Understanding What Food Is 158 Calories: A Guide to Smart Snacking

January 4, 2026 •

3 min read

According to nutritional data, a 100-gram serving of cooked lean chicken breast provides exactly 158 calories, offering a definitive answer to what food is 158 calories. Understanding how different portion sizes translate into this specific calorie count is a key skill for mindful eating and dietary control.

Quick Summary

This guide breaks down exactly what foods and specific portion sizes equate to 158 calories, covering everything from protein sources to satisfying snacks and meal components.

Key Points

Lean Chicken Breast: A 100-gram serving of cooked lean chicken breast provides exactly 158 calories, making it a reliable protein source.
Two Hard-Boiled Eggs: At just over 150 calories, two hard-boiled eggs are a convenient and protein-packed snack option.
Raw Nuts: A one-ounce portion of raw nuts, like cashews, contains approximately 157 calories, offering a great source of healthy fats.
Cooked Pasta: A 100-gram serving of plain, boiled pasta is a common 158-calorie carbohydrate portion.
Low-Fat Cottage Cheese: A full cup of low-fat cottage cheese is a satisfying, protein-dense snack at 163 calories, very close to the target.
Mindful Snacking: Using specific calorie targets helps build awareness of portion sizes and the energy density of different foods.

Why Is Knowing Specific Calorie Counts Important?

Tracking calories is a popular strategy for weight management, but focusing on specific numbers like 158 can seem overly precise. The real value lies in using this number as a learning tool to understand portion sizes and the energy density of different foods. A small, fixed calorie target can serve as a benchmark, training your eye to recognize appropriate servings without needing a calculator every time.

Lean Protein Options for 158 Calories

Protein is crucial for satiety, and several lean protein sources offer excellent 158-calorie portions:

Chicken Breast: As mentioned, a 100-gram serving of cooked, skinless, boneless chicken breast is precisely 158 calories. This is a great base for a salad or small meal.
Lean Beef Mince: A 100-gram portion of cooked lean beef mince is approximately 157 calories, almost exactly the target.
Eggs: Two hard-boiled eggs clock in at just over 150 calories, offering a quick, protein-rich snack. The specific count can vary, but they are a reliable, portable option.

Carbohydrate Choices at 158 Calories

For those looking for a carbohydrate source, several options fall into this range:

Cooked Pasta: Roughly 100 grams of plain, boiled pasta contains about 158 calories. This is a smaller portion, suitable for a side dish rather than a main course.
Cooked White Rice: A cup of cooked white rice is higher in calories (around 204 calories), but a smaller, three-quarters-cup portion would be closer to 158 calories.
Chicken Egg Roll: A single, 2.8-ounce chicken egg roll contains 158 calories, making it an easy, pre-portioned option.

Snack Ideas that Hit the 158 Calorie Mark

Snacking can be a mindful part of a diet, and these options help keep you on track:

Nuts: A one-ounce portion (about 28 grams) of raw nuts, like cashews, contains approximately 157 calories. This portion offers healthy fats and fiber.
Cottage Cheese: A full cup (226 grams) of low-fat cottage cheese is around 163 calories, very close to the target, and provides a significant protein boost.
Avocado and Crackers: Mashing a third of a cup of avocado with lime juice and serving it with 6 multigrain crackers offers a healthy, fat-rich snack for about 150 calories. Adjust the portion slightly to hit 158 calories precisely.
Air-Popped Popcorn: Two cups of plain, air-popped popcorn provide a high-volume, low-calorie snack option.

Comparison Table: 158-Calorie Food Portions

To illustrate the diversity of options, here is a comparison of what a 158-calorie serving looks like for different food types:


Food Item	Portion Size	Primary Nutrient	Notes
Cooked Chicken Breast	100 grams	Protein	Lean, satiating option.
Raw Nuts (Cashews)	28 grams (1 ounce)	Healthy Fats	Energy-dense, good for a quick boost.
Cooked Pasta	100 grams	Carbohydrates	Smaller portion for a side dish.
Two Hard-Boiled Eggs	2 large eggs	Protein & Fats	Portable and filling snack.
Low-Fat Cottage Cheese	Approx. 1 cup	Protein	High-volume, dairy-based snack.

Creating Balanced Mini-Meals at 158 Calories

While 158 calories is not a full meal, it can be a component of one. For example, combine a 100-gram portion of cooked chicken breast with a high-volume, low-calorie side. A large serving of mixed greens and a low-calorie dressing would keep the total meal around 200 calories while providing substantial volume and nutrients. This approach teaches you how to build a complete plate by understanding the calorie contribution of each ingredient.

For more in-depth nutritional information on specific ingredients, the USDA FoodData Central database is an excellent authoritative resource for detailed dietary data.

Conclusion

Identifying specific portion sizes for calorie targets like 158 calories is a practical way to foster better nutritional awareness and mindful eating. From a 100-gram serving of lean chicken breast to a single chicken egg roll or a handful of nuts, a wide variety of foods can fit this count. The key is to select nutrient-dense options that align with your overall dietary goals. By recognizing these portion benchmarks, you can make more informed food choices, control your overall calorie intake, and make progress toward your health and wellness objectives without feeling overly restricted.

Frequently Asked Questions

A 100-gram portion of cooked, skinless, and boneless chicken breast is a perfect example of what food is 158 calories.

Two large, hard-boiled eggs contain just over 150 calories, making them a great snack option very close to the 158-calorie mark.

A single, 2.8-ounce chicken egg roll contains 158 calories, serving as an exact, pre-portioned example.

A one-ounce (28-gram) serving of raw nuts, such as cashews, is approximately 157 calories, offering healthy fats and protein.

A portion of about 100 grams of cooked pasta is a common 158-calorie serving size, though this can vary slightly by type.

Yes, many snack-sized desserts or specific portions of larger treats can fall in this range. A baked zucchini chip snack is also an option for around 150 calories.

Knowing specific portion sizes helps you develop a better understanding of energy density, improve portion control, and make more intentional dietary choices for weight management.