Top Low-Calorie Snacks for Healthy Eating

Studies suggest that adding snacks to a meal plan (eating 4-5 times daily vs. three standard meals) impacts health favorably. Low-calorie snacks can enhance the nutritional value of menus, aid in healthy weight management, and boost satiety. Choose these snacks over sweets and other high-calorie options to avoid overeating. This article explores the advantages of low-calorie snacks, offers practical snack ideas, and provides recommendations for healthy snacking habits. 

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What Makes a Snack "Low Calorie"?

It’s helpful to understand what constitutes a low-calorie snack.

Defining "Low Calorie" in the Context of Nutrition

According to the Food and Drug Administration (FDA), low-calorie meals contain 120 or fewer calories. Some of the lowest-calorie snacks provide 100 calories or less. Snacks containing 150-200 calories may still fit within a healthy eating pattern.

For example, the average woman needs about 1,600-2,400 calories to maintain a healthy weight, while men often require 2,000-3,000 calories — depending on age and activity levels. Weight loss daily energy recommendations are generally 1,200-1,500 calories (women) and 1,500-1,800 calories (men).

Nutrient Density vs. Empty Calories

“Low-calorie” doesn’t necessarily translate to healthier. Low- and high-calorie snacks can be nutrient-dense, containing ample amounts of essential vitamins, minerals, heart-healthy fats, fiber, or protein. However, empty-calorie treats are often high in sugar or refined carbohydrates with few beneficial nutrients.

Examples of Nutrient-Rich, Low-Calorie Ingredients

Examples of nutrient-rich, low-calorie foods that typically make up healthy snacks include:

• Fruits: berries, apples, pears, raw cherries, oranges, grapefruit, kiwi fruit, peaches, watermelon, cantaloupe, mango, honeydew melon, and olives
• Non-starchy vegetables: leafy greens, cucumbers, broccoli, cauliflower, tomatoes, celery, tomatoes, mushrooms, and bell peppers
• Protein foods: grilled chicken or turkey, tuna, shrimp, Greek yogurt, cottage cheese, eggs, part-skim mozzarella, feta cheese, black bean dip, and not-sugar-added protein shakes
• Whole grains: popcorn, whole-grain crackers, oatmeal, and quinoa
• Healthy fats (in moderation): avocados, hummus, nut butters, almonds, pistachios, peanuts, pumpkin seeds, sunflower seeds, chia seeds, and other nuts and seeds
• Drinks: black coffee, unsweetened tea, electrolyte-infused water, chia seed water, almond milk, soy milk, coconut milk, other unsweetened plant milks, and 100% juice diluted in water

If you’re unsure if your favorite snack is low in calories, use the USDA online food database or check the nutrition label on packaged foods. 

Benefits of Low-Calorie Snacks

The benefits of adding low-calorie snacks to a nutritious meal plan include:

Weight Management

Low-calorie snacks aid in healthy weight management by helping to control hunger, reduce the risk of overeating between and during meals, and optimize your body’s metabolism. Healthy snacking helps you avoid feeling deprived and provides a quick energy boost without the guilt of higher-calorie options. 

Blood Sugar Control

Consuming low-calorie snacks also helps maintain stable blood sugar levels, especially in individuals with diabetes or prediabetes.

Boosting Nutrient Intake

Choosing nutrient-dense, low-calorie snack options can enhance the nutritional value of daily menus by adding fiber, protein, vitamins, minerals, omega-3 fatty acids, or other essential nutrients. 

Top Low-Calorie Snack Ideas

Examples of low-calorie, nutritious snack ideas include:

Fruits and Vegetables

• Sliced apples or pears dipped in nut butter
• Cucumbers, tomatoes, broccoli, cauliflowers, or snap peas dipped in hummus or black bean dip
• Celery sticks dipped in hummus or peanut butter
• Cup of watermelon, cantaloupe, honeydew melon, cherries, or berries
• Small banana
• Medium apple, pear, or citrus fruit
• Handful of olives
• 1/2 avocado with cottage cheese
• Baked homemade veggie chips tossed in olive oil, sea salt, and pepper
• Dried fruit without added sugar
• Chickpeas roasted in olive oil and sea salt
• Blended fruit smoothie with plain Greek yogurt or plant milk
• Roasted seaweed
• Frozen mango cubes

Protein-Rich Snacks

• Hard-boiled egg with fresh fruit or vegetables 
• Tuna salad mixed with pickles or cucumbers and avocado-oil mayonnaise 
• Greek yogurt topped with strawberries, blueberries, raspberries, or blackberries
• Organic, non-cured turkey sticks
• Veggie or turkey burger without the bun
• Grilled shrimp or chicken slices with salsa
• Part-skim mozzarella, feta cheese, or cottage cheese with cherry tomatoes 
• Plant milk or plain Greek yogurt blended with fruit into a smoothie
• Cottage cheese topped with cantaloupe and sesame seeds
• Edamame 
• Protein shake without added sugar

Whole Grain, Fiber-Packed Snacks

• 3 cups of air-popped popcorn
• Handful of whole-grain pretzels or whole-grain crackers dipped in hummus
• ½ cup of cooked quinoa or oatmeal topped with fruit and nuts

Nuts and Seeds (in Moderation)

• Almonds
• Sunflower seeds
• Pumpkin seeds
• Peanuts
• Pistachios

**Include visual aids like portion size charts or infographics to illustrate snack suggestions.

Tips for Choosing Healthy Low-Calorie Snacks

Helpful tips for choosing nutritious, low-calorie snacks include:

Read Nutritional Labels

Reading the nutrition labels on packaged foods is an excellent way to track snack calories and nutritional composition. Pay attention to the serving size, calories, macronutrients (protein, carbs, fat, fiber, etc.), vitamins, minerals, and the ingredient list to ensure you choose low-calorie options without empty-calorie fillers, such as added sugar. 

Focus on Fiber and Protein

Focusing on fiber and protein when choosing low-calorie snacks is helpful for numerous reasons. These two nutrients boost satiety, keeping you full without too many calories. Furthermore, our bodies don’t fully digest or absorb fiber, making fiber calories highly beneficial for effective weight management. Protein and fiber also enhance metabolic health. 

Beware of Hidden Sugars and Fats

Beware of hidden added sugars, artificial sweeteners, or saturated fats in snacks labeled “healthy.” Always read nutrition facts labels on your favorite packaged foods. Study the ingredient list in addition to the number of calories per serving.

Meal Prep and Portion Control

Prepping low-calorie snacks can help you avoid reaching for higher-calorie options when you’re on the go. Place low-calorie snacks in sealed containers in desirable portions to help you stick to your recommended daily calorie allotment. 

Not all nutrient-dense snacks are low in calories – and that’s okay! For example, nuts, seeds, avocados, and nut butters (in excess) are higher-calorie options; simply be mindful of your portions. 

Low-Calorie Snacks for Specific Dietary Needs

Low-calorie snacks should be tailored to specific dietary needs whenever necessary. Consider the following options:

High-Protein Low-Calorie Snacks

• Tuna salad on cucumber slices
• Cottage cheese or fresh mozzarella with cherry tomatoes
• Non-cured turkey meat sticks
• Edamame
• Plain Greek yogurt or cottage cheese topped with fruit or nuts
• Roasted chickpeas

Gluten-Free Options

• Rice cakes with sliced avocado
• Gluten-free baked veggie chips
• Air-popped popcorn
• Dried fruit without added sugar
• Fresh fruits and vegetables
• Nuts and seeds
• Many protein-rich snacks

Vegan and Plant-Based Snacks

• Edamame
• Vegan sushi 
• Veggies dipped in hummus
• Vegan veggie burger without the bun
• Jicama sticks with salsa

Snacks for Diabetics

• Cottage cheese with cucumber slices and olives
• Sliced bell peppers dipped in guacamole or hummus
• Most high-protein snacks
• Plain Greek yogurt topped with nuts or seeds
• Chia seed pudding
• Chia seed water

Mix and match your favorite snack foods based on your preferences, daily calorie needs, and whether or not you have a health condition with specific dietary needs. 

The Role of Healthcare Providers in Promoting Healthy Snacking

Healthcare providers are important in suggesting healthy snack ideas when caring for their patients. They can discuss healthy meal planning during nutrition counseling sessions to optimize patient health, weight management, and overall well-being or help them manage a chronic disease better.

Medical professionals can encourage realistic, sustainable, healthy snacking habits by recommending nutritious options that are affordable, accessible, and meet patients’ taste preferences and potential dietary restrictions. 

Not all healthy snacks are low in calories, and that’s okay when eaten in moderation. Providers can also emphasize to patients that low-calorie snacks don’t have to be flavorless, boring, or unsatisfying. 

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Key Takeaways

• The benefits of incorporating low-calorie snacks into a healthy diet and regular exercise regimen include weight management, satiety, and balanced nutrition — as long as you choose nutrient-dense options. 
• Healthcare professionals should encourage patients to consume various nutritious between-meal snacks to curb hunger and avoid overeating at mealtimes.
• Medical providers can make healthy snack recommendations a part of their standard care plans. 
• Practitioners and patients should consider incorporating low-calorie snacks into their daily routine to maintain optimal well-being with a low risk of disease (or improved disease management).