high in protein. My frozen yogurt recipe is super simple and diet-friendly.
Nutritional values
- Calories: 100 kcal
- Protein: 7 g
- Carbohydrates: 20 g
- Fat: 0.6 g
Air fryer crispy chickpeas (75 kcal)
Air fryer chickpeas are tasty low calorie vegan snacks for weight loss. They’re healthy, high protein, high fiber and easy to make in the air fryer. Additionally, they’re crispy, savory and so satisfying with all their spicy flavors and crispy textures. One handful of my homemade air fryer chickpeas (½ serving) provides just about 75 kcal.
Nutritional values
- Calories: 75 kcal
- Protein: 3.5 g
- Carbohydrates: 8 g
- Fat: 2.6 g
Cottage cheese chips (96 kcal)
If you are looking for low cal salty snacks, try cottage cheese chips. A handful of my cottage cheese chips has over 9 grams of protein, only 3 grams of carbs, and plenty of flavor. By following my easy recipe, you can make packaged chips healthy, using just 1 ingredient.
Nutritional values
- Calories: 96 kcal
- Protein: 9 g
- Carbohydrates: 3 g
- Fat: 3.2 g
Rice cakes with cottage cheese (98 kcal)
Besides being extremely low calorie, this snack is also high protein, filling and oh so delicious. You can serve them with a sprinkle of sea salt and seasonings on top, for more taste. Two rice cakes with ⅓ cup of low fat cottage cheese provide about 98 calories.
Nutritional values
- Calories: 98 kcal
- Protein: 11 g
- Carbohydrates: 13 g
- Fat: 1.3 g
Homemade protein balls (78 kcal)
Low calorie protein balls are the perfect post workout, low calorie sweet snack. Made at home with protein powder, peanut butter and Greek yogurt, they pack over 7 grams of protein. The best thing is, my protein ball recipe is so simple and budget friendly.
Nutritional values
- Calories: 78 kcal
- Protein: 7.6 g
- Carbohydrates: 5.5 g
- Fat: 3.8 g
Greek yogurt and blueberries (91 kcal)
This is of the best snacks for low calorie diet, weight loss and fitness. Pairing half a cup of nonfat, unsweetened Greek yogurt with ⅓ cup of fresh blueberries will satisfy your hunger, keep you full until the next meal, and load you up with protein and antioxidants. You can choose fresh or frozen blueberries, the nutritional values will not change.
Nutritional values
- Calories: 91 kcal
- Protein: 16 g
- Carbohydrates: 11 g
- Fat: 2 g
Popcorn (47 kcal)
The weekend is coming, and I’ve got you covered for movie night. Microwave or air fryer popcorn is a high volume healthy snack under 50 calories, perfect to eat when bored. For a balanced small meal, make your own with very little oil and pair it with a protein. Cottage cheese or hard boiled eggs are great picks.
Nutritional values
- Calories: 46.9 kcal
- Protein: 1.4 g
- Carbohydrates: 9.3 g
- Fat: 0.5 g
Hummus and celery sticks (97 kcal)
Looking for good low calorie savory snacks? Try this classic combo, hummus and celery sticks. It’s tasty, satisfying and so simple. The best thing is that the whole dish has under 100 kcal, because celery has almost zero calories. You don’t like celery? Choose other veggies such as carrots or cucumber. Here’s the nutritional information for 3 tablespoons of hummus and a handful of celery sticks.
Nutritional values
- Calories: 97 kcal
- Protein: 3 g
- Carbohydrates: 7 g
- Fat: 2 g
Egg white bites (50 kcal)
Looking for snacks under 50 calories? Try these copycat Starbucks egg white bites. One egg white bite has just 50 kcal, and it tastes delicious just like the original. They’re also high protein and low fat. To cap it all, homemade egg white bites are meal prep-friendly, the perfect snack on the go.
Nutritional values
- Calories: 50 kcal
- Protein: 8.2 g
- Carbohydrates: 1.1 g
- Fat: 1.5 g
Apple with almonds (95 kcal)
This combo is perfect for all those people who are always on a rush and need healthy snacks with little calories. Pairing one small apple with 5 almonds will give you a refined sugar-free, nourishing treat to stay full for hours. Both apple and nuts are high fiber foods, almonds are also a great source of protein and healthy fats.
Nutritional values
- Calories: 95 kcal
- Protein: 2 g
- Carbohydrates: 20 g
- Fat: 3 g
Peanut butter and banana (79 kcal)
If you think that you can’t eat peanut butter on a diet, it’s time to change your mind. When it comes to making a snack, it’s all about quantity. Anything can fit, if in the right amount. Spread ½ tbsp of peanut butter over half banana and you’ll get a perfect afternoon treat or pre workout snack under 100 calories.
Nutritional values
- Calories: 79 kcal
- Protein: 2 g
- Carbohydrates: 10 g
- Fat: 4 g
Tuna cucumber boats (95 kcal)
Tuna cucumber boats come in handy for low calorie summer snacks. They’re fresh and satisfying, with lots of protein from tuna and nutrients from fresh cucumbers. If you didn’t know it yet, cucumber is one of the best food for weight loss.
Nutritional values
- Calories: 94.6 kcal
- Protein: 8.4 g
- Carbohydrates: 3.2 g
- Fat: 5.7 g
Rice cake pizza (74 kcal)
Looking for tasty healthy snacks under 100 calories? Try rice cake pizza. It’s so quick and easy to make, in the air fryer or in the oven. You just need to spread some tomato sauce over a rice cake, top with 1 oz low fat mozzarella and spray with little olive oil. Finish off with a sprinkle of your favorite seasonings and air fry or bake for a couple of minutes, until the cheese has melted.
Nutritional values
- Calories: 74 kcal
- Protein: 6 g
- Carbohydrates: 6 g
- Fat: 3 g
Skinny banana bread (47 kcal)
If you are on a diet but have the sweet tooth, my low calorie banana bread recipe is for you. Moist and delicious, it’s a low fat, low calorie and healthy alternative to the original. You will love it as a light late-night treat to sleep well without feeling hungry.
Nutritional values
- Calories: 47 kcal
- Protein: 1.4 g
- Carbohydrates: 9.3 g
- Fat: 0.5 g
Protein smoothies (69 kcal)
From fruit to chocolate, you can make smoothies and shakes in any flavor you like. Add a protein like Greek yogurt or protein powder, and you’ll whip up the best refreshing diet snack for the warm season. Here on MattsfitChef I’ve compiled a list of my 15 favorite low calorie smoothies – most are under 100 calories, with one clocking at 69 calories.
Nutritional values
- Calories: 69 kcal
- Protein: 7 g
- Carbohydrates: 8 g
- Fat: 2 g
Cottage cheese with blueberries (98 kcal)
We all know Greek yogurt with berries, but what about cottage cheese? Cottage cheese makes healthy snacks that are filling, high protein and so satisfying. It tastes delicious not only savory, but also sweet, stirred with fresh blueberries. Half a cup of low fat cottage cheese with a handful of fresh blueberries is a snack with less than 100 calories.
Nutritional values
- Calories: 98 kcal
- Protein: 19 g
- Carbohydrates: 7 g
- Fat: 2 g
Sugar-free brownies (84 kcal)
It may surprise you that chocolate can be good for the diet. These sugar free brownies are some of the best healthy sweet snacks to make at home. Clocking at 84 calories, they will satisfy your dessert cravings while helping you reach your goals.
Nutritional values
- Calories: 84 kcal
- Protein: 3.6 g
- Carbohydrates: 9.3 g
- Fat: 3.2 g
Egg whites with cheese (86 kcal)
Did you know that an egg white has just 17 calories? Egg whites are an incredible source of protein, great to fill you up and maintain your blood sugar levels constant. Boil 2 egg whites, peel them, and eat with 1 oz of low fat cheese, a combo with just 86 kcal.
Nutritional values
- Calories: 86 kcal
- Protein: 13 g
- Carbohydrates: 0 g
- Fat: 4 g
Celery sticks with cottage cheese (59 kcal)
Celery sticks are nearly zero calorie snacks, they consists mainly of water and fiber. Pair with a quarter of a cup of fat free cottage cheese and you will get a more balanced meal. Tasty, filling and high protein!
Nutritional values
- Calories: 59 kcal
- Protein: 11 g
- Carbohydrates: 2 g
- Fat: 1 g
Homemade protein popsicles (56 kcal)
Clocking at 56 calories, Greek yogurt protein popsicles are the perfect healthy snack for Summer. The combination of protein with fruit gives your body the nutrients it needs, all while satisfying your sweet cravings on a diet.
Nutritional values
- Calories: 56.5 kcal
- Protein: 7.2 g
- Carbohydrates: 6.2 g
- Fat: 0.5 g
Cottage cheese dip (99 kcal)
Eating a good balance of protein, carbohydrates and fats is key for making low calorie snacks more filling. That’s exactly what my cottage cheese dip delivers. Rich, creamy and well seasoned, it tastes delicious and is highly satisfying. Perfect for game day, Super Bowl and picnics!
Nutritional values
- Calories: 98.9 kcal
- Protein: 9.3 g
- Carbohydrates: 3.4 g
- Fat: 5.8 g
Apple with peanut butter (99 kcal)
Time for a quick sweet treat to stay full and satisfied until the next meal. Slice a small apple and spread it with half a tablespoon of natural peanut butter. You can enjoy it on its own, or with ⅓ cup of nonfat Greek yogurt for more protein.
Nutritional values
- Calories: 106 kcal
- Protein: 2 g
- Carbohydrates: 18 g
- Fat: 4 g
Hard boiled eggs (71 kcal)
Unlike common belief, hard boiled eggs are best friends of your diet. One large egg has only 71 calories and 0.4 g of carbs, but packs a punch of complete protein. To my nutrition coaching clients, I often recommend eggs for breakfast, dinner or as small protein snack under 100 calories.
Nutritional values
- Calories: 71 kcal
- Protein: 6.3 g
- Carbohydrates: 0.4 g
- Fat: 4.8 g
Carrot fries (80 kcal)
Jazz up your carrots and make crispy carrot fries! Baked or air fried, they are perfect to satisfy your fast food cravings without guilt. To make your snack more complete, pair them with ⅓ cup of nonfat cottage cheese or 2 egg whites.
Nutritional values
- Calories: 80 kcal
- Protein: 1.2 g
- Carbohydrates: 11 g
- Fat: 4 g
Edamame (80 kcal)
Time for more easy low kcal snack ideas with edamame. Edamame is a protein packed food, an excellent source of iron with few carbs and calories. Enjoy unsalted or salted edamame beans to curb your hunger on the go. Below you can find the nutritional information for ⅓ cup of shelled edamame.
Nutritional values
- Calories: 80 kcal
- Protein: 7 g
- Carbohydrates: 3 g
- Fat: 3 g
Sugar free chocolate muffins (84 kcal)
With my sugar free muffins recipe, weight loss has never been that exciting. Chocolatey and moist, they’re made with just 3 ingredients for a guilt-free treat that tastes like dessert. Enjoy on its own, or with a source of protein for better macros. My nutrition coaching clients always request these in their meal plan.
Nutritional values
- Calories: 84 kcal
- Protein: 3.6 g
- Carbohydrates: 9.3 g
- Fat: 3.2 g
Baked tofu (75 kcal)
Looking for vegan low calorie snacks with protein? Baked tofu is the solution. Crispy, flavorful and satisfying, it tastes delicious on its own or with some vegetables. The protein marks the difference here, making it highly satiating.
Nutritional values
- Calories: 75.2 kcal
- Protein: 7.8 g
- Carbohydrates: 3.4 g
- Fat: 3.4 g
Air fryer tortilla chips (91 kcal)
Crispy and delicious like bag chips, air fryer tortilla chips are perfect salty small calorie snacks. Unlike the ones you buy that are loaded with oil and salt, air fryer tortilla chips are light and good for weight loss. You can eat them on their own, or pair with homemade salsa, guacamole, hummus or cottage cheese queso for more protein.
Nutritional values
- Calories: 91 kcal
- Protein: 2.5 g
- Carbohydrates: 15 g
- Fat: 2.4 g
Frequently asked questions
Yes, absolutely! They’re naturally sweet, packed with fiber, and rich in potassium, making them a great option especially before a workout. That said, they do contain more carbs than lower-calorie fruits like berries or watermelon. The trick is to pair them smartly. Instead of eating a banana on its own, combine it with a source of protein or healthy fat — like Greek yogurt, a protein low calorie smoothie, or a bit of peanut butter.
If you’re constantly hungry after snacking, you’re probably missing one key element: balance. A low-calorie break doesn’t have to mean a tiny, unsatisfying bite. The secret is creating a complete snack by combining protein, fiber, and healthy fats. For example, instead of just an apple, add some peanut butter or a few nuts. Or pair rice cakes with cottage cheese and sliced cucumber. These combinations not only taste better — they actually keep you full for hours, so you’re not reaching back into the snack drawer 20 minutes later.
Some ideas are air-popped popcorn with cottage cheese, veggie sticks with a light dip like Greek yogurt ranch or tzatziki, or cottage cheese ice cream for something sweet. Protein fluff — made by blending protein powder with frozen fruit and ice — is another amazing option that gives you a massive, creamy bowl that fits your macros.
