Tools & guides

Low-calorie snacks: 40+ ideas under 150 calories

Snacking isn't the problem — energy density is. Pick snacks built on protein, fibre and water and you can eat between meals and still hold a deficit.

A snack derails a diet when it's small, dense and easy to eat a lot of: a handful of nuts, a couple of biscuits, “just one” square of chocolate that becomes four. Swap in something bulky and protein-rich and the same 100–150 kcal actually holds you until the next meal.

Below, snacks grouped by calorie band. Numbers are for a sensible portion — and yes, portion is exactly where snacks go wrong, so weigh or photograph the first few times.

Approximate calories for the portion described. Brands and portions vary.

Under 50 calories

Basically free. Good for a mindless-munching habit or an evening craving.

Cherry tomatoes, 150 g~27 kcalCucumber sticks, 150 g~22 kcalSugar-free jelly, 1 pot~5–10 kcalPickles, 100 g~15 kcalStrawberries, 100 g~32 kcalBell pepper strips, 120 g~30 kcalMiso or veg broth, 1 mug~15 kcal

Under 100 calories

The sweet spot: enough to register as a real snack, still tiny on the day's total.

Apple~80 kcalNon-fat Greek yogurt, 150 g~90 kcalBoiled egg~78 kcalAir-popped popcorn, 15 g~58 kcalEdamame, 80 g~95 kcalRice cakes (2) + 0% fromage blanc~95 kcalClementines (2)~70 kcalWatermelon, 250 g~75 kcal

Under 150 calories

A proper mini-meal. Aim for 10 g+ of protein so it actually bridges to the next meal.

Cottage cheese 150 g + berries~140 kcalCanned tuna 80 g + crackers (2)~145 kcalHummus 40 g + veg sticks~130 kcalSkyr 150 g + honey tsp~130 kcalBanana + 10 g peanut butter~150 kcalWholemeal toast + 0% fromage blanc~120 kcal

By craving

SweetSaltyBerries + 0% yogurtAir-popped popcornFrozen grapesEdamame with sea saltApple + cinnamonRice cakes + MarmiteDark chocolate square (5 g) + clementinePickles / gherkinsSugar-free jelly + berriesCherry tomatoes + a little feta

Swaps worth making

Instead of

Crisps, 30 g

~160 kcal

Try

Air-popped popcorn, 20 g

~78 kcal

Instead of

Cereal bar

~180 kcal

Try

Greek yogurt + berries

~110 kcal, more protein

Instead of

Handful of nuts, 30 g

~190 kcal

Try

Edamame, 80 g

~95 kcal, similar protein

One rule covers most of it: if a snack has protein or fibre and some bulk, it works; if it's small, sweet and greasy, it won't.

Snack portions creep

“A handful” of nuts is 20 g on a good day and 50 g on a bad one — a 130 kcal difference, repeated daily. Snap the snack with Volumeal for a range estimate instead of a guess.

See how photo estimation works →

Frequently asked questions

What are the best low-calorie snacks?+

Snacks built on protein, fibre or water: non-fat Greek yogurt, boiled eggs, edamame, air-popped popcorn, fruit, cottage cheese with berries, tuna with crackers, and vegetable sticks with hummus. Most land between 50 and 150 kcal.

What snack is under 100 calories?+

An apple (~80), 150 g non-fat Greek yogurt (~90), a boiled egg (~78), 15 g air-popped popcorn (~58), 80 g edamame (~95), or two clementines (~70).

Can snacking help you lose weight?+

Yes, if the snack keeps you full enough to eat less at the next meal, and the day still ends in a deficit. A high-protein snack often does; a small sugary one usually doesn't.

What is the most filling low-calorie snack?+

A boiled egg, 150 g of cottage cheese or non-fat Greek yogurt, or 80 g of edamame — protein plus volume for around 80 to 130 kcal.

Keep going:High-volume, low-calorie foods·High-protein, low-calorie foods·The satiety index·Calorie calculator