28 Healthy Low Calorie Snack Foods to Go

Whether you are a busy person always on the go or not, having easy access to nutritious low calorie snacks is a must. Here’s a list of great snacks you can grab and stash in your backpack or purse when you are heading out the door. Included are many of my favorites combined with a few ideas from others! I hope this list inspires you to snack healthy both at home and away. (Use this list as a starting place to create your own list and then put a copy on your refrigerator door as a daily reminder.)



1. One can Low Sodium V-8 100% Vegetable Juice

(30 calories, 1 gram of protein, 0 grams fat, 7 grams of carbohydrates, 1 gram dietary fiber, 80 mg sodium)

2. 14 Whole Natural Almonds

(80 calories, 3 grams of protein, 7 grams total fat, .5 grams saturated fat, 1.5 grams dietary fiber)

3. 1 small box of raisins

(130 calories, 1 gram of protein, 0 grams total fat, 31 grams of carbohydrates, 2 grams dietary fiber)

4. Fruit, sliced and packed in plastic mini-bags, or whole

(Think apples, bananas, oranges, grapes, and more…)

5. Sliced Veggies

(Cut them up and keep stored in the refrigerator so they are ready to go. Think carrots and beyond such as sweet peppers both green and red, broccoli, cauliflower, zucchini, snow peas, celery, cucumbers, fennel, and radishes. Calories vary but you can eat a cup or so any of these for less than 100 calories.)

6. Babybel Light Cheese with 50 calories per piece.

7. Laughing Cow Light Cheese Wedge with 35 calories a wedge.

8. 3/4 cup Kashi Heart to Heart Cereal

(110 calories, 4 grams of protein, 1.5 grams total fat, 25 grams of carbohydrates, 5 grams dietary fiber. How about ½ cup Kashi Heart to Heart with 1 Tbsp. of either raisins or craisins for a total of about 100 calories. Makes a great low calorie, crunchy and sweet trail mix.)

9. ¾ cup Quaker Crunchy Corn Bran

(90 calories with 5 grams of dietary fiber, 2 grams of protein, only 0.5 grams saturated fat)

10. ½ cup Quaker Oatmeal Squares

(105 calories with 2.5 grams of dietary fiber, 3 grams of protein, negligible saturated fat)

11. ½ of a Balance Bar

(Full bar has about 200 calories, 14 grams of protein, 6 grams of fat, 22 grams of carbohydrates)

12. ½ of a Luna Bar

(Full bar has about 180 calories, 10 grams of protein, 4.5 grams of fat, and 24 grams of carbohydrates)

UPDATE: I’ve now learned that you can buy a box of Luna minis each of which has only 80 calories. You get 18 snack-size bars with 6 each of 3 different flavors: White Chocolate Macadamia, Peanut Butter Cookie, and Lemon Zest. They’re pretty good! Available at Walmart and elsewhere.

Another good choice is Larabar. These bars can be purchased 12 mini bars per box with 90-100 calories each. The three flavors offered include Cherry Pie, Cashew Cookie, and Apple Pie.

13. 2 medium Kiwis

(90 calories or 45 calories each. Do watch how you transport these they will bruise easily!)

14. 1 carton Vanilla Soy Milk

(120 calories, 7 grams of protein, 4 grams of total fat, 0.5 grams of saturated fat, 14 grams of carbohydrates, 2 grams of dietary fiber)

15. 1 carton of low-fat plain or flavored yogurt with 100 calories or less

(Read the labels there are a number of choices. (Keep in mind that yogurt is highly perishable so remember to eat within 2 hours of taking out of the refrigerator or keep cold in an insulated bag. Examples: Dannon Light Nonfat Yogurt with 50 calories.)

16. Orville Redenbacher Smart Pop 94% Fat-free Butter Microwave Popcorn

(Has only 110 calories for a full mini-bag that makes about 6 cups of popcorn with 3 grams of protein, 0.5 grams of saturated fat, 4 grams of dietary fiber)

17. Finger food puffs

(I haven’t tried this but I know others who say the “finger food” puffs made for babies are a great treat. They come in flavors such as strawberry, cherry, sweet potato, banana, and apple cinnamon. Evidently you can eat as many as 80 for only 25 calories! I haven’t been able to verify this.)

18. String cheese

(Look for convenient individual packages or larger packs in a variety of brands. For example, Reduced Fat, Low Moisture Mozzarella String Cheese by Sargento has 50 calories each, 6 grams of protein, 2.5 grams of total fat, 1.5 grams of saturated fat, 1 gram of carbohydrate)

19. Individual fruit cups

(70 calories, 1 gram of protein, 0 grams fat, 16 grams of carbohydrates, 1 gram of dietary fiber)

20. Organic Applesauce Cups

(Earth Kidz is one brand with 50 calories per cup, 0 grams protein, 0 grams fat, 13 grams carbohydrates, 1 gram dietary fiber.)

21. Pepperidge Farm whole-wheat mini bagels

(1 bagel has 100 calories, 4 grams of protein, 0.5 grams total fat, 20 grams of carbohydrates, 3 grams of dietary fiber)

22. Mi-Del Old-fashioned “Swedish Style” Vanilla Snaps

(These are all natural, made with canola oil and have no trans fat. A serving size is 5 cookies with 130 calories, 4.5 grams of total fat, 21 grams of carbohydrates, and 1 gram of dietary fiber.)

23. Salmon Jerky

(1 package has 40 calories, 7 grams of protein, .5 grams fiber, 0 fat, 2 grams carbohydrate, 274 mg sodium. This product comes in various smoked flavors that are surprisingly good. I liked the Hot & Spicy Smoked Salmon Jerky. Can be ordered from Tony’s Smokehouse and Cannery in Oregon City, Oregon. http://www.tonyssmokehouse.com Sadly these are not cheap at $1.49 each and the shipping they charge is high! Know anyone in Oregon who could buy some for you?)

24. Reduced Fat Triscuits by Nabisco

(A serving of 7 crackers has 120 calories with 3 grams of protein, 3 grams of total fat, 0 grams of saturated fat, 21 grams of carbohydrates, and 3 grams of dietary fiber.

25. Wasa Hearty Rye Crispbread

(45 calories per serving, 1 gram of protein, 0 grams of fat, 11 grams total carbohydrates, 2 grams of fiber)

26. Rice Crisps with cheddar cheese and other flavors

(O.K. admittedly, this may be one of my least nutritious recommendations but it satisfies my desire for higher calorie snack foods and cheese which I have to limit at my age. As such, it provides a lot of great flavor for only a few calories per chip. The basic product is made by a number of different companies. The brand that I can find locally has 70 calories for a serving of about 9 chips with 25 calories from fat. It is not a whole grain product and has no fiber. The good news is that is has no saturated fat or trans fat!)

27. Grace’s Sunflower Seeds Petite Cookies

(These little cookies are deliciously satisfying. 6 cookies makes for a serving with 130 calories. Stick with just four or five for about 110 calories or less, 2 grams protein, 2.5 grams saturated fat, 15 grams of carbohydrate, 1 gram dietary fiber. You may have a hard time finding this particular brand where you live. If so, check your local natural foods co-op or health food store to see what else you might find.)

28. One Pomegranate

(Yes, this could get a little messy and be time consuming to eat but it is also very satisfying and nutritious. Look for the juicy flesh-covered seeds inside. One pomegranate has about 100 calories, 1 gram of protein, 0 grams of fat, 26 grams of carbohydrate, 1 gram of dietary fiber.)

Now you have my thoughts. Please jump in the conversation by leaving a comment below and let me know what are your favorite grab and go snacks for staying healthy and managing your weight. Thanks!

  • Perla August 5, 2012, 12:25 pm

    I have a five year old girl a that wants to be eating constantly what are some good snacks I can give her ?

    • Lori August 6, 2012, 8:07 am

      Hi Perla,

      I write primarily for adult women. Some of what I share would be appropriate for children and some not. So I found a good resource for you. Check this page for lots and lots of great tips on providing children with healthy meals and snacks (scroll down to the bottom of the page for snack ideas).

      You might also enjoy: Snacks for Kids

      Hope this helps!

      Lori

  • Blulizrd March 21, 2012, 7:26 pm

    I, too, considered rice crisps today and noticed they really have no nutritional value yet tons of carbs. I then saw Soy Crisps – LOTS of protein (8 grams, I think) and the first ingredient is soy flour. I bought the BBQ flavor b/c I figured my husband would eat them if I didn’t like them. I tried them when I got home and am pleasantly surprised! They are pretty darn good!

    • Lori March 22, 2012, 7:01 am

      I agree with you Blulizrd. I need to take the rice crisps off the list! Thank you for sharing about Soy Crisps. I will definitely give them a try if I can find them where I live.

      Thanks again,

      Lori

  • maddy March 20, 2012, 6:38 pm

    what is the lowest calorie snack tht u know but taste good?

    • Lori March 21, 2012, 7:56 am

      Hmmm…That’s a good question. What kinds of food do you like to eat? Tell me more about your preferences and maybe I could make you a suggestion or two.

      Lori

  • maddy March 20, 2012, 6:36 pm

    How many calories wuld a cup of fruit be?

    • Lori March 21, 2012, 7:53 am

      Hi Maddy,

      For calorie counts for a whole piece of fruit OR a cup of fruit take a look at an article I wrote on low calorie fruit.

      Lori

  • alice graham January 15, 2012, 12:49 pm

    I need 1200 cal diet plan is simple an u can by in any gr.store if u can help me or tell were to look thank u very much helpness mississippi

    • Lori January 15, 2012, 4:49 pm

      Hi Alice,

      I am not aware of any 1200 calorie diet plan that tells you exactly what to purchase in a store. However, I can tell you that the information I share on this website will teach you what you need to know so that you can purchase and prepare the kinds of food you need to lose weight and take care of your health at the same time.

      Just click on the link on each page for 1200 calorie diet and you will find lots of information to help you out.

      Good luck!

      Lori

    • RisibleM March 27, 2012, 9:46 am

      If you go to SparkPeople and set up an account, you can select to have a daily menu given, listing what you buy. If your daily intake is 1200 cal, then it will give you your shopping list.

  • angie January 6, 2012, 8:44 pm

    I have a job that keeps me in my car most of the day. I need snacks that are low cal that I can keep in my car and won’t be affected by the varied weather. What is possible?

    • Lori January 7, 2012, 10:08 am

      Hi Angie,

      Good question Angie.

      Let’s see, off the top of my head I would suggest you might keep some whole grain crackers such as whole grain reduced fat triscuits or crispbread. You might also have a few packets of Justin’s nut butters (peanut butter, almond butter, etc.) on hand. These have 200 calories per packet but you could realistically make yourself a healthy meal by pairing one nut butter packet with the crackers and some dried fruit such as raisins. You might also keep some nuts and seeds in sealed packets if your car doesn’t get too hot!! You could experiment with making up your own trail mix with some of your favorite whole grain cereal mixed with a bit of dried fruit and a little nuts and/or seeds. And you could keep a few cartons of soy or almond milk (again, if it doesn’t get too hot).

      Oh yes, one more thing. Take a look at my article on meal and snack bars. I like keeping one or two small Larabars handy wherever I go.

      Hope this helps,

      Lori

  • Brittany Bond December 12, 2011, 4:33 pm

    I was wondering if i am on a diet and i get a sweet tooth would a fiber one bar be a good choice to have as a low calorie snack?

    • Lori December 13, 2011, 7:57 am

      Brittany, I don’t see any problem with choosing to have an
      occasional fiber one bar for a snack particularly if it satisfies YOUR desire for a little something sweet. However, I do feel you can do better with choosing a snack bar if you are eating them on a regular basis.

      (Do check the calorie counts as they vary from one bar to another.)

      Good luck with your diet!

      Lori

    • Kate January 23, 2012, 3:21 pm

      Hi Brittany,

      I think the Fibre 1 Bars (100 calorie kind) are a great choice. They are full of fibre which makes you full. They will also satisfy your sweet tooth. Have that with a big glass of water and you will be satisfied for hours!