200 Calorie Snacks

Meal Planning & Nutritious Know-how

By Ted KallmyerUpdated May 22, 2023

Snacks with some protein, fiber, and a little healthy fat are usually the best because they leave you satisfied for longer.

Pictures and calorie information are listed for ten snacks that will help you survive the unhealthy snack onslaught between meals. I’ve also included macro amounts.

Banana & Natural Peanut Butter – 195 Calories

• 1 Medium Banana
• 1 Tablespoon Natural Peanut Butter (just peanuts and salt)

Macronutrients: Carbs 26g, Protein 5g, Fat 8g.

Veggies, Peanut Butter & Apple – 209 Calories

• 1 Medium Apple
• 1 Tablespoon Natural Peanut Butter (just peanuts and salt)
• 1/2 Cup Carrots
• 1/2 Cup Celery

Macronutrients: Carbs 33g, Protein 4g, Fat 8g.

Granola Bar & Apple – 220 Calories

• 1 Medium Apple
• 1 Kashi Chewy Granola Bar (buy from Amazon)

Macronutrients: Carbs 42g, Protein 6g, Fat 5g.

Triscuits, Peanut Butter & Orange – 226 Calories

• 5 Triscuits
• 1 Tablespoon Natural Peanut Butter (just peanuts and salt)
• 1/2 An Orange

Macronutrients: Carbs 28g, Protein 7g, Fat 11g.

Yogurt & Apricots – 180 Calories

• 6 oz. Dannon Light and Fit Yogurt
• 6 Dried apricots

Macronutrients: Carbs 39g, Protein 6g, Fat 0g.

Cottage Cheese & Banana – 235 Calories

• 1 Medium Banana
• 3/4 Cup Low-Fat Cottage Cheese

Macronutrients: Carbs 29g, Protein 21g, Fat 4g.

Wheat Thins, Cheese, & Apple – 193 Calories

• 1 Medium Apple
• 8 Wheat Thins
• 1 Wedge of Light Laughing Cow Cheese

Macronutrients: Carbs 34g, Protein 3g, Fat 6g.

See the top 75 carb, protein, and healthy fat rich foods.

Crackers, Peanut Butter & Jam – 210 Calories

• 3 Graham Cracker Squares
• 1 Tablespoon Natural Peanut Butter (just peanuts and salt)
• 1 Tbsp Low Sugar Jam

Macronutrients: Carbs 24g, Protein 5g, Fat 10g.

Yogurt, Melon, & Almonds – 226 Calories

• 6oz Dannon Lite & Fit Yogurt
• 1 Cup Melon
• 8 Almonds

Macronutrients: Carbs 38g, Protein 9g, Fat 5g.

Granola Bar & Grapes – 202 Calories

• 1 Kashi Chewy Granola Bar (buy from Amazon)
• 1 Cup Grapes

Macronutrients: Carbs 26g, Protein 7g, Fat 5g.

Like dark chocolate as a snack? See the dark chocolate guide.

How do these compare to the average snack?

If we compare the above snack ideas to some common choices, we can see how significant calories can be saved by choosing the snacks pictured above.

Not to mention, they also deliver much better nutrition!

• Snickers Candy Bar: 280 Calories
• 24 Doritos Chips (2oz/56g): 300 Calories
• Starbucks Vanilla Latte (grande): 250 Calories
• Little Debbie Swiss Cake Rolls: 270 Calories
• McDonald’s Angus Swiss and Mushroom Snack Rap: 410 Calories
• DQ Cookie Dough Blizzard (small): 710 Calories
• 1 Dunkin’ Donuts Blueberry Cake Donut: 340 Calories
• Lay’s Classic Potato Chips (2oz/56g): 320 Calories

The next time you’re out at the mall and think a DQ blizzard is a tempting snack, resist! Even the mini size is around 420 calories!

See 300 Calorie Meals and under 400 Calorie Lunches

By Ted Kallmyer – an ISSA-certified Specialist in Fitness Nutrition, author, and macros coach.

With my help, 14,000+ clients have conquered their body transformation goals.

🔥 Pick my tried-and-true self-guided program or enjoy my individualized coaching.

34 Best Low-Calorie Snacks – Satisfying 200-Calorie Snack Ideas

1

Walnut-Stuffed Dates

OatmealStories//Getty Images

Walnuts are unique among nuts because they mostly contain good, polyunsaturated fats including a rich source of omega-3. Polyunsaturated fats are recommended by the Dietary Guidelines for Americans as a replacement for saturated fat and may also provide satiety benefits. And increasing daily consumption of nuts, like walnuts, is associated with less long-term weight gain and a lower risk of obesity in adults.

Stuffing naturally sweet dates with walnuts makes for an energy-supporting snack that is packed with nutrients and totally satisfies a sweet tooth.

Serving size: 1/4 cup dates (about 5 dates) + 1/8 cup walnuts
Calories: 200

2

Greek yogurt and berries

Guido Mieth//Getty Images

If you’re craving something creamy and sweet, reach for your tub of yogurt in the fridge—but steer clear of brands with added sugar. A serving of plain Greek yogurt topped with a handful of berries is a protein-rich, fiber-filled snack, says Tamara Duker Freuman, M.S., R.D., C.D.N., author of The Bloated Belly Whisperer. The berries lend a natural sweetness, while Greek yogurt provides gut-boosting probiotics.

Serving size: 3/4 cup 2% Greek yogurt and 1 cup blueberries
Calories: 163

3

Apples and pistachios

Brent Hofacker / 500px//Getty Images

Making a snack board with apples and pistachios makes for a satisfying snack that offers a slew of features and benefits.

Apples provide satiating fiber, plant compounds, and nutrients like vitamin C. The pistachio addition adds a unique benefit to this snack because they are one of the very few foods high in antioxidants that are also a complete protein—meaning they have all nine essential amino acids normally found in animal-based proteins.

Serving size: 1 medium apple + 1 oz pistachios (about 49 kernels)
Calories: 255

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4

Tuna salad and veggies

DejanKolar//Getty Images

This twist on a tuna salad sandwich is lighter but just as satisfying. “Mix a 3-ounce can of tuna with low-fat mayo or a bit of mashed avocado,” says Freuman, then pair it with cucumbers or nestle the mixture in endive leaves. You’ll get filling protein from tuna and tons of fiber from the veggies.

Serving size: 1/2 cup tuna salad + 1 cup veggies
Calories: 272

5

Lentil soup

Fudio//Getty Images

Who says a snack can’t be leftovers? If you’­re craving something warm and filling, opt for a cup of lentil soup, which is loaded with plant-based protein and fiber to keep you full, Freuman says. And since lentil soup is a melting pot of spices, you’ll feel satisfied with all the delicious flavors coming through in your dish.

Serving size: 1 cup
Calories: 160

6

Guacamole and broccoli

serezniy//Getty Images

Trade in tortilla chips for broccoli florets, either raw or steamed when you need a crunchy fix, Ilana Muhlstein, M.S., R.D.N., creator of 2B Mindset, suggests. “Many grocery stores now sell refrigerated or frozen broccoli florets that can be steamed in the microwave, making it easy to prepare at your workplace,” she says. Plus, avocado is packed with healthy omega-3 fats, as well as vitamins and minerals.

Serving size: 1/2 cup guacamole + 1 cup broccoli
Calories: 230

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7

Banana whip

natashamam//Getty Images

This play on a whipped mousse packs a big punch of protein. Mix a serving of plain, unsweetened Greek yogurt with 1/4 banana sliced and two tablespoons of powdered or regular peanut butter, then top it all with a sprinkle of ground cinnamon, suggests Muhlstein. “When stirred together, this snack tastes like a whipped mousse or cheesecake, and it’s the perfect choice for those times when you won’t be eating your next meal for a while,” she says.

Serving size: 3/4 cup 2% Greek yogurt + 1/4 banana + 2T peanut butter
Calories: 335

8

Goat cheese and pears

Metkalova//Getty Images

In the mood for something cheesy? Try pairing 1 ounce of salty goat cheese with fiber-rich pear slices for a sweet and savory snack that tastes more decadent than it is, Freuman says. If you can’t find—or don’t like—pears, swap for an apple instead.

Serving size: 1 oz goat cheese + 1 medium pear
Calories: 206

9

Hardboiled eggs and a side of fruit

istetiana//Getty Images

When you can’t decide whether to go salty or sweet, have both. Pair a hardboiled egg with a serving of melon or your favorite fruit, Freuman says. The protein in the egg will fill you up and melons have a high-water content, giving you a hydrating energy boost.

Serving size: 2 large eggs + 1 cup strawberries
Calories: 203

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10

Dry-roasted chickpeas

Dzevoniia//Getty Images

Instead of reaching for a bag of chips, try dry roasting a big batch of chickpeas. Add your spices to them, like cumin, black pepper, and paprika, or make it sweet with cinnamon, nutmeg, and a touch of honey. Then, portion them out in 1/3 cup and munch on them alongside a piece of fruit or a handful of raw veggies, Freuman says.

Serving size: 1 oz
Calories: 120

11

Lox with cream cheese on crackers

DronG//Getty Images

Revamp your bagel order with this lower-carb, yet filling version. Top a few whole-grain crackers (Freuman’s favorite is Scandinavian-style whole-grain crispbreads) with cream cheese or another spreadable cheese spread, a slice of smoked salmon, and a sprinkle of everything bagel seasoning or fresh herbs. Voila, snack time just got more sophisticated!

Serving size: 4 oz lox + 1T cream cheese + 7 crackers
Calories: 295

12

Caprese skewers

GreenArtPhotography//Getty Images

Eating on a stick not only helps with portion control but gives you another interesting, creative way to enjoy your food. Combining mozzarella balls with fresh basil leaves and cherry tomatoes offers a nice balance of protein, fiber, and fat in one snack.

Serving size: 1 oz mozzarella balls + 3 oz cherry tomatoes (about 5) + basil
Calories: 95

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13

Almonds with a side of fruit

Arx0nt//Getty Images

Almonds are a good source of healthy fats, protein, and fiber, making them a go-to, low-calorie snack. Enjoy a serving of these nuts with a piece of fruit for additional fiber and sweetness without the sugar crash, Freuman says. Keep a bag of almonds in your purse, gym bag, or desk drawer for easy access.

Serving size: 1 oz almonds + 1 medium apple
Calories: 257

14

Cottage cheese and veggies

Westend61//Getty Images

Cottage cheese is an underrated protein superstar, with about 10 grams of the macronutrient in a half-cup serving. It also takes well to a variety of flavors, so you can pump up your dip with your favorite spices and herbs. Serve them with some crudite for dunking, and you’ve got a healthy, low-calorie snack in seconds.

Serving size: 1/2 cup cottage cheese + 1 cup broccoli/cauliflower
Calories: 130

15

Vegan queso and veggies

LauriPatterson//Getty Images

If you love nachos, this healthy twist gives you the cheesy flavor you crave minus the extra saturated fat and calories. “I recommend looking for dairy-free queso at health-food stores. They’re low in calories but taste very decadent, so it’s a satisfying snack that’s good for you, too,” Muhlstein says. Many vegan queso dips include nutritional yeast, which is B-vitamin-packed yellow powder that many vegetarians and vegans use to impart a cheesy flavor in dishes. Pair it with your favorite raw or steamed veggie.

Serving size: 1/4 cup queso + 1 cup baby carrots
Calories: 100

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16

Celery sticks with peanut butter

bhofack2//Getty Images

This childhood favorite is just as enjoyable as a busy adult. Stick to 2 tablespoons of peanut butter (or your favorite nut butter) and enjoy with plenty of crunchy celery sticks, says Freuman. Just be sure to read the ingredient labels carefully when choosing natural nut butters; many sneak in added sugar for taste.

Serving size: 2 stalks + 2 tbsp peanut butter
Calories: 201

17

Chia pudding

Getty Images

Chia seed pudding will fill you up fast when you’re hankering for something creamy and sweet. These tiny but mighty seeds pack protein and heart-healthy omega-3 fatty acids. Mix chia seeds with a milk base (low-fat cow’s milk or unsweetened nut or soy milk, for instance) and pop it in the fridge to set (typically overnight), then give it some natural sweetness with a few fresh mango or banana slices, Freuman says.

Serving size: 1/4 cup chia seeds + 1 cup oat milk
Calories: 340

18

Turkey roll-ups

milanfoto//Getty Images

Nitrate-free, low-sodium deli meat make a great, low-calorie snack when you’re in a pinch. Wrap a few slices of deli turkey meat around cucumber or pickle spears with a touch of mustard for extra flavor, Freuman says. It’s a hit of lean protein that’s heavy on flavor, making it satisfyingly filling.

Serving size: 4 oz turkey + 1 oz cheddar cheese + 1 tbsp hummus
Calories: 250

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19

Apple slices and nut butter

Getty Images

You can’t go wrong with peanut butter and apples. This timeless snack delivers lean protein, healthy fats, and carbs for fast energy, making it a good snack to enjoy before a workout. Simply smear a serving of your favorite nut butter on crisp apple slices, Freuman says.

Serving size: 1 medium apple + 1 tbsp almond butter
Calories: 194

20

Egg whites and veggies

nicolesy//Getty Images

If you have time to whip up a quick snack, consider an egg white and veggie scramble or omelet. Top egg whites with your choice of seasoning and some veggies for a low-calorie protein boost to keep you full until your next meal. Or, pair it with your favorite raw veggies for a burst of freshness, says Muhlstein. You can even buy liquid egg whites at the supermarket and microwave a serving in a cup for an easy office snack.

Serving size: 1 cup egg whites + 1/2 cup mushrooms/bell peppers
Calories: 153

Alyssa Jung

Alyssa is a senior editor for the Hearst Lifestyle Group Health Newsroom, supporting Prevention, Good Housekeeping, and Woman’s Day. She previously worked at Reader’s Digest, where she was Research chief, responsible for the health vertical of their site, and edited health content for the print product and special projects. She has also freelanced for Chowhound, HealthiNation.com, Huffington Post, and more.

Lauren Manaker, M.S., R.D.N., L.D.

Registered dietitian

Lauren Manaker M.S., R.D.N., L.D., is an award-winning registered dietitian, three-time book author, and freelance writer who specializes in women’s health, wellness, and lifestyle trends. Along with being a regular contributor to various health-focused outlets like EatThis.com, VeryWell Health, and Eating Well, she manages her Instagram account @LaurenLovesNutrition, where she shares evidence-based nutrition information in an approachable way.  

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Under 200 Calories: 3 Simple Healthy Snack Rules Most People Don’t Know About

• Lifestyle

Feeling hungry after breakfast but it’s not time for lunch yet? So, it’s time to organize a snack for yourself with the help of healthy products, and most importantly – do it right.

February 14, 20231

Source:

iStockphoto

There is an opinion that any snack, that is, eating outside of breakfast, lunch and dinner, is evil. But many nutritionists say that to keep yourself in shape, it is better to eat 4-6 times a day in small portions – and snacking may well fit into this concept.

But how to snack properly? We deal with leading expert of the CMD Center for Molecular Diagnostics of the Central Research Institute of Epidemiology of Rospotrebnadzor Yulia Zotova.

The first rule of healthy snacking is the correct time is . When should you schedule snacks? The specialist recommends planning snacks between breakfast and lunch, between lunch and dinner, as well as after dinner – but no later than 1.5 hours before bedtime.

The second rule is such a snack should consist of foods rich in proteins and complex carbohydrates. It is this kind of food that can give a long-lasting feeling of satiety. But after sweet foods and fast carbohydrates, you will soon want to eat again.

The third rule is not to make a full meal out of a snack. The calorie content of such an intermediate meal should be about 100-200 kcal.

Read also

What foods are better to take if you are hungry, but not yet ready for a full meal? Of the fruits, the doctor advises to pay attention to the apple, pear, orange and banana.