Fueling Your Day: What Snack Is 250 Calories?

October 6, 2025 •

4 min read

According to the Harvard T.H. Chan School of Public Health, aiming for a snack of about 150-250 calories is a general guideline for healthy eating and appetite control. Finding satisfying, nutritious options is key to preventing unhealthy cravings, so understanding what snack is 250 calories can be a game-changer for your diet.

Quick Summary

This guide provides numerous examples of healthy, portion-controlled snacks that fall around 250 calories. It details both savory and sweet options, focusing on balancing protein, fiber, and healthy fats for maximum satisfaction. Practical preparation tips and nutritional comparisons are included to help you make informed choices throughout your day.

Key Points

Balance Macronutrients: For maximum satisfaction, combine protein and/or fiber with carbohydrates in your snacks, such as apple slices with nut butter.
Practice Portion Control: Measure out calorie-dense foods like nuts, nut butters, and trail mix to ensure your snack stays around the 250-calorie mark.
Opt for Whole Foods: Prioritize minimally processed whole foods like fruits, vegetables, nuts, and yogurt to maximize nutrient density.
Try Savory and Sweet Combinations: Alternate between options like hard-boiled eggs and almonds or Greek yogurt with berries to satisfy different cravings throughout the week.
Prep Snacks in Advance: Pre-portioning your 250-calorie snacks helps make healthy choices convenient and prevents impulsive, unhealthy eating.

The Strategic Power of 250-Calorie Snacks

Snacking often gets a bad reputation, but when done correctly, it can be a powerful tool for weight management and sustained energy. Instead of derailing your diet, a well-chosen, 250-calorie snack can curb hunger between meals, stabilize blood sugar levels, and provide a necessary energy boost. Portion control is the most critical element, as even healthy foods can lead to weight gain if overconsumed. By understanding exactly what constitutes a 250-calorie serving, you can turn a potential diet trap into a nutritional asset.

Savory Snacks Around 250 Calories

For those who prefer a salty or savory bite, there are many satisfying options that won't compromise your calorie goals. Combining protein and fiber in these snacks will keep you feeling full longer than simple carbohydrates.

Protein-Packed Selections

Hard-Boiled Eggs and Nuts: A classic, simple combination for lasting satiety. Two large hard-boiled eggs provide around 156 calories and are packed with high-quality protein. Pair them with a small handful of about 12 almonds to reach your 250-calorie target while adding healthy fats and fiber.
Cottage Cheese with a Twist: A 4-ounce serving of low-fat cottage cheese (about 92 calories) offers a significant protein boost. Sprinkle with cinnamon and top with a tablespoon of sliced almonds to bring the total to approximately 250 calories, for a creamy, textured snack.
Tuna Salad on Whole-Wheat Crackers: Mix 3 ounces of canned tuna (packed in water) with a touch of light mayonnaise or Greek yogurt. Serve with 5-6 whole-wheat crackers for a savory, filling option that lands near the 250-calorie mark.
Roasted Edamame: A half-cup of cooked edamame is a powerhouse of plant-based protein and fiber, weighing in at about 105 calories. Roast with a small amount of olive oil and a dash of sea salt. Combine this with a quarter-cup of mixed nuts to complete a balanced and satisfying 250-calorie snack.

Crunchy and Flavorful Options

Hummus and Veggies: For a refreshing and crunchy snack, dip a cup of mixed vegetables (like bell peppers, carrots, and celery) into a quarter-cup of hummus. This combination offers a perfect balance of fiber and healthy fats, and is a great option for prepping ahead of time.
Roasted Chickpeas: Crunchy, savory, and loaded with fiber and protein, a cup of roasted chickpeas is a filling snack that delivers approximately 240 calories. Season with your favorite spices, such as garlic powder, paprika, or cumin, for an extra flavor kick.

Sweet and Satisfying Snacks for 250 Calories

If your cravings lean towards something sweet, you don’t have to reach for sugary, processed treats. These options provide natural sweetness combined with fiber and protein to prevent a blood sugar crash.

Fruit-Based Combos

Apple Slices with Peanut Butter: This classic combination is a perfect example of a balanced snack. A medium apple with two tablespoons of natural peanut butter provides around 250-300 calories, offering a satisfying mix of carbs, fiber, and healthy fats. To stay closer to the 250-calorie mark, use one tablespoon of nut butter.
Greek Yogurt with Berries: A 6-ounce container of plain, non-fat Greek yogurt (approx. 100 calories) is an excellent source of protein. Top with a half-cup of fresh or frozen berries and a tablespoon of granola to create a nutrient-dense and delicious snack.
Banana with Almond Butter: Slice one small banana and top with two tablespoons of almond butter for a delicious snack that delivers roughly 280 calories. This option offers sweetness with a substantial dose of protein and healthy fats for sustained energy.

Indulgent but Mindful Treats

Dark Chocolate Trail Mix: Create your own mix with a quarter-cup of unsalted nuts (like walnuts or almonds), dried fruit (such as dried cherries), and a tablespoon of dark chocolate chips. This blend provides healthy fats and antioxidants in a portable, satisfying snack.
Fruit Smoothie: Blend a cup of milk (dairy or non-dairy), half a small banana, and half a cup of mixed berries. This liquid snack is easily customizable and can be a great way to consume extra fruit and protein.

Creating a Balanced 250-Calorie Snack

To make your snacks more satisfying and beneficial for your health, consider the balance of macronutrients. A good snack should include a source of protein and/or fiber to help with fullness and stabilize energy levels. Here are a few strategies:

Pairing is Key: Combine different food groups, such as a carbohydrate source with a protein source (e.g., apple and peanut butter).
Mindful Portioning: Measure your ingredients, especially calorie-dense items like nuts, seeds, and nut butters, to stay within your calorie goal.
Prep Ahead: Portioning snacks into small containers can prevent overeating and make healthy choices more convenient.

Comparison of 250-Calorie Snack Options


Snack Idea	Primary Benefit	Key Macronutrients	Approximate Calories	Portion Size	Notes
Apple & Peanut Butter	Fiber, Heart-Healthy Fats	Carbs, Fat, Protein	~267 kcal	1 medium apple + 2 tbsp natural PB	Portioning nut butter is crucial.
Greek Yogurt & Berries	Protein, Antioxidants	Protein, Carbs	~188 kcal	6 oz plain Greek yogurt + 1/2 cup berries	Use plain yogurt to control sugar.
Roasted Chickpeas	Fiber, Plant-Based Protein	Carbs, Protein, Fiber	~240 kcal	1 cup roasted chickpeas	Easily customizable with spices.
Hummus & Veggies	Fiber, Healthy Fats	Carbs, Fat, Fiber	~100 kcal	1 cup mixed veggies + 2 tbsp hummus	Pair with whole-wheat crackers for more substance.
Hard-Boiled Eggs & Almonds	Protein, Healthy Fats	Protein, Fat	~238 kcal	2 large hard-boiled eggs + 12 almonds	Extremely portable and filling.

Conclusion: Snacking Smartly at 250 Calories

Incorporating nutritious, portion-controlled snacks is a cornerstone of a healthy eating plan. By selecting from a variety of savory and sweet options, you can effectively manage hunger, maintain energy levels, and support your weight management goals. The key is balance and mindful consumption. Whether you opt for a protein-rich cottage cheese mix or a fiber-filled apple with peanut butter, having a pre-planned answer to "what snack is 250 calories?" will set you up for success. Making smart snacking choices helps you stay on track and feel good between meals, without sacrificing flavor or satisfaction.

Visit Harvard Health to learn more about the science of snacking.

Frequently Asked Questions

A quick savory option is two hard-boiled eggs paired with a dozen almonds. The protein and healthy fats will keep you full and satisfied until your next meal.

For a sweet snack, try combining a medium apple with one tablespoon of natural peanut or almond butter. This provides a balance of fiber, carbohydrates, and healthy fat.

Yes, roasted chickpeas are an excellent high-fiber snack. A one-cup serving provides a satisfying crunch and is around 240 calories, while also offering a significant amount of plant-based protein.

A low-prep snack could be a container of plain, non-fat Greek yogurt with a half-cup of berries. Most 6-ounce containers of Greek yogurt are around 100 calories, leaving plenty of room for fruit and a light topping.

To increase the feeling of fullness, focus on snacks that are rich in protein and fiber. Pairing a fiber-rich food (like veggies) with a protein source (like hummus or cottage cheese) is a great strategy.

You can use almond butter, cashew butter, or even sunflower seed butter as an alternative to peanut butter when paired with fruit. A small banana topped with two tablespoons of almond butter is a tasty and filling option.

Yes, a smoothie can be an excellent 250-calorie snack if you control the ingredients. A simple blend of one cup of skim milk, half a banana, and a half-cup of berries fits well within this calorie range.