Late-night hunger can derail healthy eating plans—but smart snacking makes all the difference.
{getToc} $title=Daftar Isi
Why Choosing Low Calorie Snacks Matters
When you snack late, you're often tired and more likely to pick indulgent, calorie-dense options. But choosing low calorie snacks helps you satisfy your hunger without derailing your calorie goals. Plus, these snacks can even support healthy habits like intermittent fasting by keeping hunger in check.
Key Criteria for the Perfect Late‑Night Snack
The best options tick these boxes:
- Under 150 calories per serving
- High in fiber or protein to keep you full
- Low in added sugars and saturated fat
- Easy to prepare or grab-and-go
Top Low Calorie Snacks to Satisfy Late Night Hunger
Greek Yogurt with Berries
A 100 g serving of non‑fat Greek yogurt with a handful of fresh berries gives you ~100 calories and provides protein and antioxidants. It also supports gut health. Pairing it with tips from our guide on keto‑friendly foods offers flexibility if you're tracking macros.
Cucumber Slices with Hummus
Sliced cucumber with 2 tablespoons of hummus delivers crunch and creaminess in just about 120 calories. It's hydrating, fiber-rich, and ideal for staving off cravings.
Air‑Popped Popcorn
Three cups of air‑popped popcorn are only ~90 calories and packed with fiber. Season with herbs like rosemary or nutritional yeast for flavor without added fat.
Apple Slices with Almond Butter
Slicing half an apple and adding 1 tsp of almond butter gives ~100 calories. It’s a balanced combo of fiber and healthy fats—great for slow energy release.
Baby Carrots and Low‑Fat Cottage Cheese
Five baby carrots plus 1/4 cup low‑fat cottage cheese come to about 110 calories. The combo of texture and protein helps reduce late-night snacking urges.
Rice Cake with Peanut Butter
A plain rice cake (approx. 35 calories) topped with 1 tsp natural peanut butter (about 50 calories) makes ~85 calories total—crunchy, satisfying and quick.
Herbal Tea and Dark Chocolate Square
A cozy cup of herbal tea with one 70‑80% dark chocolate square (~50 calories) satisfies a sweet tooth without going overboard. Great for mindful indulgence.
Smart Snacking Hacks for Maximum Results
- Pre‑portion your snacks: Prevent overeating by prepping single-serve portions.
- Stay hydrated: Drink a glass of water first—sometimes thirst mimics hunger.
- Mindful eating: Turn off screens, focus on the taste and texture of each bite.
- Keep snacks visible: Store healthy snacks at eye level, tuck away indulgent treats.
Additional Low Calorie Recipe Inspiration
Expand your snack repertoire with savory options like low‑calorie soups and salads—check out our favorites:
Science‑Backed Benefits of Low Calorie Snacking
Studies show that:
- High‑protein snacks improve satiety and help manage weight.
- Fiber‑rich foods stabilize blood sugar and fend off binge cravings.
- Healthy fats support brain function and mood—even a small amount satisfies late‑night hunger signals.
For more clinical insight, refer to resources like the Harvard T.H. Chan School of Public Health: Snacking.
How to Choose the Right Snack for You
When picking a late-night snack, consider:
- Your daily calorie goal—aim for ≤10% per snack.
- Macronutrient balance (protein + fiber + healthy fat).
- Prep time and convenience.
- Your taste preferences—savory, sweet, creamy, crunchy.
Rotate snacks to avoid boredom and improve diet consistency.
Frequently Asked Questions
Are low calorie snacks enough to curb midnight cravings?
Yes—especially those with protein, fiber, and a bit of healthy fat. They help fill the stomach and stabilize blood sugar, reducing the chance of overeating.
Can I eat snacks while intermittent fasting?
If you're following a time-restricted eating window, it's best to keep your late-night snack within that window. Otherwise, it breaks the fast. Learn more about intermittent fasting mistakes here.
How do I stop binge eating at night?
Start by identifying triggers (stress, emotion, habit). Replace high-calorie treats with planned low-calorie snacks, hydrate, and try a bedtime routine that avoids screens.
What's the best low calorie sweet snack?
Greek yogurt with fresh berries or a square of dark chocolate with herbal tea are top picks—sweet, satisfying, and under 150 calories.
Read Also: Best Protein Smoothies Under 300 Calories for Weight Loss
By choosing the best low calorie snacks for late night cravings, you help maintain balanced nutrition, satisfy hunger responsibly, and support your wellness goals without sacrificing flavour.