What Snack is Very Low in Calories? Your Guide to Smart Fueling

October 31, 2025 •

4 min read

Did you know that some of the most hydrating foods, like cucumber and watercress, contain as few as 4-16 calories per cup? When it comes to finding what snack is very low in calories?, the best options are often whole foods that are high in water and fiber, helping to satisfy your hunger with minimal energy intake.

Quick Summary

Discover a diverse selection of low-calorie snack options, from crisp vegetables and hydrating fruits to savory protein-rich choices, to help you manage hunger and make healthier eating decisions throughout the day.

Key Points

Embrace Whole Foods: The best very low-calorie snacks are often unprocessed fruits and vegetables, which offer high water and fiber content to promote fullness.
Prioritize Protein and Fiber: Snacks rich in both protein and fiber, such as hard-boiled eggs or roasted chickpeas, are highly effective at curbing hunger and sustaining energy levels.
Stay Hydrated: Foods with high water content like cucumber and watermelon help you feel full, and drinking enough water can prevent confusing thirst with hunger.
Plan Your Snacks: Pre-portioning low-calorie snacks, like air-popped popcorn or a handful of nuts, makes it easier to manage calorie intake and avoid impulse buys.
Consider Your Cravings: Satisfy your specific cravings with healthier alternatives, such as berries for a sweet tooth or savory vegetables with hummus for a crunchy bite.
Mindful Snacking: Eating slowly and savoring your food can increase feelings of satisfaction and help you better recognize your body's fullness signals.

For anyone watching their calorie intake, snacking can seem like a major pitfall. The key, however, is not to eliminate snacks entirely, but to choose wisely. Snacking on nutrient-dense foods can actually help control your appetite, prevent overeating at mealtimes, and keep your energy levels stable. The lowest-calorie snacks are typically whole, unprocessed foods, which provide essential vitamins, minerals, fiber, and protein without a hefty calorie count.

Nutrient-Dense Vegetables for a Very Low-Calorie Snack

Vegetables are the foundation of any low-calorie snack strategy. Their high water and fiber content provides volume and promotes feelings of fullness, while their nutrient profiles support overall health. When consumed raw or lightly steamed, they are an excellent, guilt-free choice.

Celery: A single large stalk of celery contains fewer than 6 calories and is rich in fiber and antioxidants. Pair it with a dollop of low-fat cottage cheese for a more filling snack.
Cucumber: Composed of 95% water, cucumber is incredibly hydrating and low in calories, with one cup of sliced cucumber having only 18 calories. Enjoy it plain, with a squeeze of lemon, or with a low-calorie dip.
Radishes: These crunchy, peppery vegetables offer just 18 calories per cup of slices and are a good source of vitamin C. They add a satisfying bite to any snack plate.
Cherry Tomatoes: These juicy little bites are a fantastic option, with just 15 calories in 15 cherry tomatoes. They contain the powerful antioxidant lycopene.
Bell Peppers: Sliced red or green bell peppers provide a sweet, satisfying crunch for around 25 calories per serving, along with a boost of vitamin C.
Kale Chips: Homemade kale chips can satisfy a savory craving with a crunchy texture for a fraction of the calories of potato chips. Two cups of raw kale have only about 50 calories.

Refreshing Fruit Options Under 50 Calories

Fruits can be a naturally sweet and refreshing low-calorie snack. Their fiber content helps manage cravings, but it is important to be mindful of portion sizes as the natural sugars can add up.

Strawberries: A cup of fresh strawberries has just 49 calories and provides a healthy dose of vitamin C and fiber.
Watermelon: With about 92% water content, a one-cup serving of diced watermelon has only 46 calories, making it a very hydrating and refreshing choice.
Grapefruit: Half a grapefruit contains just 42 calories and is rich in vitamin C and appetite-suppressing compounds.
Berries (Blueberries, Raspberries): These antioxidant-rich fruits are great low-calorie options. One cup of raspberries contains just 78 calories and provides three times the fiber of strawberries.
Plums: One medium plum has around 30 calories and is a naturally sweet way to curb sugar cravings.

Satisfying Savory Snacks Below 100 Calories

For those who prefer savory snacks, options rich in protein and fiber can provide satiety without a high calorie count. These are great for bridging the gap between meals.

Hard-Boiled Egg: A single large hard-boiled egg packs about 72 calories and 6 grams of protein, making it an excellent source of sustained energy.
Roasted Chickpeas: A quarter-cup of roasted chickpeas has around 100 calories and delivers satisfying crunch, protein, and fiber.
Air-Popped Popcorn: Three cups of air-popped popcorn contain approximately 94 calories and are a whole-grain, fiber-rich choice. Just be careful with high-calorie toppings like butter.
Miso Soup: A sachet of miso soup makes for a warming, flavorful, and incredibly low-calorie snack, with some containing as few as 35-40 calories.
Low-Fat Cottage Cheese: A half-cup serving of low-fat cottage cheese is rich in protein (around 19 grams) for just 100 calories, helping you feel full for longer.

Low-Calorie Snack Comparison Table

Here is a quick look at some of the best low-calorie snack choices and their nutritional highlights:


Snack Item	Estimated Calories per Serving	Key Nutritional Benefit	Serving Size Example
Celery	~6 calories	Hydration, Fiber	1 large stalk
Watermelon	~46 calories	High Water Content, Vitamins	1 cup, diced
Strawberries	~49 calories	Vitamin C, Antioxidants	1 cup, sliced
Hard-Boiled Egg	~72 calories	Protein, Nutrients	1 large egg
Air-Popped Popcorn	~94 calories	Fiber, Whole Grain	3 cups, plain
Roasted Chickpeas	~100 calories	Protein, Fiber	1/4 cup

How to Choose the Right Low-Calorie Snack

When deciding on a low-calorie snack, consider the following to maximize satiety and nutritional benefits:

Focus on Whole Foods: Opt for fruits and vegetables over processed snack foods. Whole foods provide more fiber, which is crucial for filling you up.
Prioritize Protein and Fiber: Combining protein and fiber is a winning strategy for sustained fullness. A hard-boiled egg or roasted chickpeas offer this powerful duo.
Stay Hydrated: Sometimes thirst can be mistaken for hunger. Drinking water or choosing high-water-content snacks like cucumber or watermelon can help curb unnecessary cravings.
Plan Ahead: Having pre-portioned healthy snacks ready to go can prevent you from reaching for high-calorie, less nutritious alternatives when hunger strikes.

Tips for Making Snacking Simple

Making smart snacking a habit doesn't have to be difficult. Simple preparation and mindful eating can make a big difference.

Wash and chop vegetables at the beginning of the week so they are ready for a quick snack.
Portion out larger snacks like popcorn, nuts, or roasted chickpeas into single-serving containers to help with calorie control.
Listen to your body's cues. Distinguish between actual hunger and other triggers like boredom or stress.
Eat mindfully, focusing on the textures and flavors of your snack, to feel more satisfied.

Conclusion: Smart Snacking for a Healthier Lifestyle

Far from being a threat to weight management, snacking can be a powerful tool for maintaining energy, controlling appetite, and boosting nutrient intake. Finding a snack that is very low in calories means turning to nature's candy and fresh produce, which offer minimal calories but maximum nutritional benefit. By incorporating these smart, wholesome choices into your daily routine, you can satisfy cravings, stay full for longer, and support your overall health goals. For further information on healthy eating, consider visiting a resource like Harvard Health Publishing.

Frequently Asked Questions

For a very low-calorie and filling snack, opt for options with high water and fiber content, like cucumber slices or celery sticks. Adding a small amount of protein, such as a hard-boiled egg or a light cheese triangle, can further increase satiety.

While many fruits are low in calories, some contain higher amounts of natural sugar. To keep calories in check, focus on fruits with high water and fiber content, such as strawberries, watermelon, or grapefruit, and be mindful of your portion size.

For a savory craving, excellent low-calorie choices include roasted chickpeas, air-popped popcorn, or veggie sticks with a small portion of hummus. A dill pickle is another low-calorie, flavorful option.

Yes, incorporating nutrient-dense, low-calorie snacks into your diet can help with weight management by curbing hunger, stabilizing blood sugar, and preventing overeating at mealtimes.

To avoid boredom, mix up your snacks with a variety of flavors and textures. Combine crunchy items like raw vegetables with creamy dips, or pair sweet fruits with a small, savory protein source like nuts or cheese.

Yes, air-popped popcorn is a healthy, whole-grain, and fiber-rich snack. It's a great low-calorie option as long as you avoid excessive butter or salty toppings.

Convenient, portable low-calorie snacks include fresh fruits like apples or plums, pre-cut vegetables, or a small handful of almonds. Pre-portioning snacks in containers can help you stay prepared.