🥙 Nutrition

Low-Calorie Snacks From Woolworths

POSTED ON Apr 06, 2022
Low-Calorie Snacks From Woolworths

If I got a dollar for every time someone asked me for convenient, healthy snack recommendations, I would be rolling in it! As a nutritionist, I believe snacks can be friend or foe regardless of their calorie content.

However, if you’re looking for low-calorie snacks you can purchase from Woolworths, then grab a baby cucumber at just 15 calories per 100g and settle in! I’ve listed my favourites that I recommend to health-conscious snack lovers.

Nutritionist-approved low-calorie snacks from Woolworths

Like you, I’ve been aimlessly browsing the aisles of Woolworths for a snack that doesn’t tip me over the calorie edge but is still satisfying.

Snacks can be heavy hitters in the calorie department so having some go-to options can keep you on track.

Let’s start with the obvious – fresh food snacks options like baby cucumbers, carrot sticks or an apple are less calorie-dense than a bag of chips and a chocolate bar. But are there any other options? Lucky for you, I’ve found some Woolies snacks that are low in calories, nutritionally beneficial and taste great.

Listed from lowest to highest, here are my picks of low-calorie snacks.

Qukes – Baby cucumbers

Calories per serve: 15 kcal

What’s good?
100% natural
Great for weight maintenance
Affordable
What’s not so good?
Can be boring on their own

Okay, I see you rolling your eyes in boredom but hear me out. Baby cucumbers, also known as Qukes, are low in calories, high in water and a good source of soluble fibre.

This means if you’re calorie counting to lose weight, these are going to be your friend. Baby cucumbers are also helpful in balancing and lowering your blood sugar levels.

Even paired with quality hummus to make them a little more interesting, this can be a low-calorie snack.

Just Veg. Carrot Sticks

Calories per serve: 20 kcal

What’s good?
100% natural
Affordable
Nutrient-dense
What’s not so good?
Some consider carrots to be rabbit food!

Keeping up on the fresh, whole food options, I give you carrot sticks which are just 20 calories per serve.

Like with the cucumbers, you can eat them with hummus or cottage cheese and you won’t be pushing up your calories too high.

Carrots are loaded with fibre, vitamin A and beta-carotene. It’s the nutritional benefits of carrots that I love. They can be helpful in weight loss, blood sugar control and immunity. Consuming carrots can also improve your eye health, enhance your skin and be beneficial for heart health.

You could say carrots are the most humble superfood!

Fresh Blueberries

Calories per serve: 30 kcal

What’s good?
Great source of antioxidants
High water content
Versatile
What’s not so good?
Seasonal
Can be expensive

At just 30 calories per serve, seaweed would no doubt be the lowest calorie packaged snack.

I recommend these as a grab-n-go snack because the texture and flavour can be just what you need to take the hunger edge off.

More importantly, seaweed is a great source of iodine, a nutrient that is often lacking in our diets. Iodine plays an important role in your thyroid function and metabolism.

Seaweed also contains fibre, healthy fats and antioxidants. So a nutrient-rich snack that’s low in calories – win!

Ceres Organics Seaweed Nori

Calories per serve: 30 kcal

What’s good?
Lowest-calorie packaged snack
Nutrient-dense
Good source of iodine
What’s not so good?
Not overly filling

At just 30 calories per serve, seaweed would no doubt be the lowest calorie packaged snack.

I recommend these as a grab-n-go snack because the texture and flavour can be just what you need to take the hunger edge off. Keep in mind, these may not fill you up.

More importantly, seaweed is a great source of iodine, a nutrient that is often lacking in our diets. Iodine plays an important role in your thyroid function and metabolism.

Seaweed also contains fibre, healthy fats and antioxidants. So a nutrient-rich snack that’s low in calories – win!

Pilpel Hummus

Calories per serve: 55 kcal

What’s good?
Good source or protein + healthy fats
Fibre-rich and low GI
Readily available
What’s not so good?
Best in moderation
Easy to over consume

Hummus is the best low-calorie snack to accompany your baby cucumber and carrot sticks.

Make your own or grab a tub of Pilpel or Nuffin and get dipping! You’ll only be consuming 55 kcals, if you have the self-control that is.

My tip with any dips is to portion out your desired serve before you start munching down otherwise you’re going to be consuming way more than intended. This is especially the case if you’re mindlessly eating in front of your computer or while watching Netflix!

Umami Edamame Salad

Calories per serve: 62 kcal

What’s good?
High protein
Low carb
Versatile
What’s not so good?
May need some prep

Edamame has a buttery flavour and when sprinkled with a pinch of sea salt, makes for a delicious and satisfying snack.

Low in calories at just 62 calories per serve, Edamame are soybeans that are also relatively low carb. They’re also high in protein which is great for those on a plant-based diet.

They’re also a versatile snack that you can flavour for when your savoury munchies hit. Here are a couple of ideas:

  • Toss edamame with a dash of rice vinegar and sea salt.
  • Combine edamame with some olive oil, soy sauce and spices such as smoked paprika, sumac and cumin before putting them in a pan and roasting for 10 mins.
  • Heat edamame in the microwave for 1 min and combine with soy sauce and sesame seeds.
  • Add warmed edamame with a tsp of coconut sugar and flakey sea salt.

Just keep in mind, that flavouring your edamame beans will increase your calories.

Table Of Plenty Mini Rice Snacks Dark Chocolate Cakes

Calories per serve: 69 kcal

What’s good?
Good for a sweet fix
Convenient
What’s not so good?
Not very nutrient-dense

Got a sweet craving? Table Of Plenty Mini Rice Snacks Dark Chocolate Cakes are a good go-to.

Made with Belgian Dark Chocolate, these are great for satisfying that 3 pm sugar craving without the calories as they only contain 69kcal for four rice cakes.

While they’re not a nutrient-dense option, they are convenient, tasty and the ingredients are pretty good for a packaged snack.

Sirena Tuna in Springwater

Calories per serve: 76 kcal

What’s good?
Nutrient-dense
Low-carb
Cheap and Convenient
What’s not so good?
Bit smelly for the office!

Ding ding ding – if you’re looking for a nutrient-dense, convenient and low-calorie snack option that’s going to keep your diet on track we have a winner!

Tuna in springwater is only 76kcal per serve and is low in carbs. It’s packed with protein which is going to keep you feeling satisfied and your energy balanced. It also is a good source of omega-3 fatty acids.

My advice is to steer clear of the flavoured tins of tuna and also the ones in oil. The flavoured varieties typically contain a few suspect ingredients and will be higher in calories. Oil is vulnerable to oxidation when exposed to heat or changes in the environment which can occur during transport, so best avoided.

Macro Popcorn Air Popped Light

Calories per serve: 87 kcal

What’s good?
Good swap for chips
Crunchy texture, salty flavour
What’s not so good?
Not high in nutrients
May not fill you up

Air-popped popcorn is a handy, low-calorie snack that offers a satisfying crunch and salty hit.

While this ticks the boxes when it comes to keeping your calories under control, popcorn doesn’t offer much in the way of filling you up and keeping you energised.

So if you’re looking for a snack to ward off hunger and maintain productivity, this is probably not the best option. You’ll want to choose one that has a higher protein and fat content.

But as a movie snack – this one is my pick.

Yo Pro Strawberry Yoghurt Pouch

Calories per serve: 88 kcal

What’s good?
No added sugar or artificial sweeteners
Good source of protein
What’s not so good?
Excess waste
Not suitable for dairy-free

These guys are a great on the go protein-rich snack. At just 88kcals, you enjoy one of these yoghurt pouches without the guilt.

I love that these don’t contain added sugar and they also don’t use artificial sweeteners. The sweet hit is provided by the strawberry puree, black carrot and blackcurrant concentrate as well as the stevia extract.

YoPro is also available in a single-serve tub or a larger 700g container. Personally, I would suggest you opt for the container and divide it into portions to minimise waste.

Edgell Snack Time Black Beans & Corn With Lime & Herbs

Calories per serve: 90 kcal

What’s good?
Good source of fibre
Plant-based protein
Affordable
What’s not so good?
Need a spoon!

The Edgell Snack Time Black Beans & Corn With Lime & Herbs are a super handy, nutrient-dense option at just 98 kcal per serve.

These offer a good dose of fibre and protein that are going to help with weight maintenance and give you energy.

Black beans are a slow-digested carbohydrate which means that they are slowly converted into glucose and won’t spike your blood sugar levels.

They’re also packed with micronutrients such as iron, folate and thiamin. Then you have the addition of corn which will give you some sweetness, vitamin C and magnesium.

Brancourts Cottage Cheese Classic

Calories per serve: 98 kcal

What’s good?
High protein
Low carb
Packed with micronutrients
What’s not so good?
Not suitable for vegans or dairy intolerant
Not usually eaten alone

Carrot sticks looking too boring? Spice them up with some cottage cheese. It’s only 98 calories per serve.

If you’re wanting to up your protein content without driving your calories up too high, this is a great option.

I often recommend cottage cheese for those who do require a high intake of protein, vegetarians or those with particular body transformation goals.

Obviously, only recommended for those who can tolerate dairy.

Happy Snack Company Roasted Chickpeas

Calories per serve: 105 kcal

What’s good?
Good swap for chips
Salty and crunchy texture
Easy to portion control
What’s not so good?
Contains canola oil

Looking for a moreish savoury snack? Look no further than the lightly salted Happy Snack Company Roasted Chickpeas.

These are a great swap for potato chips as they offer the same satisfying crunch without the calorie load!

It’s also pretty hard to overeat roasted chickpeas as too many can be a little dry in the mouth.

Lindt Excellence Dark Chocolate 85% Cocoa Block

Calories per serve: 115 kcal

What’s good?
Quality ingredients
Bitter enough for portion control
Affordable
What’s not so good?
May be too bitter
Not filling

How bitter can you go? I’m a self-confessed chocolate addict. I love good quality chocolate and struggle to pass up any that comes my way. As I know I can lose control with chocolate, I always opt for the darkest – generally 90%. It’s bitter. But that means 2 pieces are enough for me to get my fix and feel satisfied.

If you’re a sweet tooth, this may not be your top pick, but I would encourage you to increase the percentage of cocoa until you hit a point where you’re not going to hoe into an entire block. This is because not only will you reduce your calorie intake, but you’ll also be consuming less sugar.

For example, Lindt Excellence Dark Chocolate 85% Cocoa Block contains 11g of sugar per 100g compared to the 50g in Lindt Excellence Milk Chocolate Extra Creamy. I would also say there’s a high chance you can consume more of the milk chocolate than the dark.

Fruit + Vege Whole Food Balls

Calories per serve: 119 kcal

What’s good?
Doesn’t contain dates or nuts
Minimal whole food ingredients
Good for a sweet fix
What’s not so good?
Easy to overeat

Raw energy balls are typically packed with dates and nuts which can see the calorie content skyrocket. But the Tasti Fruit & Vege Wholefood Balls are made from a base of apple puree and sunflower seed butter.

This helps to keep the calories and carbohydrates lower than many sweet snack options.

What I love about these is that they are made with five whole food ingredients. They’re also nut-free, which makes them a great allergy-friendly snack too.

Tip – the serving size is 3 balls. Take the 3 balls and put the pack away. Do not sit with the container otherwise, you will overeat!

Woolworths Snack Pot Super Berry Nut & Seed Mix

Calories per serve: 137 kcal

What’s good?
Nutrient-dense
Good for a sweet fix
What’s not so good?
Does contain sunflower and cottonseed oil
Contains sugar and preservatives

Thanks to their healthy fats, nuts and seeds are typically high in calories. However the Woolworths Snack Pot Super Berry Nut & Seed Mix rates not too badly at 137kcal per serve.

Generally speaking, I suggest making your own trail mix as you can choose the combination of ingredients that suits you and you can save money.

This particular option does well in regards to calories but it’s worth being mindful of the inclusion of sunflower oil, cottonseed oil, sugar and preservatives if you’re considering these as an everyday snack.

Fancy Plants Vanilla Chia Pods

Calories per serve: 142 kcal

What’s good?
Good source of fat
Prebiotic fibre-rich
Very filling
What’s not so good?
Contains sugar and natural flavours

Fancy Plants Vanilla Chia Pods are a really filling snack that you can have on the go.

A serving size is 150g so it’s a generous portion and the fat and fibre content will leave you feeling satisfied.

Like the trail mix, chia puddings as super easy to make at home and can be prepped in advance. But this is a great option if you’re time poor or stuck on the run feeling hungry.

What makes a low-calorie snack?

This is such a good question because what’s low-calorie for me isn’t going to necessarily be low-calorie for you! As a nutritionist, I believe there isn’t a one-size-fits approach all when it comes to diet. Everyone’s nutrient needs are going to be different depending on:

  • Age
  • Gender
  • Body measurements
  • Body composition
  • Physical activity
  • Health status
  • Health goal

If you know and understand your calorie requirements, you are the best person to determine whether a snack is low-calorie or not. The above list is simply a selection of snacks that are under 150kcal per serve and low compared to many supermarket snack options.

If you’re unsure whether you’re eating the right amount of calories for your needs and health goals, seek the help of a qualified nutritionist.

Should I eat snacks at all?

Again, this question is so individual. However, if you’re a healthy person who does moderate exercise you may not need to snack if you’re consuming balanced, wholefood meals throughout the day. It can, in fact, help your digestion, blood sugar balance and energy if you don’t constantly snack.

If, on the other hand, you have a high demand for nutrients such as athletes or those with physically demanding jobs you could benefit from snacking.

People with blood sugar dysregulation, metabolic issues or hormone imbalances may also function better by eating smaller meals more often which could include snacks.

Snacks can be a trap, particularly pre-made snacks as they can be high in calories, sugar and refined carbohydrates. They’re also often highly processed. If you’re looking to lose weight, sticking to snacks like the ones above if they fit into your calorie goals, would be advisable.

Tip:

A good indication of a nutritionally balanced meal is whether it sustains you for 3-4 hours. If you are hungry an hour or so after eating, it may be lacking in something.

It is also worth asking yourself why you are wanting a snack in the first place. Are you really hungry or fatigued? Or are you bored, procrastinating, dehydrated or craving something? Are you eating just because it’s there or you’ve been offered it?

Final Verdict

If you are going to reach for a snack, ensure it ticks the boxes relating to your nutrient demands and remember to keep an eye on portion control. If you’re eating anything out of a packet, my advice is to portion it out, sit down and eat it mindfully. Don’t make the mistake of eating out of the packet as one serving size can easily turn into two or three…

In many cases, people snack just because not because they actually need energy and nutrients. Learning to listen your body, understand it’s hunger cues and fuel it correctly is the best thing you can do regardless of your health goals.

Sarah Appleford
Sarah Appleford
Sarah Appleford is a registered clinical nutritionist who believes achieving optimal health and wellbeing relies on living with intention.

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Sarah Appleford
Sarah Appleford
Sarah Appleford is a registered clinical nutritionist who believes achieving optimal health and wellbeing relies on living with intention.