When you’re trying to cut weight, hunger can hit harder than your last leg day. You’re doing everything right: tracking your macros, hitting your cardio, staying consistent, but those mid-day cravings still sneak in.
The problem isn’t willpower; it’s strategy. Most people try to avoid snacking completely, but smart snacking can actually make your cut easier. The right low calorie snacks keep you full, curb cravings, and stop you from blowing your deficit late at night.
The key is finding foods that deliver maximum satisfaction for minimal calories, high in protein or fiber, low in empty carbs and fats, and still taste like something you want to eat.
Whether you need a quick bite between meals, a late-night fix that won’t kill your progress, or something to keep you focused at work, these 15 low calorie snacks will help you stay shredded, satisfied, and in control.
1. Dark Chocolate Chips and Nuts
Sometimes you just need a taste of indulgence to stay sane. One tablespoon of dark chocolate chips contains about 70 calories, and pairing it with a handful of low calorie nuts like almonds, pistachios, or cashews creates a perfect balance of healthy fats, fiber, and satisfaction.
Be precise with your measurement when consuming this snack so that you don’t overdo it. For example, eighteen cashews come in at roughly 168 calories, but a smaller portion can still keep you full while satisfying a sweet-salty craving. The antioxidants in dark chocolate and the heart-healthy fats in nuts make this combo a guilt-free treat in moderation.
2. Greek Yogurt and Mixed Berries
Greek yogurt with mixed berries is one of the most powerful low calorie combinations you can have while cutting. A 150-gram serving of non-fat Greek yogurt contains about 80 calories and packs 15 grams of protein, which helps preserve muscle mass and keeps you full. When topped with half a cup of mixed berries (around 40 calories), you get a dose of antioxidants, fiber, and natural sweetness that keeps your taste buds happy without adding sugar.
3. Apple
One of my mentors once offered this simple sanity check: if you think you’re hungry, pick a piece of fruit and eat it. If you don’t feel like eating the fruit, then you’re probably not really hungry. And when it comes to fruit, few options are better than an apple.
A medium apple is typically just 95 calories but contains about 4g of soluble fiber. This high fiber content absorbs water and physically creates a feeling of fullness, providing sustained energy without a major insulin spike. Furthermore, the micronutrients support overall health and recovery, which is why the old phrase holds true: An apple a day keeps the doctor away.
4. Hard-Boiled Eggs
Hard-boiled eggs are a perfect, simple protein source for when you need a grab-and-go meal component, especially on days when eggs weren’t part of your main meal. One large hard-boiled egg is roughly 78 calories but delivers about 6g of highly bioavailable protein. This high protein content helps you easily reach your daily goals and keeps your hunger locked down. Prep them in bulk and store them cold for instant access.
5. Cheese with Crackers or Fruit
Cheese is often wrongly demonized in dieting. When correctly portioned, it’s a fantastic snack because the protein and small amount of healthy fat help trigger satiety signals.
A small portion of reduced-fat cheese (around 60–80 calories per 20 grams) paired with whole-grain crackers or apple slices provides a satisfying mix of protein, calcium, and carbs. The balance of textures keeps your snacking experience interesting and can help you stay on track when cravings hit.
6. Beef Jerky or Beef Sticks
If you’re craving something chewy and savory, jerky or beef sticks are a powerful, high-protein, low-carb solution that truly satisfies. A standard 1-oz serving of lean beef jerky is typically between 80-100 calories and provides up to 10g of lean protein. This process of chewing and eating slowly enhances satiety and is perfect for stabilizing blood sugar. Just ensure you look for brands low in added sugar and sodium.
7. Cottage Cheese and Cucumber
Cottage cheese is another protein-packed staple that’s perfect for cutting. A half-cup serving contains roughly 90 calories and 11 grams of protein. Pair it with crisp cucumber slices for crunch and hydration. You can even add a few low calorie crackers to make it more filling.
8. 1 Cup of Cheerios
If you’re looking for a light pick-me-up in the morning, a cup of plain Cheerios comes in at just 95 calories. It’s a great option when you need something quick and filling but don’t want to dip into your main meals. Add a splash of unsweetened almond milk to keep it under 120 calories total.
9. Protein Smoothie
A protein smoothie is a flexible snack that can easily fit your calorie target. Combine one scoop of whey protein (120 calories) with Greek yogurt (80 calories), chia seeds (60 calories), and low calorie fruits like pineapple or watermelon. If it feels too watery, add half a banana for extra thickness. It’s a satisfying, nutrient-dense option that keeps you full and helps you meet your protein goals.
10. Oats
Oats are the ultimate comfort snack that can be adjusted to your calorie needs. A half cup of dry oats contains about 150 calories and offers fiber and slow-releasing carbs for steady energy. Add fruits like blueberries or strawberries for flavor, and mix in a scoop of protein powder if you want a high-protein version that supports muscle preservation.
11. Popcorn
Popcorn is one of the best low calorie volume snacks for cutting. Three cups of air-popped popcorn come in at roughly 90 calories and deliver fiber that keeps you full. It’s light, crunchy, and easy to portion, making it perfect for satisfying cravings during late-night Netflix sessions.
12. Edamame
A cup of steamed edamame provides about 120 calories and 11 grams of protein, along with fiber and micronutrients like folate and magnesium. It’s a filling, plant-based snack that keeps your energy steady and supports muscle recovery. Sprinkle a bit of sea salt or chili flakes for extra flavor without adding unnecessary calories.
13. Frozen Banana Lolly
To make this refreshing snack, slice a banana in half, insert a popsicle stick, dip lightly in melted dark chocolate if desired, and freeze. Each frozen banana half contains around 50–60 calories, offering a naturally sweet and cooling treat that feels indulgent but stays within your calorie limit.
14. Fruit Mix
Think pineapples, watermelon, carrots, and cucumbers. These hydrating, fiber-rich foods allow you to eat large portions without exceeding 100 calories. For example, a cup of watermelon has just 46 calories, and a full cup of pineapple comes in at 82 calories. Mix and match for variety and color while keeping your calorie count low.
15. Biscuits
When your sweet tooth hits, low calorie biscuits can be a smart solution. Many brands offer options under 100 calories per 30-gram serving, allowing you to enjoy a small indulgence without guilt. Check nutrition labels and portion sizes carefully, and stick to lighter options that won’t spike your cravings.
Honorable Mention: Haribo Gummy Bears
If you’re not in the mood for a full snack and just need something to chew on, try Haribo gummy bears. A 13-piece serving has about 100 calories, so you can portion out half to nibble on throughout the day or enjoy the full serving if you have extra room in your calorie quota for the day.
Conclusion
Cutting doesn’t have to mean starving yourself or giving up enjoyable food. The key is smart snacking with foods that are high in protein or fiber and low in unnecessary calories. Remember that all snack calories count toward your daily intake, so always calculate the calories based on serving size and factor them into your total.
Stay consistent, keep your deficit steady, and enjoy the process. For a deeper dive into building an effective fat-loss plan, check out our full article: The Ultimate Guide to Cutting Weight: Tips, Tricks, and Strategies.
