Late-night cravings can mess up a healthy diet, but there are many nutritious choices to beat this. Good snacks should be low in calories and full of nutrients. They can help stop those late-night hunger pangs without any guilt or harm to your sleep or weight goals. Let’s dive into 14 snack ideas that are both good for you and tasty.
Tart cherries, like Montmorency cherries, help your sleep. They have melatonin and procyanidin B-2. These boost melatonin production and protect tryptophan, helping you sleep better1.
For another healthy option, try a banana with almond butter. Bananas contain serotonin that helps make melatonin. Almond butter also has melatonin plus healthy fats, vitamin E, and magnesium. This combo can boost your melatonin, support sleep, and give your body key nutrients1.
Kiwis are a snack that help you relax and sleep. They have vitamin C and serotonin. Eating two before bed can help you sleep deeper and wake up less at night1.
Love a crunchy snack? Try dried goji berries. They’re full of antioxidants and support solid sleep. For those who like savory, try whole wheat crackers and reduced-fat cheddar. This snack is about 145 calories and can quiet your midnight munchies1.
Oatmeal is a warm, comforting snack for late nights. It’s about 124 calories and is packed with fiber1. Trail mix is another mix of sweet and salty, with an average of 173 calories per serving. You can personalize it with your favorite nuts, seeds, and dried fruits1.
Greek yogurt is a light and nutritious snack. A single serving has about 104 calories. It’s a good source of protein and calcium1. If you prefer wraps, try a whole wheat tortilla. They average 140 calories and can be filled with hummus, veggies, or lean protein for a balanced snack1.
Don’t forget about pumpkin seeds, rich in magnesium and tryptophan. They’re 158 calories per ounce and make a crunchy addition to any dish. They are also perfect for a grab-and-go snack1.
For light and satisfying snacks, try a smoothie. An 8-ounce serving of one made with low-fat milk and pineapple is about 160 calories. It’s great for when the nights are warm and you want something refreshing1.
Key Takeaways:
- Choose snacks that are light in calories and rich in nutrients to help with late-night cravings and sleep better.
- Tart cherries, bananas with almond butter, and kiwis not only taste great but also offer sleep-enhancing benefits and important nutrients.
- Dried goji berries, whole wheat crackers with reduced-fat cheddar cheese, cooked oatmeal, and trail mix are great options for snacking.
- Don’t overlook Greek yogurt, whole wheat tortillas, pumpkin seeds, and low-fat milk smoothies for delightful and healthy snacks late at night.
Tart Cherries: A Sleep-Boosting Late-Night Snack
Looking for a healthy snack that helps you sleep better? Consider tart cherries. Montmorency tart cherries, in particular, seem to help with sleep according to studies1.
Tart cherries naturally have melatonin, which is great for sleep. When you eat these cherries, you boost your melatonin. This means you might fall asleep quicker and stay asleep longer. They also have procyanidin B-2 to help with melatonin production1.
Tart cherries do more than help you sleep. They fight inflammation, which can lower the risk of arthritis and heart disease. Plus, they’re packed with antioxidants to fight body stress and keep you healthy1.
Want a tasty snack with tart cherries? Try 100% tart cherry juice or dried cherries. A glass of juice has 159 calories. Dried tart cherries, a 1/4 cup serving, packs 133 calories1.
Banana with Almond Butter: A Nutritious and Sleep-Supportive Snack
A banana and almond butter mix is great for a late-night snack. It satisfies your hunger and helps you sleep well. Bananas have lots of potassium, vitamins, and serotonin. Serotonin turns into melatonin, a sleep hormone. Almonds and almond butter have melatonin too, plus healthy fats and important nutrients for sleep.
Eating a ripe banana with almond butter can increase your melatonin. It also provides key nutrients for health. The banana’s sweet, and almond butter is creamy and nutty. This combo tastes good, fights late-night hunger, and boosts good sleep.
A small banana and a tablespoon of almond butter have about 190 calories1. It’s tasty and not too many calories. This snack keeps you energized at night. It’s a healthy choice for a late-night treat.
Benefits of Banana with Almond Butter
Combining banana and almond butter helps you sleep well:
- The serotonin in bananas and melatonin in almonds help make more melatonin. This improves sleep.
- Almond butter’s healthy fats give you energy all night without blood sugar problems.
- Vitamin E, in almond butter, protects health and fights cell damage.
- Both foods have magnesium, known for calming and improving sleep.
Alternatives and Variations
If you want something different for a snack, try these options:
- Switch almond butter with peanut butter, cashew butter, or sunflower seed butter for a new taste.
- Add chia or hemp seeds for more nutrition.
- Drizzle honey or maple syrup if you like it sweet.
- Add nuts or granola for a crunchy twist.
Make your snack how you like it to fit your diet. These ideas will keep your snack time fun and tasty.
In Summary
Banana with almond butter is a healthy and sleep-friendly snack. It combines the natural sweetness of bananas with the good fats in almond butter. It also offers nutrients that help calm your hunger and encourage good sleep.
This snack is filled with melatonin, healthy fats, vitamin E, and magnesium. Enjoy it at night for a treat that tastes great and supports sleep. It’s a simple and wholesome option for late evenings.
Kiwi: A Light and Serotonin-Rich Snack
Kiwi is a tasty choice for a late-night snack. It satisfies your cravings and offers many health benefits. It’s rich in vitamin C. This makes it important for your health. Kiwi also has serotonin, which aids in relaxation and better sleep. A small study1 showed that eating two kiwis before bed improved sleep and reduced night wakings.
Kiwi’s vitamin C is good for your immune system. It also fights off dangerous free radicals in your body. This helps prevent damage and lowers the risk of diseases.
Moreover, kiwi can help you fight off your late-night snack urges. Its fiber and natural sweetness make you feel full. This makes it a better choice than unhealthy snacks.
Kiwi is versatile and can be eaten in many ways. You can eat it by itself, add it to salads, or use it with yogurt or cereal. It’s a great serotonin-rich snack for late nights. Enjoy its health benefits by choosing kiwi.
“Kiwi is not only a delicious fruit but also a great source of vitamin C and serotonin, which promotes relaxation and can contribute to better sleep. By incorporating kiwi into your late-night snack routine, you can satisfy your cravings while nourishing your body.”
Protein Smoothie: A Muscle-Repairing Snack Option
Looking for a snack that helps fix muscles at night? A protein smoothie is perfect. Here’s an idea: mix low-fat milk with pineapple chunks. It’s not just tasty; it’s packed with protein too.
Milk contains tryptophan, a building block for serotonin and melatonin. These help you sleep better2. Having a protein smoothie can boost muscle repair and aid in a good night’s sleep.
Different ingredients in a smoothie can make it just how you like. Adding protein powder makes it richer in protein. Here are two recipes to kick off your smoothie adventure:
Protein-Rich Pineapple Smoothie
- 1 cup low-fat milk
- 1 cup frozen pineapple chunks
- 1 scoop vanilla protein powder
- Ice cubes (optional)
Strawberry Banana Protein Smoothie
- 1 cup low-fat milk
- 1 ripe banana
- 1/2 cup frozen strawberries
- 1 scoop strawberry protein powder
- Ice cubes (optional)
These smoothies are great for your muscles. They’re full of what you need after a workout. And they’re tasty for a late-night snack. Pay attention to what your body wants, pick the right ingredients, and enjoy your smoothie in a balanced way.
Goji Berries: Antioxidant-Rich Snack for Good Sleep
Looking for a healthy snack to eat before bed? Goji berries are a great pick. They’re packed with antioxidants. These can improve your health and help you sleep better. A study (1) found that after drinking goji berry juice for two weeks, 80% of people slept better.
These berries are full of antioxidants, which fight inflammation and stress in your body. This helps your overall health and supports a peaceful sleep.
Goji berries also bring a lot of essential nutrients to the table. They give you vitamin C, fiber, and plenty of vitamins and minerals. Adding goji berries to your snacks can make your nights both tastier and healthier.
You can enjoy goji berries on their own or mix them into snacks like trail mix or baked goods. They add a great taste and lots of nutrition to food. This makes them perfect for many snacks and meals.
Goji Berries: A Nutritional Profile
| Nutrient | Amount per Serving |
|---|---|
| Calories | About 150 calories in approximately one-fourth cup |
| Antioxidants | High levels |
| Fiber | Adequate amounts |
| Vitamin C | Good source |
| Vitamins and Minerals | Various essential nutrients |
“Goji berries contain high levels of antioxidants, making them an excellent snack choice for promoting overall health and well-being.” – First source: 1
When eating goji berries, think about how much you eat and your daily calorie needs. Even though they’re very healthy, remember to eat them in moderation. This is key for a balanced and healthy diet.
Crackers and Cheese: Balanced Snack for Steady Blood Sugar and Sleep Support
Need a good snack for late-night that won’t spike your blood sugar and might help you sleep better? Try some whole grain crackers with cheese. This duo is good for managing blood sugar and for sleep.
Whole grain crackers are perfect for night snacks. They have carbs that digest slowly, keeping your blood sugar steady over time. They also have fiber that helps make you full, stopping those late-night hunger pangs.
Adding cheese to crackers brings in protein. Protein has tryptophan, a substance important for sleep. It turns into serotonin and then melatonin, which help you feel calm and regulate your sleep.
Pick reduced-fat cheeses to keep the snack from being too heavy. They still have plenty of protein and tryptophan, just with less fat. This keeps the snack healthy and balanced.
A great portion for this snack is 4 crackers with one stick of reduced-fat cheddar. It’s not only tasty but also good for sleep and your overall health. Remember, the calories can change based on what brands you pick. But, as an average, this snack has about 145 calories.
Benefits of Crackers and Cheese as a Late-Night Snack:
- The combo helps keep your blood sugar level through the night.
- Cheese’s tryptophan boosts serotonin and melatonin, helping you relax and sleep better.
- The fiber in the crackers makes you feel full, fighting off those late-night munchies.
- It’s a healthy mix of carbs and protein, giving your body what it needs.
By choosing crackers and cheese for your midnight munchies, you get a snack that fills you up and supports your health and sleep. Go for whole grain crackers for their fiber and pick lean cheese to keep it a light choice. Sleep well and enjoy your snack!
Did you know? A serving of 4 whole wheat crackers and one stick of reduced fat cheddar cheese has around 145 calories1.
Hot Cereal: A Nutrient-Dense Late-Night Snack
Hot cereal, such as oatmeal, is known for breakfast but also good at night. It has lots of fiber, more nutrition than many breakfast foods, and gives steady energy. This keeps you feeling full and is a perfect snack before bed.
One serving of cooked oatmeal is about 124 calories1. That’s low in calories for a satisfying snack. Oatmeal has lots of important nutrients, like vitamins and antioxidants, which help your body stay healthy.
Add nutritious toppings to your oatmeal for more fun. Try low-fat milk, cinnamon, or nuts and dried fruit. These make your snack tastier and add nutrients like calcium and protein. Just watch how much you add, as toppings can also add calories.
Hot cereal is warm and cozy, especially when it’s cold outside. Its comforting feel and warmth can help you relax. This is great for a calming bedtime routine.
Summing up, oatmeal is a smart choice for a late-night snack. It’s packed with whole grains and fiber, and it’s fairly low in calories. Plus, you can mix it up with different toppings. Enjoying hot cereal at night is good for you and can satisfy those snack cravings.
Trail Mix: Customizable Snack with Sleep-Supporting Nutrients
Trail mix is a great late-night snack choice. It’s crunchy and full of good nutrients. You can buy it ready-made or make your own mix at home. It usually has dried fruits, nuts, and seeds. This makes it good for satisfying evening cravings.
The dried fruits in trail mix add sweetness. They include raisins, cranberries, or cherries. These fruits are rich in fiber, vitamins, and minerals. They also have melatonin and tryptophan, which help you sleep better3.
Nuts in trail mix are great for heart health. They include almonds and walnuts. Almonds have magnesium and potassium which help you relax before bed3. Walnuts have omega-3s and melatonin. These nuts improve sleep quality and health in general.
Seeds are found in trail mix too. Pumpkin seeds and sunflower seeds are very nutritious. Pumpkin seeds are packed with magnesium and tryptophan. These nutrients can help you relax and sleep better4.
What’s cool about trail mix is you can make it your own. Add your favorite nuts, seeds, and dried fruits. Think about using dried cranberries, almonds, and pumpkin seeds. But remember, trail mix is high in calories4. So, watch your portions and enjoy it wisely for a healthy snack.
If you’re looking for something sweet, salty, or crunchy, trail mix is the answer. It’s tasty and good for you, helping to beat late-night cravings. Choose a mix packed with sleep-friendly nutrients34. Grab a handful of trail mix, and feel good about your snack choice.
| Trail Mix Ingredients | Calories per serving | Fat per serving |
|---|---|---|
| Raisins, almonds, pumpkin seeds | 176 | 11g |
| Customized mix with dried cranberries, walnuts, and sunflower seeds | Varies based on ingredients | Varies based on ingredients |
Yogurt: Calcium-Rich Snack for Curbing Hunger
Yogurt is a great choice for a late-night snack. It’s full of calcium. Calcium is known to help you sleep better and improve the quality of your sleep5. Greek yogurt, in particular, is high in protein. This protein, called casein, can make you less hungry and help you feel full5. So, it’s perfect for beating late-night cravings without too many calories.
For a bedtime yogurt snack, go for the plain kind. Avoid sugars and artificial flavors. You can mix it up by adding unsweetened fruits like berries or peaches. They add sweetness and important nutrients like fiber and vitamins5. Choosing Greek yogurt is even better since it has more protein than regular yogurt6. You can eat it plain or top it with nuts or granola for more taste and texture.
Adding yogurt to your nighttime routine has multiple benefits. Its calcium helps with sleep, and its protein cuts down on morning hunger. This snack is more than tasty; it’s a healthy choice that supports your well-being.
Whole Grain Wrap: A Versatile and Filling Snack
A whole grain wrap is a great choice for a late-night snack. It’s full of carbs, protein, and fiber. These keep you full and satisfied all night long.
You can mix and match what you put in your whole grain tortilla. Try spreading hummus or sundried tomato spread for taste and texture. These spreads are full of nutrients and make your wrap delicious.
Want more protein? Add sliced chicken or nut butter. These help your muscles and keep you full. Tryptophan in them also makes melatonin, helping you sleep.
For sweetness and fiber, add cranberries or greens. Cranberries add taste, and greens are packed with vitamins.
| Ingredient | Calories | Fiber |
|---|---|---|
| Whole wheat tortilla | 140 calories | – |
| 1 tbsp hummus | +39 calories | – |
| 1 tbsp sundried tomato spread | – | – |
| Sliced chicken breast | – | – |
| Unsweetened nut butter | – | – |
| Dried cranberries | – | – |
| Leafy greens | – | – |
A whole grain wrap with these fillings and toppings is perfect. Whatever your taste, you can make a wrap that’s right for you.
In short, a whole grain wrap is wholesome for a late-night snack. Fill it with good stuff like hummus and protein. Add your favorite toppings to make it yours. Enjoy the goodness of a whole grain wrap as a tasty treat.
Pumpkin Seeds: A Magnesium and Tryptophan-Rich Snack
Pumpkin seeds make a perfect late-night snack. They taste great and are full of nutrients for sleep support. These seeds are high in magnesium and tryptophan. These help in having a good sleep7.
Magnesium, a lot in pumpkin seeds, is key for better sleep. It helps calm the brain and body, aiding sleep. Also, magnesium helps make melatonin, the sleep hormone. Eating pumpkin seeds is a natural way to boost magnesium and improve your sleep routine7.
Pumpkin seeds also have tryptophan, an important amino acid. Tryptophan is needed to make serotonin. This mood-regulating brain chemical turns into melatonin, vital for good sleep. Enjoying pumpkin seeds can help increase serotonin and melatonin, improving the quality of your sleep7.
Besides helping with sleep, pumpkin seeds are very healthy. They’re rich in protein, fiber, and good fats. They’re also full of vitamins and minerals. They make a great, nutritious snack. But, because they’re high in calories, it’s good to watch how much you eat7.
Adding pumpkin seeds to your snack time is a smart move. They deliver magnesium and tryptophan for better sleep. Enjoy them alone or in a mix. They’re a delicious way to meet your late-night snack needs. Sprinkle some on yogurt or blend into a smoothie. Pumpkin seeds can help with sleep and your health in a tasty way.
Edamame: A Protein-Packed Green Soybean Snack
Edamame is not just any late-night snack. These green soybeans pack a punch when it comes to nutrition. They’re full of protein and fiber. This makes them a smart choice for staving off hunger and meeting your health goals. Plus, their bright green color and special taste turn snacking into a fun experience. You can enjoy edamame fresh, or keep a stash in the freezer. Sprinkling them with salt and pepper makes them even tastier.
There’s a lot to love about edamame’s benefits. A serving of 160 grams brings you 224 calories, which is a good energy boost. It also gives you about 7–11% of the calories an adult needs daily (8). Edamame is a top pick for plant-based protein. It offers 37% of the protein you need in a day. Protein is key for repairing your body, bulking up muscles, and keeping cells healthy (8). Furthermore, it’s rich in fiber, with 8 grams per serving. Fiber helps your stomach feel full, aids in digestion, and keeps your blood sugar steady (8).
But that’s not all. Edamame is also a treasure trove of vitamins and minerals. It’s got calcium, iron, magnesium, phosphorus, potassium, folate, and vitamins K1, thiamine, riboflavin, and copper. These nutrients are vital for bone health, energy, and a healthy heart (8). Edamame has more vitamin K and folate than mature soybeans. That makes it an important part of a balanced diet (8).
Studies show that soy protein from edamame can be good for you. A daily intake of about 25 grams may lower bad cholesterol by 3-4% (8). Including soy foods like edamame in a diet similar to those in Asia might reduce the breast cancer risk slightly. It could also help ease menopausal symptoms and protect against prostate cancer. However, more research is still needed for clear answers (8). People worried about soy and their thyroid don’t need to be too concerned. Studies haven’t found big problems. But, researchers are still looking into it (8).
In short, edamame is a snack with a lot to offer. It’s perfect for satisfying your hunger, helping repair muscles, and boosting your health. Whether you snack on it to quench cravings or to support your body, edamame is a top choice.
Nutritional Information of Edamame
| Calories (per 160g serving) | Protein (DV per 160g serving) | Fiber (per 160g serving) | Vitamins and Minerals (per 160g serving) |
|---|---|---|---|
| 224 | 37% DV | 8g | Calcium (10% DV) Iron (20% DV) Magnesium (25% DV) Phosphorus (26% DV) Potassium (19% DV) Folate (115% DV) Vitamin K1 (56% DV) Thiamine (20% DV) Riboflavin (14% DV) Copper (27% DV) |
Conclusion
Eating at night can be tough to handle. But, you can choose snacks that are good for you. This way, you won’t hurt your health or how you sleep. Try these 14 snack ideas at night. They’re full of good stuff and are better than sugary snacks. Always eat in line with what your body needs. This keeps your late-night snacking healthy. It also boosts your health.
Eating before bed can mess up your sleep. Or, make you feel tired the next day9. It’s best to stop eating about two hours before you sleep9. Stay away from fatty foods, like fried foods. Also, avoid heavily-processed meats and rich desserts. This helps you not feel tired or slow in the morning9. Yet, if you’re really hungry, a snack of 100-200 calories is fine before bed. It won’t get in the way of losing weight9. Good sleep is very important for losing weight9.
For a good late-night snack, you have several choices. Pick from dried apricots with dark chocolate, yogurt with banana and cinnamon, mashed avocado, and almond butter9. These snacks give you a wide variety of nutrients. Plus, they help beat your cravings. And, they’re in line with your health goals.
FAQ
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Source Links
- https://www.healthline.com/nutrition/healthy-late-night-snacks
- https://www.health.com/healthy-high-protein-snacks-7504806
- https://www.dreamcloudsleep.com/posts/healthy-late-night-snacks/
- https://www.tasteofhome.com/collection/healthy-late-night-snacks/
- https://www.healthline.com/nutrition/foods-that-fight-sugar-cravings
- https://www.healthline.com/nutrition/18-healthy-foods-cravings
- https://www.nectarsleep.com/posts/healthy-late-night-snacks/
- https://www.healthline.com/nutrition/edamame-benefits
- https://www.popsugar.com/fitness/what-best-late-night-snack-weight-loss-46343184