It's a common dilemma: the late-night hunger pangs strike, and the siren call of fast food beckons. While habitually indulging in greasy, processed options can derail health goals, going to bed hungry isn't ideal either. Fortunately, there are ways to navigate late-night cravings with healthier choices. Eating too late at night could make it harder to manage your weight. But if you’re truly hungry, a small, nutrient-rich snack with less than 200 calories is generally fine at night. Some snacks even contain compounds that might help you sleep better.
The Importance of Mindful Late-Night Snacking
Before diving into specific options, it's crucial to address the underlying reasons for late-night snacking. Are you truly hungry, or is it boredom, stress, or habit driving the urge to eat? Mindful eating practices can help differentiate between genuine hunger and emotional triggers. If it's the latter, consider alternative coping mechanisms like a relaxing bath, reading, or gentle stretching.
Nutrient-Rich Choices for Late-Night Hunger
When true hunger strikes, opting for nutrient-rich, whole foods is the best approach. These options provide essential vitamins, minerals, and fiber, promoting satiety and overall well-being.
Fruits
- Tart Cherries: Add tart cherries, such as Montmorency, or their juice to your late night snack options. Tart cherries contain a relatively small amount of the sleep-promoting hormone melatonin. However, they also contain the phytochemical procyanidin B-2. This compound is thought to protect the amino acid tryptophan in your blood, which your body uses to make melatonin. An 8-ounce (oz), or 240-milliliter (mL), glass of 100% tart cherry juice contains 159 calories, while 1/4 cup, or 40 grams (g), of dried tart cherries has 133 calories. Studies suggest they may help you sleep better.
- Banana with Almond Butter: One small banana and 1 tablespoon (tbsp), or 16 g, of unsweetened almond butter is a tasty 190-calorie pairing that may help you sleep. Bananas are one of the few fruits known to be relatively rich in the nerve messenger serotonin, some of which your body converts to melatonin. Almonds and almond butter supply some melatonin. They’re also a good source of healthy fats, vitamin E, and magnesium. Snacking on a banana with almond butter may help increase your body’s melatonin levels to support a good night’s sleep - and for only about 190 calories.
- Kiwi: This fuzzy-skinned, sweet-tart fruit is nutritious and low in calories. Two kiwi fruits contain 84 calories, 4 g of fiber, and 142% of the daily value (DV) of vitamin C. Kiwis are among the few fruits that contain a good amount of the nerve messenger serotonin. Serotonin has a relaxing effect and can help you fall asleep faster. It also helps curb carb cravings. In a small 2023 study, researchers tested the effect of kiwi fruit on sleep in 15 elite athletes. For 4 weeks, each participant ate two kiwi fruits before bed and monitored their sleep in a diary. Participants experience improved sleep and a reduction in waking up after going to sleep. Kiwis are a light, satisfying snack that’s rich in vitamin C. Two peeled kiwis have only 84 calories. They’re also a natural source of serotonin, which promotes relaxation and helps curb appetite.
- Goji Berries: The red-orange color of these sweet-tart berries hints at their rich supply of antioxidants such as carotenoids. A 5-tbsp (28-g) serving of dried goji berries has 98 calories. You can eat them out of hand like raisins or add them to trail mix or cereal. Goji berries are an antioxidant-rich snack that may promote good sleep. In an older, preliminary 2-week study in 2008, participants drank 4 oz (120 mL) of goji berry juice or a placebo beverage each day. More than 80% of people in the goji berry group reported improved sleep quality. About 70% found it easier to wake up, and around 50% reported feeling less tired. People in the placebo group reported no such benefits. More extensive and rigorous studies are needed to further explore these sleep benefits, but goji berries are a simple, nutrient-rich snack, in any case.
- Strawberries and brie: If you’re looking for a large snack serving that doesn’t pack a lot of calories, reach for fresh strawberries. One cup (166 g) of sliced strawberries has only 53 calories, so you could enjoy 2 cups and stay well below the recommended 200-calorie limit for a late night snack. Alternatively, you could pair 1 cup (166 g) of sliced strawberries with 1 oz (28 g) of brie. The cheese adds 95 calories and 6 g of hunger-satisfying protein. Keep in mind that brie and other soft cheeses are not recommended for people who are pregnant. Eating soft cheese carries a risk of listeria infection, which may cause miscarriage. Fresh strawberries are great when you want a visually satisfying, large snack with relatively few calories. Pairing them with brie provides protein, which helps satisfy hunger longer. One cup (166 g) of strawberries with a 1-oz (28-g) side of brie has only 147 calories.
Protein Sources
- Yogurt: Yogurt is an excellent source of calcium. Long known for keeping your bones strong, this mineral has recently been linked to better sleep. Yogurt, especially Greek yogurt, is also rich in protein - particularly casein. If yogurt is your snack of choice, opt for plain and flavor it with unsweetened fruit such as berries or peaches. A 6-oz (170-g) container of plain, nonfat Greek yogurt has 104 calories. Mixing in 1/2 cup (75 g) of blueberries adds 43 calories. Yogurt is a good source of protein, which helps curb hunger. It’s also rich in calcium, which has been linked to better sleep.
- Eggs: Eggs are incredibly versatile and can be used in various snacks, depending on how much time and effort you want to put in. For example, you can keep some hard-boiled eggs on hand for a quick snack. You can also turn them into egg salad and spread them on crackers. Additionally, there are many grain-free egg muffin recipes online. These tasty treats can often be frozen and reheated later in an oven or microwave. One large egg has just 72 calories and supplies 6 g of hunger-satisfying protein, including 84 milligrams of tryptophan. You may not think of eggs as a snack, but they’re quick to cook and a good source of protein, which helps tame your hunger.
- Edamame: Edamame are unripe, green soybeans. They can be purchased fresh or frozen. Toss fresh or thawed, shelled edamame with salt and pepper for a simple late night snack. You don’t even need to cook them. A 1/2-cup (78-g) serving has 94 calories. Alternatively, you can buy dry-roasted edamame, which are similar to fully mature, roasted soybeans (nuts). A 1/4-cup (30-g) serving has 130 calories. Edamame is a good source of protein, which includes a notable amount of tryptophan. To help shuttle the tryptophan to your brain to make melatonin, pair the edamame with carbs. For example, use edamame instead of garbanzo beans in your favorite hummus recipe and spread the hummus on whole grain toast. Or you can pair dry-roasted edamame with dried fruit. Edamame (green soybeans) are a good source of protein, including tryptophan. You can buy them fresh, frozen, or dry-roasted.
- Pumpkin seeds: A 1-oz (28-g) serving of pumpkin seeds has 158 calories and provides 40% of the DV for magnesium, which has been linked to better sleep. Pumpkin seeds are also rich in tryptophan. Eating pumpkin seeds along with some carbs, such as half an apple or some raisins, encourages your body to route the tryptophan in the seeds to your brain to make melatonin. Pumpkin seeds are rich in magnesium and tryptophan, which may help support sleep, particularly when eaten with carbs such as raisins or fresh fruit.
Complex Carbohydrates
- Hot Cereal: Hot cereal isn’t just for breakfast - it’s also a great way to wind down at night. Whole grain cereals such as oatmeal are good sources of fiber and are generally more nutrient-dense than ready-to-eat breakfast cereals. You can also think outside the box and turn cooked barley or whole grain rice into hot cereal by adding milk and toppings such as cinnamon, nuts, or dried fruit. You can prepare whole grains that require longer cooking times in advance and store them in your fridge for a few days. Add some water and reheat the grains when you’re ready for a late night snack. A 3/4-cup (175-g) serving of cooked oatmeal made with water averages 124 calories. You can stir in 1/4 cup (61 g) of nonfat Greek yogurt for protein and an additional 37 calories. Just about any cooked whole grain can be combined with milk or other toppings for a healthy late night snack.
- Crackers and Cheese: Snacks that balance carbohydrates and protein, such as whole grain crackers and cheese, support consistent blood sugar levels. From a sleep perspective, combining carb-rich foods like crackers with good tryptophan sources like cheese helps make tryptophan more available to your brain. This means your body can use the compound to make serotonin and melatonin, which aid sleep. A serving of 4 whole wheat crackers (16 g) and one stick of reduced fat cheddar cheese (28 g) has around 145 calories. The combo of protein from cheese and carbs from crackers supports steady blood sugar levels and the production of sleep-supporting brain chemicals. What’s more, 4 crackers and 1 stick (28 g) of reduced fat cheese have only about 150 calories.
- Whole Grain Wrap: Tortillas can be filled in any number of ways to satisfy late night hunger. For a simple snack, warm one whole grain tortilla; top it with hummus, unsweetened nut butter, or sundried tomato spread; roll it up; and enjoy. A medium (45-g) whole wheat tortilla has an average of 140 calories. Adding 1 tbsp (15 g) of hummus increases the number of calories by 39. You can add chopped chicken breast, leafy greens, and dried cranberries if you need something a little heartier. Chicken is a notable source of tryptophan, which your body needs to make melatonin. Dried cranberries also supply melatonin. A medium whole grain tortilla is a blank slate for a healthy late night snack and has only 140 calories. Just add nutritious toppings or fillings, such as hummus and leftover chicken breast, and enjoy.
Balanced Options
- Trail Mix: You can buy trail mix premade or purchase your favorite ingredients individually and make your own. Dried fruits, nuts, and seeds are typical healthy choices. Mix them and portion out about 1/4 cup (38 g) at a time into snack-size bags or reusable containers. Since trail mix ingredients are generally calorie-dense, it’s important to watch your portion size. A 1/4-cup (38-g) serving of trail mix averages 173 calories. Besides supplying healthy fats, B vitamins, and minerals, certain trail mix add-ins may even support sleep. Some trail mix ingredients, such as walnuts and dried cranberries, contain sleep-promoting nutrients. Depending on the mixture, a 1/4-cup (38-g) serving averages 173 calories. Measure your trail mix portions to avoid excess calories.
- Smoothies: Smoothies are an easy and tasty way to sneak in protein-rich milk before bed. For example, you can blend 8 oz (240 mL) of low fat milk with 2/3 cup (110 g) of frozen pineapple for a tropical treat with only 160 calories. What’s more, milk is rich in tryptophan, an amino acid that your body uses to make serotonin and melatonin, which aid sleep. A milk-based smoothie supplies protein, which contributes to muscle repair, and tryptophan, which your body uses to make sleep-promoting brain chemicals. An 8-oz (240-mL) smoothie with low fat milk and pineapple has only about 160 calories.
The Role of Tryptophan and Melatonin
Several of the recommended snacks contain tryptophan, an amino acid that the body converts into serotonin and melatonin. Melatonin is a hormone that regulates sleep-wake cycles, promoting relaxation and improving sleep quality. Including tryptophan-rich foods in your late-night snack may contribute to better sleep.
Portion Control and Calorie Awareness
Even healthy snacks can contribute to weight gain if consumed in excess. It's important to be mindful of portion sizes and calorie intake, especially when snacking late at night. Aim for snacks that are less than 200 calories to avoid disrupting your sleep or hindering weight management efforts.
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Frequently Asked Questions
- What is the healthiest late night snack? The healthiest late night snacks include fruits such as strawberries or bananas and healthy protein sources such as edamame or yogurt.
- Should I eat if I’m hungry late at night? It’s fine to eat something light and nutritious late at night, such as hot cereal, fruit, or nuts.
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