What food has 75 calories? Healthy, Filling, and Diet-Friendly Snacks

October 8, 2025 •

2 min read

Research shows that mindful snacking can support weight management by preventing overeating later in the day. Knowing precisely what food has 75 calories allows you to choose satisfying, nutrient-dense options that align perfectly with your daily goals, making healthy eating both easier and more enjoyable.

Quick Summary

This article details numerous healthy and satisfying food options that contain approximately 75 calories. Explore fruits, vegetables, and protein-rich foods perfect for a controlled snack to help manage your diet effectively.

Key Points

Watermelon offers low calorie density: Two cups of cubed watermelon contain around 75 calories due to high water content.
A large hard-boiled egg provides protein: An egg has about 78 calories and supports fullness with protein.
Air-popped popcorn is high volume: Two to three cups of air-popped popcorn range from 60-90 calories, providing fiber and volume.
Low-fat cottage cheese is a versatile protein source: Around 3.5 ounces offer 75 calories and protein.
Combining foods enhances satisfaction: Pairing low-calorie items like celery or cucumber with protein sources like cottage cheese or hummus creates a more fulfilling snack under 75 calories.
A medium apple is a convenient fruit snack: An apple is a fibrous, natural option at roughly 75 calories.

Understanding the 75-Calorie Goal

For many on a weight management journey, understanding the calorie density of food is crucial. A small, frequent snack of around 75 calories can help manage hunger pangs and maintain steady energy levels without derailing your diet plan. The key is to prioritize whole, unprocessed foods that offer high volume, fiber, and protein to maximize feelings of fullness. These foods provide essential nutrients and help you feel satisfied longer, turning a small calorie budget into a powerful tool for portion control. Whether you prefer something sweet, savory, or crunchy, a wide array of options exists to keep your diet on track.

Fruits That Fit the 75-Calorie Budget

Many fruits are naturally low in calories and high in water and fiber, making them excellent choices for a 75-calorie snack. Some examples include watermelon, peaches, apples, and berries.

Vegetable and Fiber-Rich Options

For crunchy or savory snacks, vegetables are a low-calorie, nutrient-dense choice. Options include air-popped popcorn, cottage cheese with celery, hummus and cucumber, or a mini wholemeal pitta.

Protein-Focused Snacks

Protein contributes to satiety, making options like a hard-boiled egg, low-fat cottage cheese, or a small serving of lean meat or fish effective for managing hunger between meals.

Comparison of 75-Calorie Snacks

Below is a comparison of some 75-calorie snack options, noting that exact calorie counts can differ based on size and preparation:


Snack Item	Approximate Serving Size	Calories (approx.)	Key Macronutrients
Watermelon	2 cups, cubed	75	Carbohydrates, Water, Vitamins
Medium Apple	1 medium	75	Fiber, Carbohydrates
Hard-Boiled Egg	1 large	78	Protein, Healthy Fats
Low-Fat Cottage Cheese	3.5 oz (99g)	75	Protein
Air-Popped Popcorn	2-3 cups	60-90	Fiber, Carbohydrates
Mini Wholemeal Pitta	1 small	75	Carbohydrates, Fiber
Cucumber with Hummus	1 tbsp hummus + cucumber slices	~75	Protein, Fiber

Smart Combinations for a 75-Calorie Snack

Combining high-water or fiber foods with lean protein can create more filling snacks. Examples include Greek yogurt with berries or a rice cake with a low-fat topping.

The Benefits of Calorie-Controlled Snacking

Snacking on small, healthy, portion-controlled items can help prevent extreme hunger and overeating. It can also aid in stabilizing blood sugar and providing essential nutrients.

Conclusion

Identifying what food has 75 calories offers a practical approach to portion management and satisfying cravings while supporting a diet plan. A variety of nutritious options exist, from produce to protein. Focusing on whole foods and smart combinations helps make informed choices for fullness and energy. Mindful snacking is a valuable healthy lifestyle strategy, made more accessible by these options.

For additional ideas on mindful snacking and portion control, resources from health institutions like {Link: Harvard Health https://www.health.harvard.edu/nutrition/low-calorie-snacks-healthy-delicious-and-satisfying-options} are beneficial.

Frequently Asked Questions

No, snacks higher in fiber and protein, like a hard-boiled egg or cottage cheese with celery, tend to be more satisfying than low-fiber options.

Yes, but precise portion control is key due to their calorie density. For example, about 10 unsalted peanuts or 10 hazelnuts are around 75-88 calories.

Yes, two cups of cubed watermelon is roughly 75 calories. Its high water content makes it a hydrating, low-calorie choice.

Air-popped popcorn is a good choice; two cups are about 60 calories, offering volume and crunch.

Add seasonings or healthy toppings like cinnamon on fruit, salt on edamame, or herbs and pepper in cottage cheese to boost flavor without adding many calories.

A hard-boiled egg is convenient and portable. A small fruit like an apple is also a quick option.

Yes, combining foods works well. For instance, a tablespoon of hummus (~40 calories) with cucumber slices (~10-15 calories) provides a mix of protein, fiber, and crunch that stays within the calorie limit.