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A nutritious late-night snack like fruit, eggs, or edamame can provide multiple benefits. These options are rich in essential nutrients, and some even include compounds that promote better sleep.
Research indicates that late-night eating can make weight management more challenging. However, if you’re truly hungry, opting for a small, nutrient-dense snack under 200 calories is a smart choice.
Some nighttime snacks contain sleep-enhancing compounds. Foods like bananas, almonds, and warm milk provide essential nutrients that promote relaxation and improve sleep quality.
Here are 10 nutritious and tasty options for a healthy late-night snack:
1. Tart cherries
Add tart cherries, like Montmorency, or their juice to your late-night snack options. These cherries are packed with melatonin, a hormone that supports better sleep. Enjoy them on their own, or mix the juice with water for a refreshing and nutritious bedtime drink.
Some studies suggest that tart cherries may help enhance sleep quality. They also have anti-inflammatory properties, which could help protect against conditions like arthritis and heart disease.
Along with melatonin, tart cherries contain procyanidin B-2, a phytochemical that helps preserve tryptophan in the blood. Tryptophan is an amino acid essential for the body’s production of melatonin.
An 8-ounce (240 mL) glass of 100% tart cherry juice provides 159 calories, while 1/4 cup (40 g) of dried tart cherries contains 133 calories.
Summary
Tart cherries or their juice make an excellent late-night snack, as research suggests they may enhance sleep quality. A serving of 8 ounces (240 mL) of 100% tart cherry juice or 1/4 cup (40 g) of dried tart cherries contains fewer than 160 calories.
2. Banana with almond butter
A small banana with 1 tablespoon (16 g) of unsweetened almond butter makes for a delicious late-night snack with approximately 190 calories that may promote better sleep.
Bananas are one of the few fruits high in serotonin, which the body can convert into melatonin.
Almonds and almond butter offer a natural source of melatonin, along with healthy fats, vitamin E, and magnesium, all of which support relaxation and sleep.
Summary
Enjoying a banana with almond butter can increase melatonin levels, promoting better sleep, and this tasty snack comes in at just around 190 calories.
3. Kiwi
This fuzzy-skinned, sweet-tart fruit is not only nutritious but also low in calories.
Eating two kiwis provides 84 calories, 4 grams of fiber, and a whopping 142% of the daily value (DV) for vitamin C.
Kiwis may also support better sleep quality.
A 2023 study on 15 elite athletes found that consuming two kiwis before bed for four weeks improved sleep quality and reduced nighttime awakenings.
Kiwis are among the few fruits rich in serotonin, a nerve messenger that promotes relaxation and may help you fall asleep faster. Additionally, serotonin can curb carbohydrate cravings.
While more research is needed to confirm kiwi’s sleep-enhancing benefits, its numerous health perks make it a great choice any time of day!
Summary
Kiwis make a light and satisfying snack, loaded with vitamin C.
Eating two peeled kiwis provides just 84 calories and a natural boost of serotonin, a compound that promotes relaxation and helps control appetite.
4. Protein smoothie
A protein-rich snack before bed can aid muscle repair and slow down age-related muscle loss, especially for those who exercise regularly.
Smoothies offer a delicious and convenient way to include protein-rich milk in your diet at night.
For example, blending 8 ounces (240 mL) of low-fat milk with 2/3 cup (110 g) of frozen pineapple creates a refreshing tropical smoothie with just 160 calories.
Additionally, milk is a great source of tryptophan, an amino acid that helps produce serotonin and melatonin, both essential for better sleep.
Summary
A milk-based smoothie delivers protein for muscle repair and tryptophan to support the production of sleep-enhancing brain chemicals. For instance, an 8-ounce (240-mL) smoothie made with low-fat milk and pineapple contains approximately 160 calories.
5. Goji berries
The vibrant red-orange hue of these sweet-tart berries highlights their high antioxidant content, including carotenoids.
A 2008 preliminary study found that participants who drank 4 oz (120 mL) of goji berry juice daily for two weeks experienced improved sleep quality—over 80% reported better sleep, 70% woke up more easily, and 50% felt less fatigued. Meanwhile, those who consumed a placebo saw no such benefits.
Although further research is needed to confirm goji berries’ sleep-enhancing effects, they remain a nutrient-rich and convenient snack.
A 5-tbsp (28-g) serving of dried goji berries provides 98 calories. Enjoy them on their own, mixed into trail mix, or added to cereal for extra flavor and nutrients.
Summary
Goji berries are a nutrient-packed, antioxidant-rich snack that may help improve sleep quality. A 5-tbsp serving of dried goji berries provides 98 calories.
6. Crackers and cheese
Whole-grain crackers with cheese make a balanced snack that helps stabilize blood sugar levels. The combination of carbs and tryptophan-rich cheese supports better sleep. A serving of 4 whole wheat crackers (16 g) with one stick of reduced-fat cheddar cheese (28 g) contains about 145 calories.
Summary
Pairing protein-rich cheese with carb-loaded crackers helps stabilize blood sugar levels and aids in the production of sleep-promoting brain chemicals. Plus, four whole-grain crackers and one stick (28 g) of reduced-fat cheese offer a satisfying snack with just 150 calories.
7. Hot cereal
Hot cereal isn’t just for breakfast—it’s a comforting, fiber-rich snack that helps you unwind at night. Whole grains like oatmeal, barley, or brown rice provide more nutrients than processed cereals and can be topped with milk, cinnamon, nuts, or dried fruit for extra flavor.
A 3/4-cup (175 g) serving of cooked oatmeal with water has just 124 calories. For a protein boost, stir in 1/4 cup (61 g) of nonfat Greek yogurt, adding only 37 more calories.
Summary
Cooked whole grains make a nutritious late-night snack when paired with milk or other toppings. A 3/4-cup (175 g) serving of oatmeal with water contains only 124 calories.
8. Trail mix
You can buy premade trail mix or create your own by selecting your favorite dried fruits, nuts, and seeds. Portioning about 1/4 cup (38 g) into small bags or containers makes for an easy late-night snack. Since trail mix is calorie-dense, portion control is key, as a 1/4-cup (38 g) serving contains approximately 173 calories. Additionally, some trail mix ingredients offer healthy fats, B vitamins, and minerals that may help support sleep.
Summary
Certain trail-mix ingredients, such as walnuts and dried cranberries, contain nutrients that support better sleep. A 1/4-cup (38 g) serving provides approximately 173 calories, so it’s important to measure portions carefully to maintain a balanced calorie intake.
9. Yogurt
Yogurt is an excellent source of calcium, which supports strong bones and may contribute to better sleep. Greek yogurt is particularly high in protein, including casein, which aids muscle repair and overall health.
Some studies suggest that consuming casein protein before bed may help reduce morning hunger.
For a healthier choice, opt for plain yogurt and enhance the flavor with unsweetened fruits like berries or peaches. A 6-ounce (170 g) serving of plain, nonfat Greek yogurt contains 104 calories, while 1/2 cup (75 g) of blueberries adds 43 calories.
Summary
Yogurt is a protein-packed snack that supports hunger control and is rich in calcium, which may enhance sleep quality. A 6-ounce (170 g) serving of plain, nonfat Greek yogurt has just 104 calories.
10. Whole grain wrap
Whole-grain tortillas are versatile snacks that can be filled with nutritious ingredients to satisfy late-night cravings. A medium (45 g) tortilla contains about 140 calories, while 1 tablespoon (15 g) of hummus adds 39 more calories. For a heartier option, add chicken breast, leafy greens, and dried cranberries—a combination rich in tryptophan and melatonin to support better sleep.
Summary
A medium whole-grain tortilla with just 140 calories makes a versatile and nutritious base for a healthy late-night snack. Fill it with hummus, leftover chicken breast, or other wholesome ingredients for a satisfying and balanced treat.
Conclusion
Selecting the right late-night snack can boost your health and improve sleep quality. Choose nutrient-rich options that balance protein, healthy fats, and carbohydrates. Snacks like tart cherries, bananas with almond butter, kiwi, goji berries, yogurt, and whole-grain tortillas not only curb hunger but also support better sleep and overall well-being. Remember, portion control is essential for managing calorie intake, and opting for sleep-enhancing nutrients can make your nighttime routine more restful.
