Healthy Late Night Snacks For Weight Loss

Eating too late at night can make managing your weight more challenging. But poor sleep can also hinder your weight loss goals, so finding a balance is key. The good news is, there are plenty of healthy late night snacks for weight loss that can satisfy your hunger without sabotaging your progress.

In this post, I’ll share 8 nutritious snacks under 200 calories that can promote better sleep.

A glass of milk with crackers on a white plate.

Jump to:

Is late night snacking unhealthy?
Food sources of melatonin
Magnesium rich foods
Protein rich snacks
Tryptophan rich foods
In Conclusion
More Weight Loss Articles
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Is late night snacking unhealthy?

The short answer is – it depends.

When people snack late at night, they typically reach for less nutritious foods like potato chips, biscuits, or chocolate. Doing this too often isn’t the best for our overall health. Research also suggests that eating most of our food earlier in the day helps keep our body clock and circadian rhythms better aligned.

However, sometimes bedtime snacks are necessary. Going to bed too hungry can negatively impact your sleep, which in turn can affect your weight loss goals. In this case, a bedtime snack can actually be beneficial. Some snacks even contain compounds that may help you sleep better, while certain nutrients can reduce hunger and increase metabolism for the next day.

There are also many other things you can do beyond snacks that may help improve sleep. Check out my full post on evidence-based sleep tips here.

Food sources of melatonin

Melatonin is the hormone that promotes sleep, and certain foods are natural sources of it. Consuming these foods in adequate amounts can help improve sleep quality and support a restful night.

Tart cherries or tart cherry juice

Tart cherries and tart cherry juice are natural sources of melatonin, and studies suggest they can improve sleep quality. However, since juice is naturally high in sugar, it’s best to limit your intake.

Inspired by the viral TikTok "sleepy girl mocktail," you can mix ½ cup of tart cherry juice with ½ cup of sparkling water for a low-calorie, sleep-friendly drink. Alternatively, you can enjoy tart cherries on their own.

For reference, an 8-ounce (240 mL) glass of 100% tart cherry juice contains 159 calories, while ¼ cup (40 g) of dried tart cherries has 133 calories. However, the good news is that you don’t even need much juice to reap the benefits. Research shows that just 2 tablespoons (1 ounce) per day for at least two weeks can significantly boost melatonin levels and improve sleep quality, all while adding just 19 calories.

Kiwis

Kiwis contain serotonin, a precursor to melatonin and research suggests that consuming two kiwifruit one hour before bed can improve the onset, duration, and efficiency of sleep in adults experiencing sleep disturbances.

In a more recent study, researchers examined the effects of kiwis on sleep in 15 elite athletes. For four weeks, each athlete ate two kiwis before bedtime and recorded their sleep in a diary. The results showed improved sleep quality and a reduction in wakefulness after falling asleep. This might explain why some Olympians have touted kiwis as one of their favorite fruits as quality sleep is crucial for their recovery.

Plus, kiwis are a delicious, low-calorie snack, with one whole kiwifruit containing about 42 calories.

If you need more convincing to add kiwis to your diet, here’s a fun dietitian fact: kiwis contain more vitamin C than oranges! And don’t forget, you can eat the skin for an extra boost of fiber!

I personally love kiwis before bed served over my Greek yogurt fruit dip.

Pistachios

Pistachios are one of the best food sources of melatonin, making them an excellent choice for a bedtime snack. They also contain protein and fiber, adding to their overall health benefits.

I recommend buying pistachios in their shells if you can. The process of removing the shell before eating each nut encourages you to snack more slowly and mindfully, helping you keep your calorie intake in check. This way, you’re less likely to polish off an entire bag while binge-watching your favorite show on the couch before bed!

A 1-ounce serving of pistachios (about 49 kernels) contains approximately 159 calories.

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Magnesium rich foods

Now a lot of us will have heard about the role of magnesium when it comes to sleep. And one large study of nearly 4,000 adults looked at this connection. What they found was convincing - the more magnesium people add to their diet, whether it was from food or supplements, the better their sleep quality and the more likely they slept more than seven hours a night.

But the good news is that magnesium-rich foods are numerous and can fit all kinds of diets, so they should be your first option. You dont have to go down the supplement route.

Pumpkin seeds

The best dietary source of magnesium is pumpkin seeds, with a 1-ounce (28 g) serving providing 40% of the daily value (DV) for magnesium, while containing just 158 calories.

Chia Seeds

The next best source is chia seeds, a 1oz serving will give you 26% of your magnesium DV all for 138 calories.

So try something like a chia pudding or greek yogurt with a sprinkle of pumpkin seeds as a bedtime snack.

Magnesium supplements

Now, if you still feel the need to supplement, I have a full guide on magnesium supplements which will help you choose the correct dose and type for you. A practical approach is to take a supplement 30–60 minutes before bed and a commonly used pick here is magnesium glycinate (~200–300 mg).

Protein rich snacks

If our goal is weight loss protein rich snacks before bed can be very beneficial in several ways.

They can increase your metabolism the next day and
They can make you feel less hungry the next morning

This was shown in a very interesting study. The study divided participants into three groups, each consuming a different type of food before bed. One group ate carbohydrates, another had whey protein, and the last group had casein protein (casein protein is a slow release protein that we typically get from dairy or milk).

In the study the group that consumed casein, the slow-release protein, felt less hungry the next morning. Additionally, participants who consumed protein before sleep, whether whey or casein, experienced a faster metabolism the next day. On the other hand, those who consumed carbs before bed had a slower metabolism the following day.

So what we can learn from this? Prioritizing a protein rich snack before bed is a good idea, particularly casein protein.

You can get casein protein from a casein specific protein powder or you can opt for foods high in casein, such as a glass of milk, Greek yoghurt, skyr, quark, or cottage cheese. I have a full guide on choosing a protein powder if that feels like an easier option.

What’s more, milk is rich in tryptophan, an amino acid that your body uses to make melatonin, which can aid sleep.

Another benefit of eating a protein-rich snack before bed is that it can support muscle repair and help slow down age-related muscle loss. Maintaining muscle mass is also crucial for supporting a healthy metabolism, especially if you exercise regularly or have started a new workout plan to lose weight.

Muscles repair themselves while you sleep, and providing them with some protein to utilize overnight can be very helpful.

And for context, an 8-ounce (240 mL) glass of low-fat milk contains about 100 calories, making it a great choice for a bedtime snack.

Tryptophan rich foods

As I mentioned, tryptophan is an amino acid that serves as a building block for serotonin and melatonin and has been shown to aid sleep. Therefore, foods rich in this amino acid can be very helpful for improving sleep quality.

For an extra boost, combining tryptophan-rich foods with carbohydrate-rich options can enhance the availability of tryptophan to your brain.

Here are some good examples of this combination:

Cheese & Crackers

4 crackers and 1 stick (28 g) of reduced fat cheese have only about 150 calories and will give you some of that tryptophan and some light carbs from the crackers.

Edamame

Just ½ cup of edamame can provide a wealth of tryptophan with only 94 calories. The edamame themselves also provide carbs. Now edamame on their own may sound a bit boring but you can pop these in the airfryer with some seasonings to make a really nice crunchy bedtime snack.

In Conclusion

Incorporating nutritious bedtime snacks into your evening routine could be a great tactic if you struggle with sleep issues. When chosen wisely, these snacks won’t impact your weight loss goals and may even support them.

Remember, a good night’s rest is crucial for overall health and well-being, so don’t hesitate to experiment with these wholesome options to find what works best for you.

And don’t stress too much about the calories in a bedtime snack! If lack of sleep leads to overconsumption of calories the next day, those few calories might actually save you in the long run. Prioritizing your sleep could ultimately support your weight loss journey.