Healthy and Delicious Low-Calorie Snacks for When the 4 P.M. Slump Hits
by Samantha Ascenzo on Aug 27, 2025
By: Kaitlin Vogel for Parade Magazine
We’re all familiar with the mid-afternoon slump, and subsequent cravings that ensue: It’s 4 P.M., your energy is low, and you start poking around in the fridge for something to nosh on. As a quick fix, you grab a bag of chips from your pantry, but afterward, you feel immediate regret at how bloated you feel.
Don’t beat yourself up when hunger cravings happen. It’s simply your body saying it’s time to refuel. You just want to make sure you have the right energy-boosting snacks ready when another snack attack hits. Start with these 57 low-calorie snacks, which are flat-out healthy and delicious.
Best Low-Calorie Snacks for Adults
1. Savory stuffed dates
For an easy and satisfying bite, top dates with a spoonful of low-fat cream cheese. This savory spin on stuffed dates is just 130 calories for 1 medjool date with 1 tablespoon of 1/3 less fat cream cheese, Mackenzie Burgess, RDN, a registered dietitian and recipe developer at Cheerful Choices, explains. For some added omega-3 fatty acids (and crunch), consider adding walnuts.
2. Mad Minis ice cream sandwiches
The frozen dessert aisle is often filled with high-calorie, oversized options. Instead, next time you’re craving a sweet snack, try picking up these Mad Minis ice cream sandwiches.“They’re made with real ingredients you can pronounce and contain just 60 calories per bite! It’s a perfect way to still enjoy a treat while keeping the calories and portions in check,” says Burgess.
3. Egg white patty toast
While there’s nothing wrong with eating the whole egg, egg whites are lower in overall calories (and cholesterol).“For a quick and easy snack, I like heating these frozen egg white patties from Good Food Made Simple,” Burgess explains. “Each patty contains just 35 calories and packs 6 grams of satiating protein. I recommend serving over a slice of whole-grain toast for a balanced snack.”
4. Nut and seed bars
Nowadays, most protein bar options are filled with sneaky added sugars. Too much added sugar in the diet can increase our risk for certain diseases, such as diabetes and heart disease.Cue in Munk Pack Nut and Seed bars. These protein snacks are naturally sweetened with allulose and contain 0 grams of added sugar. Plus, Burgess says they are a great low-calorie option with just 150 calories per bar.
5. Mug cake
If you want a 1-minute snack, try whipping up a foolproof pumpkin mug cake.
“Simply stir together oat flour, pumpkin puree, Pure cane sweetener, and microwave to reveal a fluffy, low-calorie cake,” Burgess explains. “I love using pure cane Baking Sweetener because it works as a 1:1 replacement for sugar while containing zero calories and zero grams of sugar!”
6. Veggies and black bean hummus
For a fun spin on hummus, swap chickpeas for black beans and blend them into a dip. This is delicious to enjoy with colorful veggies like snap peas, carrots and mini bell peppers, Burgess says.7. Cocoa bark
Craving a mid-afternoon chocolate fix? Skip the processed candy and make your own cocoa bark!“Stir together antioxidant-rich cocoa powder, coconut oil, a touch of maple syrup, and crunchy quinoa,” Burgess states. “I recommend using Bob’s Red Mill quinoa because it’s pre-rinsed to remove any bitter flavors. Plus, adding quinoa is a great way to sneak some extra protein into this sweet snack.” Add some sunflower seeds for extra crunch.
8. Protein balls
Protein balls are a perfect snack to pop in between a long day of meetings. Plus, the balance of fiber and protein helps provide long-lasting energy.“Make your own salted caramel protein balls by blending together dates, nut butter and protein powder of choice. I like using Naked Nutrition’s line of protein powders because they contain ingredients you can pronounce and have options for all dietary preferences,” Burgess explains.
9. Blueberries
One-cup serving of blueberries has just 80 calories while delivering all kinds of beneficial vitamins and minerals like vitamin C and K.
Blueberries contain a type of plant pigment called anthocyanins, which helps reduce inflammation in the body and gives these berries their beautiful blue color, says Burgess. Try pairing a cup with a handful of nuts, covering it with Greek yogurt and freezing or turning it into homemade fruit leathers.
10. Personalized energy bars
Did you know you can create energy bars customized for you?
Simply take a science-backed quiz from myAir bars and get personalized bars designed to help you reduce your stress. “I love how these tailored bars contain nourishing ingredients like dates, cocoa and hazelnuts while containing just 100 calories per bar,” Burgess says.
11. Just Fruit
Made with simple, real ingredients, it has 45 calories per serving. The product comes in 4 flavors, including a vegan/dairy-free version—Just Fruit and Banana Bites. Just grab a spoon and go.
“Only 1 in 10 Americans consumes the recommended amount of produce per day and Wyman’s Just Fruit & Greek Yogurt Bites are a simple and yummy way to include more fruit into your daily diet,” says Lauren Harris-Pincus, MS, RDN, a registered dietitian and author of The Everything Easy Pre-Diabetes Cookbook.
12. Dark Chocolate Cherry Cashew KIND mini bars
With only 80 calories, these bars are a delicious, sweet and chewy snack. They are a good source of fiber and have only 3 grams of added sugar. These KIND mini bars are also gluten-free, low-sodium, Kosher and made with no genetically engineered ingredients, Harris-Pincus explains.13. Gimme Seaweed Snacks
These snacks are super low calorie at 25 per package. Gimme Seaweed Snacks are crunchy and satisfy your savory snack craving with flavors like Teriyaki, Sea Salt, Wasabi and Sesame.“They are organic, gluten-free, low sodium and contain iodine, a vital trace mineral that plays a critical role in thyroid health,” says Harris-Pincus.
14. Enlightened Bada Bean Bada Boom Snacks
At only 100-110 calories per serving, these snacks are made from roasted broad beans (fava beans), have 6 to 7g of plant-based protein and 3 to 6 grams of fiber. They also come in amazing flavors like Buffalo Wing, Zesty Ranch and Sweet Onion and Mustard, Harris-Pincus explains.15. Seapoint Farms Dry Roasted Edamame
In sea salt and wasabi flavors, these 100-calorie snacks are not only low-calorie but highly nutritious.16. Wonderful Pistachios No Shell Variety Pack
With 120-130 calories per individual pack, you get 4-5 grams of plant-based protein and less than 1 gram of added sugar- even in the honey-roasted flavor.“These snacks are so tasty and easy to eat with no shelling required, so they are fabulous for road trips, soccer games or anywhere that one-handed eating is helpful,” Harris-Pincus explains. “All flavors are also gluten-free and vegan.”
17. Whisps Cheese Crisps
Only made from 1 ingredient, Whisps Cheese Crisps are 100% real, artisanal cheese and have 100-110 calories along with 6-9 grams of protein per single serving snack pack.
“For those following low-carb or keto-friendly diets, these crunchy and satisfying snacks are also gluten-free, sugar-free, and lactose-free with no preservatives and 1g of net carbs per serving,” says Harris Pincus.
18. That’s It. Fruit Bars
These bars are made from 100% real fruit with no purees, juices or concentrates and are free from the top 12 allergens.“No syrupy fruit rolls here and they are a super convenient way to up your fruit intake for the day. Only 100 calories each for the full-size bars with minibars coming in at 60 calories,” Harris-Pincus explains. “Pair a mini with a few nuts for a satisfying dose of fiber, heart-healthy fats and plant-based protein.”
19. Crispy Fruit
Crispy Fruit by Crispy Green is made with only freeze-dried fruit and is great on the go. In convenient 15 g bags at only 50 calories a bag, this snack will satisfy your crunchy craving, says Dr. Nicole Avena, Ph.D., a nutrition consultant and associate professor of neuroscience at Mount Sinai School of Medicine.
They come in various fruits, including apples, mangoes, pears, bananas and many more. Using two different fruit bags, you can make a crunchy fruit snack perfect for a busy lifestyle at only 100 calories.
20. Popcorn
Popcorn is a great snack for your pantry, especially if you want something low-calorie.“A whole grain and containing loads of fiber, popcorn that is air-popped with no oil added sits in at about 100 calories for every three cups! Air pop your popcorn kernels and add seasonings after, to skip out on the extra calories butter or oil would provide,” Avena explains.
21. Mary’s Gone Crackers
One serving includes 13 crackers and 140 calories, 3 g of fiber and 3 g of protein.“Mary’s Gone Crackers has hacked the cracker game by incorporating whole ingredients into low-calorie snack crackers, says Avena. “These crackers are designed to keep you satisfied for longer, leading to less overall snacking.”
22. Edamame
Edamame packs a big nutritional punch for a small number of calories. In a one-half cup serving of shelled edamame, there are 120 calories, 9 grams of fiber and 11 grams of plant-powered protein.Edamame can be purchased in pre-portioned frozen bags (shelled or not) and is a great snack to keep on hand, Avena states. Try to find the whole edamame pods. This will allow you to eat more slowly and enjoy your snacks longer.
23. NadaMoo! ice cream
Nadamoo is a dairy-free, vegan, and gluten-free ice cream with a variety of different flavor combinations.“Created using sustainable coconut cultivation and pure agave as the base, Nadamoo is a great alternative to full-fat ice cream,” says Dr. Avena. “It sits at about 180 calories per 2/3 cup serving, making it much less than normal ice cream and with healthier ingredients.”
24. Cottage cheese and berries
Cottage cheese may be new to some, but once you mix it with your favorite toppings, it’ll be on repeat, Avena explains. Low-fat cottage cheese contains about 90 calories per ½ cup, 13 g of protein, and only around 1 g of fat. Pairing this high-protein snack with a serving of berries for fiber can crush your hunger for hours.25. Baby carrots and hummus
Baby carrots and hummus are a fresh and fast snack combining veggies and high-fiber legumes. 1 serving or ¾ cup of baby carrots contains 40 calories and 2 tablespoons of plain hummus contains about 60 calories. This makes it a healthy, low-calorie snack that can be enjoyed throughout the day. Hummus can also be purchased in pre-portioned to-go containers, which makes this an easy snack to take to work or school, Avena explains.26. Frozen banana bites
Another great option is to take whole bananas and chop them in half. Place the banana halves onto sticks and dip the ends in dark chocolate, says Avena. Freeze these on a baking sheet overnight to enjoy a homemade fruit pop! For some added crunch and antioxidants, dip them in mixed nuts.A whole banana contains about 100 calories and ½ oz of dark chocolate contains 70 calories. A tablespoon of mixed nuts contains 51.
27. Pistachios
Pistachios are high-protein nuts that contain a multitude of beneficial nutrients. One serving of pistachios contains 160 calories.“It can be enjoyed slowly with the shell on! Be mindful of the amount of sodium on some brands of pistachios and look for lightly salted or unsalted varieties,” says Avena.
28. Protein and cream cheese roll-ups
One of the easiest high-protein snacks to make is pinwheels. Choose your favorite deli meat or smoked salmon, spread a thin layer of low-fat cream cheese on the slice, and roll them up! This is another great snack to prepare for work or school because it is utensil-free, Avena explains.29. Grillo’s Pickles
Pickles are a great low-calorie, naturally fat-free snack that can help satisfy salty, crunchy cravings with only 5 calories per serving.“Grillo’s Pickles are refrigerated instead of jarred and made with just a handful of simple, fresh ingredients: cucumber, brine and seasonings,” says registered dietitian Mia Syn, MS, RDN.
30. Bella San Luci’s Sriracha Tomato Jerky
For 80 calories, one serving packs 6 grams of plant protein and 6 grams of filling fiber. These are two important nutrients that make up a low-calorie, satisfying snack.Reap the nutritional benefits of tomatoes with the flavor of plant-based tomato jerky. This shelf-stable, ready-to-eat snack is a convenient way to help meet your recommended 2-3.5 cup servings of vegetables for the day, Syn explains.
31. Applegate Naturals Turkey Pepperoni
This protein-packed ingredient is made for more than just topping pizza.
“Enjoy turkey pepperoni as a satiating, low-calorie, bite-sized snack, Syn states. “Seventeen slices boast only 80 calories but a whopping 10 grams of high-quality complete protein from turkey raised humanely without antibiotics.”
32. UNREAL Dark Chocolate Coconut Bars
UNREAL Dark Chocolate Coconut Bars can help satisfy sweet cravings for fewer calories and sugar than traditional candy, says Syn. Each bar contains only 70 calories and 3 grams of sugar, and is made with just three simple ingredients—organic coconut, organic cassava syrup and dark chocolate.
33. Fresh Cravings Salsa
Fresh Cravings Salsa is refrigerated instead of jarred and made with a shortlist of whole food ingredients like vine-ripened tomatoes, crisp vegetables and spices with only 10 calories per serving.
“A nutritious dip can help encourage consumption of positive food groups like vegetables and whole grains, Syn explains. “Pair sliced celery and whole-grain pita with salsa–a low-calorie dip that packs a punch of flavor.”
34. A Slice of Provolone
If you want a satisfying low-calorie snack to help hold you over until dinner, a slice of organic provolone cheese is a nutritious choice. For 70 calories, you get 5 grams of complete protein and 10% of your daily value of calcium, says Syn.35. Poppi prebiotic soda
Unlike traditional soda, Poppi contains only 15 calories and 4 grams of sugar from ingredients like sparkling water, apple cider vinegar and fruit juice.“This bubbly beverage with benefits contains prebiotics, a type of fiber that helps selectively nourish the good bacteria in the gut to support digestion and immunity,” Syn explains.
36. Quaker Cinnamon rice cakes with cashew butter spread
Like a lighter version of toast and butter, Quaker cinnamon rice cakes are light at 50 calories each and with a cashew nut butter at 95 calories for a total of 145 calories.“I like this snack because it’s different, flavorful, and filling. You get your carb and protein combination without having to get bored with the same type of snacks,” says registered dietitian nutritionist Blanca Garcia, RDN.
37. Corn tortilla and whole milk mozzarella cheese with spinach
“This savory treat can be enjoyed as a simple snack or you can get creative with adding low-calorie ingredients like spinach, onions, garlic or other vegetables” Garcia says. “The idea is that you also have warm snack options that are packed with flavor.”38. Peanut butter and jelly slice
This classic PB&J sandwich was modified to only include one slice of bread, which you can call PB&J toast. By reducing the sandwich to one slice, you allow the calories to come down to snack level, Garcia explains.39. Whole wheat crackers and cheese
In a hurry and running out the door? Grab some crisp bread or whole wheat crackers and top it off with a slice or two of cheese (or a cheese stick). “This is a great snack that isn’t messy and doesn’t require prep time,” says Garcia. “It continues to fulfill the carb/protein combination but in a quick-to-go way.”40. Coconut yogurt and almonds
Another easy-to-go snack, a coconut yogurt with six almonds, is a high-protein snack that can help you feel full longer. Protein doesn’t always have to be exclusively animal-based or plant-based; it can be mixed, Garcia explains.
41. Apple and peanut butter
This sweet and savory snack is perfect when you get a mid-afternoon craving.“Some sliced apples and peanut butter spread can add a good amount of fiber, low glycemic index, and healthy sweet snack,” says Garcia.
42. Half a bagel with smoked salmon and cream cheese
Although this one is on the higher end of calories, it’s a snack that can be quite savory and filling, Garcia explains. For snacking purposes, stick to just half a bagel though. Otherwise, it can quickly become a meal’s worth.43. Bean and cheese burrito
Portion control with this snack matters. Stick to the serving size and opt for the corn tortilla, not flour.A bean and cheese burrito can be carried to work and quickly put together and warmed up in 10 seconds, says Garcia.
44. Sweet potato with honey
Talk about sweet on sweet. This healthy snack feels more like dessert and is a great option for someone looking for a sweet but healthy snack. You can peel and cut the sweet potato into big chunks and cook in the microwave until soft and add the honey for an additional sweet flavor, Garcia explains.45. Greek yogurt
“Greek yogurt is low in sugar and fat and a great source of calcium and high-quality protein making it a great snack that may support bone health and keep you full,” says Noah Quezada, a registered dietitian nutritionist and CEO of Noah’s Nutrition.
46. String cheese
Looking for a snack to grab on the go? Quezada recommends string cheese as a great low-calorie option (90 calories and 7 grams of protein). Cheese is also a great source of calcium.47. Rice cakes
Rice cakes are a great crunchy alternative to potato chips or other processed snacks.“Being that they are minimally processed and relatively low in sodium. Other than carbohydrates, plain rice cakes offer little to no other significant nutritional value. One way to increase this is to choose brown rice cakes over white rice cakes,” Quezada explains.
48. Yasso bars
Yasso bars are Greek yogurt ice cream bars, and for one serving, which is 100 calories, they contain up to 6 grams of protein and provide 111 milligrams of calcium, says Quezada. These are a great option when you have a sweet tooth but don’t want to blow your macros out of proportion.49. Bear Bites from Kodiak Cakes
At only 120 calories and 5 grams of protein, this snack is delicious and low-calorie.The first two ingredients listed (meaning the highest concentration) are 100% whole-grain flour and 100% whole-grain gram flour. This shows that the product most likely contains a higher nutrient volume due to its ingredients, Quezada explains.
50. Canned salmon
Canned salmon is high in omega-3 fatty acids, vitamin D, vitamin E, calcium, selenium and phosphorus. Adding it to the top of cucumbers, which are high in vitamin K, makes this a great, low-calorie, high-protein, nutrient-packed snack, Quezada says.51. Hard-boiled eggs
Along with having 7 grams of protein and 5 grams of fat for roughly 70 calories, hard-boiled eggs are always a good go-to snack.“Eggs are a good source of riboflavin, choline, vitamin D, phosphorus and selenium,” Quezada states.
52. Ants on a log
One large celery stalk topped with one tablespoon of peanut butter and one tablespoon of raisins is only 156 calories.“The celery and raisins in ants on a log provide fiber and micronutrients, while the peanut butter offers a rich source of protein,” says registered dietitian Kristin Gillespie, MS, RD, LD. “This combination will keep you feeling full for a longer period of time due to its rich fiber & protein content.”
53. Blue Diamond 100 calorie packs
Almonds are rich in protein, healthy fats, and antioxidants. Their packs are pre-measured to contain, as advertised, 100 calories’ worth of almonds. These can be combined with a Babybel cheese wedge or fruit to provide additional protein and fiber, as well as longer-lasting satiety, Gillespie explains.54. Banana with peanut butter
Bananas pair well with peanut butter. The nutrient profile will be similar to apple slices with peanut butter, says Gillespie. One small banana with a serving (two tablespoons) of peanut butter is 280 calories.55. Homemade trail mix
Store-bought trail mix is often loaded with added sugar, but you can save calories by making it at home.“Mix in your favorite nutritious nuts, seeds, and dried fruit. If you limit added sweeteners like coconut and chocolate chips, the calorie count for a 1/4 cup is very reasonable—around 100-150 calories,” says Melissa Mitri, MS, RD, a registered dietitian nutritionist for Zenmaster Wellness. “Trail mix ingredients are high in plant-based protein, fiber, and vitamin E to fight inflammation.”
56. Pumpkin seeds
Pumpkin seeds can satisfy a crunchy craving and are loaded with health-promoting nutrients, Mitri explains. They are rich in protein, fiber, magnesium and potassium, which support proper bone and heart health. Munch on a 1/2-cup serving of pumpkin seeds for less than 150 calories.57. Smoothies
Smoothies are a great way to sneak more fruits and veggies into your day, which are naturally low in calories.“Combine berries, greens, and a scoop of protein powder, and minimize nut butters or coconut to keep calories in check,” Mitri states. “This type of smoothie is filled with fiber and water content, and contains less than 150 calories per cup.”
