Ever find yourself stuck with a case of the munchies a few hours after dinner? It happens to everyone. There is nothing wrong with nibbling post-meal every now and then, but if you want to make sure it doesn't mess up your weight-loss goals, choosing healthy late-night snacks is key.
That said, people who ate before bed tended to have higher amounts of body fat compared to those who stopped eating earlier in the evening, a 2017 study in the American Journal of Clinical Nutrition found. If you're doing this on the reg, there may be a reason for it and you should take note.
“The most common factor that contributes to late-night cravings is under-eating throughout the day," says May Zhu, MBA, RD, LDN, the founder of Nutrition Happens. "While you might have just finished a well-balanced meal, it could either be a sign that your body needs additional nutrients and energy or that there was a lack of blood sugar regulation earlier in the day, which can affect hormone balance.”
You may think late-night snacking is 100 percent bad for you, but it really depends on why you're reaching for that bag of chips or cookies. “If you are physically hungry, there is absolutely nothing wrong with a pre-bedtime snack," says Zhu. "However, if snacking at night is based on more of a mindless habit than satisfying hunger and it gets to the point that it interferes with your personal goals and nutrition, then it might be a good time to re-evaluate the reason why you feel the urge to snack at night.”
What about a cutoff time for munching? There isn't really one because it depends on your bedtime and the total amount of food you have consumed throughout the day, says Zhu. The general rule is to stop eating at least one to two hours before hitting the hay to avoid tummy troubles like heartburn or indigestion.
“Your body will continue to digest food regardless of the time you eat,” notes Zhu. “Rather than focusing specifically on a timeframe, tune into your body first to see if your current late-night eating behaviors are supporting your nutrition goals or not. Are you truly hungry at night, satisfied, or eating out of habit? Does eating late impact your sleep or digestion? This is a great way to find your own sweet spot in terms of a specific time.”
And this tidbit may surprise you: Ideally, it's better to go to sleep feeling satisfied—not starving, but not completely stuffed either, according to Leah Johnston, RDN, an in-house nutrition expert at the marketing agency SRW.
“If you are too hungry at bedtime, then you may not have a restful sleep," she says. "Being too full could lead to the same with some GI discomfort or reflux. To prevent either from happening, check in with your hunger around the two-hour-before-bedtime mark. If you are already feeling hunger pangs, go ahead and have a healthy snack that will get you to that satisfied state for the night.”
Here is everything you need to know about late-night snacking, according to the experts. Plus, add these 35 best healthy late-night snacks to your weekly shopping list ASAP.
Meet the experts: May Zhu, MBA, RD, LDN, is a Chicago-based nutritionist and the founder of Nutrition Happens.
Amy Gorin, RDN, is a pescatarian nutritionist and the owner of Plant Based With Amy.
1. Beef Biltong
Think of biltong as healthier jerky. It's basically really thin cuts of steak that have been air-dried and seasoned into a snack that's tasty and full of protein. These biltong packs come in fun flavors like teriyaki, zesty garlic, and mesquite bbq.
Per serving (original flavor): 90 calories, 2 g fat (0 g saturated), 0 g carbs, 0 g sugar, 430 mg sodium, 0 g fiber, 16 g protein.
2. Peckish Snackable Eggs
One large egg provides around 80 mg of tryptophan, which helps promote melatonin and sleep, shares Zhu. It also has 7 grams of protein to help keep you full. Peckish offers fun flavors and is a great low-calorie way to switch things up based on the flavor you are currently craving. One pack of Peckish Snackable Eggs falls just under 200 calories and contains zero grams of sugar. What an eggcellent snack idea. (Sorry, we just had to).
Per serving (ranch flavor): 190 calories, 14 g fat (3.5g saturated), 3g carbs, 0g sugar, 330mg sodium, 1g fiber, 14g protein
3. Low-Sugar Granola
Not only does this snack from Gr8nola look cool, but it's also healthy and tasty. It's a blend of whole-grain oats, toasted coconut, crunchy chia seeds, and activated charcoal powder, which gives it that rich, black color. The blend is made with coconut oil, which packs MCTs (a.k.a. healthy fats), and only has five grams of sugar per serving.
Per serving: 130 calories, 6 g fat (3.5 g saturated), 17 g carbs, 5 g sugar, 70 mg sodium, 2 g fiber, 3 g protein.
4. Dried Fruit
If you're a fan of dried fruit, try kicking up the flavor with these spiced varieties from Naughty Fruit. This dried medley includes pieces of fruit likes strawberries, pears, and pineapples coated in lemon juice, chili pepper, and sea salt. Yum, just yum.
Per serving: 90 calories, 0 g fat (0 g saturated), 24 g carbs, 18 g sugar, 60 mg sodium, 2 g fiber, 1 g protein.
5. Savory Snack Bar
These bars can serve as a snack or as a light meal, and they aren't the snack bars you're used to. Slow Up bars were developed by a chef and inspired by restaurant dishes, hence the unique, savory flavors, like poblano black bean, red pepper pesto, and coconut curry.
Per serving (poblano black bean bar): 250 calories, 17 g fat (2.5 g saturated), 17 g carbs, 3 g sugar, 340 mg sodium, 6 g fiber, 11 g protein.
6. Buckwheat Granola
Buckwheat is a naturally gluten-free nutritious seed that contains both fiber and protein. ClusterBucks Buckwheat Granola clusters are low in sugar and also contain Reishi mushrooms, which can help support immunity, says Zhu.
Per serving (chocolate reishi): 110 calories, 3.5 g fat (1.5 saturated), 16g carbs, 3g sugar, 30mg sodium, 3g fiber, 4g protein
7. Turkey Sticks
Protein is an important factor to consider for a late-night snack because it helps keep you full, says Zhu. Chomps Turkey Sticks are high in protein, low in fat, and sugar-free, which makes them a great snack any time of day, but especially for a late-night snack.
Per serving (original turkey): 60 calories, 2.5 g fat (1 g saturated), 0 g carbs, 0 g sugar, 290 mg sodium, 0 g fiber, 10 g protein
8. Plant-Based Yogurt
While most plant-based or vegan yogurts lack protein, Kite Hill Greek-Style Plant-Based Yogurt provides 11 grams per serving from almonds. Almonds also contain magnesium, says Zhu, which can also help promote sleep. Plus, it is also low in sugar and contains live active cultures to support good gut health.
Per serving: 160 calories, 10 g fat (1 g saturated), 8 g carbs, 2 g sugar, 10 mg sodium, 4 g fiber, 11 g protein
9. Roasted Pistachios
Setton Farms Roasted and Salted Premium California Pistachios, 2lb Bag (32 oz), Dry Roasted with Sea Salt, In Shell Pistachios, Certified Non-GMO, Gluten Free, Vegan and Kosher
Pistachios are one of the only foods that naturally contain melatonin while providing fiber and plant-based protein all in one food, shares Zhu. The protein and fiber combination will help keep you satiated, and if you opt for pistachios with the shell on, the process of removing the shells can help you eat more mindfully. Plus, one serving of pistachios is under 200 calories, which is around the serving size to aim for when it comes to late-night snacks.
Per serving: 170 calories, 13 g fat (1.5 g saturated), 9 g carbs, 2 g sugar, 115 mg sodium, 3 g fiber, 6 g protein
10. Protein Shakes
Form protein is plant-based, made from organic pea, brown rice, and hemp proteins. It also includes good-for-you ingredients like flaxseed and maca. Whipping up a shake is a great idea if you're hungry from working out earlier. The protein will help repair and grow your muscles as you sleep. Plus, it's a delicious and low-sugar way to satisfy your sweet tooth.
Per serving (vanilla/toffee): 153 calories, 4.9 g fat (0.9 g saturated), 3.7 g carbs, 0.9 g sugar, 1600 mg sodium, 7.1 g fiber, 20 g protein
11. Vegan Snack Bars
IQBars are filled with brain health-boosting nutrients and six to eight grams of prebiotic fiber (a.k.a. food source for probiotics) that can help support the gut microbiome. There's also no shortage of flavors: Wild blueberry, matcha chai, and almond butter chip are just a few.
Per serving (almond butter chip): 150 calories, 12 g fat (2 g saturated), 17 g carbs, 1 g sugar, 210 mg sodium, 8 g fiber, 12 g protein
12. Apple With Peanut Butter
Slice up an apple and dip it into one tablespoon of natural peanut butter. The fiber in the apple and the healthy fat in the peanut butter is a combo that will tide you over until wake-up time, says Amy Gorin, RDN, the owner of Plant-Based With Amy.
Per serving: 200 calories, 8 g fat (1.5 g saturated), 28 g carbs, 19 g sugar, 55 mg sodium, 5 g fiber, 4 g protein
13. Vegan Yogurt Cup
When you’re craving dessert late at night, opt for a single-serve sweet treat like fruity yogurt. This vegan option is still high in protein (the base is made from coconut milk and pea protein), low in sugar, and high in heathy fats that will fill you up.
Per serving: 180 calories, 10 g fat (7 g saturated), 13 g carbs, 8 g sugar, 5 mg sodium, 1 g fiber, 10 g protein
14. Peach With Nonfat Cottage Cheese
This duo is chock full of filling protein and fiber with the added benefits of calcium and vitamin C, says Jessica Crandall, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Buy single-serve (four-ounce) cups of cottage cheese to make your healthy late-night snack prep super simple.
Per serving: 150 calories, 0 g fat (0 g saturated), 27 g carbs, 23 g sugar, 820 mg sodium, 2.2 g fiber, 25 g protein.
15. Wasabi Almonds
Almonds are high in protein and fiber as well as selenium and magnesium, says Crandall. This is good news for nut lovers because while the protein and fiber fill you up, the magnesium can help you snooze. Choose a bold flavor like wasabi—it really kicks your snack up a notch.
Per serving: 170 calories, 15 g fat (1 g saturated), 6 g carbs, 2 g sugar, 115 mg sodium, 3 g fiber, 6 g protein
16. Dried Tart Cherries
Tart cherries supply melatonin, which Gorin says helps regulate your internal clock and may increase overall sleep efficiency. She likes to snack on a quarter cup before bedtime.
Per serving: 100 calories, 0 g fat (0 g saturated), 24 g carbs, 19 g sugar, 10 mg sodium, 1 g fiber, 1 g protein
17. Whole-Grain Toast With Guacamole
Toast a slice of whole-grain bread and top it with two tablespoons of guacamole for healthy fat. Gorin recommends Dave’s Killer Bread Thin-Sliced 21 Whole Grains and Seeds. It comes in at 60 calories a slice and provides satiating protein and fiber.
Per serving: 105 calories, 5 g fat (0.5 g saturated), 15 g carbs, 3 g sugar, 185 mg sodium, 5 g fiber, 4 g protein
18. Black Olives
When you want to feel full for a very small amount of calories, Gorin suggests reaching for a Pearls Olives to Go! snack cup. They’re perfectly portioned, providing a fueling snack with healthy fats for just 30 calories.
Per serving: 30 calories, 2 g fat (0 g saturated), 2 g carbs, 0 g sugar, 300 mg sodium, 0 g fiber, 0 g protein
19. Banana With Sunflower Seeds
Gorin loves pairing a high-fiber banana with two tablespoons of shelled, dry-roasted sunflower seeds. The combo offers filling healthy fats as well as tryptophan, an amino acid that helps your body create melatonin.
Per serving: 150 calories, 4.5 g fat (0.5 g saturated), 29 g carbs, 15 g sugar, 0 mg sodium, 4 g fiber, 3 g protein
20. Baby Carrots
A dozen baby carrots are ideal for those nights when you want the crunch factor of a bag of potato chips without the calories. They’re low in cals but high in fiber, so they’ll fill you up better than chips while satisfying your urge to chew on something.
Per serving: 40 calories, 0 g fat (0 g saturated), 10 g carbs, 6 g sugar, 95 mg sodium, 3 g fiber, 1 g protein
21. Macadamia Nuts
These flavorful macadamia nuts will fill you up with healthy fats and satisfy your savory snack craving in a major way with their bold BBQ seasoning.
Per serving: 190 calories, 20 g fat (3 g saturated), 5 g carbs, 2 g sugar, 200 mg sodium, 2 g fiber, 2 g protein
22. Wheat Crackers With Turkey Breast
The protein in the lunch meat will keep you full until your alarm clock goes off, and the whole grains in the wheat crackers are heart-healthy, says Crandall.
Per serving: 178 calories, 6 g fat (0.5 g saturated), 22 g carbs, 4 g sugar, 675 mg sodium, 1.8 g fiber, 11 g protein
23. Cooked Edamame
They may not look like much, but edamame beans are high in protein and fiber (a.k.a. filling AF), Crandall says. She recommends seasoning them with garlic and red pepper flakes after cooking.
Per serving: 200 calories, 6 g fat (1 g saturated), 18 g carbs, 2 g sugar, 60 mg sodium, 8 g fiber, 16 g protein.
24. Veggies And Dip
Grab a container of veggie-packed dip (you would never know this creamy cauliflower based buffalo dip was vegan!), and use a half cup of grape tomatoes as dippers—Gorin says tomatoes offer melatonin to help you sleep.
Per serving: 40 calories, 3 g fat (0 g saturated), 3 g carbs, 1 g sugar, 210 mg sodium, 1 g fiber, 2 g protein
25. Air-Popped Popcorn
Steer clear of microwave popcorn—they’re loaded with unnecessary ingredients. Instead, Crandall suggests air-popping your own kernels and sprinkling two cups of popcorn with nutritional yeast or cinnamon for a high-fiber, high-volume healthy late-night snack.
Per serving: 62 calories, 1 g fat (0.1 g saturated), 12 g carbs, 0 g sugar, 2 mg sodium, 2.4 g fiber, 2 g protein
26. Pear With Cheese
You really can’t go wrong with a fruit and dairy pairing. Crandall says cheese is high in calcium and the pear provides filling fiber and immune-boosting vitamin C. A strong cheese, like stilton or goat, is a nice compliment to the subtle flavor of pears.
Per serving: 190 calories, 9 g fat (6 g saturated), 21 g carbs, 14 g sugar, 181 mg sodium, 5.5 g fiber, 7 g protein.
27. Sweet Potato Toast
These pre-cooked sweet potato slices provide a blank canvas for whatever you're craving: Roast and top with peanut butter and bananas for a sweet treat or avocado, tomato, and pesto for a savory vibe.
Per serving: 80 calories, 0 g fat (0 g saturated), 18 g carbs, 6 g sugar, 30 mg sodium, 3 g fiber, 2 g protein
28. Banana Oatmeal Cookie
Yes, cookies are on the list! For a delicious treat with health benefits, Crandall says to mix half a banana with rolled oats and a tablespoon of cacao nibs, form into two small mounds, flatten a bit on a greased cookie sheet, and bake at 375 degrees for 12 to 15 minutes.
This snack takes a little more preparation, but the cookies are packed with fiber, potassium, and antioxidants, and you could even have another for breakfast in the morning. Perfect for those with a sweet tooth!
Per serving: 152 calories, 3 g fat (1.3 g saturated), 29 g carbs, 2 g sugar, 0 mg sodium, 4.5 g fiber, 2 g protein
29. Hard-Boiled Eggs With Everything Bagel Seasoning
Hard-boiled eggs boast a lot of protein for not a lot of calories, so you can slice up two eggs before bedtime for a filling snack. Sprinkle with Trader Joe’s delicious Everything Bagel seasoning to jazz up the taste, says Gorin.
Per serving: 145 calories, 10 g fat (3 g saturated), 140 g carbs, 0 g sugar, 220 mg sodium, 0 g fiber, 13 g protein
30. Nonfat Greek Yogurt With Frozen Berries
You know that Greek yogurt is loaded with protein; serving it with frozen berries makes it feel especially like a treat. Crandall says the berry blend is high in antioxidant power and vitamin C.
Per serving: 135 calories, 0 g fat (0.5 g saturated), 24 g carbs, 12 g sugar, 72 mg sodium, 1.5 g fiber, 12 g protein
31. Berries
Berries, like blueberries, are packed with essential nutrients like vitamins C and K, which are important for healthy bones, says Zhu. One serving is under 100 calories and provides four grams of fiber to promote satiety.
Per serving (1 cup blueberries): 85 calories, 0.5 g fat, 21 g carbs, 4 g fiber, 1 g protein
32. Kiwis
Kiwis are low in calories (fun fact: They're over 90 percent water) and a great source of fiber, notes Zhu. They are packed with vitamins C and E, and are also a natural source of serotonin, which may help support you in sleep.
Per serving: 42 calories, 0 g fat, 10 g carbs, 2 g fiber, 0.8 g protein
33. Oatmeal
Zhu says oats are rich in both calcium and magnesium, which are help promote quality sleep. One serving also contains four grams fiber and five grams protein to keep your blood sugar from dipping (and potentially affecting sleep) overnight.
Per serving (1/2 cup): 150 calories, 3 g fat, 27 g carbs, 4 g fiber, 5 g protein
34. String Cheese
One serving of string cheese is under 100 calories and contains seven grams of protein to help keep you full, says Zhu, making it a lovely healthy late-night snack.
Per serving: 90 calories, 6 g fat, 1 g carbs, 7 g protein
35. Whole Wheat Toast With Peanut Butter
Whole wheat toast contains fiber, which slows down the rise of blood sugars. “Sticking with a half serving of peanut butter can help you avoid being too full, and the healthy fats in peanut butter may also help raise serotonin levels, which is a hormone that may help you relax,” says Zhu.
Per serving: 180 calories, 9.5 g fat, 20 g carbs, 4 g fiber, 8 g protein
Sarah Bradley
Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons. Her reported features and personal essays on parenting and women's health have appeared at On Parenting from The Washington Post, Real Simple, Women's Health, The Writer, Today's Parent, and Romper, among others. In her so-called "free time," Sarah is an amateur baker, homeschooler, and aspiring novelist.
Ashley Martens
Journalist
Ashley Martens is a wellness writer based in Chicago. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. Ashley is also a NASM-certified personal trainer and group fitness instructor.
