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7 Low-Calorie Snacks That Will Fill You Up

Yes, you can snack and still lose weight.

Updated on January 12, 2023

woman drinking coffee
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Snacks can be a part of a healthy diet. In fact, wise snack choices may even improve your overall health and boost weight loss. How? Healthy snacks consisting of fresh fruits and veggies and a lean source of protein can sate between-meal hunger and prevent overeating at your next meal. 

The key to successful snacking? Be prepared. 

“I encourage pre-planned snacking,” says Jessica Crandall Snyder, a registered dietitian in Lone Tree, Colorado. “I think protein and produce are a great way to help Americans get more of their nutrient needs in their daily diet.” 

Read on for seven satisfying, grab-and-go snacks to get you through your next hunger pang.

vegetable platter
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Veggies and hummus

“Grab a fruit or vegetable and pair it with a low-calorie protein source,” Snyder suggests. A typical serving of vegetables is about 2 cups. Try slicing celery, carrots, cucumber, and bell peppers early in the week for convenient snacking in the days to come.

Pair your veggies with 2 tablespoons of creamy hummus—about 70 calories—for a filling and crunchy treat that will keep you satisfied, for fewer than 200 calories.

almonds
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Fruit and nuts

Searching for a midday pick-me-up? Snack on a handful of almonds. One ounce of this nut packs a nutritional punch, containing: 

  • 6 grams of protein, which keeps you feeling full
  • 3 grams of fiber, which helps you feel full and aids regularity
  • 75 milligrams of magnesium, good for regulating blood sugar levels 

Try a small handful; just 23 almonds contain about 160 calories.

For a sweet and satisfying snack, pair a small handful of unsalted almonds with a small apple. This combo totals 237 calories. Or swap the apple for another low-calorie option, like strawberries, which contain just 50 calories per cup.

cottage cheese
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Cottage cheese and tomato

Low-fat cottage cheese pairs well with many fruits and veggies and is high in protein, with 14 grams per 1/2-cup serving. The fiber from a juicy tomato may be just what your body needs to hold you over until your next meal.

Hollow out a medium tomato and spoon in 1% cottage cheese, or dip cherry tomatoes in a small bowl of the stuff. Jazz it up with a drizzle of tangy balsamic vinegar or a sprinkle of black pepper—or both—for a hearty treat with just about 100 calories.

eating an apple
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Apple and string cheese

Apples are a great on-the-go snack. Add 7 grams of protein by pairing your fruit with prepackaged string cheese. A part-skim mozzarella cheese stick also contains 80 calories and 6 grams of fat.

Bonus: Since the cheese is pre-portioned, you don’t have to worry about overindulging.

berries and yogurt
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Yogurt and berries

A 1/2-cup of plain, low- or non-fat Greek yogurt contains just about 65 calories and 11 grams of protein. It's the perfect partner for a serving of fruit, such as blueberries. One cup contains 84 calories, 4 grams of fiber, and lots of vitamin C and K, which plays an important role in blood clotting.

peanut butter and bananas
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Banana and peanut butter

If you’re looking for something to nosh on after a workout, peanut butter and a banana makes for an excellent post-exercise treat. One medium banana contains about 100 calories and 3 grams of fiber. A heaping tablespoon of all-natural peanut butter contains about 100 calories as well, and boasts 5 grams of protein per serving.

To change things up, swap your peanut butter for a spoonful of another protein-packed nut butter, like almond butter.

Pitcher of water
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Wash it Down With Water

It’s a smart idea to avoid liquid calories, like those in many coffee drinks, juices, sodas, and smoothies, says Snyder. “Those things can add up pretty quickly,” she adds. A 16-ounce whole milk latte can run about 220 calories, for example, while a 12-ounce can of cola is nearly 140 calories. 

Sipping a glass of fresh water instead has many benefits. It can help keep you energized, regulate your body temperature, and may help you feel full, as well.

Slideshow sources open slideshow sources

Mayo Clinic. Weight-loss tip: Don't skip snacks. June 6, 2020.
Harvard TH Chan School of Nutrition. The Science of Snacking. Accessed January 12, 2023.
Harvard TH Chan School of Nutrition. Nutrition. Accessed January 12, 2023.
Mayo Clinic. Dietary fiber: Essential for a healthy diet. November 4, 2022.
NIH Office of Dietary Supplements. Magnesium. Updated June 2, 2022.
Mayo Clinic. Vitamin K. Last updated November 01, 2022.
Centers for Disease Control and Prevention. Healthy Weight, Nutrition, and Physical Activity: Water and Healthier Drinks. Last reviewed June 6, 2022.
Harvard Health Publishing. How much water should you drink? May 15, 2022.

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