20 Healthy Snack Ideas That Are Under 200 Calories

This healthy snack adds up to only 183 calories yet packs a punch of protein and fiber. 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. It also has about 6.9 milligrams (mg) of vitamin C, which is 8 percent of your daily value (DV), according to the U.S. Food and Drug Administration (FDA). And 1 tablespoon (tbsp) of peanut butter without added salt has about 96 calories, 3.6 grams (g) of protein, and 8.2 g of fat, per the USDA.

Carrot sticks are a diet staple for good reason. As the USDA notes, 1 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. Try pairing it with 2 tbsp of creamy yogurt-based veggie dip (about 57 calories, per the USDA) for a filling snack that won’t blow your diet.

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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 Westchester, New York. According to the USDA, two bags (totaling about 2 ounces [oz]) provide about 6 g of fiber (21 percent of the DV), along with 4 g of protein. “Plus it has a lot of volume, so you can eat a lot for a 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.

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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 ½ cup of salsa contains about 38. A word to the wise: Store-bought salsa can be high in sodium — the USDA points out that 2 tbsp of Tostitos Chunky Habanero Salsa has a whopping 220 milligrams (mg) of sodium, or 10 percent of the DV. Be sure to read nutrition labels carefully.

Although calories will vary with the weight of the pita, a small whole-wheat pita has about 74 calories, and ¼ cup of hummus has about 146 calories, notes the USDA. Together, the two make a filling snack. Whole grains provide fiber while hummus provides protein. Pair the two foods and you’ll score roughly 5.1 g (18 percent DV) of fiber and 6.5 g (13 percent DV) of protein.

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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 about 84 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 6.7 g of protein and 196 mg of calcium for 15 percent of the DV.

Pitch the mid-morning bagel in favor of this slimmed-down treat. According to the USDA, ½ English muffin has about 64 calories, as well as 2.5 g of protein and 1.3 g of fiber (5 percent of the DV). Meanwhile, a 2-tbsp serving of cream cheese has about 102 calories — you can also trim roughly 65 calories by using a fat-free variety, per the USDA.

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“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 (7.3 mg, or 49 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 207 calories per ¼-cup serving, cashews have 197 calories, and shelled pistachios have about 172, per the USDA.

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 Blueberry Muffin Protein Bar, for example, provides 180 calories and 2 g of sugar, as well as 20 g of protein and 13 g of fiber (60 percent of the DV).

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When your sweet tooth strikes, turn to ½ cup of low- or nonfat frozen yogurt for a great source of protein and calcium. According to the USDA, ½ cup of chocolate nonfat frozen yogurt that’s sweetened without sugar contains roughly 100 calories, along with 4.1 g protein and 148 mg of calcium (11 percent DV). For added nutrients, she recommends topping frozen yogurt with chunks of fresh fruit: ½ cup of fresh raspberries, for example, will add 32 calories and 4 g of fiber (14 percent of the DV).

“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 93 calories, 12.5 g of protein (25 percent DV), and 116.5 mg of calcium (9 percent of the DV). And, according to the USDA, 1 cup of canned mandarin oranges packed in juice has about 72 calories, plus 64.1 mg of vitamin C (71 percent DV) — the perfect kid-friendly, after-school snack. (Just be sure to choose a variety that has little or no added sugar.)

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If you’re looking for an after-dinner sweet snack, try sorbet or sherbet. 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 ½ cup of orange sherbet clocks in at 107 calories, per the USDA. Sorbet, the USDA notes, also comes in a variety of flavor options and has 110 calories per ½ cup.

Two eggs may seem like a measly snack, but the combined 12.5 g of protein in about 148 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 as research has shown.) 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.

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Roll together a 1-oz slice of turkey and a 1-oz slice of cheese to get a nutritious pairing of protein and calcium that, depending on the type of cheese, may slip in under 200 calories. A 28-g slice of deli turkey (about 1 oz) has about 30 calories and 4.1 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 6.8 g of fat and 86 calories per 0.8-oz slice, yet offers 5.9 g of protein and 195 mg of calcium (15 percent of the DV), notes the USDA.

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, 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-sized (¼-inch thick) slice of tomato has about 4, ½ half cup of shredded nonfat mozzarella has about 80, and ½ English muffin contains about 64, for a total of 148 calories in this nutritious snack.

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An 8-oz glass of fat-free chocolate milk can be a rich, satisfying snack (or dessert) for about 168 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 8.5 g of protein and 318 mg of calcium (24 percent of the DV). You’ll also score 455 mg of potassium (covering about 10 percent of the DV), a nutrient that plays an essential role in kidney, heart, muscle, and nerve function, according to the NIH.

Hungry and in a hurry? Turn to the college-student staple snack of low-sugar cereal and nonfat milk. Per the USDA, 1 cup of skim milk offers about 84 calories, and 1 cup of Cheerios provides 104 calories, for a total of just 188 calories.

The key is to choose a healthy cereal that has more fiber than it does sugar and watch the serving size. Cheerios, for example, packs only 1.3 g of sugar, yet offer nearly 2.8 g of fiber (10 percent of the DV), as well as 100 mg of calcium (8 percent of the DV) and 8.1 mg of iron (45 percent of the DV) per cup. Iron is a mineral that’s an essential component of red blood cells, according to the NIH.

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According to the USDA, sliced strawberries have only about 53 calories per cup, yet pack 3.3 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 — 25.2 g — and has just 145 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.”

“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 about 4 calories. Altogether, you get a snack with just 173 calories.

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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 1 cup of frozen blueberries (79 calories), ¾ cup of nonfat milk (about 68 calories), and ¼ cup of plain, nonfat Greek yogurt (about 36 calories) into a simple smoothie with 178 calories total, according to USDA nutrition data. “It provides protein, calcium, and antioxidants,” he says, making this choice an all-around nutrition winner. Plus, berries like blueberries have high levels of antioxidants, which are great for heart health, research has shown.