What can you eat for 70 calories? A Guide to Nutrient-Dense Snacking

October 8, 2025 •

4 min read

Approximately 72 calories are packed into one large hard-boiled egg, offering a significant six grams of protein. If you're looking for low-calorie snacks and wondering what can you eat for 70 calories, many nutrient-dense options can keep you feeling satisfied and energized. Finding satisfying, low-calorie options is key to successful weight management and healthy eating.

Quick Summary

This guide explores a variety of satisfying foods and snacks that fall within a 70-calorie range, emphasizing nutrient density for appetite control. It covers protein-rich options, hydrating fruits and vegetables, and low-calorie dairy choices to help you make smarter, healthier snack selections throughout the day.

Key Points

High-Protein Eggs: One large hard-boiled egg offers about 70-72 calories and six grams of satisfying protein.
Voluminous Veggies: Two cups of raw carrot and celery sticks make a crunchy, low-calorie, and hydrating snack for around 70 calories.
Filling Fiber from Popcorn: Enjoy two cups of air-popped popcorn for approximately 60 calories, providing volume and fiber to help you feel full.
Creamy Greek Yogurt: A half-cup of fat-free Greek yogurt has about 60 calories and is packed with hunger-curbing protein.
Nutrient-Dense Avocado: A portion of half a small avocado provides healthy fats and about 70 calories for a rich, satisfying snack.
Smart Snacking Strategies: Combine low-calorie foods and watch portion sizes for add-ons like dips or dressings to stay within your calorie goal.
Hydration from Watermelon: Two cups of diced watermelon provide hydration and a sweet taste for around 90 calories, showing how high-water-content fruits can be filling.

For those mindful of their calorie intake, finding low-energy-dense foods that provide sustained satiety is crucial. A 70-calorie serving might seem small, but focusing on the right food groups allows for satisfying, nutrient-rich snacks. These options leverage protein, fiber, and water content to fill you up without the calorie overload of processed snacks.

Protein-Rich Choices

Protein is a powerhouse for satiety, and several excellent sources can fit into a 70-calorie budget. Incorporating even a small amount of protein can significantly impact how full you feel between meals.

One Large Hard-Boiled Egg: A perfectly portioned source of high-quality protein and essential nutrients like Vitamin D and B12, coming in at about 70-72 calories.
Light String Cheese: A convenient, portion-controlled snack. Many light varieties offer around 45 calories per stick, giving you room for a couple or to pair with a few slices of cucumber.
Starkist Tuna Packet (Lowest Calorie Variety): Some single-serving packets of tuna in water are as low as 70 calories, providing a significant 15-17 grams of protein.
Small Turkey Jerky Strip: While calorie counts vary by brand, a small strip of turkey jerky can provide a savory, high-protein snack for under 70 calories.
Egg Whites: For an even lower-calorie protein boost, a few egg whites can provide about 5 grams of protein for only 25 calories.

Hydrating Fruits and Vegetables

Fruits and vegetables are naturally low in calories and high in fiber and water, making them incredibly effective for filling you up. Many fit comfortably into a 70-calorie limit.

Two Cups Carrot and Celery Sticks: A classic crunchy snack with high water content and satisfying fiber, totaling around 70 calories.
100g Strawberries: A generous serving of fresh strawberries contains just 30 calories, making it easy to stay well under the 70-calorie mark while enjoying a sweet treat.
Half of a Small Avocado: This healthy fat source provides roughly 70 calories, offering a creamy, satisfying texture.
Two Plums: This fruit snack is around 43 calories, leaving you room to pair it with something else or enjoy it on its own.
One Small Orange: A single orange has about 77 calories, providing almost a day's worth of Vitamin C and a good dose of soluble fiber.

Low-Calorie Dairy and Other Snacks

Dairy can offer a great blend of protein and calcium, while other unique options provide variety and flavor to your snacking routine.

Fat-Free Greek Yogurt: A half-cup serving of nonfat Greek yogurt has around 60 calories and delivers a hefty dose of protein.
Laughing Cow Extra Light Cheese Wedge: At only 19 calories per wedge, you can have a few wedges to satisfy a cheesy craving.
Air-Popped Popcorn: Two cups of plain, air-popped popcorn provide a high-volume, fiber-rich snack for just 60 calories.
One Cup Miso Soup: This savory, warm option is an excellent way to feel full for only 35 calories per cup.
Dry Oat Square Cereal: For a quick, crunchy snack, a third of a cup of dry oat squares is about 70 calories.

A Comparison of 70-Calorie Snacks

This table highlights the nutritional benefits of different 70-calorie options to help you choose the best snack for your needs.


Snack Option	Main Benefit	Texture	Best For...
One Large Hard-Boiled Egg	High protein, essential nutrients	Firm, creamy	Satiating hunger for longer periods
Two Cups Celery & Carrots	High volume, high fiber	Crunchy	Curbing cravings for a crunchy snack
Half-Cup Fat-Free Greek Yogurt	High protein, calcium	Creamy	A quick, filling protein boost
Two Cups Air-Popped Popcorn	High volume, fiber	Light, airy	Feeling full by eating a large portion
Half a Small Avocado	Healthy fats, creamy texture	Creamy	Satisfying a craving for rich, healthy fats

Tips for Smart Snacking

To make the most of your 70-calorie snacks, consider these strategies:

Prioritize Nutrient Density: Not all calories are created equal. Opt for snacks that offer protein, fiber, vitamins, and minerals rather than empty calories from refined sugars or fats. This helps you feel fuller and provides more nutritional value.
Hydrate Strategically: Sometimes, hunger is mistaken for thirst. Drinking a glass of water before reaching for a snack can help you determine if you're actually hungry. Hydrating foods like watermelon and cucumbers also contribute to satiety.
Combine and Conquer: If a single food doesn't quite hit the 70-calorie mark, combine small portions. For example, pair a few celery sticks with a tablespoon of light cream cheese or some hummus for a balanced, satisfying snack.
Beware of Hidden Calories: Be mindful of added calories from dressings, dips, or spreads. A tablespoon of hummus is roughly 25 calories, but that can add up quickly. Measure your portions to stay on track.

Conclusion

Snacking can be a crucial part of a healthy diet, especially when aiming for weight management or sustained energy. The key is to be intentional with your choices. By focusing on nutrient-dense, low-calorie options like eggs, Greek yogurt, or fresh produce, you can create satisfying and healthy snacks for 70 calories or less. The options are plentiful, offering variety and flavor to keep your healthy eating journey enjoyable and on track. Start experimenting with these ideas to find your new go-to low-calorie snack favorites.

: https://www.webmd.com/diet/ss/slideshow-100-calorie-snacks

Frequently Asked Questions

Yes, many 70-calorie snacks can satisfy hunger, especially those rich in protein and fiber, like a hard-boiled egg or vegetable sticks. The key is choosing nutrient-dense foods that offer satiety, not just empty calories. Combining options, like Greek yogurt with a few berries, can also help.

Yes. A small square of dark chocolate is often under 70 calories, and an 80g portion of 0% fat Greek-style yogurt with a few blueberries can also satisfy a sweet craving for less. Many sugar-free gelatin or low-calorie frozen treats are also available.

Not necessarily. While convenient, pre-packaged snacks can sometimes contain hidden sugars or additives. Whole foods, like a hard-boiled egg or vegetable sticks, are often more nutrient-dense and provide greater satiety for the same calorie count.

For a salty and crunchy snack, two cups of air-popped popcorn (without butter) is about 60 calories. You could also try a cup of warm miso soup, which is only about 35 calories. A few turkey jerky strips can also offer a savory bite.

Focus on high-volume foods rich in fiber and water, such as fresh fruits and vegetables. Pairing a protein source with a hydrating food, like celery sticks with a bit of cottage cheese, can also enhance the feeling of fullness.

Yes, but portion size is crucial. A single wedge of extra-light Laughing Cow cheese is under 20 calories, and a stick of light string cheese is around 45 calories, making both good options. Pair them with high-volume veggies for a more satisfying snack.

Yes, half of a small avocado is approximately 70 calories. This provides a great source of healthy monounsaturated fats, which help promote satiety and heart health.