20 satisfying low-calorie snacks (and why calories aren't the enemy)

How to craft the perfect snack

Balancing flavour, nutritional value and keeping your costs down should be key considerations when it comes to building a snack repertoire. Here's a breakdown of why these three elements are essential to your low-calorie snack game:

Flavour: A snack you don't enjoy isn't one you'll keep eating. Taste matters, so there's no point making something you won't reach for after all the effort of preparing it. Luckily, there are plenty of food combinations to try, so you won't be short of snacks in your house that are downright delicious.

Nutrition: Focusing solely on calories can lead to an obsession with numbers (more on that below). For example, a rice cake is low-calorie, but it's boring and doesn't keep you full. A good snack should offer something sustaining and healthy, like fibre, healthy fats or protein to keep you going throughout the day.

Cost: Eating well can be achieved on all budget types. Many of the most nutritious snack ingredients, such as eggs, oats, pulses, fruits and veggies, are relatively affordable and available from your local grocery store or market.

With this template in mind, here are 20 low-calorie snacks worth adding to your weekly routine.

20 easy and delicious low-calorie snacks

High-protein options to keep you full for longer

Protein is the most satiating macronutrient, meaning it keeps hunger at bay longer than carbohydrates at the same calorie level. These options deliver a solid protein hit without blowing your calorie limit.

1. Hard-boiled eggs
An underrated classic – one large egg contains around 70 calories, is full of choline for nervous system health and contains approximately 6 grams of protein. Try boiling up half a dozen at the start of the week and keep them stored in the fridge for an easy grab-and-go option. Season them with a pinch of sea salt, furikake, black sesame seeds and if you're feeling spicy, a dash of hot sauce to liven things up.

2. Greek yoghurt with cucumber
A serve of plain, low-fat Greek yoghurt (about 80g) contains roughly 50–60 calories and up to 8 grams of protein. Pair it with sliced cucumber or radishes for some crunch and freshness. Add a sprinkle of za'atar or dried dill for extra flavour without extra calories.

3. Tuna on zucchini rounds
Slice a zucchini into thick rounds and lightly steam or grill them for extra tenderness. Top each round with a spoonful of drained tuna in spring water and a sprinkle of cracked black pepper. This snack is refreshing, protein-rich, and still comes in under 100 calories.

4. Cottage cheese with cherry tomatoes
Two tablespoons of low-fat cottage cheese alongside a handful of cherry tomatoes is comfortably under 80 calories. Cottage cheese is mild in flavour, high in protein and calcium and pairs well with both sweet and savoury additions.

5. Edamame with sea salt
Half a cup of shelled edamame contains around 90 calories and 8 grams of plant-based protein. Lightly steam them (or buy the canned variety, drained well) and finish with sea salt or a dash of wasabi. They're low-calorie, filling and satisfying, and they take about three minutes to prepare.

Gluten-free options that are gentle on digestion

Whether you're coeliac, gluten-intolerant or simply prefer to avoid wheat-based foods, these snacks are naturally gluten-free and easy on the digestive system.

6. Rice cakes with avocado
A plain rice cake contains about 35 calories. Top it with a thin smear of avocado and a squeeze of lemon for a snack that's light yet genuinely satisfying. Two rice cakes with avocado comes in around 100 calories.

7. Apple slices with cinnamon
Slice a medium apple and dust it with ground cinnamon. The natural sweetness of the apple is amplified by the spice, making this feel more indulgent than it is. A medium apple contains roughly 80 calories and provides a good hit of fibre.

8. Carrot sticks with hummus
A small serving of hummus (about two tablespoons) paired with carrot sticks lands at around 80 to 90 calories. Hummus is made from chickpeas and tahini, which are both naturally gluten-free, great for vegans and adds a decent hit of protein and fibre to your day.

9. Corn thins with ricotta and strawberries
Corn thins are another great gluten-free alternative to crackers. Two corn thins topped with a tablespoon of low-fat ricotta and two or three slices of strawberry comes in under 90 calories.

10. Melon and prosciutto skewers
For a slightly fancier option, skewer small cubes of rockmelon with thin strips of prosciutto. The combination of sweet and salty is oddly delicious. A small serving (around 80g of melon and one slice of prosciutto) is approximately 65 calories.

Sweet treats that satisfy cravings naturally

Cravings for something sweet sometimes hit you when you least suspect it. Be prepared with these satisfying options that use whole ingredients and nature's sweetness to help keep you going.

11. Frozen banana bites
Toddler-friendly and delicious! Slice a ripe banana into thick rounds and freeze them on a baking paper-lined tray. Once frozen, they take on an almost ice cream-like texture. Half a large banana comes in at around 50 calories.

12. Medjool date with almond butter
One Medjool date stuffed with half a teaspoon of almond butter is a rich, naturally sweet snack at around 80–90 calories. Dates are high in natural sugar, so one is genuinely enough.

13. Chia pudding with berries
Mix one tablespoon of chia seeds with half a cup of unsweetened almond milk, stir with a fork and refrigerate overnight. Top with a small handful of fresh or dried blueberries. The full serve comes in under 100 calories and is rich in omega-3 fatty acids and fibre.

14. Stewed pear with vanilla
Simmer a sliced pear in a small amount of water on the stove. Add a pinch of cinnamon and a drop of vanilla extract and poach until soft. The result is warm, fragrant, and under 80 calories. This works well as an evening snack when you want something warm and cosy.

15. Dark chocolate and a small handful of raspberries
Two squares of quality dark chocolate (70% cocoa or higher) paired with a small handful of fresh raspberries comes in around 90 calories. Dark chocolate can improve insulin sensitivity and is a delicious way to enjoy a low-calorie snack.

Savoury and crunchy swaps for chips and processed snacks

If it's the crunch you're after, skip the chips and try these ideas instead. These low-calorie options deliver that satisfying texture with far more nutritional value.

16. Roasted chickpeas
Drain and rinse a can of chickpeas, pat them dry, toss in a small amount of olive oil and your spice of choice (smoked paprika and garlic powder work well), and roast at 200°C for 25 to 30 minutes until crispy. A small handful is around 80 to 90 calories and packs a fibre and protein punch.

17. Celery with peanut butter
An oldie but a goodie, this low-calorie snack combo has been around for decades. Two celery stalks with one teaspoon of natural peanut butter is a classic pairing for good reason. It's crunchy, creamy and comes in at about 60–70 calories.

18. Kale chips
Tear kale leaves into bite-sized pieces, toss with a tiny drizzle of olive oil and a pinch of sea salt, and bake at 180°C for 10 to 12 minutes. A generous handful of kale chips comes in well under 80 calories and provides a good dose of vitamins A, vitamin C and K.

Want more kale recipes? Check out some other delicious ways to prepare kale here.

19. Sliced capsicum with cottage cheese dip
Capsicum is rich in plant polyphenols, particularly beta-carotene, and, like celery, makes an ideal base for a low-calorie snack. Slice it into strips and serve with a small bowl of cottage cheese thinned with a little lemon juice and herbs. The full snack is under 80 calories.

20. Nori sheets with avocado
Plain nori sheets are almost calorie-free, crispy and naturally salty. Spread a small amount of mashed avocado across a sheet, roll it up and enjoy. Two rolls come in under 70 calories.

Why calories are only one piece of the puzzle

As a nutritionist whose interests lie in helping people build skills to make healthy and informed food choices, I’ll pause here to mention something important.

The problem with reducing food to a numbers game is that it dismisses everything else a food does for your body. For example, 100 calories from a can of lentils, which is high in fibre, iron and plant-based protein, can impact your body very differently compared to 100 calories from a handful of lollies. (No disrespect to lollies by the way, the matcha white chocolate freeze-dried strawberries are an absolute treat!).

What to prioritise instead

An important thing to remember is that some ways of consuming calories are considered more ideal than others. Research supports a wholefoods approach to eating, including a variety of foods that are as natural as possible.

Rather than paying too much attention to hitting a specific calorie target, focusing on broader lifestyle-oriented diets tends to address a range of health concerns collectively. For instance, the Mediterranean diet has been shown to reduce the impact of ageing, inflammation, cardiovascular disease, allergies, gut issues, cancer risk and so much more.

However, this doesn't mean you should ignore calories altogether. Being aware of how much energy you're consuming can be a helpful tool, particularly when first educating yourself on portion sizes and understanding your own individual energy requirements.

In the case of addressing obesity and overweight, it's quite common for people to be overfed and undernourished, which is where keeping an eye on calories in balance with high-quality food overall becomes important. Calorie counting can be effective if used as one metric among many, rather than the sole measure of whether a food is good or bad for you.

Read more about calories, nuts and the connection to weight loss in this article, here.

Build a snacking habit that actually sticks

Smart snacking is less about restriction and more about preparation. When you have a fridge stocked with options you genuinely enjoy, including things that are easy to grab, satisfying to eat and affordable to make, then making healthy food choices becomes way easier overall.

A few practical tips to help you stay consistent:

• Keep fruit visible: You'll eat what's easy and accessible more often if it’s clearly in front of you. Try placing fruit on the bench rather than in the fridge to increase your chances of reaching for it and building a healthier snack habit.

• Eat mindfully: Sit down when you snack, away from screens and pay attention to the food that's giving you life. You'll enjoy it more and be more attuned to when you're actually satisfied.

• Stay flexible: No single snack or eating pattern is perfect for everyone. Experiment with the above low-calorie snack ideas, find what works for your body and lifestyle, and have some fun.

Find balance in your low-calorie snack game

Making mindful and healthy snack choices doesn’t have to be complicated. Enjoy these low-calorie snacks and get creative in the kitchen. Learn more about how foods like dried fruit, nuts and seeds can support your weight-loss goals, broader health and wellbeing.
Once you prioritise nutrient-dense options and choose snacks that keep you full, fuelled and feeling great, you'll enjoy better overall health.