What Food Has 70 Calories? A Guide to Healthy Snacking

According to a study published by Anytime Fitness, one large boiled egg provides approximately 70 calories and six grams of protein, making it an excellent example of a satisfying, low-calorie snack. But beyond eggs, many other delicious and nutritious foods fit into this modest calorie count, making mindful snacking simple and enjoyable.

Quick Summary

This guide lists numerous food options, from fruits and vegetables to savory proteins, that contain around 70 calories per serving. It also provides practical portioning advice and healthy pairing suggestions for weight management.

Key Points

• Boiled Egg: One large boiled egg provides about 70 calories and 6g of protein, making it a highly satisfying snack.

• Two Plums: A pair of medium plums offers a sweet, fruity snack for roughly 70 calories and includes a good dose of fiber.

• Cooked Brussels Sprouts: A full cup of cooked Brussels sprouts clocks in at just 70 calories, delivering a nutrient-packed, high-volume snack.

• Small Avocado Portion: About half of a small avocado is 70 calories and is rich in healthy fats for better satiety.

• Low-Fat Yogurt: A portion of low-fat Greek yogurt can offer about 70 calories and a boost of protein.

• Portion Control is Key: Many foods, like nuts and cheese, can be kept to a 70-calorie serving with careful portioning and label reading.

• Vegetables for Volume: High water and fiber vegetables like broccoli or onions provide more physical volume per calorie, helping you feel fuller.

Discovering the Power of a 70-Calorie Snack

Snacking can often be a pitfall for those trying to manage their weight or maintain a balanced diet. However, it's not the act of snacking itself that is the issue, but rather the choices we make. A 70-calorie snack can be a perfect tool for bridging the gap between meals without overconsuming. These small, purposeful portions can curb hunger, stabilize blood sugar levels, and provide a quick energy boost. The key is to choose nutrient-dense options that offer more than just empty calories.

Fruit and Vegetable Selections Under 70 Calories

Fruits and vegetables are stellar choices for low-calorie snacks, primarily because of their high water and fiber content, which promotes a feeling of fullness. The options are plentiful and varied:

• Brussels Sprouts: A full cooked cup (155 grams) of these cruciferous vegetables contains just 70 calories. They are also an excellent source of vitamin C.
• Onions: A medium-sized cooked onion (148 grams) offers around 70 calories. While not a typical solo snack, it's a calorie-conscious addition to many dishes.
• Plums: Two medium plums can amount to about 70 calories. They provide a naturally sweet treat with a decent amount of fiber.
• Beets: One cup of cooked beets (170 grams) is approximately 74 calories. These are rich in nutrients and can be enjoyed roasted or in salads.
• 1/2 a Small Avocado: This portion of avocado contains around 70 calories and offers healthy monounsaturated fats.
• Satsumas: A few small satsumas can provide a snack under 70 calories.

Protein-Packed Options at 70 Calories

Adding a small amount of protein to your snack can boost satiety and help maintain muscle mass. Here are a few protein-focused ideas:

• One Large Boiled or Poached Egg: A simple and classic option, one large egg provides around 70 calories along with six grams of high-quality protein.
• Reduced-Fat Cheese: A serving of reduced-fat cheese, like a light Babybel or a specific portion of mozzarella, can be around 70 calories.
• Beef Jerky: One ounce of beef jerky can be around 70 calories and provide a savory, high-protein punch. It's crucial to check labels for calorie density, as brands can vary.

Combining Ingredients for a Satisfying Snack

For a more complex and satisfying experience, you can combine different ingredients while staying within the 70-calorie range. For instance, pairing a small handful of low-calorie fruits with a drizzle of yogurt or a sprinkle of nuts can create a more balanced snack.

Portion Control and Making the Right Choices

Understanding portion size is critical for hitting the 70-calorie mark. For example, while nuts are healthy, they are also very calorie-dense. A snack of 70 calories might mean only a handful of nuts, whereas the same calorie count could buy a much larger volume of vegetables like cucumbers or bell peppers. The goal is to choose foods that offer the most nutritional bang for your calorie buck.

Comparison of 70-Calorie Snack Categories

Choosing the right 70-calorie snack depends on your personal goals, whether it's maximizing satiety, boosting protein, or enjoying a sweet treat. The following table provides a quick comparison to help you decide.

Snack Category	Example (Approx. 70 kcal)	Key Nutritional Benefit	Satiety Level	Notes
Vegetables	1 cup cooked Brussels sprouts (155g)	Vitamin C, fiber	High	High volume, very filling.
Protein	1 large boiled egg	High-quality protein	High	Sustains fullness, supports muscle.
Fruit	2 medium plums	Vitamin A, natural sweetness	Medium	Good for sweet cravings, moderate fiber.
Dairy	Serving of low-fat Greek yogurt	Protein, calcium	High	Great for satisfying hunger due to protein.
Mixed	½ a small avocado	Healthy fats, vitamins	Medium-High	Excellent for heart health, but less volume.

Conclusion: Smart Snacking for a Healthier You

Finding foods that contain 70 calories or less is easier than it might seem, and it doesn't require sacrificing flavor or satisfaction. By focusing on nutrient-rich whole foods like fruits, vegetables, and lean proteins, you can make smart snack choices that support your health and weight management goals. From a high-protein boiled egg to a vitamin-rich serving of cooked Brussels sprouts, these options provide the energy you need without the guilt. Remember that portion control is key, and being mindful of your choices can lead to a more balanced and energized day. For more detailed nutritional information on these and other foods, consult reliable sources like the FDA's nutritional guidelines to make the best decisions for your diet and health.

Frequently Asked Questions

What are some easy fruit snacks under 70 calories?

Two medium plums, a few small satsumas, or a serving of berries can all fall around the 70-calorie mark. A half cup of raspberries is about 40 calories, so you can have a slightly larger portion.

Can I have a healthy dessert for 70 calories?

Yes, a small serving of fruit, such as two plums or a scoop of unsweetened frozen yogurt (be mindful of the portion), can serve as a light and healthy dessert option.

How can I make vegetables more appealing as a low-calorie snack?

Seasoning roasted Brussels sprouts with herbs or spices can make them more flavorful and appealing. You can also dip fresh vegetables like carrots in a very small amount of low-fat dip to add flavor for minimal extra calories.

Are eggs the best 70-calorie protein source?

A large egg is an excellent source of high-quality protein for about 70 calories. Other good protein options around this calorie count include a small serving of low-fat Greek yogurt or lean beef jerky.

What's a good 70-calorie snack with fiber?

A cup of cooked Brussels sprouts provides fiber along with its vitamins. Two medium plums are another source of fiber, making them a satisfying fruit choice.

Are there any pre-packaged 70-calorie snacks?

Yes, some pre-packaged snacks like Fiber One 70 Calorie Soft-Baked Bars and certain protein bites are available. It's important to check the nutrition labels, as these can be higher in processed ingredients.

Is a 70-calorie snack enough to curb hunger?

A 70-calorie snack can be very effective at curbing hunger between meals, especially if it's high in protein, fiber, or water content. Choosing a nutrient-dense food over an empty-calorie one will make a significant difference in satisfaction.

Frequently Asked Questions

What fruit has around 70 calories?

Two medium plums contain about 70 calories and are a naturally sweet and fibrous snack. Another option is about half a small avocado, which provides healthy fats for the same calorie count.

Can I have a savory 70-calorie snack?

Yes, a large boiled or poached egg is an excellent savory choice with 70 calories and a good protein content. A small portion of lean beef jerky is another savory option, though it's important to check the label for exact calorie information.

What's a filling 70-calorie snack?

A snack's filling potential depends on its protein, fiber, and water content. A large boiled egg offers significant protein, while a full cup of cooked Brussels sprouts provides volume and fiber, both of which increase satiety.

Are there any crunchy 70-calorie snack options?

While many crunchy snacks are calorie-dense, you can find options. A small handful of nuts or a portion of baked vegetable crisps could work, but meticulous portion control is necessary. A better bet might be snacking on raw, crunchy vegetables like carrots or celery, which offer very few calories per serving.

How can I easily track a 70-calorie snack?

For packaged foods, the nutrition label is your best guide. For whole foods, use a food scale for accurate portioning. The more you practice, the better you will become at estimating portion sizes, but a scale is the most accurate tool for managing calories.

Can I have a 70-calorie snack for a quick energy boost?

Yes, a 70-calorie snack can provide a quick, sustained energy boost. A fruit like plums can offer natural sugars for a quick lift, while the protein in a boiled egg can provide more prolonged, steady energy without a sugar crash.

What's a good 70-calorie dairy snack?

A small portion of low-fat Greek yogurt is an excellent dairy snack for about 70 calories, providing protein and calcium. A wedge of light cheese, like a Babybel Light, can also fit the bill.