These foods are low in calories but rich in protein, fiber, and healthy carbohydrates that curb hunger and provide sustained energy. Fat-free Greek yogurt is low in calories and high in protein, with about 92 calories and 16.1 grams of protein per serving. Protein aids weight loss by keeping you full longer and helping maintain lean muscle mass. Your body also burns more calories digesting protein than fat or carbohydrates, which can slightly boost your metabolism. Many yogurts also contain beneficial bacteria called probiotics, which are important for gut health and digestion. Combining fruit with Greek yogurt adds natural sweetness without added sugar. Fruit, especially berries, is low in calories and high in fiber, which can increase feelings of fullness and support weight regulation. The total estimated calories are 158 per 170-milliliter container of fat-free Greek yogurt and a cup of berries. Vegetables like carrots, cucumbers, bell peppers, and cherry tomatoes offer a lot of volume for very few calories. They also provide vitamins, fiber, and antioxidants that protect your cells from damage. Pairing them with a tablespoon of hummus adds plant-based protein, healthy fats, and fiber for about 35 calories. This combination is an excellent weight-loss snack as it helps curb hunger between meals and maintains stable blood sugar levels. One tablespoon of hummus with a handful of baby carrots contains about 70 calories.
Hard-boiled eggs and nuts This snack provides high-quality protein and healthy fats to keep you full longer. One large hard-boiled egg has about 78 calories and 6.3 grams of protein. Nuts, such as almonds or pistachios, add crunch, fiber, and healthy fats. Since nuts are calorie-dense, portion control is important. Combine one hard-boiled egg with a small handful (about 30 grams) of nuts to manage calorie intake while enjoying a satisfying, nutritious bite. One boiled egg and 30 grams of almonds contain about 240 calories.
Air-popped popcorn Air-popped popcorn without added butter is another low-calorie, filling snack. You can enjoy a large portion for relatively few calories, with about 100 calories per three cups. Popcorn also contains whole grains and about three grams of fiber per serving. Fiber helps keep you full and supports healthy digestion.
Whole-grain crackers and cheese Crackers and cheese make a quick, low-calorie snack. When choosing crackers, check the ingredient list and ensure the first ingredient is whole grain or whole-grain flour. Whole grains provide fiber, which helps you stay full longer. Stick to the serving size on the label to manage calorie intake. Pair crackers with a small portion of reduced-fat cheese for protein and nutrients like calcium and vitamin D. Individually packaged cheeses can be a good option for easy portion control. The total estimated calories are 150 to 200, depending on the type of crackers and cheese you choose.