The Top 14 Nutritious Late-Night Snacks

A wholesome late-night snack like edamame, bananas, and eggs may be beneficial to your health. Certain substances have the potential to improve your quality of sleep.

Your belly is growling, and it’s well past dark.

The hard part is knowing what to eat that is good, fast, and won’t make you gain weight.

Ultimately, there’s mounting scientific proof that eating beyond midnight may make it more difficult to maintain a healthy weight.

A modest, nutrient-dense snack around 200 calories is usually OK at night if you’re actually hungry.

Certain foods even have ingredients that might improve your quality of sleep.

These are 14 fantastic, healthful late-night snack suggestions.

1. Tart cherries

Studies indicate that tart cherries and their juice may improve your quality of sleep, so they’re a great late-night snack. A quarter-cup (40 g) of dried tart cherries or eight ounces (240 milliliters) of 100% tart cherry juice have less than 160 calories each.

2. Banana with almond butter

For just approximately 190 calories, you may boost your body’s melatonin levels and promote a restful night’s sleep by snacking on a banana slathered in almond butter.

3. Kiwi

Rich in vitamin C, kiwis provide a delicious and light snack. Just 84 calories are found in two peeled kiwis. Additionally, they naturally contain serotonin, which aids with appetite suppression and relaxation.

4. Protein smoothie

Protein from milk helps repair muscles, while tryptophan helps the brain produce hormones that induce sleep. About 160 calories may be found in an 8-oz (240 ml) smoothie made with low-fat milk and pineapple.

5. Goji berries

Antioxidant-rich snacks like goji berries may promote restful sleep. These delicious dried berries have 139.6 calories per 1/4 cup (40 g).

6. Crackers and cheese

Cheese’s protein and crackers’ carbohydrates work together to maintain stable blood sugar levels and the release of brain chemicals that promote sleep. Furthermore, just 150 calories are included in 1 stick (28 g) of reduced-fat cheese and 4 crackers.

7. Hot cereal

For a nutritious late-night snack, almost any cooked whole grain may be mixed with milk or other toppings. There are just 124 calories in a 3/-cup (175 g) of cooked oats prepared with water.

8. Trail mix

Certain components of trail mix, such walnuts and dried cranberries, provide nutrients that help you fall asleep. Depending on the combination, a quarter-cup (38 g) portion typically has 173 calories. Don’t overindulge in trail mix portions by measuring them.

9. Yogurt

A wonderful source of protein that reduces hunger is yogurt. It also contains a lot of calcium, which is connected to improved sleep. Just 104 calories are found in a 6-oz (170-g) container of plain, nonfat yogurt.

10. Whole grain wrap

Just add some healthy toppings or fillings, like leftover chicken breast and hummus, and enjoy a 140-calorie, medium whole grain tortilla as a healthy late-night snack.

11. Pumpkin seeds

Pumpkin seeds are high in magnesium and tryptophan, which may aid support sleep, particularly when taken with carbohydrates, such as raisins or fresh fruit. A 1-oz (28-g) portion of pumpkin seeds contains 158 calories.

12. Edamame

Edamame, or green soybeans, are a significant source of tryptophan and other proteins. Purchase them frozen, dry-roasted, or fresh. A half-cup (78 g) of raw edamame contains 94 calories, but a quarter-cup (30 g) of edamame that has been dry-roasted contains 130 calories.

13. Eggs

Even though they cook quickly and are a rich source of protein, eggs don’t usually strike you as a snack. There are just 72 calories in a big egg.

14. Strawberries and brie

For a few calories, fresh strawberries provide a visually appealing and substantial snack. When they are paired with brie, you get protein, which helps stave off hunger for longer. Just 147 calories are found in one cup (166 g) of strawberries and one 1-oz (28 g) piece of brie.