What are good snacks to eat in the evening?

December 17, 2025 •

3 min read

According to research, a small, nutrient-rich snack of under 200 calories in the evening can be beneficial for metabolism and sleep. If you're wondering what are good snacks to eat in the evening, the best choices combine protein, fiber, and healthy fats to curb hunger and promote rest without disrupting your sleep or weight goals.

Quick Summary

This guide explores a variety of satisfying, nutritious evening snack options, including yogurt, nuts, seeds, and specific fruits, and offers advice on mindful snacking to promote better sleep and overall health.

Key Points

Prioritize Sleep-Promoting Foods: Choose snacks like tart cherries, kiwis, and pistachios that contain natural melatonin and tryptophan to aid restful sleep.
Control Portions for Weight Management: Stick to small, nutrient-rich snacks under 200 calories to manage weight effectively and avoid disrupting your metabolism.
Combine Protein and Fiber for Satiety: Snacks like Greek yogurt with berries or roasted chickpeas are filling and help curb late-night hunger pangs.
Practice Mindful Snacking: Eat deliberately, distinguishing between physical hunger and boredom, and avoid eating directly from large containers.
Stay Hydrated: Sometimes thirst is mistaken for hunger. A glass of water or herbal tea can be a better choice than a snack.
Consider Slow-Digesting Protein: For post-workout or muscle repair needs, options like cottage cheese with its slow-digesting casein protein are beneficial.

Why Choose Evening Snacks Wisely?

Choosing the right evening snack can make a significant difference to your sleep quality and overall health. Heavy, sugary, or high-fat snacks can disrupt digestion and sleep patterns, while a well-chosen light snack can prevent midnight hunger pangs without causing a spike in blood sugar. Ideal evening snacks are rich in nutrients like magnesium, tryptophan, and fiber, which are known to support relaxation and satiety.

The Best Evening Snacks for Better Sleep

Several foods are naturally rich in compounds that promote restful sleep. Incorporating these into your evening routine can help you drift off more easily.

Tart Cherries: A natural source of melatonin, the sleep hormone. A small glass of tart cherry juice or a handful of dried cherries can be effective.
Kiwis: These small fruits contain serotonin, which aids relaxation. Studies have shown that consuming two kiwis before bed can improve sleep quality.
Oatmeal: A warm bowl of oatmeal provides melatonin and complex carbohydrates, which can trigger a sleep-friendly insulin response.
Pistachios: Nuts, especially pistachios, contain melatonin and tryptophan. A small, portion-controlled serving is key.

Satisfying Evening Snacks for Weight Management

For those managing their weight, evening snacks can be strategic. Opt for options that are high in protein and fiber to keep you feeling full and satisfied on a moderate number of calories.

Greek Yogurt with Berries: The combination of protein-rich Greek yogurt and high-fiber berries is satisfying and low in calories. For added sleep benefits, opt for a reduced-sugar version and top with tart cherries.
Cottage Cheese: This slow-digesting protein source can aid in muscle repair overnight. Pair it with fruit for a balanced snack.
Roasted Chickpeas: For a crunchy, savory craving, roasted chickpeas are a great alternative to chips. They are high in protein and fiber.
Edamame: These steamed or roasted soy pods are an excellent source of plant-based protein and fiber.

Comparison of Common Evening Snacks


Snack Option	Primary Benefits	Key Nutrients	Calories (approx.)	Best For
Greek Yogurt with Berries	Satiety, gut health	Protein, Calcium, Probiotics	150-200 kcal	Weight management
Tart Cherry Juice	Sleep induction	Melatonin, Antioxidants	140 kcal	Improving sleep
Small Handful of Nuts	Healthy fats, sleep aid	Magnesium, Tryptophan	160-200 kcal	Mindful snacking
Air-popped Popcorn	Fiber, low calorie	Fiber, Manganese	100-150 kcal	Low-calorie cravings
Cottage Cheese	Muscle repair, satiety	Casein protein, Calcium	100-150 kcal	Post-workout recovery
Roasted Edamame	Protein, fiber	Plant-based protein	150-200 kcal	Vegan/plant-based diet

Practical Tips for Mindful Evening Snacking

Beyond choosing the right foods, how you snack is just as important. Mindful eating can prevent overconsumption and improve your relationship with food.

Portion Control: Use a small bowl or plate for your snack to keep portions in check. This helps prevent eating directly from a large bag or container, which can lead to overeating.
Listen to Your Body: Distinguish between genuine hunger and boredom. If you are not truly hungry, a cup of herbal tea or a glass of water might be all you need.
Create a Ritual: Make your evening snack a peaceful, electronics-free moment. Avoid eating in front of the TV, which can cause mindless overconsumption.

Conclusion

Choosing what are good snacks to eat in the evening involves selecting nutrient-dense options that align with your health goals. Whether you are aiming for better sleep, weight management, or simply a satisfying treat, there are many delicious and healthy options available. From tryptophan-rich seeds to protein-packed yogurt, incorporating these mindful choices into your routine can lead to better health and more restful nights. For those interested in deeper nutritional insights, exploring reputable health resources like the Sleep Foundation's article on healthy bedtime snacks provides further guidance.

Frequently Asked Questions

For improving sleep, snacks rich in melatonin and tryptophan are best. Options include tart cherry juice, kiwis, pistachios, and oatmeal.

Yes, nuts are a good evening snack, provided they are eaten in small, controlled portions. They provide healthy fats and minerals like magnesium, but they are also calorie-dense.

You should avoid heavy, high-sugar, and high-fat snacks, as well as caffeinated foods and beverages. These can disrupt your digestion and sleep cycle.

Yes, a protein shake, especially one with casein protein found in milk, can be a great evening snack. It helps with muscle repair and keeps you full, especially after an evening workout.

Yes, it is okay to have some carbohydrates in the evening, especially complex carbs like those in oatmeal or whole-grain toast. They can trigger a sleep-friendly insulin response.

Good vegan evening snack options include edamame, hummus with veggie sticks, air-popped popcorn, or a small handful of roasted pumpkin seeds.

To stop overeating, practice mindful eating by using small, portion-controlled plates and bowls. Drink a glass of water or herbal tea first to ensure you aren't just thirsty, and avoid eating in front of screens.