A sudden urge to eat something right before bed is one of the most common cravings around, and reaching for chips, biscuits, sweets or instant noodles is usually the easiest option. An occasional indulgence isn't a big deal, but making a habit of high-calorie late-night snacking can chip away at weight management, sleep quality and overall health. When hunger strikes late at night, choosing something light and nutritious instead of fried or overly sweet food tends to work better. Here are six such snacks that, eaten in moderate portions, usually stay around or under 100 calories.
Blueberries take the edge off a sweet craving
About a cup of blueberries adds up to roughly 80 calories. They're rich in fiber and antioxidants, both of which fit well into a balanced diet. When a sweet tooth strikes at night, blueberries make for a light alternative. They can be rinsed and eaten as is, or mixed with a small portion of unsweetened Greek yogurt for extra flavor without piling on calories.
Avocado brings potassium and healthy fat
Half an avocado works out to around 80 calories, though the exact count can vary with size. It offers fiber, potassium and monounsaturated fat. Mashing it with a pinch of salt and pepper makes for a simple snack, but it's worth skipping extra bread, cheese or heavy dressings at night, since those quickly push the calorie count higher.
Banana solves a quick craving
A small banana typically comes to somewhere between 60 and 80 calories. Its potassium and carbohydrate content make it a convenient pick for mild late-night hunger. It can be eaten plain, or sprinkled with a little cinnamon for extra flavor. Adding honey or sugar on top, though, pushes the calorie count up, so it's best avoided.
Apple's fiber keeps hunger in check
A medium apple has roughly 55 to 80 calories. It contains fiber along with a range of plant-based antioxidants, and its fiber content helps the stomach feel full for a while, cutting down the urge to reach for something else soon after. It can be washed and eaten whole, or topped with a bit of cinnamon. To keep calories in check, it's best not to pair it at night with large amounts of peanut butter or sweet spreads.
A boiled egg delivers real protein
A large boiled egg comes to around 70 to 80 calories and is considered a solid source of protein. When hunger at night is strong enough that fruit alone won't cut it, a boiled egg can be a better fit. It can be eaten with a little salt, pepper and finely chopped vegetables, but should be kept away from excess oil or mayonnaise, which can add up quickly.
Carrots answer a craving for something crunchy
100 grams of raw carrot comes to about 40 calories, along with fiber and nutrients like beta-carotene. When a late-night craving calls for something crunchy, carrots are a far lighter choice than carrot chips or other fried snacks. They can be washed and eaten as sticks, lightly blanched, or paired with a small amount of hummus.
What to keep in mind while snacking at night
It's worth remembering that staying under 100 calories doesn't automatically make a food healthy. Portion size, the rest of the day's diet, physical activity levels and individual needs all factor in. If intense hunger strikes right before bed most nights, it can help to make sure meals through the day, especially dinner, include enough protein and fiber. It's also better to avoid very heavy, fried, spicy or overly sweet food too close to bedtime, since that can affect both sleep and digestion.
