15 Best And Healthy Late-Night Snacks For Weight Loss

A list of yummy eats that will satisfy your hunger pangs and keep those pounds in check.

Medically reviewed by Madhu Sharma, RD Madhu Sharma Madhu SharmaRD
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist linkedin_icon Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years
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It’s not “Netflix and chill”, it’s “Nextflix and Snacks”! But the problem is, you gain weight. A lot, fast, and tough to lose (1), (2). Are there healthy snacks for weight loss you can have at night? What are the healthy snacking options to reach out for when your tummy is rumbling? Well, for a second, get all your junk food dreams away. Snacking is good. But unhealthy snacks with loads of calories and trans fats contribute to obesity, heart disease, and diabetes, piling hospital bills. Therefore, it is time to switch to healthier snacking options at night. This post tells you how to be clever about choosing late-night snacks. Low-cal and high-nutrition density foods that will keep your tummy and tastebuds happy. Here’s a list of the 15 yummy and healthy late-night snacks to keep your weight in check. Scroll down!

protip_icon Did You Know?
According to a survey conducted by the International Food Information Council, 37% of young Americans consume snacks after 11 pm (14).

15 Late Night Snacks For Weight Loss

1. Dark Chocolate

Dark chocolate is a healthy snack for weight loss at night
Image: Shutterstock
Calories/BlockFats (g)Carbs (g)Protein (g)
271.843.210.21

Why Is It Good For Late Night Snacking?

Dark chocolate is an amazing agent to curb your sweet cravings. But you must consume 75-80% dark chocolate for the benefits. Scientists from Denmark compared the effects of dark chocolate and milk chocolate on appetite. And they found that dark chocolate led to greater satiety, curbed the cravings to eat something sweet, and helped suppress calorie intake (3).

2. Sprouts Salad

Calories/BlockFats (g)Carbs (g)Protein (g)
580124

Why Is It Good For Late Night Snacking?

Sprouts are super nutritious and contain protein and easily digestible starch. Sprouting enhances the nutritional composition and makes vitamins and minerals more available to the body (4). Sprouts are filling and curb binging on processed foods. You can add two tablespoons of yogurt to make it more delicious.

3. Whole Hard-Boiled Egg

A whole hard boiled egg is a healthy snack for weight loss at night
Image: Shutterstock
Calories/BlockFats (g)Carbs (g)Protein (g)
785.30.566.29

Why Is It Good For Late Night Snacking?

Hard-boiled eggs are great sources of protein. And proteins, like good carbs, take time to digest. Having a hard-boiled egg with a little bit of salt and pepper will help curb your hunger and keep you satiated for at least an hour. This low-cal and delicious snack will also help rebuild your muscles if you have worked out in the morning or evening, which will help boost your metabolism.

4. Whole Milk Plain Yogurt

Calories/BlockFats (g)Carbs (g)Protein (g)
693.75.23.9

Why Is It Good For Late Night Snacking?

Whole milk plain yogurt is a great late night snack as it has all the goodness of whole milk. It also has good gut bacteria that help in digestion. Scientists recommend consuming whole milk and whole milk products instead of low-fat milk as they keep your satiety levels up and prevent you from overeating. And this results in lower weight gain and central obesity (5).

protip_icon Quick Tip
You may add fruits like raspberries or strawberries to yogurt for a sweet flavor. Shredded cucumbers, lemon, and toasted nuts can also be added to your yogurt for a savory flavor.

5. Tart Cherries

Tart cherries are healthy snack for weight loss at night
Image: Shutterstock
Calories/BlockFats (g)Carbs (g)Protein (g)
520.3112.551.03

Why Are They Good For Late Night Snacking?

Tart cherries are the new broccoli! And they are perfect for midnight snacking as they are low-calorie, nutrient-dense fruits. From fighting cancer to aiding weight loss, tart cherries have innumerable health benefits (6). The dietary fiber in these cherries helps slow down the transition time in your gut, thereby preventing you from feeling hungry soon. They are also high inmelatonini  A hormone that the pineal gland naturally produces as a response to darkness to help regulate the sleep cycle. , which helps improve sleep quality (7).

6. Ricotta Cheese 

Calories/BlockFats (g)Carbs (g)Protein (g)
110925

Why Is It Good For Late Night Snacking?

Whole milk ricotta cheese is easy and quick to make at home. All you have to do is boil the milk and add a tablespoon of vinegar or juice of half a lime. The milk solids will separate, which you can separate using a strainer. Add a little bit of salt and enjoy the soft and freshly prepared ricotta cheese. You can also get a pack of it from a trusted brand. Ricotta cheese is rich in milk protein and calcium (8). Both of these aid weight loss by suppressing appetite and boosting metabolism.

7. Air Popped Popcorn

Air popped popcorn is a healthy snack for weight loss at night
Image: Shutterstock
Calories/BlockFats (g)Carbs (g)Protein (g)
310.366.221.04

Why Is It Good For Late Night Snacking?

Air popped popcorn is an amazing snack, especially if you are watching your favorite late night show. It is low in calories and fills you up quickly and keeps your hunger pangs at bay for at least an hour. You can add some spices and salt to give it a unique flavor. But make sure you avoid consuming butter popcorn. Have a small cup of popcorn instead of binging on it as it might add excess carbs and calories.

8. Leftover Chicken Breast 

Calories/BlockFats (g)Carbs (g)Protein (g)
1301.46027.25

Why Is It Good For Late Night Snacking?

If you have some leftover skinless chicken breast, go ahead and have it! Because skinless chicken breasts are low in calories and high in protein (9). And that makes them ideal late night snacks. Just have the chicken breast so that you don’t end up having a meal instead of a snack. The protein in the chicken breast will help curb your hunger and delay the gut transit time, thereby making you feel full.

9. Chocolate Milk

Chocolate milk is a healthy snack for weight loss at night
Image: Shutterstock
Calories/BlockFats (g)Carbs (g)Protein (g)
2088.4825.857.92

Why Is It Good For Late Night Snacking?

The only reason chocolate milk is included in this list is that it is way better to have a glass of full-fat chocolate milk instead of ice cream, brownies, and carbonated beverages. So, if you are craving for something sweet, chilled, and chocolaty, there’s nothing better than chilled full-fat chocolate milk. Sip on it slowly and enjoy while reading a book or watching your favorite makeup guru on YouTube!

10. Mixed Nuts

Calories/BlockFats (g)Carbs (g)Protein (g)
1701556

Why Is It Good For Late Night Snacking?

A handful of mixed nuts – almond, hazelnuts, Brazil nuts, and pistachios – is the best to give your body a good dose of healthy fats and protein. Healthy fats help reduce inflammation in the body and decrease the chances of inflammation-induced obesity (10). Also, since nuts are high in calories and protein, your hunger will be satiated quickly.

11. Oatmeal

Oatmeal is a healthy snack for weight loss at night
Image: Shutterstock
Calories/BlockFats (g)Carbs (g)Protein (g)
1452.3925.376.06

Why Is It Good For Late Night Snacking?

Prepare a cup of oatmeal with whole milk and a pinch of salt. It tastes good, fills you up quickly, and kills your growing hunger. If you want to make it sweet, add brown sugar. The fiber in the oatmeal forms a gel-like layer in the stomach, thereby slowing down the digestion and absorption process (11). And that is why you will not feel hungry for at least 2-3 hours.

Miranda, a vlogger, shared her experience of eating oatmeal for a week in her video. She said, “I lost 4.7 pounds in 7 days, which is actually a very drastic weight loss, especially for someone who is always moving ().”

12. Dried Figs

Calories/BlockFats (g)Carbs (g)Protein (g)
1100271

Why Is It Good For Late Night Snacking?

Chewy, gooey, and sweet – a dried fig is truly “nature’s candy.” The seeds add the perfect crunch to these sweet treats, and the sticky, gooey texture makes you linger on one fruit for quite some time, thereby preventing you from overeating them. They are high in dietary fiber (12). They also boost immunity, and improve hemoglobini  Iron-containing protein found in red blood cells that helps transport oxygen and carbon dioxide in the body. levels. Have a maximum of 5 dried figs to satiate your hunger and sweet tooth.

13. String Cheese

String cheese is a healthy snack for weight loss at night
Image: Shutterstock
Calories/BlockFats (g)Carbs (g)Protein (g)
855.611.077.27

Why Is It Good For Late Night Snacking?

If you are a fan of cheese, try string cheese for a quick and low-cal late night snack. Cheese contains protein and fat content (13). These will quickly curb your hunger. It also contains tryptophani  An amino acid essential for the development and upkeep of the proteins, enzymes, muscles, and neurotransmitters in the body. , which can help you fall asleep and wake up fresh in the morning.

14. Refrigerated Berries

Calories/BlockFats (g)Carbs (g)Protein (g)
480.4311.490.98

Why Is It Good For Late Night Snacking?

Refrigerated (not frozen) berries like blueberries, strawberries, blackberries, cranberry, and raspberry are low in calories and help curb appetite and provide your body with the much-needed vitamins, minerals, and dietary fiber. Buy the berries and put them in a bowl in the fridge. You can also add a dollop of sour cream and turn it into a delicious dessert.

15. Guacamole

Guacamole is a healthy snack for weight loss at night
Image: Shutterstock
Calories/BlockFats (g)Carbs (g)Protein (g)
13511.58.91.8

Why Is It Good For Late Night Snacking? 

Guacamole is made by tossing avocado, onion, tomato, cilantro, lime juice, and some salt together in a bowl. It is quick and easy to make, and you can store some to take it to work or school the next day. You can also enjoy it with other raw veggies like carrot and cucumber. The healthy fats in the avocado will help lower inflammation and stress in the body. And the veggies will fill you up and help you have a good night’s sleep.

If you are having frequent hunger pangs at night, you might be wondering about the reason behind it. Find it out in the next section.

Why Am I So Hungry Before Bed?

You may feel hungry at night for various reasons. The simplest reason for hunger at night could be that your body needs energy. When there is a huge gap between your dinner and sleep time, you are likely to feel hungry. Your body might also crave something to eat if you are used to late-night snacking.

One other reason for late-night hunger pangs could be increased levels of ghrelin or the hunger hormone. If you tend to sleep late on a daily basis, it may raise your ghrelin levels and make you feel more hungry at night (15).

Infographic: Late-Night Eating – Snacks And Drinks To Avoid

Late-night snacking can derail your weight loss goals. However, as stated in this article, there are some snacks that can keep your weight loss journey on track. Let us now find out which foods you must avoid snacking on at night to avoid putting on weight and damaging your health. The following infographic also lists tips you can follow to end your night-time cravings for food. Take a look!

late-night eating snacks and drinks to avoid (infographic)

Illustration: StyleCraze Design Team

Late-night snacking is a very real challenge faced by many on their weight loss or weight maintenance journey. It is commonplace and easy to reach for fried or sugary foods when the cravings hit and that can throw off the daily calorie balance to a great extent. In addition processed sugar and trans fats common in processed foods have negative health impacts like obesity, heart disease, and diabetes. Healthy snacks for weight loss at night include air-fried popcorn, dark chocolate, hard-boiled eggs, ricotta cheese, tart cherries, and chocolate milk. These, and the other options discussed in the article, can fill you up and satisfy the midnight munchies without overloading you with transfats and processed sugar.

Frequently Asked Questions

Can I snack at night and still lose weight?

Yes. Control your portion size and calorie intake. Keep your snacking to a minimum and you may not have any trouble losing weight.

What time should I sleep to lose weight?

Sleeping at a specified time alone does not lead to weight loss. It is recommended that you get a good night’s sleep, and for about 7 to 8 hours.

What snack burns fat at night?

Anecdotal evidence suggests that healthy snacks like eggs, nuts, and Greek yogurt may help burn fat at night. However, there are no relevant studies to support these claims.

Can I eat a banana at night?

Yes, you can eat a banana at night, as it is considered a healthy snacking option. It is also rich in magnesium which is linked with improving sleep efficiency, onset, and time (16).

How many calories should my night-time snack be if I want to lose weight?

Your night-time snack can be between the range of 150 to 250 calories if you want to lose weight. Try to keep it low in calories and high in fiber and protein to keep you full and to ensure it does not sabotage your entire day’s efforts.

Key Takeaways

  • Late-night snacking can make you gain weight quickly.
  • Choose a healthier, low-calorie, and low-carb snack for late-night hunger.
  • Go for fruits, yogurt, nuts, seeds, and raw vegetables for a late-night snack.
  • Unhealthy snacking can lead to overeating and an increase in calorie intake, which can lead to stomach issues as well.
  • Create a bedtime routine to help reduce late-night snacking and aid weight loss.

 

healthy snacks for weight loss at night

Image: Stable Diffusion/StyleCraze Design Team

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Impact of snacking pattern on overweight and obesity risk in a cohort of 11- to 13-year-old adolescents, Journal of pediatric gastroenterology and nutrition, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/24897170
  2. Nutritional aspects of night eating and its association with weight status among Korean adolescents, Nutrition Research and Practice, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4958649/
  3. Eating dark and milk chocolate: a randomized crossover study of effects on appetite and energy intake, Nutrition & Diabetes, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302125/
  4. Effect of sprouting on nutritional quality of pulses, International journal of food sciences and nutrition, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/29848118
  5. High dairy fat intake related to less central obesity: A male cohort study with 12 years’ follow-up, Scandinavian journal of primary health care, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656401/
  6. Cherries and health: a review, Critical reviews in food science and nutrition, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/21229414
  7. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality, European Journal of Nutrition, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/22038497
  8. Nutritive Value of Ricotta Cheese, U.S. Department of Agriculture.
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/323444/nutrients
  9. Nutrient composition of some raw and cooked (roasted) cuts of chicken meat, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/table/T0001/?report=objectonly
  10. Nuts and Human Health Outcomes: A Systematic Review, Nutrients, U.S. National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748761/
  11. Nutritional advantages of oats and opportunities for its processing as value added foods – a review, Journal of Food Science and Technology, U.S. National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/
  12. Nutritive Value of Figs, Dried, uncooked, U.S. Department of Agriculture.
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/326905/nutrients
  13. Nutritive Value of Cheese, mozzarella, part skim milk, U.S. Department of Agriculture.
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/170847/nutrients
  14. 2021 FOOD & HEALTH SURVEY, International Food Information Council.
    https://foodinsight.org/wp-content/uploads/2021/05/IFIC-2021-Food-and-Health-Survey.May-2021-1.pdf
  15. A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men
    https://pubmed.ncbi.nlm.nih.gov/18564298/
  16. The effect of magnesium supplementation on primary insomnia in the elderly: A double-blind placebo-controlled clinical trial
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
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Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh. She is former Senior Dietitian from PGIMER, Chandigarh, retired in 2012.   Madhu has been closely...read full bio

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