Following a weight loss journey is difficult but possible if you adapt your weight loss diet plan with the food items that you like. It includes food items that you can eat the all day along. Starting with the morning & mid morning snacks.
If you’re on a weight loss journey then you can adapt your snacks better so that you feel fuller but also don’t eat up lot of calorie’s that hurt your weight loss diet journey. In this blog post, we will list the the best low calorie Indian snacks for weight loss.
The list is curated by the best clinical dietician in Mumbai – Dt. Foram Modi at Makes You Eat. So, it’s backed by scientific research. The key point is to choose low calorie Indian snacks that are nutrient-dense and but also satisfying.
There are various options available in Indian snacks. This blog post topic is one of most asked diet blog by Indians will cover low calorie Indian snacks for every snacking occasion, from mid-morning snacks to midnight snacks. So, let’s get started with a little introduction on benefit of low calorie snacks for weight loss.
Why choose Low Calorie Snacks for weight loss?
Having a Low calorie snacks is not just about eating snacks that are low in calories. If this is what you are doing, then trust us that it’s not a sustainable option. You will try that for 2 days, 3 days, 1 week but not beyond that. This is because everyone’s natural tendency is to expect a satisfying taste, a snack that make you feel full and that too with a variety. So, the key is to choose smart low calorie Indian snack. The right Indian snacks should –
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Prevent overeating at main meals
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Keep your metabolism active
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Reduce your sugar cravings
Top 3 Low Calorie Indian Snacks for Weight Loss
1. Roasted Makhana (Fox Nuts)
Makhana is low in fat and calories and is high in protein and fiber. Makhana is an excellent option as your low calorie snack that adheres to your weight loss journey. Average amount of calories in Makhana is ~100 in 1 cup.
Makhana is good to eat snack for late night, or evening. It is a time when you want to each something crunchy but no hard calories.
2. Moong Dal Chilla
Moong dal chilla is a pancake containing a loads of protein. It is made with lentils. When you have it, you will feel full,. It is diabetic-friendly. It also helps build muscle while helping you in your weight loss journey. It is one of most favorite option of Low Calorie Indian Snacks for Weight Loss.
3. Sprouted Moong Chaat
Sprouts are rich in fiber. It helps in digestion and also helps you feel full. In addition to the sprouted moong, you can add onions, tomatoes, lemon juice to change its taste on each day you try it out. Amount of calorie intake in this is around ~150 calories. You can have it as a mid morning snack or an evening snack in the form of Bhel or Chivda.
Low Calorie Indian Mid Morning Snacks
Mid-morning snacks are important to help maintain a balanced blood sugar levels. Also, the mid morning snacks helps you control your cravings for lunch.
1. Cucumber Slices
Cucumber helps hydrating your body and also helps fill your stomach. Cucumber is extremely low in calories (around 100).
2. Seasonal Fruits
Fruits are always good especially if you get only the seasonal fruits. You can mix your fruit plate with flax seed or sunflower seeds to make a fiber-rich snack in the morning.
3. Boiled Egg + Masala
Egg white are rich source of protein. You can have number of eggs as per your capacity (but generally upto 3 eggs are good at a time). You can sprinkle a bit of chaat masala for change in taste each time you try.
4. Masala Buttermilk
Buttermilk is a probiotic-rich drink. It helps you cool down, helps in improving your digestion and makes you feel full. You can beat your hunger with 1 full glass of buttermilk in the morning.
Low Calorie Indian Evening Snacks for Weight loss
Evening time is a time when you get hard cravings to eat something. It is due to the fact that you had a hectic day at work. So, at this time, you should not choose a frozen or packaged snack option.
There are various options of Indian snacks that are low in calories, nutritious, and satisfying at evening time.
These Indian snack option are not only light in calories but they also gives you energy. Here’s a list of low calorie Indian evenings snacks for weight loss –
1. Roasted Chana (Kala Chana)
Roasted chana is a rich source of protein & fiber. It helps you feel full for longer and helps in muscle repair and digestion. Chana is crunchy, delicious, and it is dried so no need of refrigeration. Average amount of calories in 30gm of chana is 120kcal.
2. Vegetable Upma
Vegetable upma is made using semolina (Rava in Marathi). If you add loads of vegetables in it, then it becomes a low-fat snack. Veggies contain fiber and it will help you feel full. And as the dish is served warm, it helps you easy to digest, feel good. Vegetable upma is one of best low calorie Indian snack for weight loss. Average amount of calories – 180kcal.
3. Home made Bhel Puri
Bhel puri is made with puffed rice, chopped vegetables, green chutney, and contains lemon. Bhel puri is light and crunchy and one of all season good snack option to be taken at evening. You need to prepare it at home (don’t add too much of sev or oil), to make it nutritious low-calorie snack. Average amount of calories in 1 serving – 180Kcal.
4. Paneer Tikka
Paneer tikka is a protein rich snack option feasible for evening time snack. Especially, you get a low-fat paneer then it is nutritious and also helps satisfies hunger and supports muscle health. If you grill the paneer instead of frying, you get low number of calories intake. Average calories in 100g paneer is 200kcal.
4. Dhokla
Dhokla is a lightweight snack option. It is cooked in a steam using a fermented besan batter. Dhokla is a probiotic and helps in digestion. Dhokla is soft, fluffy, and has no oil. To improve the taste further, you can have it with Green chutney. Average amount of calories 150kcal in 3-4 pieces.
Best Low Calorie Indian Snacks for Diabetics People
In the below table, we have listed readily available and cookable items to be used as low calorie Indian snacks for weight loss for diabetics people. The below items are also part of our diet plan for diabetics people in India.
| Food Item | Average Calories | Benefit |
|---|---|---|
| Roasted Chana (Kala Chana) | ~120 kcal (30g) | Low glycemic index, rich in protein and fiber, keeps blood sugar stable. |
| Sprouted Moong Salad | ~100 kcal (1 bowl) | High in fiber and protein, improves digestion, controls sugar spikes. |
| Roasted Makhana | ~90 kcal (1 cup) | Low calorie, rich in antioxidants, supports satiety without sugar spike. |
| Boiled Egg (1) | ~70 kcal | High in protein, no carbs, helps in blood sugar regulation. |
| Cucumber and Hummus | ~80 kcal (small bowl) | Hydrating, low carb, hummus adds healthy fats and fiber. |
| Buttermilk (Chaas) | ~50 kcal (1 glass) | Cooling, aids digestion, low in sugar and calories. |
| Apple Slices with Peanut Butter | ~140 kcal | Natural sugar + healthy fat for stable energy levels. |
| Unsweetened Greek Yogurt (Plain) | ~90 kcal (100g) | High in protein and probiotics, helps with satiety and gut health. |
| Steamed Dhokla (Homemade) | ~150 kcal (3-4 pcs) | Fermented, low glycemic index, light and easy to digest. |
| Almonds (10 pieces) | ~70 kcal | Healthy fats, protein, and fiber, help manage hunger and glucose. |
FAQ's on Low Calorie Indian Snacks
Which snacks are good for weight loss?
Healthy snacks for weight loss include roasted makhana, boiled sprouts, roasted chana, vegetable sticks with hummus, Greek yogurt with seeds, and fruit slices with nut butter.
Is popcorn a good weight loss snack?
Yes, air-popped popcorn (without butter and excess salt) is a great low-calorie snack for weight loss. A cup of air-popped popcorn has around 30–35 calories, is high in fiber, and helps you feel full. It is one of the easily cook able item in our list of Low Calorie Indian Snacks for Weight Loss.
Is a banana a good snack for weight loss?
Yes, bananas are an excellent energy-boosting snack. They are rich in potassium, fiber, and natural sugars that help regulate digestion and reduce bloating. One medium banana has around 105 calories.
Is oatmeal a good snack for weight loss?
Oatmeal made with water or low-fat milk is a filling, fiber-rich option. It stabilizes blood sugar, keeps you full, and can be flavored with cinnamon, seeds, or fruit.
Is snacking good for weight loss?
Yes, mindful and portion-controlled snacking is actually helpful for weight loss. It prevents hunger cravings, binge eating, and maintains energy levels throughout the day. However, it’s important to pick nutrient-rich options and not a processed snacks.
How many calories should a snack be for weight loss?
A weight loss snack should ideally be between 100 to 200 calories, depending on your total daily intake and goals. Snacks in this range provide energy without overloading your system. At Makes You Eat, Mumbai, we have Dt. Foram Modi, renowned dietician in Mumbai, decides snack portions in her diet plans based on an individual’s body. Contact us now if you need help.
Is poha good for weight loss?
Yes, poha (flattened rice) is a light, digestible, and nutritious Indian snack. If you cook poha with less oil and lots of veggies, it provides fiber, iron, and carbs for sustained energy. A small bowl of poha contains around 150–180 calories. Dietician Foram Modi from Mumbai includes poha as a go-to breakfast or evening snack in her balanced weight loss meal plans.
Conclusion
If you follow low calorie Indian snacks for weight loss diet plan into your daily routine, it helps you maintain a healthy lifestyle and help in your weight loss journey in a natural way. In Indian snacks, you get variety of options.
This includes protein-rich options like roasted chana and sprouts to cucumber which help you in hydration.
These Indian snack options help you give enough energy and control your blood sugar levels. If you’re looking for mid-morning Indian snacks, evening snacks, or diabetic-friendly Indian snacks for weight loss, we listed all the options in this post.
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Dt. Foram Modi - Best Dietician in Mumbai
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai. Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition. She is a certified She is highly regarded as –
Dietician Foram Modi believes in educating her clients through nutrient-rich, non-restrictive diet consultation plans based on Indian homemade food. Her motto: “We Make You Eat – Not Starve!”
If you are looking for online dietician consultation anywhere in India or globe, she is available just a call away. You can contact her through phone call, WhatsApp or directly visiting her dietician clinic in Borivali, Mumbai.
She is a five star rated dietician in Mumbai on Google. Patient’s express a sense of achievement & success in their dietician reviews in Mumbai about Foram Modi. All these factors contributes to make her a best dietician in Mumbai India.
