Healthy Snacking: What Food Has 74 Calories?

October 25, 2025 •

4 min read

A single large egg is packed with approximately 74 calories and a wealth of nutrients, making it a stellar low-calorie choice. When searching for what food has 74 calories, you'll find that some of the most satisfying and wholesome options fall into this range, providing a boost of energy and important vitamins and minerals.

Quick Summary

This guide provides an overview of various nutrient-dense foods and snack options with approximately 74 calories per serving. Learn about the nutritional content of large eggs, cooked beets, tofu, and other low-calorie items to help manage your dietary intake effectively.

Key Points

Single Large Egg: One of the most complete and satisfying 74-calorie foods, providing high-quality protein and essential nutrients.
Cooked Beets: A 1-cup serving of cooked beets offers 74 calories, along with heart-healthy phytonutrients and minerals like folate.
Variety is Key: Other foods near 74 calories include watermelon (2 cups, 75 cal) and tofu (100g, 76 cal), allowing for diverse and flavorful snacks.
Nutrient-Dense Choices: Focus on whole, unprocessed foods that offer significant nutritional value beyond just their calorie count, aiding satiety and overall health.
Strategic Snacking: Combine low-calorie items, like a hard-boiled egg with a side of vegetables, to create a more balanced and filling snack that helps manage hunger throughout the day.
Weight Management Support: Incorporating satisfying, low-calorie foods can help control appetite and reduce overall calorie intake, supporting effective weight management efforts.

The All-Star Egg: A Nutritional Powerhouse

When you ask what food has 74 calories, one of the most complete answers is a single large egg. This small, affordable food is a nutritional giant, containing a powerful combination of high-quality protein and essential fats. Many people mistakenly believe the yolk is bad for you, but it contains a majority of the egg's beneficial vitamins and minerals. Incorporating eggs into your diet is a simple and effective way to feel full and satisfied for longer, which can help reduce overall calorie intake throughout the day. Eggs are incredibly versatile and can be prepared in numerous ways, from simple hard-boiled snacks to scrambled eggs mixed with vegetables for a more substantial meal. Their satiety-boosting properties make them an excellent choice for anyone looking to control their appetite and manage weight.

Beyond the Egg: Other Foods Around 74 Calories

While a large egg is a great example, other delicious and healthy foods offer a similar calorie count in a sensible portion. Diversifying your diet with different low-calorie options ensures you receive a wide spectrum of nutrients. Here are a few examples:

Cooked Beets: A 1-cup serving (170 grams) of cooked beets contains approximately 74 calories. These vibrant root vegetables are rich in beneficial nutrients like folate and manganese and contain phytonutrients that can promote heart health. They can be a flavorful and nutritious addition to salads or enjoyed on their own as a side dish.
Tofu: A 100-gram serving of tofu has around 76 calories, making it a very close alternative. This plant-based protein is a great option for vegetarians and vegans or anyone looking to reduce their meat consumption. It is very versatile and can be scrambled, fried, or baked.
Watermelon: Though the calorie count varies slightly by serving, two cups of cubed watermelon (250 grams) is a hydrating snack with about 75 calories and no fat. Watermelon is a rich source of amino acids and a great way to cool down and get a fiber boost on a hot day.
Orange: A single medium orange contains approximately 72 calories. This citrus fruit is well-known for its high vitamin C content, which is important for immune function and skin health. Its fiber content also contributes to a feeling of fullness.

Making the Most of Your 74-Calorie Snack

To maximize the nutritional and satiating benefits of your low-calorie foods, consider how you combine and prepare them. The key is to create balanced snacks that include protein, healthy fats, and fiber to keep you full and energized. For instance, a hard-boiled egg provides a solid protein base, while combining it with a serving of vegetables adds crucial fiber and vitamins. Using meal prep to portion out snacks can also help you stick to your calorie goals and avoid overeating.

Creative Low-Calorie Snack Combinations

Creating interesting and delicious snacks is easy with these low-calorie ingredients. Here are some ideas to try:

Curried Egg Salad: Mash a hard-boiled egg with a teaspoon of Greek yogurt and a sprinkle of curry powder. Serve with a few cucumber slices.
Simple Beet Salad: Combine cooked, chopped beets with a tablespoon of crumbled feta cheese for a savory and satisfying treat.
Spiced Tofu Bites: Bake cubes of tofu with a dash of smoked paprika and garlic powder until crispy for a protein-rich, savory snack.
Watermelon Skewers: Cube watermelon and arrange on skewers with fresh mint leaves for a refreshing, visually appealing snack.

Calorie and Macronutrient Comparison

To illustrate the diverse nutritional value of these similarly-caloried foods, here is a comparison table:


Food Item	Serving Size	Calories (approx.)	Protein (g)	Fat (g)	Carbs (g)
Large Egg	1 large egg	74	6.2	5	<1
Cooked Beets	1 cup (170 g)	74	2.8	<1	17
Tofu (Firm)	100 g	76	8	4.8	3

Low-Calorie Eating and Overall Wellness

While focusing on low-calorie foods like those around 74 calories can be beneficial for weight management, it's important to view them as part of a balanced and varied diet. A sustainable, healthy diet emphasizes whole foods, a mix of macronutrients, and consistent physical activity. Counting calories can be a helpful tool, but it's essential to not sacrifice nutritional value for a low-calorie number. Foods like the large egg and cooked beets provide far more than just calories; they offer a host of vitamins, minerals, and other compounds that contribute to overall health.

Conclusion

Ultimately, understanding what food has 74 calories reveals that many nourishing and delicious options exist. A single large egg stands out as a prime example, but cooked beets, watermelon, and tofu also provide similar low-calorie counts while offering unique nutritional benefits. By integrating these nutrient-dense foods into your diet, you can enjoy satisfying snacks that support your health and weight management goals. Making mindful, informed choices about what you eat can lead to lasting improvements in your overall well-being. For more insights on nutritional values, resources from trusted organizations like the NIH can provide additional information.

Frequently Asked Questions

A single large egg is one of the most prominent examples of a food with approximately 74 calories. Additionally, a one-cup serving (170 grams) of cooked beets also contains about 74 calories.

Eating foods with a modest calorie count can be beneficial for managing weight and overall health. Foods like eggs and beets are often nutrient-dense, providing essential protein, vitamins, and minerals that help you feel full and satisfied without a high energy load.

Yes, a single large egg is an excellent snack option. With its 74 calories and high-quality protein, it is very filling and can help curb your appetite until your next meal. It can be prepared in advance for a quick, convenient snack.

Other foods with a similar calorie count include a 100-gram serving of tofu (76 calories), two cups of cubed watermelon (75 calories), or a medium orange (72 calories).

You can incorporate these snacks by planning them into your day. For example, have a hard-boiled egg for an afternoon energy boost, or add cooked beets to a salad. Combining these foods with other low-calorie options, like raw vegetables, can create more satisfying meals.

No, not all foods with 74 calories are equally healthy. It is important to focus on nutrient-dense options like eggs and vegetables, which provide vitamins, minerals, and protein. In contrast, 74 calories from an ultra-processed snack may not offer the same health benefits.

Low-calorie foods are often high in water and fiber, which adds volume to your meals and helps you feel full without consuming excess calories. Integrating nutrient-dense, low-calorie options as snacks or side dishes can help reduce your overall daily energy intake, supporting weight management efforts.