• Don’t snack out of boredom. Eat because you’re actually hungry.
• Track it. Even healthy snacks add up. Use MyFitnessPal or a similar food tracking app to stay aware.
• Check the label and serving sizes. Sometimes a product looks low cal… until you realise the bag has 5 serves.
• Avoid the snack aisle traps. Stick to your SmartSwaps list and purchase snacks with intention.

Snacking smart doesn’t mean never enjoying treats. It just means making better choices more often. That’s what SmartSwaps is all about.

Looking for low calorie snacks in Australia that actually taste good and help you stay on track with your fat loss goals? We got you.

Whether you’re meal prepping or grabbing something on the go, this guide breaks down the best low calorie snacks in Australia – all available from Woolworths or Coles. No fluff. Just straight-up SmartSwaps.

These snacks are perfect for:

• Staying in a calorie deficit
• Curbing cravings without blowing your macros
• Making smarter choices without giving up flavour

Follow us on Instagram for daily swaps, tips and inspo: @SmartFoodSwaps

Snacking isn’t the enemy. Mindless snacking is.

The key to staying in a calorie deficit without feeling miserable is to make smarter food choices. That means finding low calorie snacks that satisfy, taste good and help you stay full – without blowing your calorie budget.

And no, it’s not all carrot sticks and air.

From crunchy to sweet to high protein – there are plenty of tasty low calorie snacks at Coles and Woolworths that won’t ruin your progress.

Before we get into the list, here’s how to tell if a snack is a SmartSwaps-worthy option:

• Under 250 calories per serve (ideally under 200)
• High in protein and/or fibre = keeps you fuller longer
• Low in added sugars and saturated fat

If you’re unsure, check the back of the packet and read the nutritional label. Look for snacks with lower calories per serve and protein above 7g.

Looking for the best low calorie snacks in Australia? These SmartSwaps options are widely available at Coles and Woolworths nationwide and are perfect to keep you on track.

Sweet Snacks (Under 200 Calories Per Serve)

If you’re after something sweet that won’t derail your goals:

• Jarrah Classic Hot Chocolate Sachets – 47 calories per serve
• Table Of Plenty Mini Rice Cakes Dark Chocolate – 68 calories per pack
• Aeroplane Ready To Eat Jelly Cups – 69 calories each
• Pauls Low Fat Chocolate Mousse – 75 calories each
• Arnott’s Mini Choc Chip Cookies Pack – 125 calories per serve
• Woolworths Mini Banana Muffins – 138 calories each
• Frisp Ready to Eat Oats – 163 calories each
• Carman’s Greek Style Yoghurt & Berry Protein Bars – 191 calories each

Need lower sugar or fewer ingredients? Use the SmartSwaps My Grocery List audit for personalised snack alternatives.

Savoury Snacks (Low Calorie, High Satisfaction)

More of a salty or savoury person? Try these:

• Bega Cheese Stringers – 62 calories each
• Cobs Natural Popcorn Sea Salt Snack Packs – 64 calories per serve
• Calbee Harvest Snaps Original Salted Snack Packs – 82 calories per serve
• Healtheries Rice Wheels Snack Packs – 92 calories per serve
• Parker’s Mini Baked Pretzels Snack Packs – 101 calories each
• The Happy Snack Co Roasted Chickpeas Lightly Salted Snack Packs – 105 calories each
• Sunbites Snack Crackers With Quinoa Sea Salt Snack Packs – 114 calories each
• Arnott’s Barbecue Shapes Snack Packs – 123 calories each

Perfect for lunchboxes, desk drawers or road trips. Still unsure? Get your own personalised Snack Like You Mean It guide based on your fave snacks.

Here’s what some side-by-side swaps look like.

Want more bang for your calorie buck? These snacks are high protein and low calorie. Ideal for fat loss, muscle retention and keeping hunger at bay.

• Kooee Snacks Beef Sticks – 80 calories and 6.9g of protein per serve (have 2 sticks for 160 calories and 14g of protein!)
• Chobani Fit Yoghurt Tubs – around 90 to 100 calories, over 15g+ of protein per serve
• Pauls Plus Protein Chocolate Yoghurt – 99 calories and 16.1g of protein per serve
• YoPRO Yoghurt Tubs – around 90 to 100 calories, 0ver 15g+ of protein per serve
• Woolworths Good To Go Free Range Egg & Spinach Protein Pot – 115 calories and 11.1g of protein
• Primo Stackers Leg Ham, Cheese & Crackers Snack Pack – 135 calories and 10g of protein per serve
• Woolworths Tuna Sweet Chilli With Crackers Snack Pack – 172 calories and 16.4g of protein per serve
• Woolworths Frozen Chicken Breast Bites Original – 179 calories and 17.9g of protein per serve
• Woolworths Light Tasty Cheese & Crackers Pack – 183 calories and 11.5g of protein per serve
• Coles Protein Bars Dark Choc – 190 calories and 10g of protein per serve
• Carman’s Greek Style Yoghurt & Berry Protein Bars – 191 calories and 10.3g of protein each
• Chocolate Up & Go Protein Energize – 201 calories and 18g of protein per serve
• Wicked Sister High Protein Chocolate Pudding – 204 calories and 16.3g of protein per serve

Not sure what your daily protein target should be? Check out Get Your Macros – we’ll calculate your custom macro targets so you know exactly what snack SmartSwaps you should be making.

When it comes to snacking and fat loss, most people either overcomplicate it or oversimplify it. One of the biggest mistakes is assuming that anything labelled as “healthy” must be low in calories. But that’s not always the case. Products like protein bars, natural nut mixes, smoothies, or even rice crackers can be deceptively calorie-dense. Without realising it, you might be eating 300 to 400 calories thinking it’s a “light snack.”

Another common trap is misunderstanding serving sizes. Just because a packet looks small or comes in a single unit doesn’t mean it’s one serve. A muesli bar might appear to be a quick snack, but flip it over and you might see two serves in that one bar. Same goes for “healthy” chips or trail mix. If you’re not reading the nutrition label carefully, it’s easy to eat double the calories you planned.

Then there’s the other extreme – skipping snacks altogether. Many people try to be “good” by avoiding snacks during the day, only to end up ravenous by late afternoon or evening. This often leads to overeating or bingeing, not because of a lack of willpower, but because they didn’t fuel their body consistently. The result? A cycle of guilt, frustration, and throwing in the towel.

The truth is, you don’t need to give up snacks. You just need to be more strategic. Fat loss isn’t about perfection – it’s about planning. If you know what to look for, if you stay within your calorie range, and if you choose snacks that are satisfying and aligned with your goals, you’ll make progress without the stress.

Smart snacking is one of the simplest and most effective ways to stay on track – especially in real life, when hunger hits and options are limited. That’s why SmartSwaps exists. So you can stop guessing and start choosing better.

There’s a lot of noise online about dieting and fat loss. Endless opinions, confusing advice, and people pushing restrictive plans that don’t work in the real world.

SmartSwaps is here to cut through the BS.

We give you real, practical swaps you can actually buy at Woolworths and Coles. There’s no need for a science degree or hours of macro tracking. We provide you with clear, simple changes that help you stay in a calorie deficit without giving up taste or satisfaction.

We’re here to help Australians lose fat, feel confident in the food aisle and build habits that last. Low calorie snacks in Australia shouldn’t be complicated – and that’s exactly why SmartSwaps exists.

No restrictive diets.
No overpriced “health” products.
No fluff.

Just straight-up, better supermarket grocery swaps that support your goals and fit into your life.

Need a done-for-you shopping guide? Try our Lean Girl Grocery List or our SmartSwaps My Grocery List service. They’re both packed with real product swaps and supermarket finds to make fat loss easier.

Losing fat doesn’t mean cutting out all the foods you love. It means finding lower calorie supermarket options that still hit the spot. That’s what we do at SmartSwaps.

Save this blog, share it with a friend and head to Coles or Woolworths with confidence!

Want daily swaps and calorie-saving tips? 👉 Follow us on Instagram: @SmartFoodSwaps