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!
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What about Kashi go lean crunch…. ?? It is very crunchy and full of good stuff… however, my husband thinks it looks like floor sweepings from the Kashi factory…..
A half a cup of Kashi Go Lean Crunch (original) with only 95 calories, 4.5 grams of protein, and 4 grams of fiber would make a good choice for a snack. A good choice that is if you like the taste! I have to admit your comment about your husband’s opinion of this cereal makes me laugh!! Thanks!
At my house it is watermelon. We eat tons of watermelon in the summer. It is filling and low in calories. However, the season is ending and we need a new idea so we will be possibly trying some of the above ideas. Thanks.
Barbie,
Thanks for sharing your summertime idea for healthy low calorie snacking. Good tip!
Lori
This is a wonderful list! I am printing and keeping for quick reference. Thanks very much!! : )
I love to take some wheat this with a little peanut butter on them with a drop of honey for the sweetness. Is that okay or is it too much?
Wheat thins…(sorry sometimes my smart phone isn’t very smart.)
That’s an excellent choice! I love the idea of adding a drop of honey. Thanks for sharing! Happy New Year!
Thanks for so many ideas, I plow and sometimes spend 20hrs in the truck, making a snack of corn dogs or egg rolls from the gas station washed down by another 20 oz cappacino. I’m trying to plan ahead and perhaps even make some wraps, those can be healthy, right?
Hi Rachael,
Yes, wraps can be healthy. It all depends on the ingredients chosen. Whole grain wraps (such as whole wheat tortillas) are the best choice but can be hard to find. Chopped fresh or cooked vegetables make a great low calorie filling along with lean meat. But then you need a way to keep everything cold and safe till you’re ready to eat.
Something else to keep in mind is portion size. For example, some of the large wraps can be high calorie. So medium to small wraps are probably the better bet for a low calorie snack or meal. Salsa can add flavor to a wrap with very few calories but can be messy to deal with. Other sauces or dressings or cheese can add a lot of calories so go easy on these.
Making low calorie wraps to go would be a good topic for an article. I’ll have to see what I can put together sometime. Thanks for the idea!
Lori
I have found that the snack size baggies by ziplock work great for portion control. No matter what snack you decide to have they are the perfect size to keep you on track.
Thanks Courtney! Yes, snack size baggies are great for portion control. Thanks for sharing!
As a meal, with snacking, your body needs sustenance. I don’t see how popcorn can give you anything but a full belly, which isn’t the idea of eating. The idea is to nourish your body, not to trick it. I can see being hungry again too quickly when your body figures out it didn’t get what it wanted. It’s like drinking a diet soda when you’re thirsty.
I think high protein or fiber is the key; almonds, cheese, meats, fruits..
Yep! I absolutely agree. However, having said that there are exceptions to everything. Air popped or low fat popcorn fits the bill when you just want something to snack on that isn’t gone in a few bites! It’s especially good when you’ve had enough but you want more without all the calories.
Popcorn is actually relatively high in fiber for what it is…I like to make air popped and spray a little I Can’t Believe It’s Not Butter on it. Very tasty. I also LOVE LOVE LOVE sugar free jello. 1/2 cup is only 10 calories! (And trust me, 1/2 a cup of jello is more than it seems!) And, shockingly, I’ve found that Fruit Loops are lower in calories and higher in fiber than most “healthy” cereals. It’s my not too guilty pleasure.
one of my favorite snacks is to popcorn with a little lemonpeper seasoning on it you get a great taste yum!
You can also try serving your meals or snack on side dishes instead of full sized plates. The smaller dish gives the illusion of a larger meal. Also try very shallow bowls. .. I have found that we usually try to fill up our plates and bowls. I made 1 packet of instant oatmeal for my family.. everyone got the same serving, but some got shallow bowls and some got very deep bowls.. The ppl with the deep bowls ate faster and complained of being hungry.. where the others portioned their time better and didn’t seem to complain
I like sliced apples with a couple of pieces of low fat cheese or an apple with a bit of low fat peanut butter. I also like carrots and hummus. You can buy 100 calorie servings of hummus at Costco- i love them!
Thanks for sharing Angie! I didn’t know Costco had the 100 calorie servings of hummus. I wonder if I could buy that elsewhere.
I just moved to another state and the closest Costco is over 50 miles away.
I am not sure that they’re 100 calories, but BJ’s sells small containers of hummus as well. Great snack suggestions! I’m making kale chips today..
I eat Quaker Cinnamon Streusal Mini Delights. They are a yummy snack for those bored days.
I usually hit up the local Farmer’s Market every Saturday and I take a big tupperware filled with fruit to my office with me every week. This week I am loving cantaloupe!!! I like sugar free chocolate puddings (60 cal) when I need that chocolate fix. How do you all feel about the ENSURE/BOOST type of drinks? I thought they would be great for the vitamins and a quick breakfast or snack but they are so high in sugar
Hi Aimie,
Good for you for buying fresh produce from the local farmer’s market! As for the Ensure/Boost, I know there are legitimate reasons for providing these products (they were originally developed for hospital patients as you may already know) but I don’t believe they are a good choice for most people.
Both have a high level of sugar as you pointed out. Equally important is that study after study has shown there to be a dramatic difference in the way the body uses the vitamins and minerals in real food vs. commercially prepared supplements. Both Boost and Ensure are little more than vitamin and mineral supplements in liquid form with added protein, carbohydrates, and fat.
On the other hand, as an OCCASIONAL quick meal or snack they are probably no worse than many other commercially prepared and processed food products. (I’m not a fan of processed food but I’m not perfect either.) There are some individuals who have such poor diets (particularly among the elderly) they are probably better off getting the supplementation from either Boost or Ensure than not.
Just my thoughts,
Lori
Ensure and boost are used in eating disorder clinics. When a patient refuses to eat their full meal plan, or with severely underweight patients, ensure is used to make them gain weight.
One of my favorite snacks is a piece of Ezekiel 4:9 100% sprouted whole grain bread, toasted, and about a TBS of Nutella spread on it. It’s 165 calories total…and tastes really good. It’s nutty and chocolatey – but full of fiber and protein. I love it!
I have just begun an incredibly long journey of losing 80 lbs! I have done really well the first few days but I have found myself EXTREMELY hungry. I’ve gone from atleast 3000 calories a day to 1200 so I’m in need of very filling low calorie snacks. I’ve found that the popcorn is my best option when I need to “fill-up”. I have also discovered parmesan garlic tricuits (7 of them) and a wedge of light laughing cow cheese have 100 calories! Thanks for all the tips!
Congrats!!
I can’t believe I missed your comment earlier this month. Hope you are still doing well! How have you faired with 1200 calories? Has that been enough for you?
Most of us love Wheat Thins and such, I found that K Multigrain crackers are delicious, and 120 calories for 24 crackers!!! More crackers for your calories
I like them with the Laughing Cow wedges (35 calories).
Thanks Cris!
Good ideas.
I thank you for the list of snacks bcuz I am trying to loose 100 pounds. How about dry cheerios?
Hi Crystal,
Yes. Dry Cheerios would make a good addition to the list. I like that they are a good source of whole grain (whole grain oats is the 1st. ingredient). I especially like that they are very low sugar (only 1 gram per cup!), each serving has a good amount of dietary fiber (3 grams), and each 1 cup serving has only 100 calories.
Thanks for sharing,
Lori
I eat wraps all the time .I stock up on the individual tuna packs Sweet and spicy is amazing . You can eat the pack alone if you are in a hurry, but, if you have time throw some shredded cabbage and a whole wheat wrap together. Sam’s Club has these great whole wheat wraps called Santa Fe Home style whole grain tortilla .They are only 100 cals with 7 fibers and 8 protiens
Great tips! Really appreciate your suggestions!
My favorite low calorie snack / dessert is 1/2 cup of frozen blueberries drizzled with a tablespoon of honey. Yum, and no guilt with only 105 total calories.
Good snack Rosella! Thanks for sharing.
I like blueberries also. One of the ways I enjoy blueberries as a snack is to top a little low fat cottage cheese with blueberries and a drizzle of maple syrup. Same idea as yours. Tastes great!
Hi-dark chocolate-lentils-[green lentils are best-boil till soft,fry onions -red chilli or crushed-1tsp tomato puree-sliced garlic-in canola oil-then add boiled lentils-simmer for 10 min-top with 1tsp butter————–good for health as well as weight loss
Thanks for sharing your idea! Sounds good.
I was wondering if reduced fat wheat thins would make a healthy and low calorie snack for after school.
Hi Kalyn,
Yes, I believe reduced fat wheat thins would be a healthy low calorie snack if you watch your portion size. I’m wondering if it might be even better if you combine a smaller portion of wheat thins with a small wedge of low fat cheese or a few slices of lean deli turkey for extra protein and satiety (keeping you feeling full longer).
Lori
HI,
please help! i wanna be healthy for my son 
email me incase i dont get back here 
thanks again!
after having my son 2 years ago (i was about 200lbs) i have managed to gain another 76 pounds. I have started to try to eat healthy and to go to the gym. I do an hour on the running stair machine type elliptical thing lol and it says i burn 850-800 calories (i used to only do 300). I stopped soda almost all togther, no coffee, i dont smoke. i drink once a week at most and try to do vodka cus its clear and i heard thats best. I only eat wheat pasta and bread and only buy fat free milk. Im not a good cook and the recipes i know are probly not too healthy lol (i grew up poor and ate chicken and mashed potatoes alot) It would be great to hear from someone who has lost alot of weight on what they ate and how they excersized to keep me motivated. what types of vitamins should i take? right now i take fish oil and a multivitamin. i need tips on easy cheap meals, how to make healthy wheat pasta meals, and good healthy snacks. i know portion size is a huge problem but im SO hungry if i dont eat more than the portion
~D
Hi D,
I will be sharing a short ebook (digital book) by hopefully the first of the year that can answer many of your questions and show you how to have a healthy diet. Eating the right kinds of foods does not have to be expensive BUT you must be willing to try new ways of eating. If you are open to new ideas you can succeed with weight loss and achieve better health. Be looking for the ebook in another 5-6 weeks.
I wish you the best,
Lori
If you are anything like me, sometimes you wouldn’t mind eating a pickle for a snack. You can find pickles at any grocery store that are 0 calories. Most range from 0-5 calories that I’ve seen. Just an idea if some day out of nowhere you crave a pickle like me.
after these three great children of mine i find myself in awful shape…over the last 3 months i have simply just tried to choose better foods and eat less..i have lost about 25lbs but i am at a standstill so i started counting calories and i am on a 1200 calorie and day diet and its working well…most of the time i feel satisfied but there are times when i find myself looking at the clock counting how long til my next meal…these snack ideas are really going to help me out without blowing my diet…thanks everyone for the posts
I had a baby 10 months ago and I started to noticed that my metabolism is much slower than before. I try to workout at least 3 times a week and I started eating low fat and low calorie snacks. I work 3rd shift as a RN so trying to watch my caloric intake is much harder because of my sleep cycle. I eat tons of salad, but instead of iceburg lettuce or romaine I use baby spinach because it is full of fiber. I eat hummus every day, small portions of course, also low fat cottage cheese. I have decreased my intake of bread and pasta. Also, I eat TONS of fresh veggies with the hummus (cucumbers, green peppers, carrots). And last but not least, I eat very small portions as my last meal. I eat my calories when I am the most active. When it comes to downtime on the couch, I don’t eat a full meal. I have lost 6lbs in a little over 2 weeks, but remember excercise is just as important as diet. If you don’t excercise now, try to at least complete 30 minutes of cardio a day (even a power walk is good) it makes a tremendous difference
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