It is becoming increasingly clear that eating too late at night can hinder weight management efforts. However, if genuine hunger strikes, opting for a small, nutrient-rich snack containing fewer than 200 calories is generally considered acceptable. Certain foods even possess compounds that could potentially promote better sleep. A nutritious late-night snack, such as fruit, eggs, or edamame, may provide health benefits.
Here are some excellent and healthy late-night snack ideas to consider.
Tart Cherries
Incorporating tart cherries, such as Montmorency, or their juice into your late-night snack choices can be a beneficial strategy. Tart cherries contain a relatively small amount of melatonin, the sleep-promoting hormone. They also contain the phytochemical procyanidin B-2, which is believed to protect tryptophan, an amino acid in your blood that your body uses to produce melatonin.
An 8-ounce (240-milliliter) glass of 100% tart cherry juice contains 159 calories, while 1/4 cup (40 grams) of dried tart cherries has 133 calories. Studies suggest that tart cherries or their juice can make an ideal late-night snack, potentially helping you sleep better.
Banana with Almond Butter
Pairing one small banana with 1 tablespoon (16 g) of unsweetened almond butter creates a tasty, 190-calorie snack that may help you sleep. Bananas are among the few fruits known to be relatively rich in serotonin, a nerve messenger, some of which your body converts to melatonin. Almonds and almond butter provide some melatonin and are a good source of healthy fats, vitamin E, and magnesium.
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Snacking on a banana with almond butter may help increase your body’s melatonin levels, supporting a good night’s sleep, for only about 190 calories.
Kiwi
This fuzzy-skinned, sweet-tart fruit is both 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 may also help you sleep better.
A small 2023 study 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 experienced improved sleep and a reduction in waking up after going to sleep. Kiwis are among the few fruits that contain a good amount of serotonin, which has a relaxing effect and can help you fall asleep faster, in addition to curbing carb cravings.
While larger studies are needed to confirm the sleep benefits of kiwi, there are plenty of other reasons to enjoy this fruit. 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.
Milk-Based Smoothie
Smoothies offer an easy and tasty way to incorporate protein-rich milk before bed. For example, blending 8 oz (240 mL) of low-fat milk with 2/3 cup (110 g) of frozen pineapple creates a tropical treat with only 160 calories. Milk is rich in tryptophan, an amino acid that your body uses to make serotonin and melatonin, which aid sleep.
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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.
Goji Berries
The red-orange color of these sweet-tart berries indicates their rich supply of antioxidants, such as carotenoids. 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. 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.
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.
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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.
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.
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.
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. A 6-oz (170-g) container of plain, nonfat Greek yogurt has only 104 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.
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. A 1-oz (28-g) serving of pumpkin seeds has 158 calories.
Edamame
Edamame are unripe, green soybeans that 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.
A 1/2-cup (78-g) serving of fresh edamame has 94 calories, while a 1/4-cup (30-g) serving of dry-roasted edamame has 130 calories.
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 or 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.
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.
Other Healthy Late-Night Snack Ideas
Beyond the options listed above, numerous other choices can satisfy late-night cravings without derailing your health goals. These include:
- Easy Peanut Noodles: This adaptable recipe for creamy, crunchy, salty-sweet noodles in peanut butter sauce makes a satisfyingly easy late-night snack recipe.
- The Ultimate Tuna Melt: If only a sandwich will do, turn to this late-night diner classic.
- Cottage Cheese Salad: Looking for a healthy late-night snack? Grab a tub of cottage cheese and top it with shavings of that cucumber you’ve been hoarding.
- Furikake Ranch Snack Mix: Furikake Chex Mix meets ranch seasoning in this versatile party blend.
- Chocolate Chipless Cookies: Without the chocolate for its melty texture and bittersweet flavor (nor any other add-ins), cookie dough has nowhere to hide.
- Peanut Butter and Jelly Oatmeal: The dish says breakfast, the ingredients say lunch, but research shows oatmeal, which is high in melatonin, may improve your sleep.
- Flatbread With Avocado and Scallion Salsa: Move over, avocado toast. This late-night snack comes with a recipe for easy flatbread.
- Peanut Butter Rice Crispy Treats With Brown Butter: If you’ve ever wondered how to make the beloved snack even better, try this nutty, savory-sweet version powered by peanut butter (or your favorite nut butter) and toasted dry milk powder.
- Tangy Tomato-Chile Popcorn: Tomato powder, combined with garlic and cayenne, is a simple, umami-packed seasoning you’ll want to lick off your fingers while snacking.
- DIY Sour Frozen Grapes: These infinitely poppable ice pop alternatives take a few hours to freeze, but a little planning ahead goes a long way toward diversifying your snack options.
- Chicago-Style Pigs in a Blanket: Keeping a tube of puff pastry on hand opens up a world of flaky, filling late-night snack ideas.
- Creamy Giardiniera Dip: Use any drained jar of pickles to make this cream-cheese-based dip and top it with the good olive oil instead.
- Pantry Pasta: Enter this 15-minute pasta you can make with ingredients you probably already have on hand.
- Salmon Teriyaki Onigiri: These Japanese rice balls filled with salty-sweet salmon are customizable, fun, and great for snacking.
- Cheesy Chickpea Salad Toast: If you can’t be bothered with assembly, spoon the chickpea salad into a bowl and slice up a piece of cheese toast into soldiers to march alongside.
- Hurricane Chips: Store-bought potato chips are the canvas for this savory spice mix, which is inspired by Hawaiian hurricane popcorn and packed with seaweed flakes and sesame seeds.
- Triple-Chocolate Brownies: Meet Chris Morocco’s ideal choice for a late-night sweet tooth craving: fudgy, rich, and plenty chocolaty.
- Za’atar Fire Crackers: Bathe saltines in oil and tangy za’atar to transform them into golden, glossy, extra-crunchy midnight party starters.
- Air Fryer Garlic-Nori Fries: Frozen fries get the ultimate makeover thanks to a sweet-salty-umami mix featuring plenty of seaweed, garlic, and a secret ingredient.
- Chocolate Chip Cookie Ice Cream Sandwiches: A clever combo of olive oil and agave syrup keeps these cookies miraculously chewy and tender even straight out of the freezer.
- Creamy Chili Crisp Pasta: The best late-night snacks keep it simple, which is why we love this three-ingredient recipe as an after-hours bite.
- Chipotle Cheddar Crackers: These buttery, cheesy, party-worthy make-ahead crackers boast just a pinch of smoky heat from chipotle powder.
- Spam Musubi: Soy-slicked luncheon meat with sticky white rice for carbs and crisp nori for an extra-salty bite.
- Furikake Popcorn: Seasoned with sea salt and furikake, our favorite crispy seaweed topping, this movie night delight is ideal for late-night snacking.
- Singapore Noodles: Although her recipe calls for vermicelli, any simple noodle, such as ramen or frozen udon, makes a great, easy swap.
- Tater Tot Waffle: This is exactly what it sounds like: Frozen tots, waffled up.
- Cacio e Pepe Chips: The flavors of cacio e pepe work on so many things (focaccia, squash). This recipe for gussied-up potato chips is our latest obsession with the combination.
- Cachapas: These savory-sweet Venezuelan cheesy corn pancakes are endlessly customizable, making them an ideal pick for any hour, but especially when you get home late.
- Egg Drop Dumpling Soup: Combine a few shortcut favorites (boxed stock, frozen dumplings, bagged spinach) to create this breezy twist on comforting egg drop soup.
- Crispy Cheese Twists: Store-bought puff pastry and shredded cheese make the easiest, flakiest, and most tantalizing late-night snack ever.
- Lunch Nachos With Spiced Cauliflower: One of the ultimate late-night cravings, these speedy nachos elevate tortilla chips with seasoned veggies.
- No-Nut Granola: When everything else feels complicated, go granola.
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.