25 Healthy Late-Night Snacks to Satisfy Midnight Cravings

• Calories: ~180 calories per serving
• Serving Size: 2 tablespoons hummus with up to six whole grain crackers or a cup of veggies
• Key Nutrients: vitamin B6, folate, fiber

I knew there was a reason I loved chickpeas. “They're packed with protein—three grams for every two tablespoons,” says Daryl Gioffre, a New York City-based functional nutritionist and author. “Chickpeas are high in lysine, and tahini is a rich source of the amino acid methionine. Individually, [chickpeas and tahini] are incomplete proteins, but when you combine them to make hummus, they create a complete protein.”

Why are complete proteins so important, you ask? They keep you full, which means no more tossing and turning over a rumbly stomach. “For a late night snack, you can use hummus as a dip for raw veggies or Ezekiel bread,” says Gioffre. Don’t mind if I do.

• Calories: ~150 calories per serving
• Serving Size: ½ cup dry oats
• Key Nutrients: B vitamins, iron, magnesium

You probably associate oatmeal with the early morning hours, but it has plenty of nighttime benefits, too. For starters, oats are a complex carb that breaks down slowly, controlling blood sugar spikes that might mess with your sleep. And if you find a warm bowl of oatmeal cozy and soothing, you’re not alone. According to a Columbia University study, the carbs actually work with your brain to release the neurotransmitter serotonin, which coaxes you into a tranquil state and helps your body produce melatonin for a restful night of sleep.

• Calories: ~100 calories per serving
• Serving Size: 3 cups air-popped popcorn
• Key Nutrients: B vitamins, fiber

You’re trying to quell a craving, not put yourself in a full-on food coma. That’s where popcorn comes into play. The crisp, salty snack is naturally light (a whopping three-cup serving clocks in at about 100 calories), so you can nosh without getting weighed down before bed. As long as it's not covered in butter and salt, it's a solid choice. Oh, and there’s also the complex carb factor again; a whole-grain, healthy midnight snack will stick to your ribs much longer than a cookie or bowl of ice cream. Invest in an air popper, which will pop the corn kernels with—you guessed it—air instead of oil or butter.

• Calories: ~130 calories per serving
• Serving Size: 6 ounces yogurt with ½ cup berries
• Key Nutrients: calcium, vitamin D, protein

You already know that Greek yogurt is a great source of protein, but did you know it could help you catch ZZZs? The calcium in yogurt helps your brain use tryptophan and melatonin, and one University of Pennsylvania sleep study even suggests that it can help you stay asleep longer. Instead of loading up on sugary sweetener, which can potentially throw your blood sugar out of whack, top your bowl with fresh fruit and crunchy chia seeds. (Oh, and if you’re prone to heartburn and indigestion, which can be caused by fatty foods, stick to a low-fat option.)

• Calories: ~200 calories per serving
• Serving Size: one slice whole-grain bread with 1 tablespoon each of peanut butter and jelly
• Key Nutrients: vitamin E, magnesium, protein

Who knew your childhood favorite was actually a prime midnight snack? Here’s why: According to the National Sleep Foundation, peanut butter is a natural source of tryptophan (aka an amino acid that induces sleepiness), and carbohydrates make tryptophan more available to the brain. Consider the combination of protein-rich peanut butter and complex carbs pure bedtime magic. Oh, and as far as healthy snacks for kids go, the PB&J is among the most beloved.

• Calories: ~150 calories per serving
• Serving Size: 1 ounce (about ¼ cup)
• Key Nutrients: magnesium, zinc, iron

What’s salty, crunchy and a surefire way to put you to sleep? Pumpkin seeds, of course. According to the American Sleep Association, these are a good source of the sleep-inducing mineral magnesium and the amino acid tryptophan. They're also packed with zinc, which can help the brain convert tryptophan into serotonin. Not to mention they're satisfyingly crunchy and savory to boot.

• Calories: ~200 calories per serving
• Serving Size: one small banana with 1 tablespoon peanut butter
• Key Nutrients: potassium, vitamin B6, healthy fats

Remember how your high school track coach told you to eat bananas to prevent or soothe leg cramps? That’s because the fruit contains potassium, which aids muscle relaxation. Combine it with peanut butter for a winning midnight snack, since it's not only delicious, but also full of healthy fats to keep you satisfied, says the Cleveland Clinic. And while you could certainly slap some PB on a ripe banana and call it a day, why not make a healthy, two-ingredient ice cream-like treat out of the combo?

• Calories: ~200 calories per serving
• Serving Size: ¼ cup mixed nuts
• Key Nutrients: vitamin E, magnesium, healthy fats

When it’s late at night, you don’t want to do much work for a snack. A small handful of nuts fits the no-cook bill, thanks to their high protein content and healthy fats. Gioffre says that nuts (specifically organic ones) “are nutritional powerhouses that can help regulate blood sugar level, fight inflammation, decrease hunger urges, help weight loss and lower your risk of cardiovascular disease.” His go-tos? “Raw almonds, pistachios and macadamias. [They're] high in healthy fats, they suppress hunger, optimize brain function and help you burn fat.”

Plus, according to the National Sleep Foundation, almonds and walnuts specifically contain the sleep-regulating hormone melatonin. Just make sure you stick to a handful and not the whole bag—that works out to about 200 calories per quarter cup, give or take.

• Calories: ~100 calories per serving
• Serving Size: 1 tablespoon
• Key Nutrients: vitamin E, magnesium, calcium

Speaking of nuts, almond butter is an equally convenient grab-and-go option. And considering that a quarter cup of almonds contains 24 percent of your daily recommended magnesium intake, plus tryptophan and potassium, they’re a no-brainer for late night hunger pangs. Magnesium is a great relaxation mineral too, so it'll help you wind down as bedtime approaches. Almond butter also boasts heart-healthy monounsaturated fats, vitamins and minerals, which are good for you any time of day, according to Cedars-Sinai Medical Center. As long as the almond butter you choose is raw and free of added sugar, it has all the benefits of whole almonds.

• Calories: ~200 calories per serving
• Serving Size: one slice whole-grain bread with 2 ounces turkey
• Key Nutrients: protein, B vitamins

You’ll never forget when your Uncle Bill fell asleep at the table last Thanksgiving. It was potentially thanks to the turkey, which is known for being rich in serotonin-producing tryptophan. That’s exactly what makes it a smart midnight snack. Pair it with whole-grain bread to sneak in some complex carbs (you can also go the route of jasmine rice or sweet potatoes, says Northwestern Medicine), or keep it low-cal with a lettuce wrap instead.

• Calories: ~90 calories per serving
• Serving Size: ½ cup
• Key Nutrients: calcium, protein, vitamin B12

Cottage cheese got a bad rap for being a bland weight loss staple back in the day, but it’s a hidden gem for insomniacs—not to mention tasty. The lean protein (which comes from slow-digesting casein) helps boost that aforementioned serotonin and, according to a recent study by Cambridge University, can actually help you hit your weight loss goals while you sleep by helping you feel more satiated and increasing your resting energy expenditure the next morning. Want to boost the snooze factor? Top a half-cup serving with raspberries for a 100-calorie midnight snack with a touch of melatonin.

• Calories: ~100 calories per serving
• Serving Size: ½ cup
• Key Nutrients: protein, fiber, folate

Memorize this equation: Protein plus fiber equals the best sleep of your life. Edamame (aka soybeans in their pods) have both going for them, so they're a natural choice when you need a quick bite. And specific compounds in soy, called soy isoflavones, have been found to potentially increase the duration of sleep, according to this Japanese study.

• Calories: ~70 calories per serving
• Serving Size: 1 large egg
• Key Nutrients: vitamin B12, protein, choline

By now, you can probably guess why eggs are a healthy midnight snack: They’re protein-rich and full of tryptophan. The American Sleep Association says they might make you sleepy for that reason, but I also love that they’re portioned and packaged for easy eating. Plus, you already have a stash of jammy eggs in your fridge for salads and healthy breakfasts, right?

• Calories: ~150 calories per serving
• Serving Size: four to five whole grain crackers and 1 ounce cheese
• Key Nutrients: calcium, protein, vitamin A

When it comes to sleep, cheese is a surprisingly sound choice. That’s because it’s high in calcium, which has been tied to better sleep. It’s also loaded with protein, plus some tryptophan and melatonin for good measure. Pair a few slices of cheese with whole-grain crackers, sprouted bread or apple for the ultimate protein-carb combination.

• Calories: ~200 calories per serving
• Serving Size: one slice whole-grain bread with ¼ avocado
• Key Nutrients: potassium, vitamin E, healthy fats

Good news for anyone who worships at the avo toast altar: Dr. Gioffre calls the fruit (yep, it’s a fruit) “God’s butter.” That’s because it has “a nice balance of healthy fats, more potassium than bananas and plenty of fiber to keep your digestion in check.” Want to bring it up a notch? Dr. Gioffre suggests making your toast with sprouted bread, tomato, extra-virgin olive oil, sea salt and black pepper.

• Calories: ~50 calories per serving
• Serving Size: 1 cup mixed veggies
• Key Nutrients: vitamins A, C and K, fiber

You can never go wrong with raw veggies. The trick is making them exciting enough so that you actually want to eat them. (This roasted red pepper sauce will do just that, but you can also lean on whatever dressing you have stowed away in the fridge.) The only caveat? Steer clear of produce that contains a ton of fiber, like carrots and beets, to avoid being bloated and gassy before bed, says Sleep Health Solutions. Cruciferous veggies, like broccoli and cauliflower, are also best avoided late at night because they contain a large amount of insoluble fiber. Instead, go for lettuce, kale, tomatoes and fruits, like kiwi and cherries.

• Calories: ~150 calories per serving
• Serving Size: ¼ cup
• Key Nutrients: vitamins C and E, potassium, healthy fats

If avocado toast is on the to-snack list, then so is guacamole. As Gioffre stated above, avocado's healthy fats will keep you full and its potassium content could help you sleep better. Additional ingredients in the guac can also boost your slumber: Tomatoes are loaded with lycopene, which aids in heart and bone health, as well as sleep-inducing potassium, while tryptophan-rich onions can help lower your stress level and aid in relaxation. (Just go light on the lime juice, onions and jalapeños if you have acid reflux or indigestion.) For a twist on the dip, try this avocado hummus that boasts two nutritionist-recommended staples in one creamy package. Dip pita chips, cherry tomatoes or crackers, or sneak a spoonful and call it a night.

• Calories: ~180 calories per serving
• Serving Size: 8 ounces (1 cup)
• Key Nutrients: vitamins C and K, folate, protein

Why should mornings get to have all the fun? Smoothies can be sipped at night too, and they're as healthy as whatever you put in them. Blending many sleep-inspiring foods, like tart cherry juice, pistachios and avocado, could help you reach maximum coziness. If you use kefir or yogurt in the smoothie, the probiotics could potentially help the release of serotonin in your brain, says nutrition expert Frances Largeman-Roth, RDN. Add magnesium-rich hemp or chia seeds for even more sleep support.

The avocado and chia seeds in this green smoothie will keep you feeling full, while the banana and Granny Smith apple make it naturally sweet enough to satisfy a late-night craving. Or, if you’re feeling lazy (no judgment), try a smoothie starter like Bumpin Blends, of which founder Lisa Mastela, MPH, RD, says, “No more wilted spinach judging you in the back of your fridge, huge messes or not-so-delicious concoctions. Just dietitian-developed, healthy, crave-worthy smoothies in seconds.”

• Calories: ~130 calories per serving
• Serving Size: 1 ounce (about 20 to 25 chips)
• Key Nutrients: fiber, vitamins A and C (depending on the vegetable)

My kryptonite: potato chips. I can eat a million of 'em without even blinking, but sleeping after all that salt and oil leaves me feeling bloated and greasy. Luckily, these zucchini alternatives are just as crisp and tasty, minus the frying. But there are a slew of other vitamin-rich types to snack on too, like turnip chips, carrot chips and sweet potato chips. As long as they're baked instead of fried (or air-fried without oil), they're a solid option, says Sleep Advisor.

• Calories: ~180 calories per serving
• Serving Size: one medium sweet potato, baked
• Key Nutrients: vitamin A, potassium, fiber

I've never met a French fry I didn't like, but since these are baked instead of fried, they contain way less fat and are less fussy to prepare. They're also made with sweet potatoes, which contain a ton of vitamins and minerals, plus a bit of protein to hold you over before bedtime. But most importantly, they're teeming with relaxing potassium, magnesium and calcium, especially if you leave their skin on. Their carb content will make it easier for your brain to absorb the tryptophan, which will then be converted to serotonin-producing niacin.

• Calories: ~100 calories per serving
• Serving Size: 1 ounce
• Key Nutrients: protein, iron, zinc

Protein is the way to go when you feel a late-night craving coming on, as long as you don't consume too much of it. Eating a large portion before bed may keep your body up longer than you'd like for the sake of digestion, plus too much pre-bedtime protein may give you a surplus of energy before hitting the hay. But if you're craving something savory and filling, it's OK to have a small piece or two. Jerky is a great source of protein and iron; just note that it can also be high in sodium, since it's typically cured in a salt solution. So, you shouldn't nosh on it 24/7, especially if you have high blood pressure. Make your own in advance instead of leaning on store-bought processed jerky, if you're feeling ambitious.

• Calories: ~150 calories per serving
• Serving Size: ¾ cup cereal with ½ cup milk
• Key Nutrients: calcium, vitamin D, iron

Like oatmeal, cereal is just as good for you at night as it is first thing in the morning. Since many corn-based cereals contain high-glycemic carbs, they could potentially reduce the time it takes for you to fall asleep. Even better, milk is a great source of calcium, a mineral that's essential for the production of melatonin. Choose something with minimal sugar and use low-fat milk to keep the calories low and to make the meal more digestible. (You could even try meal prepping a batch of this six-ingredient Paleo cinnamon toast cereal to have on hand.)

• Calories: ~100 calories per serving
• Serving Size: ½ cup cooked
• Key Nutrients: magnesium, protein (minimal)

White rice's high glycemic index means that it will give your blood sugar and insulin a natural boost, consequently helping the tryptophan lull your brain to sleep, says the American Sleep Association. Not to mention that rice is high in magnesium, which also aids in sleep, and it's easy to digest, according to dietitian Samina Qureshi, RD. Want to make it even more satisfying and soothing? Pair it with green tea broth and even salmon, if you're feeling extra hungry—fatty fish's high levels of vitamin D may help improve the quality of your sleep, too.

• Calories: ~100 calories per serving
• Serving Size: ½ cup
• Key Nutrients: vitamin C (depending on the fruit)

For those nights when your heart cries "ice cream," but your brain says "I can do better." Sorbet tends to be lower in fat than dairy ice cream, but just as high in sugar. Finding a sugar-free one—or better yet, making your own from pure fruit—is important to make sure you don't get a sugar rush before hitting the pillow. (On that note, a 2014 study found that a diet high in sugar was linked to poor sleep overall.)

Choose any flavor sorbet you'd like, but I'm partial to this twice-frozen watermelon version that doesn't call for additional sugar. You'll have an easy time digesting it if it's dairy-free and as close to pure fruit as possible with minimal refined, added sugar. Frozen yogurt is also a solid ice cream alternative.