The 15 Best Healthy Late-Night Snacks
It's pretty good after dark and your stomach is shaking.
The challenge is determining what is quick, tasty, and can't make you pack on the pounds.
After all, there is growing scientific evidence that eating too much at night can make weight management difficult.
Fortunately, if you are very hungry, a small, nutritious breakfast with less than 200 calories is usually best in the evening.
Some snacks contain compounds that can help you sleep better.
Here are 15 great, healthy ideas for late-night snacks.
1. Tart cherries
Consider adding tart cherries or their juices like Montmorency to your late-night meal options.
Some small studies suggest that they can help you sleep better. Additionally, they have anti-inflammatory benefits and can provide protection against inflammatory conditions such as arthritis and heart disease.
In a recent study, a small group of older women with insomnia drank 8% ounces (240 ml) of 100% tart cherry juice or drank placebo 1-22 hours before going to bed in the morning.
Two weeks later, an on-site sleep test found that people who drank cherry juice slept about an hour and a half longer at night than the placebo group.
Tart cherries contain melatonin, the sleep-promoting hormone, but only in relatively small amounts.
However, these include the phytochemical prokanidin B-2, which was thought to protect the amino acid tryptophan in the blood, which can be used to make melatonin.
A 100% tart cherry juice of 8 ounces (240 ml) or one-third cup (40 g) of dried tart cherries contains approximately 140 calories.
Summary
Tart cherries and their juices make a deep nighttime snack, as studies suggest they can help you sleep better. Eight ounces (240 ml) of 100% tart cherry juice or one-third cup (40 g) of dried tart cherries contain approximately 140 calories.
2. Banana with almond butter
A delicious 165 calorie pair dipped in a small tablespoon of banana with tablespoons of almond butter (16 grams) that can also help you sleep.
A study of healthy men found that melatonin increased blood levels four times within two hours of eating two bananas.
Bananas are one of the few fruits known to be relatively rich in nerve messenger serotonin, some of which convert your body to melatonin.
Almonds and almond butter also provide some melatonin. In addition, they are a source of healthy fats, vitamin E, and magnesium.
Magnesium has been linked to better sleep, as it can support your body's production of melatonin.
Summary
Eating bananas dipped in almond butter can help your body's melatonin levels support a good night's sleep, for about 165 calories.
3. Kiwis
This fruit with smooth, sweet, and sour skin is nourishing and pleasing to the figure.
Two-pound kiwis contain just 93 calories, 5 grams of fiber, and 190% of the recommended daily intake (RDI) for vitamin C.
Also, quizzes can help you sleep better.
The result was tested in a study of 24 adults with sleeping difficulties. The participants ate two kiwis an hour before bed each night. An asleep diary and a wristwatch were used to track sleep.
A month later, people noticed a 35% reduction in the time it takes to fall asleep. They slept about 13% more and 5% better.
Kiwis are one of the few fruits that contain nerve messenger serotonin that have a relaxing effect and can help you fall asleep faster. Serotonin also helps control the desire for carbohydrates.
Although larger studies are needed to confirm the benefits of kiwi sleep, there are many more reasons to enjoy this fruit.
Summary
Kiwis are a light, satisfying snack containing just 93 calories in two vitamin C-rich peeled kiwis. They are a natural source of serotonin, promoting relaxation, and helping to suppress your appetite.
4. Pistachios
Cakes stand out among other nuts for their high levels of melatonin that promotes sleep.
Although all plant foods are believed to contain this substance naturally, few contain pistachios.
One ounce (26 grams) of owl pesto, which contains about 160 calories and about 6.5 milligrams of melatonin
In comparison, the amount of melatonin is usually 0.5 to 5 mg to help you sleep.
Summary
Sheld Pesto contains a handful (1 ounce or 28 grams) of melatonin that promotes sleep as a supplement of only 160 calories.
5. Protein shake
Eating a protein-rich breakfast before bed helps repair muscles and reduce age-related muscle loss, especially if you exercise regularly.
Shakes is an easy and delicious way to drink protein-rich milk before bed.
For example, mix 2/3 cup (110 g) of frozen pineapple with 2 ounces (240 ml) of low-fat milk for a tropical treat with only 160 calories.
Also, milk is rich in tryptophan. Your body uses this amino acid to make serotonin and melatonin which help you sleep.
Pineapple has been shown to increase melatonin levels as well.
Summary
A milk-based shake provides protein for muscle repair and tryptophan, which is used to produce brain chemicals that stimulate sleep. 8-ounces (240 ml) of low-fat milk and pineapple shakes contain about 160 calories.
6. Goji Berry
The orange-red color of these beetroot berries indicates their abundant supply of antioxidants, including carotenoids.
Goji berries also contain a little melatonin which helps you sleep.
In the initial two-week study, participants drank 4 ounces (120 ml) of gauze berry juice or a placebo drink.
More than 80% of people in the Goji Berry group reported good sleep quality and about 70% said it was easy to wake up, and about 50% said they felt less tired. People in the placebo group have reported no such benefits.
Larger and more rigorous studies are needed to ensure these sleep benefits, but goji berry is in no case an easy, nutritious dense snack.
A quarter cup (40 g) of dried goji berry contains 150 calories. You can eat them like raisins or add them to your trail mix or cereal.
Summary
Goji berry is an antioxidant-rich snack that can help you sleep better. A quarter cup (40 grams) of this delicious dried berry contains only 150 calories.
7. Crackers and cheese
Snacks that provide a balance of sugars and proteins, such as whole-grain crackers and cheese, maintain the consistency of blood sugar levels.
From a sleep standpoint, tryptophan helps make your brain more readily available with a good source of tryptophan like crackers like crackers with carbohydrate-rich foods.
This means the compound can be used to make serotonin and melatonin which help you sleep.
There are about 150 calories to serve with 4 whole wheat crackers (16 grams) and a low-fat cheddar cheese bar (28 grams).
Summary
The combination of protein from cookies to cheese and carbohydrates maintains stable levels of blood sugar and produces brain chemicals that promote sleep. Plus, 4 crackers and 1 bar (28 grams) of low-fat cheese contain only 150 calories.
8. Hot cereal
Hot cereals are not just for breakfast. This is a great way to relax in the evening.
Hot whole grains like oatmeal are a good source of fiber. In addition, they are usually healthier alternatives than cold and refined products.
You can also think outside the box by turning cooked barley or brown rice into hot cereal by adding toppings like milk and cinnamon, nuts, or dried fruit.
Prepare whole grains that require premature cooking and store them in your fridge for a few days. When you’re ready for a late-night snack, just add a little water and reheat the beans.
In addition to curbing your appetite, oats, barley, and rice (especially black or red rice) are natural sources of melatonin.
Three-quarters cup (175 grams) of oatmeal cooked with water has an average of 124 calories. Soaking it with 1 tablespoon (9 grams) of raisins adds 27 calories.
Summary
Almost any cooked whole grain can be combined with milk or other toppings for a healthy late breakfast. Melatonin in oat and barley grains promotes sleep, and 3/4 cup (175 g) of cooked oatmeal made with water contains only 124 calories.
9. Mixed nuts
You can purchase the pre-made trail mix or purchase the ingredients you want individually and make your own.
Dried fruits, nuts, and seeds are generally healthy options. Mix them in about a quarter cup (38 grams) of snack-size bags or reusable containers.
Since the ingredients in trail mix are typically high in calories, it is important to consider serving size. A quarter cup (38 grams) of trail mix serves an average of 173 calories.
In addition to providing healthy fats, B vitamins, and minerals, certain trail mix supplements even help you sleep.
For example, walnuts, sunflower seeds, and dried cranberries have been cited for their melatonin content.
Summary
Some ingredients in the trail mix, such as walnuts and dried cranberries, contain melatonin that promotes slip. A quarter cup (38 grams) serves an average of 173 calories depending on the mix. Measure out parts of your trail mix to avoid extra calories.
10. Yogurt
Yogurt is a great source of calcium. Long known to keep bones strong, this mineral has been linked to better sleep.
Your body needs calcium to make melatonin from the amino acid tryptophan.
Yogurt, especially Greek yogurt, is also rich in protein, especially casein.
Preliminary studies have suggested that taking casein protein in the evening may help reduce your appetite the next morning.
If yogurt is your favorite snack, choose it on its own and try it with berries or peaches.
A 6-ounce container of plain nonfat yogurt contains 94 calories. One-half cup (74 grams) of blueberry mix adds 42 calories.
Summary
Yogurt is a good source of protein, which helps control hunger. It is rich in calcium, which has been associated with good sleep. A 6-ounce (170-gram) container of nonfat plain yogurt contains just 94 calories.
11. Whole grain wrappers
The tortillas can be filled in any way to satisfy night hunger.
For a simple snack, heat up a whole wheat tortilla, top with hummus, topless almond butter, or sliced tomato, roll up and enjoy.
A 6-inch (30-gram) tortilla averages 94 calories. Adding 1 tablespoon (15 g) of hummus increases the number of calories by 25.
If it seems a little filling to you, try adding left-cut chicken breasts, spinach, and dried cranberries.
Chicken is an important source of tryptophan, which is needed to make melatonin. Dried cranberries provide melatonin.
Summary
A small whole-grain omelet is an empty slate for a healthy brunch, weighing in at just 94 calories. Just add nutritious toppings or fillings, like hummus and chicken breasts, and enjoy.
12. Pumpkin seeds
A one-ounce (26-gram) serving of pumpkin seeds contains 146 calories and provides 37% of the RDI for magnesium, which is associated with better sleep.
Pumpkin seeds are also rich in tryptophan.
Eating pumpkin seeds like half an apple or some raisins stimulates the seed tryptophan in your body to produce melatonin in your brain.
In a small initial one-week study, some participants consumed 250 mg of pumpkin seed tryptophan per day, using carbohydrates in the form of nutrition bars. These people slept 5% better and spent less time waking up.
In comparison, people who received 250 mg supplements, drug-grade tryptophan powder, and carbohydrates for the nutrition bar slept 7% better. A control group that ate only carbohydrate breakfasts did not report an improvement in sleep quality.
Larger studies are needed to confirm these results. However, it is encouraging that tryptophan from a diet like pumpkin seeds can have a similar effect to pure supplemental tryptophan.
Summary
Pumpkin seeds are high in magnesium and tryptophan, which can help with sleep, especially when eaten with carbohydrates, such as raisins or fresh fruits. A 1-ounce (26-gram) serving of pumpkin seeds contains 146 calories.
13. Adamme
Edamame, which can be bought green, immature soybeans, fresh or frozen.
For an easy late-breakfast, toss fresh or soaked adamant with a little salt and pepper you don’t need to cook these. Half a cup serving (113 grams) contains 150 calories.
Alternatively, you can buy dried fried adamant, which is similar to whole ripe fried soybeans (soy nuts). A quarter cup (30 grams) contains 130 calories.
Adamane is a good source of protein with a significant amount of amino acid tryptophan.
To help your brain transport tryptophan to make melatonin, combine adamax with carbohydrates.
For example, use adamant in place of lentils in your favorite hummus recipe and spread it over whole-grain toast or combine dried fried Adama with dried fruit.
Summary
Green soybeans, also known as edamame, are a good source of protein, including the amino acid tryptophan. Buy these fresh, frozen or dried fried. Half a cup (113 grams) of fresh edamame contains 150 calories, while dried fried edamame contains more calories.
14. Eggs
Eggs are incredibly versatile and a variety of snacks can be used depending on how much time and effort you want to keep.
For example, keep a few hard-boiled eggs in the fridge by hand for quick snacks or to turn into an egg salad for spreading cookies.
There are many grain-free scrambled egg muffin recipes online. These delicious treats can often be frozen and reheated in a muffin tin or microwave afterward.
A large egg contains only 72 calories and provides 6 grams of appetite-satisfying protein, including 83 grams of tryptophan.
Summary
You don’t think eggs are a snack, but they cook quickly and are a good source of protein, helping to control appetite. A large egg contains only 72 calories.
15. Strawberries and Brie
If you are looking for a great breakfast that is not high in calories, look for fresh strawberries.
Strawberries are a great source of vitamin C and contain significant amounts of melatonin.
One cup (166 grams) of chopped strawberries contains only 53 calories. At this rate, you can enjoy two cups and still stay below the recommended 200-calorie limit (46) for late-night snacks.
Alternatively, combine one cup (166 g) of chopped strawberries with one ounce (26 g) of brie cheese. Cheese adds 94 calories and about 6 grams of appetite-satisfying protein.
Keep in mind that brie cheese and other types of soft cheese are not recommended for pregnant women. Eating soft cheese carries a risk of listeria infection, which can lead to miscarriage.
Summary
Fresh strawberries are great if you want to serve huge, visually satisfied with a few calories. Their combination with Brie Bridge provides protein to satisfy long-term hunger. One cup (166 grams) of strawberries with 1 ounce (26 grams) of brie cheese next to it has only 147 calories.
Bottom line
If you are really hungry late at night instead of getting bored or stressed, the scales should not be pressed in favor of eating a snack of less than 200 calories.
Berries, kiwis, goji berries, edamame, pesto, oats, plain yogurt, and eggs are the least processed whole foods easy, tasty, and healthy late-night snacks.
These foods contain many compounds that support sleep, such as tryptophan, serotonin, melatonin, magnesium, and calcium.
The most important thing you enjoy is having healthy snacks on hand. You won’t be tempted to rush to the convenience store or go to the nearest fast food store for an unhealthy, high-calorie breakfast before bed.
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