December 9, 2025
This guide walks you through the best low‑calorie, high‑fiber snacks, why they keep you fuller, and how to build satisfying snack routines that support weight management, blood sugar stability, and better digestion.
High‑fiber, low‑calorie snacks keep you fuller by slowing digestion and stabilizing blood sugar.
Combining fiber with protein or healthy fats makes snacks more satisfying and reduces cravings.
Planning and pre‑portioning snacks helps you avoid “random grazing” while still eating enough.
Snacks in this list are prioritized by three criteria: 1) fiber density per calorie (at least ~2 g fiber and typically under ~200 kcal per serving), 2) satiety power when combined with protein or healthy fats, and 3) practicality—how easy they are to prep, pack, or find in a typical grocery store. Whole foods are highlighted first, then simple packaged or assembly snacks.
Most people under‑eat fiber and over‑eat hyper‑processed snacks that spike blood sugar and leave them hungry. Choosing snacks that are both low in calories and high in fiber can help you feel full on fewer calories, support weight management, gut health, and more stable energy throughout the day.
Extremely high fiber per calorie, naturally sweet, and easy to pair with protein.
Great for
Fiber‑rich fruit plus healthy fats makes this very satisfying for relatively few calories.
Great for
Fiber plus protein or healthy fat is more satiating than fiber alone. Many of the most filling snacks pair high‑fiber plants (fruits, vegetables, legumes, seeds) with a modest portion of protein or fat—like yogurt, hummus, or nuts—creating a balanced snack that steadies blood sugar and keeps you full longer.
Volume matters for satisfaction. Snacks like popcorn, vegetables with hummus, and broth‑based soups provide a large, visually satisfying portion for relatively few calories, helping the brain register that you’ve truly eaten something, not just had “a bite.”
Planning beats willpower. Pre‑portioning snacks into containers or bags and keeping high‑fiber options visible (front of the fridge, on the counter in a fruit bowl) makes it far easier to reach for them instead of impulse options like candy or pastries.
Small tweaks significantly raise fiber without adding many calories. Simple additions—chia or flax seeds, skin‑on fruit instead of peeled, whole grains instead of refined—can push your total fiber intake closer to the commonly recommended 25–35 g per day without dramatically increasing calories.
Frequently Asked Questions
Most adults benefit from about 25–35 g of fiber per day from food. If your meals are moderate in fiber, aiming for 6–10 g total from one or two snacks can help you reach that target. That might look like a cup of berries (8 g) or Greek yogurt with chia seeds and fruit (7–9 g). Increase gradually to avoid digestive discomfort.
Yes. If you’re genuinely hungry in the evening, a high‑fiber snack can be a better choice than low‑fiber, high‑sugar sweets. Choose something lighter and easy to digest, such as berries with a spoonful of yogurt, a small bowl of vegetable soup, or a pear. Very heavy, greasy, or large snacks close to bedtime may interfere with sleep or cause reflux.
If your current fiber intake is low, suddenly adding a lot can cause gas, bloating, or discomfort. Increase gradually over 1–2 weeks, spread fiber throughout the day (not all at once), and drink enough water. If you have digestive conditions like IBS or inflammatory bowel disease, work with a healthcare professional to tailor fiber sources and amounts.
Some fiber bars can be useful in a pinch, but many are calorie‑dense or use isolated fibers and sugar alcohols that may cause bloating for some people. Whole foods—fruit, vegetables, legumes, seeds, and whole grains—usually provide more balanced nutrition. If you choose bars, look for around 150–200 kcal, at least 4–5 g fiber, and limited added sugar.
Pre‑portion snacks into small containers or bags instead of eating from large packages, decide in advance when you’ll have a snack, and pair snacks with a glass of water or tea. Focus on high‑fiber options and include some protein so you’re less likely to keep grazing. Also check in with yourself: are you physically hungry, bored, stressed, or just triggered by seeing food?
Low‑calorie, high‑fiber snacks help you stay full on fewer calories, support gut health, and reduce energy crashes. Build your personal rotation from the options above, pair fiber with some protein or healthy fat, and pre‑portion snacks so they’re easy to grab when hunger hits instead of relying on willpower alone.
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Large volume for low calories, with decent fiber that boosts fullness.
Great for
Non‑starchy veggies give bulk and fiber, while hummus adds protein and healthy fats.
Great for
Combines protein and fiber for powerful satiety in a relatively low‑calorie package.
Great for
Good fiber and protein in a crunchy, chip‑like form; portion control is important.
Great for
Simple, portable whole fruits with a solid fiber hit and natural sweetness.
Great for
Very low‑calorie base with crunch; fiber plus a small amount of fat increases fullness.
Great for
Combo of fiber and complete plant protein makes edamame very filling.
Great for
Fiber from whole grains plus protein from the topping help keep hunger steady.
Great for
Exceptionally high fiber per serving; gel‑like texture slows digestion and promotes fullness.
Great for
Warm liquids plus fiber‑rich vegetables or legumes are very satiating for few calories.
Great for
Easy to digest, child‑friendly snack with boosted fiber and healthy fats.
Great for
Low‑calorie fruit option with digestive benefits and vitamin C.
Great for
Higher in calories than some options, but very satiating due to fiber, fat, and protein.
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