The short answer: the best low calorie snacks are high-volume foods with protein or fiber — Greek yogurt, cottage cheese, eggs, turkey, tuna, edamame, fruit, veggies and air-popped popcorn — most under 150 calories, with tiers at 65 / 100 / 150.
- 75 snacks below with calories, protein, fiber and a cost note where it is real
- Calorie tiers: under 65 · about 100 · up to 150
- Weekly snack plan for roughly $10–$15 using eggs, yogurt, produce and tuna
- Next step: Plan snacks with the Meal Planner & Grocery List ($3.99). Free download: the daily food log / calorie tracker (we email it to you).
Calories and protein are rounded from USDA FoodData Central for plain versions, checked November 5, 2026. Flavored and brand products differ — read the label. Egg price uses the BLS U.S. average for September 2026.
Our picks for low calorie snacks
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Healthy low calorie snacks work when they actually hold you until the next meal. That usually means protein, fiber or both — not a 40-calorie rice cake alone. Below are 75 filling snacks under 150 calories, including 100 calorie snacks and picks useful for low calorie snacks for weight loss. For meal-sized ideas see low calorie meals and healthy snacks. Protein-focused lists: high protein snacks and high protein meals.
Top 10 low calorie snacks (highest protein)
| Snack | Calories | Protein | Why it wins |
|---|---|---|---|
| Tuna in water, 3 oz pouch | 73 | 16 g | Desk drawer protein |
| Nonfat Greek yogurt, 5.3 oz | 80 | 15 g | Thick and filling |
| Cottage cheese 1%, 1/2 cup | 81 | 14 g | Savory or sweet |
| Chicken breast, 1.5 oz leftover | 70 | 13 g | Use dinner leftovers |
| Turkey breast, 2 oz | 60 | 12 g | Roll-ups |
| Edamame, 1/2 cup shelled | 94 | 9 g | Plant protein + fiber |
| Skim milk, 1 cup | 83 | 8 g | Cheap and portable |
| Hard-boiled egg, 1 large | 78 | 6 g | About 19¢ each |
| String cheese, regular | 80 | 7 g | Grab-and-go |
| Air-popped popcorn, 2 cups | 62 | 2 g | High volume crunch |
Under 65 calories (volume snacks)
These are the grazing picks: crunchy produce, pickles and light bases. Stack two if you need closer to 100.
| # | Snack | Calories | Protein | Fiber | Cost | Tip |
|---|---|---|---|---|---|---|
| 1 | Celery sticks, 2 medium stalks | 12 | 0.5 g | 1.2 g | ~$0.20 | Crunchy and nearly free calories. |
| 2 | Cucumber slices, 1 cup | 16 | 0.7 g | 0.5 g | ~$0.40 | High volume; add salt or everything seasoning. |
| 3 | Baby carrots, 8 pieces (~60 g) | 24 | 0.5 g | 1.7 g | ~$0.25 | Pair with a tablespoon of hummus if you have room. |
| 4 | Cherry tomatoes, 10 | 30 | 1.5 g | 1.8 g | ~$0.50 | Sweet and portable. |
| 5 | Sugar snap peas, 1 cup raw | 26 | 1.8 g | 1.6 g | ~$0.60 | Eat whole; no prep. |
| 6 | Bell pepper strips, 1 cup | 30 | 1 g | 2.1 g | ~$0.50 | Red peppers taste sweeter. |
| 7 | Dill pickle spears, 2 | 10 | 0.3 g | 0.4 g | ~$0.30 | Salty craving fix. |
| 8 | Broccoli florets, 1 cup raw | 31 | 2.5 g | 2.4 g | ~$0.40 | Dip optional. |
| 9 | White mushrooms, 1 cup raw sliced | 15 | 2.2 g | 0.7 g | ~$0.40 | Surprisingly filling for the calories. |
| 10 | Rice cake, plain large | 35 | 0.7 g | 0.2 g | ~$0.25 | Top with mustard or a thin smear of hummus. |
| 11 | Air-popped popcorn, 2 cups | 62 | 2 g | 2.4 g | ~$0.15 | Measure oil-free; salt lightly. |
| 12 | Watermelon cubes, 1 cup | 46 | 0.9 g | 0.6 g | ~$0.40 | Hydrating sweet snack. |
| 13 | Strawberries, 1 cup whole | 46 | 1 g | 2.9 g | ~$0.75 | High fiber for the calories. |
| 14 | Cantaloupe cubes, 1 cup | 54 | 1.3 g | 1.4 g | ~$0.40 | Sweet without added sugar. |
| 15 | Orange, 1 small | 45 | 0.9 g | 2.3 g | ~$0.40 | Peel-and-go. |
| 16 | Grapefruit half | 41 | 0.8 g | 1.4 g | ~$0.50 | Sprinkle a pinch of salt if you like. |
| 17 | Sugar-free gelatin cup | 10 | 1 g | — | ~$0.40 | Store-bought cups work. |
| 18 | Coffee with splash of skim milk (8 oz) | 20 | 1.5 g | — | ~$0.20 | Counts as a snack if it replaces a pastry. |
| 19 | Herbal iced tea unsweetened, 16 oz + lemon | 5 | 0 g | — | ~$0.15 | Volume drink for grazing evenings. |
| 20 | Iceberg lettuce wrap with 1 oz turkey | 40 | 6 g | 0.5 g | ~$0.60 | Roll tight; mustard inside. |
| 21 | Sauerkraut, 1/2 cup | 15 | 0.7 g | 2 g | ~$0.30 | Tangy; watch sodium. |
| 22 | Zucchini sticks, 1 cup | 19 | 1.4 g | 1 g | ~$0.30 | Raw or lightly roasted. |
| 23 | Radishes, 1 cup sliced | 19 | 0.8 g | 1.9 g | ~$0.35 | Peppery crunch. |
| 24 | Jicama sticks, 1 cup | 46 | 0.9 g | 6.4 g | ~$0.50 | Very high fiber for the calories. |
| 25 | Tomato, 1 medium | 22 | 1.1 g | 1.5 g | ~$0.40 | Salt and pepper. |
About 100 calorie snacks
The classic 100 calorie snacks tier — fruit, dairy, lean protein and measured crunchy bites.
| # | Snack | Calories | Protein | Fiber | Cost | Tip |
|---|---|---|---|---|---|---|
| 26 | Apple, 1 medium | 95 | 0.5 g | 4.4 g | ~$0.50 | Classic 100-calorie fruit. |
| 27 | Banana, 1 small (about 100 g) | 89 | 1.1 g | 2.6 g | ~$0.25 | Cheap potassium hit. |
| 28 | Nonfat plain Greek yogurt, 5.3 oz (single) | 80 | 15 g | — | ~$1.00 | High protein; add cinnamon. |
| 29 | Cottage cheese 1%, 1/2 cup | 81 | 14 g | — | ~$0.60 | Savory or with pepper. |
| 30 | Hard-boiled egg, 1 large | 78 | 6.3 g | — | ~$0.19 | BLS Sept 2026 egg price ~19¢. |
| 31 | String cheese, 1 stick (light) | 50 | 6 g | — | ~$0.40 | Many light sticks land ~50–60 cal. |
| 32 | String cheese, 1 regular stick | 80 | 7 g | — | ~$0.40 | Check the label. |
| 33 | Turkey breast slices, 2 oz | 60 | 12 g | — | ~$0.80 | Roll with mustard. |
| 34 | Tuna in water, 3 oz drained pouch | 73 | 16 g | — | ~$1.00 | Eat with cucumber spears. |
| 35 | Edamame, shelled, 1/2 cup | 94 | 9 g | 4 g | ~$0.50 | Microwave from frozen. |
| 36 | Almonds, 10 nuts (~12 g) | 70 | 2.5 g | 1.3 g | ~$0.30 | Count them; easy to overpour. |
| 37 | Light spreadable cheese wedge, 1 | 30 | 2 g | — | ~$0.40 | On cucumber or celery. |
| 38 | Hummus, 2 tbsp + celery | 70 | 2 g | 2 g | ~$0.50 | Measure the hummus. |
| 39 | Rice cake + 1 tbsp fat-free cream cheese | 55 | 2 g | 0.2 g | ~$0.40 | Everything bagel seasoning on top. |
| 40 | Skim milk, 1 cup | 83 | 8.3 g | — | ~$0.25 | Cheap and portable. |
| 41 | Kefir plain lowfat, 3/4 cup | 90 | 8 g | — | ~$0.70 | Drinkable yogurt. |
| 42 | Peaches, canned in juice, 1/2 cup drained | 60 | 0.7 g | 1.3 g | ~$0.40 | Shelf-stable sweet. |
| 43 | Blueberries, 1 cup | 84 | 1.1 g | 3.6 g | ~$1.00 | Fresh or thawed frozen. |
| 44 | Pear, 1 small | 86 | 0.5 g | 5.1 g | ~$0.60 | High fiber. |
| 45 | Plain nonfat yogurt, 6 oz | 95 | 10 g | — | ~$0.70 | Not Greek; still solid protein. |
| 46 | Light mozzarella stick | 60 | 6 g | — | ~$0.45 | Pair with tomato slices. |
| 47 | Chicken breast, 1.5 oz cooked | 70 | 13 g | — | ~$0.50 | Leftover dinner protein. |
| 48 | Shrimp, 3 oz cooked | 84 | 18 g | — | ~$1.50 | Cocktail sauce adds calories—use sparingly. |
| 49 | Roasted chickpeas, 1/4 cup | 90 | 4 g | 3 g | ~$0.30 | Crunchy; bake a batch. |
| 50 | Sugar-free pudding cup (store brand) | 60 | 1 g | — | ~$0.50 | Sweet tooth stopper. |
Up to 150 calories (more filling)
When you need a snack that replaces a mini-meal, use this tier. Still under 150 for most items.
| # | Snack | Calories | Protein | Fiber | Cost | Tip |
|---|---|---|---|---|---|---|
| 51 | Nonfat Greek yogurt, 5.3 oz + 1/2 cup berries | 120 | 15 g | 2 g | ~$1.25 | Sweet without granola. |
| 52 | Apple + 1 tsp peanut butter | 130 | 2.5 g | 4.5 g | ~$0.60 | Measure the peanut butter. |
| 53 | Banana + 1 tsp peanut butter | 125 | 3 g | 2.7 g | ~$0.35 | Cheap and filling. |
| 54 | Cottage cheese 2%, 1/2 cup + pineapple 1/4 cup | 120 | 13 g | 0.5 g | ~$0.80 | Sweet-savory classic. |
| 55 | Hard-boiled egg + 1 small orange | 123 | 6.6 g | 2.3 g | ~$0.60 | Protein plus fruit fiber. |
| 56 | Rice cake + 1 tbsp peanut butter | 130 | 4 g | 1 g | ~$0.40 | Salty-sweet. |
| 57 | Hummus 1/4 cup + baby carrots | 130 | 4 g | 5 g | ~$0.70 | Fiber + crunch. |
| 58 | Avocado, 1/4 fruit on rice cake | 120 | 2 g | 3 g | ~$0.50 | Mash with salt and lime. |
| 59 | Turkey + cheese roll-ups (1 oz turkey, 1/2 stick cheese) | 70 | 10 g | — | ~$0.70 | Add pickle for crunch. |
| 60 | Tuna 3 oz + cucumber + mustard | 90 | 17 g | 0.5 g | ~$1.10 | Under 150 with room to spare. |
| 61 | Edamame 3/4 cup shelled | 141 | 13.5 g | 6 g | ~$0.70 | High protein plant snack. |
| 62 | Skyr or Greek yogurt cup with cinnamon | 100 | 15 g | — | ~$1.00 | No granola needed. |
| 63 | Protein shake (whey + water), typical scoop | 120 | 20 g | — | ~$1.00 | Check your brand label. |
| 64 | Air-popped popcorn, 2 cups + light string cheese | 112 | 8 g | 2.4 g | ~$0.80 | Combo snack. |
| 65 | Whole-wheat crackers, 5 small + 1 oz turkey | 130 | 10 g | 2 g | ~$0.70 | Count crackers. |
| 66 | Cottage cheese + cherry tomatoes | 110 | 14 g | 1 g | ~$0.80 | Savory bowl. |
| 67 | Smoothie: 1/2 banana + 1/2 cup berries + water + ice | 100 | 1.5 g | 4 g | ~$0.60 | Add Greek yogurt if you need protein. |
| 68 | Smoothie: 100 g nonfat Greek yogurt + berries + water | 100 | 11 g | 2 g | ~$1.00 | Protein smoothie under 150. |
| 69 | Dry-roasted soybeans, 3 tbsp | 140 | 12 g | 2.5 g | ~$0.40 | Dense protein; measure. |
| 70 | Pumpkin seeds (pepitas), 2 tbsp | 90 | 5 g | 1 g | ~$0.35 | Portion carefully. |
| 71 | Dry-roasted peanuts, 20 nuts | 120 | 5 g | 1.7 g | ~$0.20 | Cheaper than tree nuts. |
| 72 | Light string cheese + 1/2 apple, sliced | 100 | 6 g | 2.2 g | ~$0.70 | Balanced sweet-savory. |
| 73 | Egg white bites, 2 homemade | 70 | 12 g | — | ~$0.40 | Bake a muffin tin batch. |
| 74 | Overnight oats mini: 1/4 cup oats + 1/2 cup skim milk | 120 | 7 g | 2 g | ~$0.30 | Chill overnight; no toppings. |
| 75 | Black bean salsa cup: 1/3 cup beans + salsa | 90 | 6 g | 5 g | ~$0.50 | Fiber bomb. |
Weekly low calorie snack plan (about $10–$15)
| Day | Morning / afternoon snack | Calories (approx) |
|---|---|---|
| Mon | Greek yogurt cup | 80 |
| Tue | Apple + 1 tsp peanut butter | 130 |
| Wed | 2 cups air-popped popcorn + string cheese | 142 |
| Thu | Tuna pouch + cucumber | 90 |
| Fri | Hard-boiled egg + 1 small orange | 123 |
| Sat | Edamame 1/2–3/4 cup | 94–141 |
| Sun | Cottage cheese + tomatoes or fruit | 110–120 |
Shopping list for the week (one person): dozen eggs · large Greek yogurt or cottage cheese tub · baby carrots · celery · cucumbers · apples · bananas · 2 tuna pouches · popcorn kernels · string cheese. Most weeks land near $10–$15 at a discount grocer; produce season and brand yogurt change the total.
Protein, fiber and cost notes
- Protein helps satiety. The FDA Daily Value for protein on U.S. labels is 50 grams a day, so a 15-gram yogurt snack covers a meaningful share.
- Fiber from fruit, veggies, popcorn, beans and edamame slows digestion. Jicama, pears, apples and chickpeas are quiet fiber stars on this list.
- Cost: eggs are about 19 cents each at the BLS September 2026 average of $2.272 a dozen ($2.272 ÷ 12). Packaged protein snacks cost more per gram; whole foods usually win.
For grocery strategy see how to grocery shop on a budget and meal planning on a budget. A printable list template is at grocery list template.
Plan snacks with your meals
Write two snacks into each day in the Meal Planner & Grocery List ($3.99) so yogurt, eggs and produce land on the same aisle-sorted list as dinner. Log what you actually ate with the free calorie tracker / daily food log (we email it to you). Keep egg-bite and roasted-chickpea recipes in the Family Recipe Binder ($6.99), or get both planners in the Family Life Admin Bundle ($15.99, $23.95). Browse printables and bundles.
For a stocked-desk version of this list, try our healthy work snacks with a weekly stock list and Sunday prep routine.
Plan the week's meals and shop once
Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.
$3.99 · Instant download. Print at home or fill it in on screen. Or browse the full Home & Organizing collection.
Frequently asked questions
What are the best low calorie snacks? The best low calorie snacks are high-volume foods with protein or fiber: Greek yogurt, cottage cheese, eggs, turkey, tuna, edamame, fruit, air-popped popcorn, veggies with measured hummus and turkey roll-ups. Aim for snacks that land under 150 calories and keep you full.
What are healthy low calorie snacks for weight loss? Healthy low calorie snacks for weight loss pair protein or fiber with volume: nonfat Greek yogurt, cottage cheese, hard-boiled eggs, tuna with cucumber, edamame, apples and air-popped popcorn. Protein and fiber help satiety so a 100-calorie snack actually holds.
What are good 100 calorie snacks? Good 100 calorie snacks include a medium apple, a small banana, a 5.3-ounce nonfat Greek yogurt, a hard-boiled egg, 2 ounces of turkey, a cup of blueberries and 2 cups of air-popped popcorn. Check labels on packaged snacks because brands vary.
How many calories should a snack have? Many people do well with snacks between 50 and 150 calories, especially when the snack includes protein or fiber. Your needs depend on your meal plan and activity, so use snacks to bridge hunger, not replace meals, unless a clinician guided you otherwise.
What low calorie snacks are high in protein? High protein low calorie snacks include nonfat Greek yogurt (about 15 g per single cup), cottage cheese, tuna, turkey, shrimp, edamame, hard-boiled eggs and egg white bites. USDA FoodData Central values are the basis for the numbers on this page.
Are rice cakes a good low calorie snack? A plain large rice cake is about 35 calories, so it works as a base. Toppings decide whether it stays low calorie. Mustard, fat-free cream cheese or a measured teaspoon of peanut butter keep it in range; thick nut butter spreads do not.
What is a weekly low calorie snack plan under $15? Buy eggs, a tub of cottage cheese or Greek yogurt, carrots, celery, apples, bananas, tuna pouches and air-popped popcorn kernels. That mix usually covers a week of 50–150 calorie snacks for one person for about $10 to $15 depending on store sales.
How do I track low calorie snacks with meals? The Meal Planner & Grocery List ($3.99) from HomeBase Paper Co. lets you write snacks into the week next to meals, and the free daily food log at /get/calorie-tracker/ (we email it to you) helps you jot calories if you are counting.
Where can I save snack recipes like egg bites and roasted chickpeas? The Family Recipe Binder ($6.99) from HomeBase Paper Co. has fillable recipe pages and dividers so make-ahead snack recipes stay together.
Is there a bundle with the meal planner and recipe binder? Yes, there is a bundle with the meal planner and recipe binder. The Family Life Admin Bundle ($15.99, $23.95 bought separately) from HomeBase Paper Co. includes the Meal Planner & Grocery List, the Family Recipe Binder and three more household printables.
Free printable
A simple daily food log you can fill in by hand
Meals, calories, protein, water, movement, sleep and mood on one page. You'll also get our weekly HomeBase email with easy meal planning ideas and family recipe tips.
Sources
- USDA FoodData Central fdc.nal.usda.gov
- FDA: Daily Value on the Nutrition and Supplement Facts Labels fda.gov
- BLS average price data: Eggs, grade A, large, per dozen data.bls.gov