20 Healthy Snacks Under 200 Calories

If sneaking treats is tripping you up on the way to your weight loss goal, it’s time to change up your snack game. This list of low-calorie healthy bites can get you back on track.

By Lauren BedoskyMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: August 28, 2020

Medically Reviewed

A small fruit smoothie can make for a healthy snack under 200 calories, depending on the recipe.

Alamy

If weight loss is one of your goals and you’re in the mood for a quick nosh or nibble, beware. Research suggests that snack preferences tend to skew toward energy-dense desserts, candies, sugary beverages, and salty foods. And, overall, snacking can account for between one-quarter and one-third of your total daily calories, studies show. All that less-than-healthy snacking can very easily add up to weight gain.

But don’t give up on snacking just yet! “Even in a well-balanced and proportioned daily diet, there is room to enjoy treats and snacks,” says Malina Malkani, a registered dietitian nutritionist based in Westchester, New York, and the author of Simple and Safe Baby-Led Weaning. Regular mini-meals or snacks can add valuable nutrients to your diet, promote satiety, help you maintain a healthy weight, and prevent overeating later, according to a review published September 2016 in the journal Advances in Nutrition.

RELATED: 10 Stress-Fighting Snacks to Keep in Your Desk

The secret to a weight-loss-friendly snack is a low calorie count. As a bonus, limiting calories may improve “bad” (LDL) cholesterol, blood pressure, and insulin sensitivity, even in adults without obesity, according to a July 2019 study in The Lancet. Ready to start? Read on for our list of 20 snacks with fewer than 200 calories.

Crispy Chickpea Trail Mix

The star ingredient of this recipe is chickpeas, or garbanzo beans. They offer folic acid and micronutrients such as iron, phosphorus, copper, and manganese. Twenty-five percent of their carbs come from filling fiber, and they’re a healthy plant protein. Add a helping of rosemary to potentially stimulate the CB-2 receptors, and you have a nutritious topping for a salad or yogurt. This mix is also a nice alternative snack to cocktail nuts or pretzels.

4.2 out of 6 reviews

Ingredients

One 15-oz can garbanzo beans (a.k.a. chickpeas), rinsed and drained

1 T olive oil (14.75 mL / 0.5 fl oz)

1 tsp. kosher salt, divided

6 pieces orange peel (1 inch wide and 4 inches long each)*

1–2 T fresh rosemary (1.7–3.4 g), chopped

1 T pure maple syrup (21 mL / 0.7 fl oz)

½ cup pumpkin seeds (a.k.a. pepitas), raw or toasted

¼ tsp. cayenne pepper

½ cup unsweetened toasted coconut flakes (39 g / 1.4 oz)

*Use a potato peeler to remove the skin from the orange. Try not to include any of the white part below the skin as it can be bitter. Use a kitchen knife to cut across the peel to make slivers of orange peel.

Directions

1

Preheat oven to 400°F (204.5°C). Line a large rimmed baking sheet with parchment paper.

2

Pat chickpeas dry with paper towels. Remove any loose skins. Toss chickpeas with olive oil and ½ teaspoon salt, then place them on the lined baking sheet and roast for 20 minutes.

3

Meanwhile, cut orange peel pieces into slivers. In a small bowl, toss orange slivers and rosemary with the maple syrup.

4

Remove chickpeas from oven and add orange mixture; toss to coat.

5

Put mixture back in oven and roast for another 15–20 minutes. Turn oven off. Remove pan from oven.

6

Add pumpkin seeds, cayenne, and coconut to the pan and stir to combine. Let sit in oven (with door closed and heat off) for about an hour or until the chickpeas are crunchy.

7

Remove from oven and set aside to cool to room temperature. Store in an airtight container.

Nutrition Facts

Amount per serving

Serving size1/3 cup

calories

187

total fat

11g

saturated fat

4.3g

protein

6g

carbohydrates

15g

fiber

4.7g

sugar

4. 4g

added sugar

2g

sodium

279mg

TAGS:

Mediterranean, Gluten-free, Vegetarian, Vegan, Anti-Inflammatory, Family-Friendly, Snack

524

Small Apple With 1 Tablespoon of Peanut Butter

Linh Moran/iStock

This healthy snack adds up to only 183 calories yet packs a punch of protein and fiber. “Fresh fruits like apples have lots of vitamins and minerals in addition to natural sugars to boost your energy,” says Laura Catalusci, a certified health education specialist in New York. Apples offer vitamin C, an antioxidant that helps create other antioxidants and plays an important role in immune health, according to the National Institutes of Health (NIH). And the peanut butter adds extra protein to help keep you feeling full.

According to the U.S. Department of Agriculture (USDA), one small apple has about 78 calories and 7 milligrams (mg), or 8 percent of the daily value (DV), for vitamin C. And one tablespoon of natural peanut butter has 105 calories, 4. 5 grams (g) of protein, and 9 g of fat, per the USDA.

525

10 Carrot Sticks With 2 Tablespoons of Dip

iStock

Carrot sticks are a diet staple for good reason. As the USDA notes, one cup of these snackable veggies has only 50 calories, with fiber and nutrients that support overall health, such as beta-carotene, potassium, and vitamin K. “When paired with a creamy dip made with healthy fats like guacamole, hummus or tzatziki, the combination of fiber and fat is satisfying, satiating, and may help prevent oversnacking later on,” Catalusci says. Try 2 tablespoons of creamy yogurt-based veggie dip (about 58 calories, per the USDA) for a filling snack that won’t blow your diet.

RELATED: 8 Foods That Help Fight Inflammation

526

Two 100-Calorie Bags of Popcorn

Dimitrije Tanaskovic/Stocksy

When cravings for something salty and crunchy strike, reach for one (or two!) 100-calorie bags of air-popped popcorn. “Popcorn is a whole grain and a good source of fiber,” says Jessica Levinson, RD, a nutrition consultant in New York City. According to the USDA, two bags (totaling about 2 ounces) provide about 6 g of fiber (22 percent of the DV), along with 5.22 g of protein. “Plus it has a lot of volume, so you can eat a lot for few calories and feel full,” she says. Microwave popcorn can vary widely, so go for a plain popcorn that’s free of trans fat and low in saturated fat.

RELATED: 8 Satisfying Foods to Help With Weight Loss

527

10 Baked Tortilla Chips With a Half-Cup of Salsa

iStock

Baked, not fried, chips and fresh salsa make this snack a better choice than greasy potato chips with dip. As the USDA notes, 10 tortilla chips have about 74 calories, while a half cup of salsa contains about 20. A word to the wise: Store-bought salsa can be high in sodium — the USDA points out that 2 tablespoons (tbsp) of Pace Chunky Salsa has a whopping 230 milligrams (mg) of sodium, or 10 percent of the DV. Be sure to read nutrition labels carefully.

528

Half a Whole-Wheat Pita and One-Quarter Cup of Hummus

iStock

Although calories will vary with the weight of the pita, half a medium-size whole-wheat pita has 75 calories, and a quarter-cup serving of hummus has 100 calories, notes the USDA. Together, the two make a filling snack. “Whole grains are a great source of fiber, and hummus is high in protein,” Catalusci says. Pair the two foods and you’ll score roughly 4 g (16 percent DV) of fiber and 5 g (10 percent DV) of protein.

RELATED: 10 of the Best Plant-Based Sources of Protein

529

An Apple With String Cheese

Shutterstock

This nutritious duo of apple and string cheese is the perfect on-the-go snack. What’s more, snacking on this diet-friendly choice will fill you up and leave you feeling satisfied. A stick of low-fat string cheese is 80 calories, and a medium apple is about 95 calories. “The string cheese has calcium and protein, which will keep blood sugar from rising too quickly from the fruit,” Levinson says. One string of cheese provides 7 g of protein and 200 mg of calcium for 15 percent of the DV.

530

Half an English Muffin and 2 Tablespoons of Cream Cheese

Pitch the mid-morning bagel in favor of this slimmed-down treat. According to the USDA, half an English muffin has 66 calories, as well as 2.5 g of protein and 1 g of fiber for 4 percent of the DV. Meanwhile, a 2 tbsp serving of cream cheese has 100 calories — you can also trim roughly 70 calories by using a fat-free variety, notes nutrition information from the USDA.

RELATED: 5 Cheeses You Can Eat on the Keto Diet — and 5 You Can’t

531

One-Quarter Cup of Almonds, Cashews, or Pistachios

iStock

“Nuts such as almonds, cashews, and pistachios are a great, health-promoting option because they are rich in protein, fiber, healthy fats, and many vitamins, minerals, and phytonutrients,” Malkani says. Almonds, for example, are a great source of vitamin E (7 mg, or 45 percent DV per ounce), an antioxidant that plays a key role in immune function, according to the NIH. But because nuts are high in calories, the key is to watch portion sizes, Malkani says. Almonds have 214 calories per quarter-cup serving, cashews have 190 calories, and shelled pistachios have 186, per the USDA.

532

A Protein Bar

Samo Trebizan/Alamy

Adam Korzun, RD, the director of performance nutrition for the Green Bay Packers football team in Wisconsin, recommends this simple on-the-go treat — though it’s important to watch out for added sugar in store-bought protein bars. Look for protein bars made with natural ingredients that are lower in calories and sugar, and high in protein and fiber. One Quest Apple Pie protein bar, for example, provides 190 calories and 4 g of sugar, as well as 20 g of protein and 16 g of fiber for 60 percent of the DV.

RELATED: 10 Creative Recipes to Make With Peanut Butter

533

A Half-Cup of Frozen Yogurt

Aleksandr Kichigin/Shutterstock

When your sweet tooth strikes, turn to a half-cup of low- or nonfat frozen yogurt. “Low-fat dairy foods are a great source of protein and calcium,” Catalusci says. According to the USDA, a half-cup of chocolate nonfat frozen yogurt contains roughly 85 calories, along with 3. 5 g protein, and 126 mg (10 percent DV) of calcium. For added nutrients, she recommends topping frozen yogurt with chunks of fresh fruit. A half-cup of fresh raspberries, for example, will add 32 calories and 4 g of fiber, which covers 15 percent of the DV!

534

A Half-Cup of Cottage Cheese With Mandarin Oranges

iStock

“I ate this healthy snack a lot while growing up,” Korzun says. “It’s a good source of protein and calcium combined with natural sweetness from the fruit.” As the USDA notes, ½ cup of low-fat cottage cheese has about 91.5 calories, 12 g (24 percent DV) of protein, and 251 mg of calcium (10 percent of the DV). And, according to the USDA, one cup of canned mandarin oranges packed in juice has about 72 calories, plus 64 mg (71 percent DV) of vitamin C — the perfect kid-friendly, after-school snack. (Just be sure to choose a variety that has little or no added sugar.)

RELATED: 5 Tricks for Getting Enough Fruit and Veggies

535

A Half-Cup of Sorbet or Sherbet

iStock

If you’re looking for an after-dinner sweet snack, sorbet and sherbet are great choices, Catalusci says. This snack lacks nutrition — think of it as an occasional treat, which is healthy in a balanced diet, but not when eaten regularly. There are many flavors of sherbet, and a half-cup clocks in at about 120 calories, per the USDA. Sorbet, the USDA notes, also comes in a variety of flavor options, and may offer fewer calories, at roughly 100.

536

Two Large Hard-Boiled Eggs

iStock

Two eggs may seem like a measly snack, but the combined 12 g of protein in just 149 calories that two large ones offer will keep you full and satisfied. “Eggs are also one of the most concentrated available food sources of choline, an essential but often forgotten nutrient that plays important roles in fat metabolism, DNA synthesis, cell structure and messaging, and maintenance of the nervous system,” Malkani says, and research shows. Two eggs offer roughly 338 mg of this essential nutrient, covering 61 percent of the DV. Plus, few nutrition powerhouses are simpler to make ahead of time and eat on the go than hard-boiled eggs.

RELATED: How to Eat Eggs for Every Meal

537

Turkey and Cheese Roll-up

Hong Vo/Shutterstock

Roll together a 1 ounce (oz) slice of turkey and a 1 oz slice of cheese to get a nutritious snack that, depending on the type of cheese, may slip in under 200 calories. “Lean meats like turkey are a great source of protein, and cheese adds extra calcium to your diet,” Catalusci says. A 28 g slice of deli turkey (about 1 oz) has 30 calories and 4.15 g of protein, notes the USDA. If you’re watching your fat intake, go for a lower-fat cheese, such as Swiss, which packs only 6 g of fat and 90 calories per 0.8 oz slice, yet offers 6 g of protein and 200 mg of calcium for 15 percent of the DV, notes the USDA.

538

English Muffin Mini-Pizza

Shutterstock

For a great healthy-snack version of a typically high-calorie favorite, toast an English muffin, top with cheese, and melt in a toaster oven or microwave. Korzun recommends topping your muffin with a slice of tomato and mozzarella. “It’s portion-controlled, with carbs, protein, and calcium as well as lycopene from the tomato,” he says. Research shows lycopene is a plant substance responsible for giving foods their orange and red color, and, thanks to its antioxidant properties, that it may play a role in protecting against health conditions including heart disease and some cancers. As for calories, according to the USDA, one medium-size (¼-inch thick) slice of tomato has about 4, a half cup of shredded nonfat mozzarella has about 79.5, and half an English muffin contains about 66, for a total of 149.5 calories in this nutritious snack!

RELATED: 10 Comforting Tomato Soup Recipes

539

8 Ounces of Fat-Free Chocolate Milk

iStock

An 8-oz glass of fat-free chocolate milk can be a rich, satisfying snack (or dessert) for about 166 calories, the USDA notes. “This snack satisfies a sweet tooth, and the milk has a good amount of protein and calcium, a nutrient many people are lacking,” Levinson says. One cup offers 8 g of protein and 315 mg of calcium for 24 percent of the DV. You’ll also score 451 mg of potassium (covering about 10 percent of the DV), a nutrient that plays an essential role in maintaining a healthy balance of fluids in your body, according to the NIH.

540

Cereal and Nonfat Milk

iStock

Hungry and in a hurry? Turn to the college-student staple snack of low-sugar cereal and nonfat milk. A cup of skim milk offers 91 calories, and a cup of Cheerios provides 105 calories, which adds up to 196 calories, according to data from the USDA.

“Low-fat dairy adds protein and calcium, while cereal can help balance out your snack with carbohydrates for energy,” Catalusci says. The key is to choose a healthy cereal that has more fiber than it does sugar, and watch the serving size. Cheerios, for example, pack only 1 g of sugar, yet offer nearly 3 g of fiber (10 percent of the DV), as well as 112 mg of calcium (9 percent of the DV) and 9 mg of iron (50 percent of the DV) per cup. Iron is a mineral that’s an essential component of red blood cells, according to the NIH.

RELATED: 8 Healthy Plant-Based Milks That Are Making a Splash

541

6 Ounces of Plain Greek Yogurt With Strawberries

iStock

According to the USDA, sliced strawberries have only 53 calories per cup, yet pack 3 g of fiber (12 percent of the DV) and a whopping 97.6 mg of vitamin C (108 percent DV). Meanwhile, plain nonfat Greek yogurt is bursting with protein — 23 g — and has just 141 calories per cup, per the USDA. Combine the two for a filling snack with a big nutrition boost. “Greek yogurt is a great source of protein and very satisfying,” Levinson says. “The strawberries give a little bit of sweetness to cut the tartness of the plain yogurt and also help you meet your recommended amount of five servings of fruits or vegetables for the day.”

542

Sandwich Thin With Turkey and Mustard

Marie C Fields/Shutterstock

“It’s like a portion-controlled mini-sandwich with protein and fiber,” Korzun says of this healthy snacking choice. One brand, Brownberry, has whole-wheat sandwich thins that contain roughly 140 calories plus 4 g of fiber (15 percent of the DV) per roll (two slices), and the aforementioned slice of deli turkey has 30 calories. For a condiment, stick to yellow mustard. A teaspoon-size dollop of mustard contains only 10 calories. Altogether, you get a snack with just 180 calories!

RELATED: Why You Aren’t Losing Weight

543

Simple Fruit, Yogurt, and Milk Smoothie

Elena Veselova/Shutterstock

It’s a diet staple and a tried-and-true healthy snack — and depending on the recipe you use, it can stay under 200 calories. Korzun recommends blending frozen blueberries (70 calories per cup), ¾ cup of nonfat milk (68 calories per ¾ cup) and ¼ cup of plain, nonfat Greek yogurt (about 35 calories per ¼ cup) into a simple smoothie with 173 calories total, according to USDA nutrition. “It provides protein, calcium, and antioxidants,” he says, making this choice an all-around nutrition winner. Plus, berries like blueberries have some of the highest levels of antioxidants compared with other fruits, such as melons, bananas, and apples, research has shown.

12 healthy snacks with 200 calories or less: MedlinePlus Medical Encyclopedia

Snacks are small, quick mini-meals. Snacks are eaten between meals and help keep you from being hungry. Including a protein source (such as nuts, beans, or low-fat or fat-free dairy) or a whole grain (such as whole wheat bread) can give snacks more “staying power” so you will not get hungry again as quickly. Healthy snacks are:

• Whole grain
• Low-salt
• Low in added sugar
• Fresh foods like fruits and vegetables

Here are a dozen healthy snack ideas you can try:

1. One medium apple or pear with 12 almonds
2. Half cup (120 milliliters, mL) of berries with 6 ounces (oz), or 170 grams (g), of plain yogurt or low-fat cottage cheese
3. One small banana with 1 tablespoon (tbsp), or (15 mL), unsalted peanut butter or almond butter
4. One quarter cup (62 mL) trail mix with dried fruits and nuts (with no added sugar or salt)
5. Three cups (720 mL) air popped popcorn with 2 tbsp (30 mL) shredded parmesan cheese
6. One cup (240 mL) of grapes or cherry tomatoes with one low-fat string cheese
7. One cup (240 mL) raw carrots, broccoli, or bell peppers with 2 tbsp (30 mL) of hummus or black bean dip
8. One cup (240 mL) tomato soup with five whole grain crackers
9. One third cup (80 mL) rolled oats cooked in 1 cup (240 mL) fat-free milk with cinnamon
10. A hard-boiled egg and 12 almonds
11. Fruit smoothie with 1 cup (240 mL) fat-free milk, half a small banana, and half cup (120 g) berries
12. Five whole wheat crackers and 1 oz (28 g) low-fat cheddar

Snacks can be good for you, as long as you include healthy choices and amounts. For example, you can put the desired amount of food on a plate rather than eating directly from the bag. Small snacks between meals can keep you from overeating at mealtimes and help you manage your weight. If you have diabetes, a balanced snack can help stabilize your blood sugar. Just be sure you count the grams of carbohydrates.

Healthy snacks for adults can provide energy for work and exercise. Healthy snacks and drinks for children provide much needed energy for growth, school, and sports. Offer young children healthy snacks, and they may be more likely to choose them on their own as they get older.

Eating a variety of snacks like the ones above will give you extra vitamins, minerals, fiber, antioxidants (substances that help prevent cell damage), and other disease-fighting nutrients.

Limit high-calorie sports drinks and packaged, processed snacks, likes chips or cookies. Include a glass of water with your snack instead of a sweetened beverage. Avoid snacks with added sugar to help you maintain healthy teeth and gums.

Nibbles; Appetizers; Healthy eating – healthy snacks; Weight loss – healthy snacks; Healthy diet – healthy snacks; Wellness – healthy snacks

American Diabetes Association website. Healthy food choices made easy. www.diabetes.org/nutrition/healthy-food-choices-made-easy. Accessed June 8, 2022.

Centers for Disease Control and Prevention website. How to use fruits and vegetables to manage your weight. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Updated June 3, 2022. Accessed June 8, 2022.

U.S. Department of Health and Human Services website. Healthy snacks: quick tips for parents. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents. Updated December 2, 2021. Accessed June 8, 2022.

Updated by: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC – Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. D.A.M. Editorial team.

Browse the Encyclopedia

Seven Healthy Snacks Under 200 Calories • INMYROOM FOOD

Every girl faces the daily challenge of choosing the right snacks for the day. We simplify the task and share cool recipes in the best traditions of proper nutrition.

Polina K

The importance of a proper snack can hardly be overestimated. If between the main meals you are used to eating fast food, buns, chocolate bars and other products whose composition is far from perfect, then very soon you will see not the most pleasant effect. As a rule, the state of health worsens, excess weight appears, and the appearance leaves much to be desired.

A proper snack with a rich, balanced composition, on the contrary, will only benefit the body: the metabolism will speed up, sugar will not jump sharply and provoke hunger, the digestive system will normalize. The result is a toned body and a great mood 24/7.

KitchenMag has put together a selection of 7 recipes for the perfect balanced snack.

Spiced pistachio yoghurt

Natural yoghurt is the perfect snack throughout the day. Choose options without all sorts of additives and flavors. They contain a minimum of calories and a maximum of vitamins and minerals. To make yogurt tastier and even healthier, add additional ingredients to it: for example, nuts and spices. We share the recipe for yogurt with spices and pistachios.

Sesame Granola

Essentially, granola is homemade, highly nutritious muesli. What distinguishes them from store-bought ones is that you can be absolutely sure of the beneficial composition of granola. It will certainly not contain palm oil and other preservatives. How to make sesame granola. For a snack, combine it with natural yogurt or milk.

Quick Hummus

Hummus is the perfect dish. If you haven’t tried it yet, now is the time to fix it. Love at first bite is guaranteed. Hummus is low in calories and nutritious. Snacking on them is a real pleasure. And it’s great that hummus can be prepared in minutes. We share a great recipe. Add vegetable sticks or whole grain bread, if desired.

Eggs with yogurt filling

Eggs are a valuable source of quality protein. Such protein saturates the body with energy and nutrients for a long time. Cook eggs not only for breakfast, but also as a snack. To diversify the taste of a familiar dish, add additional ingredients. We know a cool recipe and willingly share it with you. We tell you how to cook eggs with yogurt filling.

Shrimp with Spinach

Shrimp is a valuable source of quality protein. Seafood can be safely eaten as a snack. Just reduce the portion slightly and do not add anything extra. Such a snack will instantly restore strength, overcome hunger and give a sense of peace. How to cook shrimp with spinach.

Tuna with tomatoes

If you are very hungry, you can choose the most satisfying and nutritious snack. For example, tuna with tomatoes. The latter contains fiber, antioxidants and vitamins. And tuna is a valuable source of healthy fats, which have the most beneficial effect on health and figure.

Apple, Pear and Celery Salad

Another great option for a mid-day snack is this juicy and nutritious salad. Combine your favorite ingredients. We offer to prepare a salad with apple, pear and celery. This tasty and healthy dish will cheer you up and energize you until the next meal.

Teaser photo source: Kaboompics

Easy, healthy snacks with only 200 calories that fit perfectly into any diet

food

weight loss

tips

useful

09/22/2014

5416

Dieters and those who lead a healthy lifestyle should know that snacking can be both a great ally in the fight against extra pounds, and the worst enemy of weight loss. To always be in great shape, you need to follow the right diet, namely, adhere to the principle of multiple meals in small portions. But if every time it’s time for a snack, you eat sweets and cookies, then with all your desire you will not lose weight, but only gain extra pounds. To always stay in great physical shape, we invite you to find out what healthy light snacks, which contain only 200 calories, will help you with this.

Banana and peanut butter – 210 kcal

1 medium banana herd, melon and almonds – 180 kcal

150 gr. light yogurt

1 cup melon

8 almonds

Vegetables, peanut butter and apple – 212 kcal

1 medium apple 901 01 1 st. l. peanut butter
1/2 cup carrots
1/2 cup celery

Muesli and apple bar – 220 kcal

1 medium apple
1 muesli bar

900 03

Yogurt and apricots – 135 kcal

150 g light yoghurt

6 apricots

Cottage cheese and banana – 200 kcal

1 medium banana 25 kcal

1 medium apple
8 wheat crackers
1 slice brie

Whole grain crackers, peanut butter and jam – 225 kcal

900 03

4 whole grain crackers
1 tablespoon peanut butter
1 tablespoon low calorie jam

Fresh cucumber and low fat cheese – 128 kcal

Three to four slices of fresh cucumber

Two slices of reduced fat cheese

Nuts and raw vegetables – 163 kcal

30 g any nuts

0.