When you are feeling peckish between meals, it is all too tempting to reach for the biscuits, cakes and other unhealthy snacks. Admittedly delicious, these treats are full of sugar, fat and calories, meaning their regular consumption can have a long-lasting negative impact on your health. A way to avoid the high-calorie options is by stocking up on healthy snacks, that fill you up but aren't packed full of excess energy you don't need.
Getting your snacking under control will help with weight loss, plus high-protein snacking has an important role when it comes to workouts - so read on for suggested low fat, low calorie, high protein and even chocolate-containing ideas! For a convenient snack that you can enjoy on the go, be that crunchy, sweet or dairy-free, look no further than the list of our favourites to buy online in the UK, from the likes of Amazon, Tesco, and ASDA.
Quick List - Top Low-Calorie Snacks
Light & Free
Creamy, High-Protein Yoghurt Bursting With Fruity Flavours
mybest UK specialist Tara is a nutritionist and energy coach who helps clients lose weight, improve their eating habits, and get their energy back through their nutrition. Tara specialises in helping busy parents specifically improve their eating with ease and without overwhelm, and get back on track so the whole family can benefit.
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Tara is a nutritionist and energy coach who helps clients lose weight, improve their eating habits, and get their energy back through their nutrition. Tara specialises in helping busy parents specifically improve their eating with ease and without overwhelm, and get back on track so the whole family can benefit.
The number of calories in food simply means the amount of energy a type of food contains. Nutrition is very complicated, and there's debate about how the excess calories you eat correspond to weight gain, but the general idea is that eating more energy than your body requires, will result in you putting on weight.
A low-calorie snack, which we're going to say is one that comes in at less than 100 kcal per serving, will mean you can ease that between-meals hunger without over-fuelling. You'll still be ready for mealtimes, but one of these will satisfy the need for a snack in the meantime.
Even if losing weight is not one of your primary health goals, being aware of the calories in the food you eat is essential. While it’s unnecessary to track all calories you eat (and, in fact, I always advise my clients against strict calorie counting), it is a good idea to keep your snacks less calorie-dense.
In my experience working with clients seeking to lose weight, having large snacks and eating between meals are the main reasons why people have a calorie surplus, meaning they end up putting on weight.
One issue you can find with low-calorie snacks is that, because the fat content has to be reduced or removed, manufacturers end up pumping loads of sugar into the products to make up for the flavour vacuum. This is less of a problem with savoury snacks like crisps, but it is always worth checking to see how high the sugar content is.
Eating lots of sugar, even via products that are lower in calories, can have negative effects on your blood sugar levels. In the short term, they will crash and cause you to feel drained of energy, but in the long term, it could cause serious complications like diabetes.
The best measure to use when comparing the sugar content of snacks is to look at how many grams they contain per 100 grams, as snacks come in different sizes so it can be hard to compare. A sugar content of above 20 grams per 100 is quite high and should be enjoyed only as a treat, whereas a sugar content of 5 g or less per 100 g is considered a low level of sugar for a product to contain - so aim low!
It’s always a good idea to know how much sugar is in the products you eat, and low-calorie snacks are no different. A great option would be Graze Lemon Blueberry Oat Boasts, which have around 45% less sugar than regular cereal bars. They are also high in fibre and have no added preservatives, sweeteners, or artificial flavourings.
Making sure your low-calorie snack contains protein, will mean that eating it has the opposite effect to a sugar crash. Protein keeps you satisfied for longer, something that is especially necessary with low-calorie snacks that can often be less satisfying due to their size and texture.
High protein options can include bars and crisps, but the most effective way of getting this protein in snack form is through a dairy snack like cheese or yoghurt. These manage to stay low in calories whilst being packed with the protein that will keep you full until your next meal. They aren't usually suitable for those who are lactose intolerant or allergic to dairy, though.
As with the sugar content, it is useful to compare the amount of protein in products using the number of grams per 100 g. The amounts of protein aren't huge when it comes to low-calorie snacks, but over 5 grams per 100 is at the higher end and should be aimed for.
Why not take a look at our recommendations for the best supermarket hummus?
Eating a low-calorie snack high in protein, is undoubtedly key when it comes to stabilising your energy levels throughout the day and keeping you fuller for longer. Some cereal and snack bars can be high in protein, but I recommend opting for eggs (hard-boiled are my favourite), cheese, Greek yoghurt, or even a protein smoothie.
Being presented both online and on the packaging in bold, it should be easy to find out if snacks include ingredients which you are looking to avoid. A product might disclose that it has been made in a factory containing certain allergens or animal-derived products, so in that case you'll need to do further online research, or avoid completely.
Our best gluten-free snacks and vegan snacks will be of interest to some of you reading this section.
The vast majority of snacks are vegetarian, so those who avoid meat can enjoy them, but those who follow a vegan diet will have to be slightly more discerning as animal-derived products do often make their way into snacks. As always, it's best to check the label and check reputable online information too.
Many regular packaged snacks are suitable for vegetarians, but for vegan, dairy-free, and/or gluten-free, you may need to be more thorough when reading the packaging.
I would advise you to look for low-calorie snacks made from a few natural, whole ingredients to ensure that they are gluten and dairy-free. A great example of these is Nakd bars, which contain only fruit and nuts.
One trick in the book that low-calorie snack manufacturers almost always use, is to create small serving sizes. This means that, just by including a smaller amount of a food, a packet contains fewer calories. This should be seen as a bit deceptive, as a smaller bit of food isn't going to fill you up in the same way as a larger one, so it's worth keeping an eye on the portion size (in grams) that the snack offers
You might find, however, that just the act of eating a snack satisfies your craving, even if it is smaller than you would like. Having a small serving size means you won't over-eat as easily, something that we are all too prone to do when it comes to snacking.
When selecting a low-calorie snack, I would advise looking for snacks that are truly low in calories and high in nutrition rather than those that are just an incredibly small portion.
For example, a small square of milk chocolate may be considered a low-calorie snack because you consume a small amount, but opting for a bag of popcorn would be a more filling option.
Products | Image | Click to purchase | Key features | |
---|---|---|---|---|
1 | Bepps Salt & Pepper Popped Chickpea Snacks | ![]() | Full of All the Good Stuff and Not the Calories | |
2 | Light & Free Greek-Style Peach and Passion Fruit Yogurt|Pack of 4 | ![]() | Creamy, High-Protein Yoghurt Bursting With Fruity Flavours | |
3 | Popchips BBQ Flavour Potato Snacks|Pack of 5 | ![]() | A Low-Calorie Alternative to a Crispy, Salty Snack | |
4 | Alpen Light Jaffa Cake Bars |Pack of 5 | ![]() | The Deliciousness of Jaffa Cakes, in a High-Fibre Snack Bar | |
5 | Snack a Jacks Sweet Chilli Rice Cake Snacks |Pack of 5 | ![]() | A Spicy, Satisfying Upgrade to Rice Cakes | |
6 | Babybel Mini Light Cheese Snacks|Pack of 12 | ![]() | Curb Your Cheese Craving With This High-Protein Favourite | |
7 | Hartley's 10 Cal Raspberry Flavour Jelly | ![]() | An Incredibly Saintly Sweet Treat Containing Only 10 Calories | |
8 | Propercorn Sweet & Salty Popcorn|Pack of 6 | ![]() | A Healthy Sweet and Salty Popcorn for Movie Nights | |
9 | Fibre One Milk Chocolate Popcorn Bars|8 x 4 bars | ![]() | A Cheeky Chocolate Treat With a Good Amount of Fibre | |
10 | Mars Low Calorie Chocolate Snack Bars|Pack of 10 | ![]() | Get Your Sweet Fix in Under 100 Calories |
Bepps 'pop' their crisps using heat, pressure and moisture (rather than cooking oil) to make them much lower in fat and calories. Plus they are made from nutritious chick pea flour and black eyed peas.
Not only does this innovative process sound pretty cool, but it also bumps up the protein content massively without bumping up the calorific content. Crisps can struggle to keep you full, but that won't be a problem with these fibre-filled alternatives made from pulses. Suitable for a large range of diets, many can dig into this tasty packet of delight!
Yoghurt is about as versatile a snack as you can get. It can be enjoyed at any time throughout the day, even for breakfast, and these yoghurts offer a lower-calorie way of doing this. The fresh flavours of passion fruit and peach will add a little excitement into your snacking routine, whilst the creamy yoghurt is wonderfully comforting.
With its extremely high protein content per serving, these yoghurts are the perfect snacks to keep you full. They are also reasonably substantial, differing from other low-calorie snack options out there that are much lighter and overly airy.
Crisps are an easy go-to snack, but traditionally they are fried in fat, filling them with grease and making them more calorific. Popchips don't fry their potato chips and instead 'pop' them. This takes away the need for any cooking oil, and in turn makes them a low-calorie alternative that doesn't lose the satisfying crunch.
Popchips come in a whole range of tasty flavours, but barbecue is one of our favourites thanks to the delicious combination of the sweet and smoky. This snack option is happily also suitable for those who can't eat gluten and nuts.
Each Jaffa Cake bar contains less than 70 calories, so you can indulge totally guilt-free! This also makes them handy to have on hand if you're looking for an indulgent-tasting sweet snack that can easily fit into a calorie-controlled diet plan.
Rice cakes have a bit of a reputation for being a boring healthy snack, but Snack a Jacks do an excellent job of turning that perception on its head. This packet is full of flavour, with the complementary tones of sweet, salty and spicy.
Rice cakes are very light, so it's impressive that these bags can be 19 g and still be well under 100 kcal. Because of this, they'll stave off hunger until your next meal and feel like more of a treat than they are – just what you need from a snack.
Babybel is recognised for being the perfect lunchbox addition, but why shouldn't adults be able to enjoy these cheesy snacks too? Cheese might not sound like the snack that's the lowest in calories, but this lighter version has just 42 kcals in one of their signature discs.
Babybel cheeses do contain milk, so you'll have to avoid them if you're allergic or eat a vegan diet, but the milk is free from lactose. While it's definitely a convenient way of eating cheese, not everyone will be won over by its unique texture and flavour, particularly when compared to more artisan cheese.
A kids' party favourite, jelly now has a place for adults too. Bursting with fruity flavour, this jelly disguises the fact that it is remarkably low in calories (easily the lowest on this list). It also doesn't contain any of the main allergens and can be enjoyed by vegetarians, which is sometimes a rarity with jelly.
Its lack of certain ingredients might make it suitable for a range of people, but the lack of nutritional value does mean it might not keep you full for very long, and although its sugar content is low, this product does contain artificial sweeteners.
Can't decide between having a sweet or savoury snack? With this popcorn, you can have both at the same time! This yummy recipe is a healthier way to enjoy your favourite cinema snack. It is also gluten-free and vegan-approved.
Per pack, this popcorn has a very low number of calories, but this is largely due to the packs being very light and small at only 14 grams. This means that one serving might not fill you up in the way you might hope.
Eating fewer calories doesn't mean you need to give up chocolate. These bars incorporate it to make a delicious snack, with added texture from popcorn. They are also high in fibre, which helps to fill you up and supports gut health.
These snack bars do contain a lot of sugar per 100 grams. In fact, each individual bar contains 4.7 g of the sweet stuff, which is definitely on the higher end of the spectrum in our healthy snack round-up. In addition to this, despite the inclusion of milk in the chocolate, they contain quite a low level of protein.
When you think of a Mars bar, you probably don't think of it as a low-calorie snack. That is certainly true of the original Mars bar, but this alternative has come along to satisfy your sweet tooth without all of the excess calories.
Whilst it may have fewer calories than a classic Mars bar, this version is still proportionally very high in sugar, so it's not something to be snacking on every day. It is also made from the same highly processed ingredients that feature in regular Mars bars – another reason for keeping these as an occasional treat.
Written and researched by Emma Cramp
No. 1: Bepps|Salt & Pepper Popped Chickpea Snacks
No. 2: Light & Free|Greek-Style Peach and Passion Fruit Yogurt|Pack of 4
No. 3: Popchips|BBQ Flavour Potato Snacks|Pack of 5
No. 4: Alpen|Light Jaffa Cake Bars |Pack of 5
No. 5: Snack a Jacks|Sweet Chilli Rice Cake Snacks |Pack of 5
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