The 14 Best Healthy Late-Night Snacks


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The 14 Best Healthy Late-Night Snacks: A nutritious late-night snack, such as fruit, eggs, and edamame, could present health benefits. Some contain compounds which may even enable you to sleep better.

It’s properly after dark, and your stomach is rumbling.

The problem is figuring out what you possibly can eat that’s fast, tasty, and received’t cause you to pack on the pounds.

After all, there’s rising scientific proof that eating too late at evening might make weight control more durable (1Trusted Source2Trusted Source3Trusted Source).

If you’re really hungry, a small, nutrient-rich snack under 200 calories is usually fine at evening (4).

Some snacks even contain compounds which will enable you to sleep better (5).

Here are 14 wonderful and healthy late-night snack ideas.

1. Tart cherries

Consider including tart cherries like Montmorency or their juice to your late-night snack choices.

A few older studies recommend that they could enable you to sleep better. What’s extra, they’ve anti-inflammatory benefits and could protect against inflammation-related conditions like arthritis and heart disease (6Trusted Source7Trusted Source8).

In a latest examine, a small group of older adults with insomnia drank 8 ounces (240 milliliters) of 100% tart cherry juice or a placebo drink at breakfast and 1–2 hours before bedtime.

After 2 weeks, an on-site sleep test confirmed that these drinking cherry juice slept almost 1.5 hours extra at evening than the placebo group (10).

Tart cherries contain a relatively small amount of the sleep-promoting hormone melatonin.

However, they also contain the phytochemical procyanidin B-2. It’s thought to protect the amino acid tryptophan in your blood, which your body can use to make melatonin (10).

An 8-oz (240-ml) glass of 100% tart cherry juice contains 159 calories, while 1/4-cup (40 g) of dried tart cherries has 133 calories (11Trusted Source12Trusted Source).


Tart cherries and their juice make an ideal late-night snack since studies recommend they could enable you to sleep better. Eight ounces (240 milliliters) of 100% tart cherry juice or a 1/4-cup (40 g) of dried tart cherries have under 160 calories.

2. Banana with almond butter

One small banana dipped in a tablespoon (16 g) of unsweetened almond butter is a tasty 190-calorie pairing which will even enable you to sleep (13Trusted Source14Trusted Source).

One examine in healthy males found a more than 4-fold increase in melatonin blood levels inside 2 hours of eating two bananas (15Trusted Source).

Bananas are one of the few fruits identified to be relatively rich in the nerve messenger serotonin, some of which your body converts to melatonin (16).

Almonds and almond butter provide some melatonin as properly. They’re also a good supply of healthy fat, vitamin E, and magnesium (17Trusted Source).

Magnesium has been linked to good sleep, since it could assist your body’s production of melatonin (18Trusted Source19Trusted Source20Trusted Source).


Snacking on a banana dipped in almond butter could assist increase your body’s melatonin levels to assist a good evening’s sleep — all that for only about 190 calories.

3. Kiwi

This fuzzy-skinned, sweet-tart fruit is nutritious and low in calories.

Two kiwi fruits pack only 84 calories, 4 g of fiber, and 142% of the beneficial each day intake (RDI) of vitamin C (21Trusted Source).

In addition, kiwis could enable you to sleep better.

The fruit was put to the test in a small examine involving 24 adults with sleep difficulties. Participants ate two kiwis one hour before bed every evening. The examine participants used sleep diaries and a sleep wristwatch to trace sleep.

After 1 month, people seen a 35% lower in the time it took them to go to sleep. They also slept about 13% longer and 5% better (22).

Kiwis are one of the few fruits containing a good amount of the nerve messenger serotonin, which has a calming impact and can assist you go to sleep sooner. Serotonin also helps curb carb cravings (23).

Though bigger studies are wanted to verify the sleep benefits of kiwi, there are plenty of different causes to take pleasure in this fruit in the meantime.


Kiwis are a light-weight, satisfying snack that’s rich in vitamin C. Two peeled kiwis pack only 84 calories. They’re also a pure supply of serotonin, which promotes leisure and helps curb urge for food.

4. Protein smoothie

Eating a protein-rich snack before bed might assist muscle repair and assist slow down age-related muscle loss, particularly if you happen to exercise routinely (24).

Smoothies are an easy and tasty way to sneak in protein-rich milk before bed.

For instance, mix 8 oz. (240 ml) of low-fat milk with 2/3 cups (110 g) of frozen pineapple for a tropical deal with with only round 160 calories (25Trusted Source26Trusted Source).

What’s extra, milk is rich in tryptophan. Your body makes use of this amino acid to make each serotonin and melatonin, which help sleep (27Trusted Source).

Pineapple boosts melatonin levels as properly (15Trusted Source).


A milk-based smoothie provides protein for muscle repair and tryptophan, which is used to make sleep-promoting brain chemicals. An 8-oz (240-ml) smoothie with low-fat milk and pineapple packs only about 160 calories.

5. Goji berries

The red-orange colour of these sweet-tart berries hints at their rich supply of antioxidants like carotenoids.

In a preliminary, 2-week examine from 2008, participants drank 4 oz (120 ml) of goji berry juice or a placebo beverage.

More than 80% of people in the goji berry group reported improved sleep high quality, and about 70% found it simpler to get up, while round 50% reported feeling much less tired. People in the placebo group reported no such benefits (28Trusted Source).

Larger, extra rigorous studies are wanted to verify these sleep benefits, but goji berries are a easy, nutrient-rich snack, in any case.

A 1/4-cup (40 g) of dried goji berries has 139.6 calories. You can eat them out of hand like raisins or add them to trail mix or cereal ((*14*)).


Goji berries are an antioxidant-rich snack, which can help good sleep. One-fourth cup (40 g) of these tasty, dried berries has 139.6 calories.

6. Crackers and cheese

Snacks that provide a balance of carbs and protein like whole grain crackers and cheese assist constant blood sugar levels (30Trusted Source).

From a sleep perspective, combining a carb-rich food like crackers with a good tryptophan supply like cheese helps make tryptophan extra accessible to your brain (27Trusted Source31Trusted Source).

This signifies that the compound can be utilized to make serotonin and melatonin, which help sleep.

A serving of 4 whole-wheat crackers (16 g) and one stick of reduced-fat Cheddar cheese (28 g) is round 150 calories (32Trusted Source33Trusted Source).


The combo of protein from cheese and carbs from crackers helps regular blood sugar levels and the production of sleep-supportive brain chemicals. What’s extra, 4 crackers and 1 stick (28 g) of reduced-fat cheese pack only 150 calories.

7. Hot cereal

Hot cereal isn’t only for breakfast. It’s also an important way to wind down at evening.

Whole grain cereals like oatmeal are good sources of fiber. Plus, they’re usually extra nutrient-dense than ready-to-eat breakfast cereals.

You can also suppose outside the field by turning cooked barley or whole-grain rice into hot cereal with the addition of milk and toppings like cinnamon, nuts, or dried fruit.

Prepare whole grains that require longer cooking times in advance and retailer them in your fridge for just a few days. Simply add a bit of water and reheat the grains whenever you’re prepared for a late-night snack.

One three-quarter cup (175 g) of cooked oatmeal made with water averages 124 calories. Stir in 1/4-cup (61 g) of nonfat Greek yogurt for some protein and an extra 37 calories (34Trusted Source35Trusted Source).


Just about any cooked whole grain will be mixed with milk or different toppings for a healthy late-night snack. A 3/-cup (175 g) of cooked oatmeal made with water only has 124 calories.

8. Trail mix

You can purchase trail mix pre-made or buy your favourite ingredients individually and make your individual.

Dried fruitsnuts, and seeds are typical healthy decisions. Mix them and pre-portion about 1/4-cup (38 g) into snack-sized luggage or reusable tubs.

Since trail mix ingredients are usually calorie-dense, it’s important to observe your portion size. A one-fourth-cup (38-g) serving of trail mix averages 173 calories (36Trusted Source).

Besides supplying healthy fat, B vitamins, and minerals, certain trail mix add-ins could even assist sleep.


Some trail mix ingredients, such as walnuts and dried cranberries, contain sleep-promoting nutrients. A one-fourth-cup (38-g) serving averages 173 calories, relying on the mix. Measure your trail mix parts to keep away from extra calories.

9. Yogurt

Yogurt is an wonderful supply of calcium. Long identified for keeping your bones strong, this mineral has lately been linked to better sleep (18Trusted Source37).

Your body wants calcium to make melatonin from the amino acid tryptophan (38Trusted Source).

Yogurt, especially Greek yogurt, is also rich in protein, particularly casein.

Preliminary studies recommend that consuming casein protein at evening could assist reduce hunger the next morning (439Trusted Source).

If yogurt is your snack of alternative, go 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 cup (150 g) of blueberries provides 86 calories (40Trusted Source41Trusted Source).


Yogurt is a good supply 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 yogurt has only 104 calories.

10. Whole grain wrap

Tortillas will be crammed in any number of methods to fulfill late-night hunger.

For a easy snack, heat one whole grain tortilla, high it with hummus, unsweetened nut butter or sundried tomato spread, roll it up, and take pleasure in.

A medium (45-g) whole wheat tortilla averages 140 calories. Adding 1 tablespoon (15 g) of hummus will increase the number of calories by 39 calories (42Trusted Source43Trusted Source).

If you want something a little heartier, try including chopped chicken breast, leafy greens, and dried cranberries.

Chicken is a notable supply of tryptophan, which your body must make melatonin. Dried cranberries provide melatonin as properly (9Trusted Source25Trusted Source).


A medium whole grain tortilla is a clean slate for a healthy late-night snack, at only 140 calories. Just add nutritious toppings or fillings, such as hummus and leftover chicken breast, and take pleasure in.

11. Pumpkin seeds

A 1-oz (28-g) serving of pumpkin seeds has 158 calories and offers 40% of the each day worth (DV) for magnesium, which has been linked to better sleep (18Trusted Source19Trusted Source44Trusted Source).

Pumpkin seeds are also rich in tryptophan (45).

Eating some carbs like half an apple or some raisins together with pumpkin seeds encourages your body to route the tryptophan in the seeds to your brain to make melatonin.

In a small, preliminary, 1-week examine from 2005, some participants consumed 250 mg of tryptophan from pumpkin seeds each day. They also had carbs in the shape of a nutrition bar. These people slept 5% better and spent much less time awake.

In comparability, people who obtained 250 mg of supplemental, drug-quality tryptophan powder and carbs in a nutrition bar slept 7% better. A control group who ate a carb-only snack didn’t report improved sleep high quality (46Trusted Source).

Larger studies are wanted to verify these results. Still, it’s encouraging that tryptophan from a food, like pumpkin seeds, could have the same impact to pure, supplemental tryptophan.


Pumpkin seeds are rich in magnesium and tryptophan, which can assist assist sleep, particularly when eaten with carbs, such as raisins or fresh fruit. A 1-oz (28-g) serving of pumpkin seeds has 158 calories.

12. Edamame

Edamame are unripe, green soybeans. They will be bought fresh or frozen.

For a easy, late-night snack, toss fresh or thawed, shelled edamame with a bit of salt and pepper. You don’t even must cook dinner them. A half-cup (78-g) serving has 94 calories (47Trusted Source).

Alternatively, you should purchase dry-roasted edamame, which is analogous to totally mature, roasted soybeans (soy nuts). A 1/4-cup (30 g) has 130 calories (48Trusted Source).

Edamame is a good supply of protein, which includes a notable amount of tryptophan (27Trusted Source).

To assist shuttle the tryptophan to your brain to make melatonin, pair the edamame with carbs.

For instance, use edamame instead of garbanzo beans in your favourite hummus recipe. Spread it on whole grain toast, or pair dry-roasted edamame with dried fruit.


Green soybeans, referred to as edamame, are a good supply of protein, including tryptophan. Buy them fresh, frozen, or dry-roasted. One-half cup (78 g) of fresh edamame has 94 calories, while a 1/4-cup (30 g) of dry-roasted edamame has 130 calories.

13. Eggs

Eggs are extremely versatile and can be utilized in a spread of snacks, relying on how much time and effort you need to put in.

For instance, keep some hard-boiled eggs available for a fast snack. You can also flip them into egg salad and spread them on crackers.

There are also many grain-free, scrambled-egg muffin recipes on-line. These tasty treats can typically be frozen and reheated at a later level in a muffin pan or your microwave.

One large egg has simply 72 calories and provides 6 g of hunger-satisfying protein, including 83 mg of tryptophan (49Trusted Source).


You could not suppose of eggs as a snack, but they’re fast to cook dinner and a good supply of protein, which helps tame your hunger. One large egg has simply 72 calories.

14. Strawberries and brie

If you’re on the lookout for a large snack serving that doesn’t pack a lot of calories, reach for fresh strawberries.

Strawberries are an excellent source of vitamin C.

One cup (166 g) of sliced strawberries has only 53 calories. At that rate, you possibly can take pleasure in two cups and still keep properly below the beneficial 200-calorie limit for late-night snacks (50Trusted Source).

Alternatively, pair 1 cup (166 g) of sliced strawberries with 1 ounce (28 grams) of brie. The cheese provides 94 calories and about 6 grams of hunger-satisfying protein (51Trusted Source).

Keep in thoughts that brie and different types of tender cheese are usually not beneficial for people who’re pregnant. Eating tender cheese carries a risk of listeria infections, which can cause miscarriage (52).


Fresh strawberries are nice whenever you desire a visually satisfying, large snack for just a few calories. Pairing them with brie offers protein, which helps fulfill hunger longer. One cup (166 g) of strawberries with a 1-oz (28-g) side of brie has only 147 calories.


  1. Snooze-Friendly: Healthy late-night snacks won’t disrupt your sleep – it’s like tucking yourself into bed with a cozy blanket, knowing that your snack won’t leave you tossing and turning like a restless octopus.
  2. Hunger Halters: Late-night snacks can prevent overeating the next day – it’s like putting a lock on the pantry door, keeping hunger at bay so you don’t wake up ravenous and raid the fridge like a bear emerging from hibernation.
  3. Energy Boosters: Healthy snacks provide a gentle energy lift – it’s like a sunrise in your stomach, giving you the pep you need to finish that late-night work or binge-watch your favorite show without feeling like a zombie the next day.
  4. Digestive Ease: Certain late-night snacks can aid digestion – it’s like sending a cleaning crew through your digestive system, sweeping away the remnants of dinner and leaving you feeling as light as a feather.
  5. Mood Enhancers: Eating a small snack before bed can improve mood – it’s like a bedtime lullaby for your brain, soothing frazzled nerves and banishing the blues like a warm hug from a friend.
  6. Portion Control: Late-night snacks can help satisfy cravings without overindulging – it’s like dipping your toes in the water instead of diving headfirst into the deep end, giving you just enough to satisfy your cravings without going overboard like a ship in a storm.
  7. Taste Treats: Healthy late-night snacks can be delicious and satisfying – it’s like having your cake and eating it too, with options that tickle your taste buds without leaving you feeling guilty like a kid caught with their hand in the cookie jar.


  1. Calorie Concerns: Some healthy late-night snacks can still be calorie-dense – it’s like trying to sneak a hippo into your bedroom, with seemingly innocent snacks packing a punch when it comes to calories.
  2. Temptation Trap: Late-night snacks may lead to mindless eating – it’s like trying to resist the siren song of the fridge when you know there’s chocolate inside, with willpower crumbling like a sandcastle at high tide.
  3. Sleep Saboteurs: Certain foods can disrupt sleep if eaten too close to bedtime – it’s like trying to fall asleep after drinking a gallon of coffee, with caffeine and sugar conspiring to keep you awake like a mischievous duo.
  4. Digestive Discomfort: Eating certain foods late at night can cause indigestion or heartburn – it’s like a volcano erupting in your stomach, leaving you feeling as uncomfortable as a porcupine at a balloon party.
  5. Snack Smells: Some late-night snacks can leave lingering odors in the kitchen – it’s like trying to hide a fart in a crowded room, with the smell of garlic or onions wafting through the air like a silent but deadly ninja.
  6. Nutrient Neglect: Not all late-night snacks provide balanced nutrition – it’s like trying to build a house with only half the bricks, with some snacks lacking the vitamins and minerals your body needs to function properly.
  7. Guilt Trip: Indulging in late-night snacks may lead to feelings of guilt or regret – it’s like waking up the morning after a late-night snack binge and realizing you’ve eaten your weight in cookies, with remorse setting in faster than a speeding bullet.

In the world of late-night snacking, the pros and cons are as varied as the snacks themselves. So, next time you find yourself raiding the pantry in the wee hours of the night, remember to choose wisely – for every bite brings you one step closer to midnight satisfaction or regret!

The bottom line (The 14 Best Healthy Late-Night Snacks)

If you’re really hungry late at evening — slightly than simply bored or burdened — eating a snack under 200 calories shouldn’t tip the scales.

Whole, minimally processed foods make easy, tasty, and healthy late-night snacks.

Many of these foods even contain sleep-supportive compounds.

The most important factor is to keep healthy snacks available that you simply take pleasure in. You’ll be less tempted to run to the comfort retailer or hit the closest fast-food drive-through for an unhealthy, high calorie snack before bed.


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