Best Low Calorie Snacks UK — 20 Ideas Under 150 kcal
Snacking is one of the biggest obstacles to staying within a calorie target. The wrong snacks — crisps, biscuits, chocolate — pack 200–400 calories into a small volume with minimal protein or fibre, leaving you no fuller than before. The right snacks keep you satisfied between meals, add useful protein to your daily total, and cost almost nothing extra. These 20 low-calorie snack ideas are all available from UK supermarkets and keep you under 150 kcal per serving.
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What Makes a Good Low-Calorie Snack?
The best low-calorie snacks share three qualities: they are high in protein or fibre (or both), they have a high volume relative to their calorie count, and they are genuinely satisfying enough to prevent you reaching for something else within 30 minutes.
A 100-calorie bag of crisps satisfies none of these criteria — it is low volume, low protein, low fibre, and designed to be difficult to stop eating. A 100-calorie pot of Greek yogurt, by contrast, delivers 10–15 g of protein, keeps you full for 2–3 hours, and costs around 30–40p.
The 20 Best Low-Calorie UK Snacks
All items are available from Tesco, Aldi, Lidl, Sainsbury's, or Asda. Calorie counts are approximate based on own-brand nutritional data.
| Snack | Calories | Protein | Available From |
|---|---|---|---|
| 200 g 0% Greek yogurt | ~115 kcal | 20 g | All supermarkets |
| 2 boiled eggs | ~140 kcal | 12 g | All supermarkets |
| 1 small tin tuna (100 g, drained) | ~100 kcal | 24 g | All supermarkets |
| 200 g low-fat cottage cheese | ~140 kcal | 22 g | Tesco, Asda, Lidl |
| 30 g mixed nuts (almonds, walnuts) | ~180 kcal | 5 g | All supermarkets |
| 1 apple + 1 tbsp peanut butter | ~140 kcal | 4 g | All supermarkets |
| 1 rice cake + 2 tbsp cottage cheese | ~80 kcal | 10 g | All supermarkets |
| 100 g edamame pods (cooked) | ~90 kcal | 9 g | Tesco, Sainsbury's, Asda |
| 15 cherry tomatoes | ~40 kcal | 2 g | All supermarkets |
| 200 g cucumber slices + 3 tbsp hummus | ~130 kcal | 5 g | All supermarkets |
| 1 high-protein yogurt pot (e.g. Arla Skyr 150 g) | ~80 kcal | 12 g | Tesco, Asda, Sainsbury's |
| 3 oatcakes + 2 tbsp cottage cheese | ~130 kcal | 10 g | All supermarkets |
| 1 medium banana | ~90 kcal | 1 g | All supermarkets |
| 50 g smoked salmon | ~65 kcal | 10 g | Tesco, Sainsbury's |
| 1 hard-boiled egg + 10 cherry tomatoes | ~110 kcal | 7 g | All supermarkets |
| 150 g frozen berries (thawed) + 100 g Greek yogurt | ~120 kcal | 11 g | All supermarkets |
| 2 × Babybel Light | ~82 kcal | 9 g | Tesco, Asda, Sainsbury's |
| 1 scoop whey protein in water | ~120 kcal | 22 g | Holland & Barrett, Amazon |
| 100 g raw carrot sticks + 2 tbsp reduced-fat hummus | ~100 kcal | 4 g | All supermarkets |
| 1 slice wholemeal toast + 1 tbsp peanut butter | ~150 kcal | 6 g | All supermarkets |
Best Snacks for Different Goals
For maximum protein in minimal calories: tinned tuna (24 g protein per 100 kcal) and 0% Greek yogurt (20 g protein per 115 kcal) are the standout options. Both are significantly cheaper than protein bars and more nutritious.
For maximum fullness: cottage cheese and Greek yogurt score highest on satiety indices relative to their calorie cost. Studies show dairy protein (casein in particular) is among the most satiating macronutrients per calorie.
For convenience (no refrigeration needed): oatcakes with individual nut butter sachets, rice cakes, a banana, or a small bag of mixed nuts are all shelf-stable and portable. Useful for office snacks, travel, and post-gym.
Snacks to Avoid on a Calorie Deficit
These common UK snacks are easy to over-consume and provide poor nutritional value relative to their calorie cost:
- Standard crisps and pretzels: 150–180 kcal per small bag with almost no protein or fibre. Engineered to be eaten past fullness.
- Cereal bars and "healthy" snack bars: typically 180–250 kcal, 2–5 g protein, high sugar. Marketed as health foods but nutritionally closer to biscuits.
- Full-fat cheese (more than a 30 g portion): extremely calorie-dense — 30 g of Cheddar is ~120 kcal. Easy to eat far more than intended.
- Fruit juice and smoothies: drink calories without triggering satiety. A 250 ml glass of orange juice is 110 kcal with no protein or fat — easily consumed alongside other snacks without registering as food.
- Biscuits: 50–80 kcal each, zero protein, highly processed. One often leads to five.
Frequently Asked Questions
What are the best low calorie snacks for weight loss in the UK?
The best options balance low calories with high protein or fibre to keep you full: 200g 0% Greek yogurt (~115 kcal, 20g protein), 2 boiled eggs (~140 kcal, 12g protein), 1 small tin tuna (~100 kcal, 24g protein), carrot sticks with hummus (~100 kcal), and a piece of fruit with cottage cheese (~150 kcal).
Are rice cakes good for weight loss?
Rice cakes alone are very low calorie (35 kcal each) but also low in protein and fibre, so they are not filling on their own. Used as a vehicle for a high-protein topping — cottage cheese (10g protein per 100g), peanut butter (4g protein per tablespoon), or smoked salmon — they make an effective low-calorie snack.
What snacks can I eat late at night without ruining my diet?
High-protein snacks are best for late-night eating because they are filling without causing blood sugar spikes. Good choices: 150g cottage cheese (~120 kcal, 18g protein), a small pot of Greek yogurt (~115 kcal, 20g protein), 2 boiled eggs (~140 kcal, 12g protein), or 100g tinned tuna (~100 kcal, 25g protein) with cucumber.
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