Low-Calorie Snacks: Filling Options for Between Meals

A snack does not need to be ultra-small to stay relatively low in calories. Choosing foods with protein, fiber, water or a combination of these can make a snack feel more substantial.

Quick answer: Fruit, plain yogurt, low-fat cottage cheese, boiled eggs, vegetables, edamame and simple combinations of these foods can all work as lower-calorie snacks. The best snack is one that fits your hunger level, daily intake and overall nutrition.

What makes a good low-calorie snack?

A practical snack usually does at least one of these things:

• adds protein
• adds fiber
• adds fruit or vegetables
• helps bridge a long gap between meals
• fits your calorie needs without replacing a full meal unintentionally

The exact calorie target is personal. "Under 200 calories" is a convenient example, not a universal rule.

10 lower-calorie snack ideas

1. Strawberries with plain yogurt

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Strawberry

Natural & Other Foods · 32 kcal / 100g

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Plain Yogurt

Milk & Dairy · 61 kcal / 100g

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A bowl of strawberries with plain yogurt gives you fruit volume plus some protein.

To keep the snack predictable:

• use unsweetened yogurt
• measure granola, honey or nut butter if adding them
• choose a portion based on your actual hunger

2. Apple with a small amount of cottage cheese

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Apple

Natural & Other Foods · 52 kcal / 100g

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Cottage Cheese (Low Fat)

Milk & Dairy · 80 kcal / 100g

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Apple provides fiber and volume, while cottage cheese adds protein.

This can be more substantial than eating fruit alone.

3. Cucumber and yogurt dip

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Cucumber

Vegetables & Legumes · 15 kcal / 100g

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Use sliced cucumber with plain yogurt, herbs and spices.

This creates a high-volume snack with relatively few calories, particularly if the dip is based mostly on yogurt rather than oil or mayonnaise.

4. A boiled egg with vegetables

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Boiled Egg

Meat & Protein · 155 kcal / 100g

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A boiled egg is easy to portion and portable.

Pair it with:

• cucumber
• cherry tomatoes
• bell pepper
• leafy greens

for more volume.

5. Low-fat cottage cheese with tomatoes

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Cottage Cheese (Low Fat)

Milk & Dairy · 80 kcal / 100g

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Cottage cheese can work as a savory snack with tomato, cucumber and black pepper.

Check sodium if that is relevant to your diet, because cottage cheese products can vary.

6. Edamame

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Edamame

Vegetables & Legumes · 121 kcal / 100g

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Edamame contains both protein and fiber.

It is more calorie-dense than cucumber or strawberries, but the protein-fiber combination can make it a useful snack.

7. Plain yogurt with berries

This is one of the easiest repeatable snacks.

Use:

• plain yogurt
• strawberries or blueberries
• cinnamon if desired

Be careful with calorie-dense toppings such as large amounts of nuts, seeds or granola.

8. Green lentil salad cup

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Green Lentils (Boiled)

Vegetables & Legumes · 116 kcal / 100g

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A small bowl of lentils with cucumber, tomato, herbs and lemon can work as a savory snack or mini-meal.

Because lentils provide both fiber and protein, the snack may be more substantial than vegetables alone.

9. Tuna and cucumber

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Tuna

Fish · 132 kcal / 100g

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Tuna provides a large amount of protein for relatively few calories.

A small portion with cucumber or salad greens can be a practical high-protein snack.

Choose preparation carefully because mayonnaise and oil can substantially increase the calorie total.

10. Watermelon bowl

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Watermelon

Natural & Other Foods · 30 kcal / 100g

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Watermelon is high in water and relatively low in calories per 100 g.

It can be useful when you want a larger, refreshing portion, though it contains much less protein and fiber than options such as yogurt, cottage cheese or lentils.

How to keep snacks under control without obsessing over calories

Start with the main food

Choose one clear base:

• fruit
• yogurt
• egg
• cottage cheese
• vegetables
• legumes

Then decide whether you actually need extras.

Measure calorie-dense toppings

Foods such as:

• nuts
• nut butter
• granola
• olive oil
• cheese
• hummus

can be nutritious, but small portions can add a lot of calories.

Watch drinks

A snack can become much higher in calories when paired with:

• sweetened coffee
• juice
• sugary soft drinks
• large smoothies

CDC lists water, unsweetened tea, plain coffee and sparkling water as low- or no-calorie beverage options.

Should you snack if you are not hungry?

Not necessarily.

Some people feel better with snacks between meals; others prefer larger meals and fewer eating occasions.

The purpose of a snack is not to follow a rule. It should solve a practical need such as hunger, timing or convenience.

Use EatBetter to build your own snack

Instead of relying on fixed snack lists, search the foods you already enjoy and compare:

• portion calories
• protein
• fiber
• fat
• carbohydrates

You can then create combinations that fit your preferences.

Explore related EatBetter pages

• Food Guide
• Compare Foods
• Strawberry
• Plain Yogurt
• Boiled Egg
• Edamame

Sources

1. CDC — Tips for Increasing Vegetables and Fruits in Your Diet: https://www.cdc.gov/healthy-weight-growth/healthy-eating/fruits-vegetables.html
2. CDC — About Water and Healthier Drinks: https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html
3. FDA — Serving Size on the Nutrition Facts Label: https://www.fda.gov/food/nutrition-facts-label/serving-size-nutrition-facts-label
4. EatBetter — Food Guide: https://www.eatbetter.app/en

Note: This article is for general educational purposes and is not a substitute for individualized medical or nutrition advice.