The Mega Superduper Ultimate List of Low-Calorie Snacks, Part Three

While snacking on the wrong foods may cause you to pack on weight, choosing the right snacks may promote weight loss.

In fact, research shows that snacking on nutritious foods that are high in fiber and protein helps promote feelings of fullness and may decrease the number of calories you consume in a day.

Thankfully, you can choose from a wide variety of delicious, low-calorie yet filling snacks to keep you on track with your wellness goals.

(The following is Part Three in a three part mini-series. If you haven’t already, read Part One and Part Two first!)

22 Tomatoes stuffed with tuna salad

Tomatoes are rich in lycopene, a potent antioxidant shown to promote heart health and reduce the risk of certain cancers, including those of the prostate. 16 17

As lycopene is fat soluble and better absorbed when paired with sources of fat, stuffing tomatoes with tuna salad made with olive oil, mayonnaise, or avocado is a smart choice.

One small tomato stuffed with 1 ounce of tuna salad made with mayo has around 150 calories.

23 Shrimp cocktail

Shrimp are not only low in calories — with 3 ounces providing just 80 calories — but also packed with nutrients, including protein, iron, selenium, and vitamin B12.

Munching on a few shrimps paired with low-calorie cocktail sauce made with horseradish, unsweetened ketchup, lemon juice, Worcestershire sauce, and hot sauce is a smart snacking choice sure to keep your hunger at bay.

24 Edamame

Edamame beans are a vegetarian-friendly snack that contains an impressive amount of plant-based protein and fiber.

A ½-cup serving of cooked edamame delivers only 105 calories but 9 grams of protein and 3 grams of fiber, making these beans an extremely healthy and filling snack.

Enjoy edamame on their own sprinkled with sea salt, or toss them on a green salad for a boost of plant-based protein.

25 Roasted chickpeas

Like edamame, chickpeas are high in protein and fiber, with 1 ounce of roasted chickpeas packing 6 grams of protein and 5 grams of fiber at just 120 calories.

Research shows that snacking on chickpeas can benefit health by reducing appetite, calorie intake at meals, and blood sugar levels. 18

Make your own tasty treat at home by tossing canned chickpeas with olive oil, salt, and pepper and roasting them in a 450°F (230°C) oven for 30–40 minutes until crispy.

26 Fermented vegetables

Fermentation is a method of food preservation that boosts nutritional value and leads to the production of beneficial bacteria called probiotics.

Ingesting foods rich in probiotics, such as sauerkraut, kimchi, or fermented carrot sticks, may benefit health in many ways, such as by improving your digestion and immune system. 19

Plus, fermented veggies are tasty and can satisfy cravings for a crunchy, salty snack. They’re also very low in calories. For example, 1 ounce of kimchi has just 10 calories.

27 Jerky

You can choose from various types of jerky, including beef, chicken, salmon, and even vegan-friendly jerky made from mushrooms, eggplant, or coconut.

Most types of jerky are high in protein, low in calories, portable, and convenient — making it a good choice for snacking on the go.

A 1-ounce serving of beef jerky has just 70 calories.

Still, many types of jerky are high in added salt, so be sure to limit your serving size to 1–2 ounces at a time.

28 Dark chocolate dipped in almond butter

A sustainable weight loss plan should make room for healthy indulgences, such as dark chocolate.

High-quality dark chocolate is loaded with powerful compounds, such as polyphenol antioxidants like epicatechin, catechin, and anthocyanins, which have strong anti-inflammatory effects. 20

Pair a square of dark chocolate with 1 tablespoon of nutrient-dense almond butter for a mouthwatering combination at only 165 calories.

29 Green salad with protein

Snacking on a green salad topped with colorful vegetables and a hearty protein source is one of the healthiest snacks that you can eat.

Try pairing dark leafy greens like arugula or spinach with brightly colored, non-starchy vegetables, such as bell peppers, onions, or radishes. Then add a filling protein source like hard-boiled eggs, pumpkin seeds, or grilled salmon.

Top with extra virgin olive oil and balsamic vinegar or make your own dressing packed with healthy fats by blending 1/4 of an avocado with olive oil, greek yogurt, lemon juice, chopped garlic, salt, and pepper.

The calorie content of green salads can vary widely depending on your toppings and dressing choice.

For a lower-calorie salad, stick to leafy greens, non-starchy vegetables, and lean protein sources like grilled chicken, and top with a low-calorie dressing like balsamic vinaigrette.

30 Cucumber and smoked salmon bites

Pairing low-calorie, fiber-rich cucumber slices with flavorful smoked salmon is a tasty way to stay fueled between meals. Salmon is an excellent source of protein, omega-3 fats, and vitamin D. 21 22

Simply top half of a sliced cucumber with 1 tablespoon of cream cheese and 2 ounces of sliced smoked salmon. Sprinkle with lemon juice, salt, and pepper and enjoy. This snack has around 103 calories.

31 Mini frittata muffins

Mini egg frittata muffins are a filling breakfast food that can be enjoyed as a portable snack at any time of day.

Mix beaten eggs with chopped and cooked vegetables of your choice, grated cheese, and seasonings. Pour the mixture into a greased muffin tin and bake at 350°F (175°C) for 20–30 minutes.

Let cool, then pop the mini frittatas out of the muffin tin and pack them with your lunch for a healthy workday snack option. Most mini frittata muffin recipes deliver around 100 calories per frittata depending on add-ins.

32 Homemade protein bars

Many protein bars sold in grocery and convenience stores are packed with added sugars and other unhealthy additives.

However, you can easily make your own protein bars with healthier ingredients based on countless recipes in books and online that can be modified to suit your taste preferences.

Look for recipes that use wholesome ingredients like nuts, seeds, nut butters, dried fruit, and coconut and are naturally sweetened with a bit of honey or maple syrup.

Calorie content of homemade protein bars can vary widely, but many recipes deliver around 200 calories per bar.


Snacking on foods that are high in protein, fiber, vitamins, and minerals can improve your health and even help you stay on track with your weight loss efforts.

Tasty snacks, such as homemade energy balls, nut butter with fruit, veggies with hummus, and homemade trail mix are just some of the many healthy combinations sure to keep you satisfied throughout the day.

Try out a few of the delicious options listed above to start fueling your body in a healthy way.

All nutrition information for the foods listed in this article is from the USDA Foods Database.

  • Qhiosha Pierson
    Posted at 23:59h, 13 September

    Thank you.

  • Lisa Dover
    Posted at 17:48h, 13 September

    Great info,,,thank you!

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