The short answer
The snacks that tend to keep people satisfied for longer have at least one of three things: protein, fibre or a lot of volume for their calories. Plain Greek yoghurt, a boiled egg, fruit with a small handful of nuts, vegetables with hummus, air-popped popcorn and cottage cheese are all common choices that come in at around 100 to 200 calories.
A snack that is low in calories but leaves you hungry twenty minutes later is not much help. The goal is a snack that fits your day and genuinely bridges the gap to the next meal.
What makes a snack filling
Protein
Protein is linked to feeling full for longer. Yoghurt, eggs, cottage cheese, edamame, cheese and lean meats all add protein to a snack.
Fibre
Fibre from fruit, vegetables, whole grains, beans and nuts slows digestion and adds bulk. Most adults eat less fibre than public health guidance recommends, so fibre-rich snacks are a useful way to add more.
Volume and water
Foods with lots of water and air, such as fruit, vegetables, soup and popcorn, take up more space for fewer calories. A large bowl of berries and a small biscuit can have similar calories but feel very different.
A little fat
Nuts, seeds, cheese and nut butter are energy-dense, so portions matter, but a small amount can make a snack more satisfying and help it last.
Snack ideas with typical calories
| Snack | Typical portion | Approx. calories | Main benefit |
|---|---|---|---|
| Plain Greek yoghurt (0–2% fat) | 150 g pot | 80–120 | Protein |
| Hard-boiled eggs | 2 large | 140–160 | Protein |
| Cottage cheese with cucumber | 100 g + half a cucumber | 90–110 | Protein |
| Edamame, shelled | 75 g | 90–110 | Protein, fibre |
| Apple with peanut butter | 1 medium + 1 tsp | 130–150 | Fibre |
| Banana | 1 medium | 100–110 | Quick energy |
| Berries | 1 large bowl, 150 g | 50–80 | Volume, fibre |
| Carrot and pepper sticks with hummus | a handful + 2 tbsp | 100–130 | Fibre, volume |
| Air-popped popcorn | about 3 cups (25 g) | 90–110 | Volume, fibre |
| Almonds | about 15 (20 g) | 110–125 | Fat, fibre |
| Rice cakes with cottage cheese | 2 cakes + 50 g | 110–130 | Crunch, protein |
| Miso or vegetable soup | 1 mug | 40–100 | Volume, warmth |
| Dark chocolate | 2 squares (10 g) | 55–60 | Something sweet |
| Cheese | a matchbox-sized piece (30 g) | 100–125 | Protein, fat |
Sweet snack ideas
- Greek yoghurt with berries and a little cinnamon.
- Frozen grapes or frozen banana slices.
- An apple or pear sliced with a teaspoon of nut butter.
- A square or two of dark chocolate with a piece of fruit.
- Overnight oats made in a small jar with milk and fruit.
Savoury snack ideas
- Vegetable sticks with hummus, tzatziki or salsa.
- A boiled egg with a pinch of salt and pepper.
- Air-popped popcorn with smoked paprika or a little parmesan.
- Cottage cheese on a rice cake or crispbread with tomato.
- A cup of miso soup or a mug of vegetable broth.
- Roasted chickpeas, kept to a small handful.
Snacks that are easy to overdo
Some snacks are perfectly good foods but are easy to eat in large amounts without noticing:
- Nuts and trail mix. Nutritious, but a large handful can be 300 calories or more. Portion a small amount into a bowl rather than eating from the bag.
- Granola and cereal bars. Many are closer to biscuits in sugar and calories. Check the label.
- Dried fruit and banana chips. Concentrated, and banana chips are usually fried.
- Smoothies and juices. Easy to drink quickly, and less filling than whole fruit.
Do you need to snack at all?
Snacking is a personal choice. Some people feel better with three meals and nothing in between; others like a small snack to avoid getting very hungry before dinner. If you often arrive at your evening meal ravenous, a planned afternoon snack can make it easier to eat a sensible portion. If you snack out of boredom, a glass of water or a short walk might help more than food. Our guide to foods for steady energy explains how meal timing and balance affect energy through the day.
Frequently asked questions
What is the most filling low-calorie snack?
Snacks that combine protein and fibre, such as Greek yoghurt with berries, an apple with a little peanut butter, or vegetables with hummus, tend to be most filling for their calories.
How many calories should a snack be?
Many people find around 100 to 250 calories works well for a snack, but it depends on your total daily needs and how long it is until your next meal.
Is popcorn a healthy snack?
Plain air-popped popcorn is a whole grain with fibre and lots of volume for few calories. Butter, toffee coatings and large cinema portions add a lot more.