The 138-Calorie Benchmark: Key Foods and Combinations
When tracking calories, finding foods that hit a specific number can be challenging. Fortunately, several nutritious options fall perfectly around the 138-calorie mark. The two most notable examples found in dietary information are chia seeds and a specific cut of lean beef, but numerous other creative combinations can also be crafted to reach this target.
The Versatility of Chia Seeds
One of the most precise examples of what food has 138 calories is a one-ounce (28-gram) serving of chia seeds. These tiny seeds are not only an excellent source of this specific calorie amount but are also packed with nutritional benefits. A single serving provides nearly 10 grams of fiber, along with a good dose of protein and healthy omega-3 fatty acids. Their ability to absorb liquid and expand makes them incredibly filling, which can help curb cravings and manage appetite. You can incorporate them into your diet in many ways:
- Chia Pudding: Mix chia seeds with your choice of milk or a milk alternative and let it sit to create a gelatinous, pudding-like consistency. Add a touch of natural sweetener or berries for flavor.
- Topping for Yogurt or Oatmeal: Sprinkle a tablespoon or two of chia seeds over your morning bowl for an extra boost of fiber and protein.
- Smoothie Thickener: Add a spoonful to your next smoothie for a thicker texture and added nutrients without significantly changing the flavor.
Lean Protein: Eye of Round Steak
Another solid example of a food with 138 calories is a 3-ounce (86-gram) serving of eye of round steak. This is a very lean cut of beef, making it a great low-calorie option for those who enjoy red meat. Lean beef is a valuable source of protein and essential nutrients like iron and vitamin B12. For those monitoring their intake, this specific portion offers a satisfying and protein-rich component for a meal. To prepare it while keeping calories low, it's best to cook it simply by grilling or searing, and take care not to overcook it to avoid a tough texture.
Crafting 138-Calorie Snacks and Meal Components
For greater variety, you can combine different foods to create satisfying portions that hover around 138 calories. This approach allows for more flexibility and customization based on your personal taste and nutritional needs.
Balanced Combinations
- Yogurt with Berries: Combine a half-cup of low-fat Greek yogurt with a handful of mixed berries. While one cup of Greek yogurt might be closer to 130 calories, adding some berries or a small sprinkle of nuts can bring the total to approximately 138 calories, providing protein, fiber, and antioxidants.
- Peanut Butter Waffle: A toasted whole-grain waffle topped with just two teaspoons of natural peanut butter is a fulfilling snack option at around 138 calories. This combination offers a good mix of carbohydrates, protein, and healthy fats.
- Apple and Cheese: A small apple paired with a reduced-fat sharp cheddar cheese stick or a small slice offers a balance of sweet, salty, and crunchy flavors, coming in right around 137 calories.
A 138-Calorie Food Comparison
| Food Item | Portion Size | Calories (approx.) | Protein | Fiber | Main Benefit |
|---|---|---|---|---|---|
| Chia Seeds | 1 oz (28g) | 138 | 4.7 g | 9.8 g | High fiber, very filling |
| Eye of Round Steak | 3 oz (86g) | 138 | 23 g | 0 g | Lean, high-quality protein |
| Greek Yogurt & Berries | 1/2 cup yogurt, handful berries | ~138 | ~10 g | ~3 g | Gut health, antioxidants |
| Peanut Butter Waffle | 1 waffle, 2 tsp peanut butter | ~138 | ~5 g | ~4 g | Balanced carbs and fats |
| Apple & Cheddar Cheese | Small apple, 3/4 oz cheese | ~137 | ~5 g | ~4 g | Sweet and savory balance |
The Importance of Nutritional Value
While hitting a specific calorie number is a useful tool, focusing on the nutritional quality of those calories is more important for overall health. The 138-calorie portions highlighted, such as chia seeds and eye of round steak, are excellent because they provide more than just energy. They offer fiber, protein, healthy fats, vitamins, and minerals that contribute to satiety and bodily function. Opting for nutrient-dense foods helps you feel fuller for longer and provides the essential building blocks your body needs, compared to consuming 138 calories of a processed, less nutritious snack.
Conclusion: The Power of Portion Control
Understanding what food has 138 calories empowers you to make informed decisions about your diet. Whether you choose a portion of mineral-rich chia seeds, a slice of protein-packed lean beef, or a thoughtfully assembled snack combination, the key is to be mindful of serving sizes and the overall nutritional profile. Precise calorie counting is most effective when paired with a focus on high-quality, whole foods. By using these examples as a guide, you can create a varied and satisfying eating plan that supports your health goals. For further information on the benefits of specific low-calorie foods, you can explore reputable nutrition resources like Healthline's article on chia seeds.
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