20 Low-Calorie Salty Snacks to Keep You Full

Why Low-Calorie Doesn’t Mean Low Satisfaction

Here’s where most “healthy snack” lists lose me—they act like three baby carrots and a prayer will magically cure your craving for something savory and crunchy. Look, I love vegetables as much as the next person trying to adult properly, but let’s not pretend a celery stick is going to hit the same as a handful of chips.

The secret isn’t just about cutting calories. It’s about understanding what makes salty snacks satisfying in the first place: texture, flavor, and volume. When you nail all three, you can absolutely create low-calorie options that don’t feel like punishment.

The Science Behind Salt Cravings

Before we dive into the good stuff, let’s talk about why we crave salt in the first place. Your body needs sodium to function—it helps with nerve transmission, muscle contraction, and maintaining fluid balance. When you’re dehydrated, stressed, or haven’t eaten enough, your body sometimes signals salt cravings as a way to restore balance.

But here’s where things get interesting. Research from Healthline shows that our modern diet often contains way more sodium than we actually need, which can lead to increased blood pressure and other health issues. The daily recommended limit is 2,300 mg, but most Americans consume closer to 3,400 mg daily.

That doesn’t mean you need to go full salt-free monk mode. It just means choosing snacks that give you that salty satisfaction without going overboard on sodium.

The Ultimate List: 20 Low-Calorie Salty Snacks

1. Air-Popped Popcorn with Nutritional Yeast

If I could marry a snack, this would be it. Three cups of air-popped popcorn clock in at around 90 calories, and it’s a whole grain that’s actually rich in fiber. Skip the butter and instead sprinkle on nutritional yeast—it gives you that cheesy, savory flavor with added B vitamins.

I use this compact air popper that lives on my counter because I’m making popcorn at least three times a week. Game changer.

2. Roasted Chickpeas

These little guys are protein powerhouses. One serving gives you about 6 grams of fiber and keeps you full for hours. Drain a can of chickpeas, pat them dry, toss with a tiny bit of olive oil and your favorite spices, then roast at 400°F for 20-30 minutes until crispy.

My go-to seasonings are garlic powder, smoked paprika, and a touch of sea salt. Sometimes I go wild with curry powder or everything bagel seasoning when I’m feeling adventurous.

3. Kale Chips

I know, I know—kale chips sound like something a wellness influencer would push while doing yoga on a mountaintop. But hear me out. When you massage the kale leaves with just a touch of olive oil before baking, they transform into these crispy, salty bites that are genuinely addictive.

One cup has only about 50 calories but packs vitamins A, C, and K. Plus, according to WebMD, kale contains cancer-fighting compounds. Not too shabby for something that started as the garnish nobody ate.

4. Edamame with Sea Salt

These little green pods are my secret weapon for keeping hunger at bay. One cup of edamame has 17 grams of protein and only 188 calories. Steam them for 5 minutes, sprinkle with coarse sea salt, and you’re done.

Pro move: buy the frozen ones and keep them stocked. They’re cheaper than the restaurant versions and literally take 5 minutes to prepare. Get Full Recipe for perfectly seasoned edamame that rivals your favorite Japanese restaurant.

5. Cucumber Slices with Everything Bagel Seasoning

This one’s almost embarrassingly simple, but the crunch-to-calorie ratio is unbeatable. Slice up a whole cucumber, sprinkle with everything bagel seasoning, and you’ve got a snack that’s basically water with a personality. Under 50 calories for the whole cucumber.

I use this mandoline slicer to get perfectly thin, chip-like slices that maximize the seasoning coverage.

6. Dill Pickles

A large dill pickle has about 24 calories and all the salty, tangy satisfaction you could want. The fermentation process also means you’re getting probiotics, which support gut health. Just watch the sodium content—some brands are saltier than others.

7. Seaweed Snacks

These thin, crispy sheets deliver big umami flavor with almost no calories. One package is usually around 30 calories and provides iodine, which supports thyroid function. My kids call them “ocean chips” and honestly, they’re not wrong.

8. Baked Sweet Potato Chips

Store-bought veggie chips are often just as caloric as regular chips, but homemade sweet potato chips are a different story. Slice sweet potatoes super thin using a mandoline, toss with minimal olive oil, sprinkle with sea salt, and bake at 250°F for about 2 hours, flipping halfway.

Yes, it takes a while, but you can make a big batch and they stay crispy in an airtight container for days. Around 100 calories per serving, and they actually taste like something you’d want to eat.

9. Turkey or Beef Jerky

Quality jerky gives you around 11 grams of protein per serving for about 80-100 calories. The key word here is quality—look for brands without added sugar, MSG, or sketchy preservatives. It’s chewy, salty, and genuinely satisfying.

I’m obsessed with this grass-fed beef jerky that doesn’t taste like salted leather.

10. Lightly Salted Almonds

A small handful of almonds (about 23 nuts) contains around 160 calories but delivers protein, fiber, and healthy fats that keep you satisfied. They’re also packed with vitamin E and magnesium.

The trick is portion control. I use these small portion containers to pre-measure servings so I’m not mindlessly munching straight from the bag while watching Netflix.

11. Cottage Cheese with Cherry Tomatoes and Herbs

Half a cup of low-fat cottage cheese has about 80 calories and 14 grams of protein. Top it with halved cherry tomatoes, fresh basil, and a sprinkle of sea salt, and you’ve got something that feels way fancier than the effort required.

Cottage cheese has made a major comeback, and IMO, it deserved it. The protein content is insane, and it’s way more versatile than people give it credit for.

12. Zucchini Fries

Cut zucchini into fry shapes, coat lightly with olive oil spray, season with salt and garlic powder, then bake at 425°F for 20-25 minutes. They won’t be as crispy as deep-fried versions, but they hit that salty, savory craving for about 60 calories per cup.

Get Full Recipe for the crispiest oven-baked zucchini fries that might actually convert the veggie-skeptics in your life.

13. Rice Cakes with Avocado and Sea Salt

A plain rice cake has about 35 calories. Top it with a quarter of a mashed avocado, sprinkle with flaky sea salt and red pepper flakes, and you’ve got a satisfying snack for around 90 calories total. The healthy fats in avocado keep you full way longer than the rice cake alone would.

14. Parmesan Crisps

These are basically cheese chips, and they’re criminally easy to make. Spoon tablespoon-sized piles of grated Parmesan onto a parchment-lined baking sheet and bake at 400°F for 3-5 minutes until golden and crispy. About 110 calories for five crisps.

You can also buy them pre-made, but they’re marked up like crazy. I use this pre-shredded Parmesan to make batch prep even easier.

15. Celery with Almond Butter and Flaky Salt

The classic ants-on-a-log gets a grown-up makeover. Celery sticks (basically calorie-free) with a tablespoon of almond butter (around 100 calories) and a sprinkle of flaky salt creates this perfect sweet-salty-crunchy combination. The protein and healthy fats keep you satisfied for hours.

16. Baked Tortilla Chips with Salsa

Cut whole wheat tortillas into triangles, spray lightly with cooking spray, sprinkle with salt, and bake at 350°F for 10-12 minutes. Ten chips clock in around 120 calories, and when you pair them with fresh salsa (basically free calories), you’ve got a satisfying snack that feels indulgent.

The fiber from whole wheat tortillas adds staying power. Get Full Recipe for restaurant-quality baked chips that’ll make you forget about the fried versions.

17. Hard-Boiled Eggs with Everything Seasoning

One hard-boiled egg has 6 grams of protein for about 70 calories. Sprinkle with everything bagel seasoning and you’ve got a portable, protein-rich snack that keeps hunger at bay for hours.

I use this egg cooker because I somehow still can’t boil eggs consistently after 30-something years on this planet. No shame in using tools that work.

18. Sugar Snap Peas with Hummus

A cup of sugar snap peas has about 40 calories and a satisfying crunch. Pair with two tablespoons of hummus (around 70 calories) for a combo that delivers both protein and fiber. The hummus adds that creamy, savory element that makes the whole thing feel more substantial.

19. Baked Brussels Sprout Chips

Hear me out on this one. Peel apart Brussels sprouts into individual leaves, toss with a tiny bit of olive oil and sea salt, then roast at 350°F for 10-12 minutes until crispy. They’re like salty, savory little chips for about 40 calories per cup.

My husband, who claims to hate Brussels sprouts, keeps stealing these off my plate. I consider that a win.

20. Deli Turkey Rolls with Mustard

Spread Dijon mustard on slices of deli turkey (look for low-sodium options), roll them up, and you’ve got a protein-packed snack for about 50 calories per roll. Add a pickle spear inside for extra crunch and tang.

This is my go-to when I need something substantial but don’t want to actually cook. Takes 30 seconds and hits that salty, savory craving perfectly.

Making Low-Calorie Snacks Actually Work for You

Here’s what nobody tells you about healthy snacking—having a list of 20 options means nothing if you don’t actually prep them. I learned this the hard way after bookmarking approximately 847 “healthy snack” articles and then ordering pizza at 9 PM because I was starving and unprepared.

The game-changer for me was dedicating one hour on Sunday to snack prep. I’m not talking about an Instagram-worthy color-coded situation (though if that’s your thing, go for it). I’m talking about washing and cutting veggies, portioning out nuts, maybe roasting a batch of chickpeas while folding laundry.

FYI, you don’t need to prep all 20 snacks every week. Pick 3-4 that sound good, prep those, and rotate based on what you’re craving. Variety keeps things interesting, but too many options can actually lead to decision fatigue and ordering takeout.

The Role of Protein and Fiber in Satisfaction

You’ll notice most of these snacks include either protein, fiber, or both. That’s not an accident. According to nutritional research, these two nutrients are your secret weapons for feeling full and staying satisfied between meals.

Protein takes longer to digest than simple carbs, which means it keeps your blood sugar stable and prevents that crash-and-crave cycle. Fiber adds bulk to your snacks and slows down digestion, giving you that “full” feeling without needing massive portions.

When you combine protein and fiber—like edamame (protein) or popcorn (fiber) or chickpeas (both)—you create a snack that actually keeps you satisfied until your next meal. That’s the difference between a snack that works and one that leaves you rummaging through the pantry 20 minutes later.

Smart Swaps for Your Favorite Salty Snacks

Sometimes you don’t need a completely new snack—you just need a better version of what you’re already craving. Here are some swaps that actually work:

• Instead of potato chips: Try baked sweet potato chips or kale chips. You still get that satisfying crunch and salt, but with way more nutrients and fiber.
• Instead of cheese crackers: Go for Parmesan crisps or whole-grain crackers with a thin slice of cheese. Same cheesy satisfaction, better nutritional profile.
• Instead of pretzels: Air-popped popcorn with nutritional yeast gives you that salty crunch with more volume for fewer calories.
• Instead of French fries: Zucchini fries or baked sweet potato fries hit that crispy, salty craving without the deep-fried regret.
• Instead of salted peanuts: Roasted chickpeas provide protein and fiber with a similar salty crunch and way less fat.

The best swap is the one you’ll actually eat. If you hate kale chips, don’t force them. Find the options on this list that genuinely sound good to you and work from there.

Dealing with Emotional and Stress Eating

Let’s address the elephant in the room—sometimes we’re not actually hungry, we’re just stressed, bored, or avoiding something. I’ve eaten entire bags of chips while staring blankly at my laptop, and spoiler alert: the chips never actually fixed my deadline anxiety.

Before reaching for any snack (healthy or otherwise), try asking yourself: “Am I physically hungry, or am I feeling something else?” If you ate a solid meal less than three hours ago, chances are you’re not actually hungry.

That doesn’t mean the craving isn’t real—it just means food might not be what you actually need in that moment. Sometimes a 10-minute walk, calling a friend, or literally just drinking a glass of water addresses the real issue better than any snack could.

But also—and this is important—sometimes you just want a damn snack and that’s fine too. The goal isn’t to never snack or to turn every craving into a deep psychological analysis. It’s about having genuinely satisfying options available when you do want to snack.

Navigating Social Situations and Cravings

Real talk: these healthy snacks are great at home, but what happens when you’re at a party staring down a table of chips, dip, and cheese platters? Or when your coworker brings donuts to the office?

Here’s my approach—I don’t try to be perfect. If I want the office donut, I have half of it and actually enjoy it instead of eating the whole thing while mentally berating myself. Then I make sure my next snack is something from this list.

The beautiful thing about having go-to healthy snacks you genuinely enjoy is that they’re not punishment food. They’re just food. So when you do indulge in something less nutritious, it doesn’t feel like you’ve “ruined” everything and might as well eat pizza for dinner too.

Balance isn’t about perfection. It’s about having enough healthy options in your routine that the occasional indulgence doesn’t throw you off track.