6 healthy snacks for 200 calories or less
Here’s one weight loss tip you can get on board with: Eat more throughout the day to slim down. Having small snacks (under 200 calories) between meals keeps you full so you don’t overeat at lunch or dinner, stabilizes your blood sugar and boosts your metabolism.
“The goal with snacks is to help keep you full so you don’t overeat later,” says Jennifer Teems, MS, RD, LD, a clinical dietitian at Piedmont Atlanta Hospital. She recommends the following healthy snacks that are easy to bring to school or the office:
Snacks under 200 calories*:
- ¼ cup of nuts is a great source of healthy fat and protein. That’s about an egg-sized portion.
- An apple with a tablespoon of peanut butter.
- A cup of grapes with an ounce of cheese (1 ounce of cheese is about the size of your whole thumb, from base to tip).
- 2 tablespoons of hummus and raw veggies like carrots, celery, cauliflower or broccoli.
- Air-popped popcorn. Choose a portion-controlled version that is low in fat. Many microwave popcorns now come in 100 calorie bags.
- A fruit-and-nuts bar. Teems likes KIND bars because they aren’t highly processed.
*The exact calorie count for these snacks may vary. Read nutrition facts to get an accurate count of what you are consuming.
Snacking tips:
- Look for protein and fiber in every snack. Protein tides you over until your next meal and fiber regulates digestion.
- Avoid the vending machine. Sugary, processed foods won’t keep you satiated for long.
- Be prepared. The workday can be hectic, so plan ahead and pack non-perishable snacks you can keep at your desk. If you do choose a perishable snack, like cheese, make sure you have access to a refrigerator.
- Eat as many veggies as you want. There’s no limit here, says Teems. But be careful – too much fiber can lead to uncomfortable digestive symptoms.
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FAQs
Snacks under 200 calories*:
An apple with a tablespoon of peanut butter. A cup of grapes with an ounce of cheese (1 ounce of cheese is about the size of your whole thumb, from base to tip). 2 tablespoons of hummus and raw veggies like carrots, celery, cauliflower or broccoli. Air-popped popcorn.
What is an example of 200 calories? ›
For example, you'd have to eat three medium-sized apples or two bananas to get to the 200 calorie mark. That's a lot of fruit (and more than we typically recommend in one sitting!). Veggies are super low in calories. You'd have to eat seven cups of chopped celery or 10 cups of chopped broccoli to hit 200 calories.
What healthy snack is 150 calories? ›
Popcorn is a great snack for when you want something crunchy that will take you a while to eat. You'll get about 100 calories and 3 grams each of protein and fiber in a three-cup serving, so just grab another cup and a half for an even 150-calorie snack.
How much popcorn is 200 calories? ›
If you share an unbuttered (8-cup) small with a fellow moviegoer, each of you will walk away with about 200 calories (seasoned with 340 milligrams of sodium). That's the best you can expect from movie theater popcorn, unless you ask the theater to pop you a batch without salt.
Is 200 calories too much for a snack? ›
In general, it's best to eat snacks that provide about 200 calories and at least 10 grams of protein to help you stay full until your next meal. Frequency. Your number of snacks varies based on your activity level and meal size.
How many eggs are 200 calories? ›
Low-calorie foods: Eggs
Eggs are full of proteins, iron, vitamins, and minerals, so they make a great snack or addition to your meal. 200 calories equals three eggs, but we recommend one a day for balance.
What fruit has 200 calories? ›
For instance, one mango is 200 calories and has 50 grams of carbs and 24 grams of sugar, whereas it takes 200 calories-worth of raspberries to reach anywhere near those breakdowns.
What is a healthy snack all day? ›
Protein- and fiber-rich snacks are good choices to help keep you satisfied throughout the day. Examples of healthy, filling snacks include hummus and sliced veggies; cheese and olives; and yogurt with fruit, nuts, and seeds.
How can I eat 1 200 calories a day without being hungry? ›
To stay at 1,200 calories a day, you should plan your meals in advance and ensure they are balanced with a variety of nutrient-dense foods. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help you stay full while keeping your calorie intake low.
Will I lose weight if I eat 200 calories? ›
Overall, a 200 calorie per day diet can be an effective way to lose weight — as long as it's done in a healthy manner that includes plenty of nutrient-dense foods and regular physical activity.
Here are some of our favorite healthy snacks, all under 250 calories (hoorah!): 4 slices turkey breast and one string cheese = 140 calories. 2 celery stalks and 2 tablespoons peanut butter = 225 calories. ½ cup strawberries and 25 almonds = 184 calories.
What is a snack that has 100 calories? ›
Cottage Cheese and Cantaloupe
Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100.
