7 Low-Calorie Snacks That Will Fill You Up

Yes, you can snack and still lose weight.

Medically reviewed in November 2021

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Snacks can be a part of a healthy diet. In fact, the right snack choices may even boost weight loss. Healthy snacks, a combination of fresh fruits and veggies and a lean source of protein, can satiate between-meal hunger and prevent overeating at your next meal, two important things when you’re trying to watch your weight. The key to successful snacking? Be prepared. Otherwise you’ll find yourself halfway through a bag of cookies the next time your stomach starts to grumble.

“I encourage pre-planned snacking,” says registered dietitian, Jessica Crandall of Presbyterian/St. Luke’s Medical Center in Denver, 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 snacks to get you through your next hunger pang.

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Veggies and hummus

When hunger strikes between meals, reach for this crunchy snack. A typical serving of vegetables is about two cups, which will run you only about 90 calories. “If you're really hungry, you may want to choose lower calorie items, like veggies, because they’ll help you to satiate yourself,” Crandall says. Try slicing celery, carrots, cucumber and bell peppers early in the week for convenient snacking in the days to come.

Pair your veggies with two tablespoons of creamy hummus—about 50 calories—for a filling and crunchy treat that will keep you satisfied, for fewer than 200 calories.

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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: 6 grams of protein, which keeps you feeling full; 3 grams of fiber, which aids in weight management and regularity; and 75 milligrams of magnesium, good for regulating blood sugar levels. Don't nosh more than a small handful; just 23 almonds contain about 160 calories.

For a sweet and satisfying snack, pair a handful of unsalted almonds with a small apple. This combo totals just 225 calories. Or swap the apple for another low-calorie option, like strawberries, which contain just 50 calories per cup.

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Cottage cheese and tomato

Low-fat cottage cheese pairs well with many fruits and veggies. This creamy snack is low in fat and calories, but high in protein, with 14 grams per half-cup serving. The combination of fiber, from a juicy tomato, and protein may be just what your body needs to hold you over until your next meal.

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

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Apple and string cheese

Apples are a great grab-and-go snack. Boost the protein content by pairing your fruit with a prepackaged string cheese. A part-skim mozzarella cheese stick contains just 70 calories and 4 grams of fat. The pairing of fat and protein make this one satisfying snack.

Bonus: The cheese is pre-portioned so you don’t have to worry about overindulging.

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Yogurt and berries

A healthy snack should be filled with water, nutrients and fiber, and contain little fat and calories. This sweet snack has it all.

“Grab a fruit or vegetable and pair it with a low-calorie protein source,” Crandall suggests. A half-cup of plain non-fat Greek yogurt contains no fat, just 65 calories and 11 grams of protein—it's the perfect partner for a serving of fruit. One cup of blueberries contains 84 calories, 4 grams of fiber and an abundance of vitamin C and K, which plays an important role in blood clotting. The combination is hard to beat.

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Banana and peanut butter

Are you a gym rat? Peanut butter and a banana makes the perfect post-workout treat. A medium banana contains about 100 calories and contains 3 grams of fiber, which helps keep you full. A heaping tablespoon of all natural peanut butter contains about 100 calories as well, but boasts 5 grams of protein per serving—sweet and filling.

Looking to change things up? Swap your peanut butter for a spoonful of another protein-packed nut butter, like almond butter.

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Wash it Down With Water

Drinks like soda, juice and lattes can be calorie bombs. Our expert’s advice? “The things you want to avoid are liquid calories, like lattes, juices and smoothies. Those things can add up pretty quickly,” Crandall says. A 16-ounce whole milk latte with run you about 220 calories, and a 12-ounce can of cola is nearly 140. Choose a tall glass of ice water instead.  

Sipping a glass of fresh water has many benefits. Drinking enough water can help you lose weight, keep you energized and regulate your body temperature. Filling up on water also keeps your stomach full, so you won’t overeat.

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