WEIGHT LOSS

12 Healthy Late-Night Snacks That Won’t Ruin Your Diet

By WellnessVigor · Updated October 9, 2026 · 7 min read

Late-night hunger is one of the most common reasons diets go off track. A packet of crisps or a bowl of ice cream in front of the TV can easily add 300 to 500 calories without filling you up.

The answer is not always to go to bed hungry. If you are truly hungry, a small, smart snack can keep you on track and may even help you sleep. Here are 12 options, most around 100 to 200 calories.

Quick answer

Choose a snack with protein or fibre, keep it to about 100 to 200 calories, and eat it at least an hour before bed. Good picks: Greek yoghurt with berries, cottage cheese, a boiled egg, apple with peanut butter, a small bowl of oats, kiwi, tart cherries, or a handful of nuts.

First, check if you are really hungry

Ask yourself: would I eat a plain apple or a boiled egg right now? If yes, you are probably hungry. If only crisps or chocolate sound good, it may be boredom, tiredness or stress. Read our guide on how to stop emotional eating at night.

12 healthy late-night snacks

  1. Greek yoghurt with berries. Protein-rich and creamy; choose plain yoghurt and add fruit.
  2. Cottage cheese with cinnamon. Slow-digesting protein that keeps you full overnight.
  3. One or two boiled eggs. Simple, filling and about 70 to 80 calories each.
  4. Apple slices with 1 tablespoon peanut butter. Fibre plus healthy fat.
  5. A small bowl of oats with milk. Warm and comforting; oats also contain small amounts of melatonin.
  6. Two kiwis. A small study found eating two kiwis an hour before bed helped people fall asleep faster.
  7. Tart cherries or a small glass of tart cherry juice. A natural source of melatonin.
  8. A small handful of nuts (about 15 to 20 g). Walnuts and almonds are good choices; portion size matters.
  9. Edamame. Plant protein and fibre in a satisfying snack.
  10. Turkey or chicken roll-ups with cucumber or lettuce.
  11. Air-popped popcorn (2 to 3 cups). High volume, low calorie, with whole-grain fibre.
  12. A banana with a glass of warm milk. A classic, simple bedtime combo.

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Snacks to avoid late at night

  • Sugary cereals, cakes and sweets: quick to overeat and may leave you hungrier.
  • Spicy or very fatty foods: can cause heartburn when lying down.
  • Caffeine: including chocolate, cola and some teas.
  • Alcohol: adds calories and disrupts sleep.

Tips to keep night snacking under control

  • Eat enough during the day, especially protein at breakfast and lunch. See high-protein breakfast ideas.
  • Time dinner well. Read the best time to eat dinner.
  • Portion your snack into a bowl instead of eating from the packet.
  • Brush your teeth after your snack as a signal that eating is done for the day.
  • Go to bed on time. Staying up late creates more time and urge to snack. See how sleep affects weight.

Keep reading

Frequently asked questions

Is it okay to eat a snack before bed when trying to lose weight?

Yes, if you are truly hungry and it fits your daily calories. A small, protein-rich snack is a better choice than going to bed very hungry and overeating the next day.

What is the best late-night snack for weight loss?

Greek yoghurt, cottage cheese and boiled eggs are among the best because they are high in protein and filling for few calories.

How many calories should a bedtime snack be?

About 100 to 200 calories is a sensible range for most people.

What snacks help you sleep?

Kiwi, tart cherries, oats, milk and walnuts are popular choices linked to sleep in small studies.

Sources

  1. Sleep Foundation: Is it bad to eat before bed?
  2. Meng X, et al. Dietary Sources and Bioactivities of Melatonin. Nutrients, 2017.
  3. USDA FoodData Central

This article is for general information only and is not medical advice. See our Medical Disclaimer.

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