What Food Is 148 Calories? Discover Healthy Snack and Meal Ideas

January 4, 2026 •

4 min read

Two hard-boiled eggs provide around 144 calories, offering a clear example of what food is 148 calories and how a specific calorie target can be achieved with wholesome options. This precise number can be a helpful benchmark for managing portions, enabling a host of nutritious and satisfying snack choices.

Quick Summary

Explore a variety of nutritious snacks and mini-meal options that fit into a 148-calorie budget, making portion control simple and delicious for a balanced diet.

Key Points

Portion Control is Paramount: You can create a 148-calorie snack from almost any food by carefully measuring the portion size.
Satiety Through Protein: Opt for protein-rich options like eggs or cottage cheese to feel fuller longer on fewer calories.
Maximize Volume with Fiber: High-fiber foods such as air-popped popcorn and fruit offer a larger serving size for the same calorie count.
Use a Benchmark: The 148-calorie figure is a useful target for a light snack to prevent overconsumption throughout the day.
Mix and Match for Variety: Don't be afraid to get creative; combine different ingredients like fruit and nuts or crackers and cheese to find your favorite 148-calorie combination.
Creative Mini-Meals: Think beyond simple snacks to create mini-meals, such as a tuna salad or small chili portion, to fit your calorie target.

Many people track their calorie intake to help manage their weight or maintain a healthy lifestyle. Knowing specific food examples and portion sizes that align with a certain number of calories, like 148, can be incredibly helpful for daily meal and snack planning. The goal is to make smart, satisfying choices that prevent overeating without feeling deprived. You’ll be surprised at the variety of delicious and healthy options that fit perfectly within this calorie range.

Savory and Satisfying Snacks

For those who prefer savory snacks, there are many flavorful and protein-rich choices that hit the 148-calorie target. These options are often more filling due to their protein or fiber content, helping to keep hunger at bay between meals.

Protein-Packed Bites

Two hard-boiled eggs: A simple and classic choice, two large hard-boiled eggs contain approximately 144 calories and a substantial 12 grams of protein, making them an excellent snack for sustained energy.
Cottage cheese: A portion of about 140 grams (or half a cup) of 2% cottage cheese contains around 148 calories and offers a significant protein boost, contributing to a feeling of fullness. You can season it with a dash of black pepper or herbs.
Small lean beef portion: If you have leftover cooked lean beef, such as sirloin, a small 100-gram serving is a great high-protein option that fits the calorie goal.

Crunchy and Flavorful Options

Air-popped popcorn: For a high-volume, low-calorie snack, roughly 4 cups of plain, air-popped popcorn is an excellent choice. Popcorn is a whole grain that offers a satisfying crunch and fiber to keep you full.
Mini tuna salad: A single pouch of tuna (~70 calories) can be mixed with chopped celery, cucumber, and a tablespoon of plain Greek yogurt for a satisfying and savory mini-meal. The combination of protein and vegetables makes it very filling.
Whole-grain crackers with cheese: A couple of whole-grain crackers paired with a small slice of cheddar cheese can be portioned to fit this calorie budget. Cheddar offers protein and calcium, while the crackers provide fiber.

Sweet and Wholesome Options

If you have a sweet tooth, plenty of naturally sweet and healthy options can satisfy your craving without adding excessive calories.

Fruit and Dairy Combos

Apple with almond butter: A medium-sized apple is about 104 calories and is packed with fiber. Adding just one tablespoon of almond butter, with careful portioning, can bring the total calories close to 148.
Grapes and cheese: A cup of green grapes, which has about 104 calories, can be paired with a small portion of cheese to create a balanced sweet and savory snack.
Yogurt parfait: A small serving of plain Greek yogurt with a sprinkle of berries can be a delicious and protein-packed 148-calorie treat.

Creative Sweet Treats

Small smoothie: Blend a handful of spinach with half a frozen banana and a splash of milk for a quick and nutritious treat. With precise portioning, you can easily stay within the calorie goal.
Peanut butter energy bite: Certain recipes for energy bites, especially those using oats and nut butter, can be portioned to be around 148 calories per bite, offering a sweet yet healthy snack.

Comparison of 148-Calorie Options

This table highlights the diversity of foods that can fit within a 148-calorie budget, focusing on key nutritional benefits.


Food Item	Approximate Serving Size	Key Nutritional Benefit
Greek Yogurt	~100g (whole milk)	High in protein, probiotics
Hard-Boiled Eggs	2 large	Excellent source of protein
Air-Popped Popcorn	4 cups (plain)	High in fiber, low calorie density
Lean Beef Strips	~100g cooked	Excellent source of protein, iron
Cottage Cheese	~140g (2%)	High in protein, calcium
Apple with Almond Butter	1 medium apple + 1 tbsp AB	High in fiber, healthy fats
Tuna Salad (Mini)	1 pouch + veggies & yogurt	High in protein, low in fat

Making it Work for You

The key to successful calorie management is finding enjoyable foods that keep you full and satisfied. This list offers a starting point, but feel free to experiment with combinations. For example, add some seasoning to your popcorn or mix different berries into your yogurt. Portion control is essential, so using measuring cups and a food scale can help ensure accuracy. By making mindful choices, a 148-calorie snack can be a highlight of your day, not a sacrifice.

Conclusion

Whether you're craving something savory, sweet, or crunchy, a wide array of delicious and healthy foods can fit into a 148-calorie portion. From protein-rich eggs and cottage cheese to fiber-filled popcorn and fruit combos, these options prove that managing your calorie intake can be both simple and delicious. The focus should be on nutrient-dense choices that help sustain your energy and promote overall wellness, all while enjoying every bite. For more insights on healthy eating, consider exploring resources from nutritional experts, such as Verywell Fit or Good Housekeeping.

Frequently Asked Questions

No, 148 calories is a moderate amount for a snack and fits well within most calorie-controlled diets. It is enough to satisfy a small craving without adding excessive calories.

The most accurate method for portion control is to use a digital food scale. Alternatively, you can use measuring cups or refer to guides that compare food sizes to household items, like a deck of cards for protein.

For a fiber boost, consider adding low-calorie vegetables like carrots, zucchini, cucumber, or broccoli to your snack. These add volume and nutrients without significantly increasing calories.

Yes, many small dessert options can fit into this calorie limit. For example, a small piece of dark chocolate or a specific portion of a sweet treat can be managed with careful portioning.

To increase satiety, focus on snacks rich in protein and fiber, as these nutrients digest slower. Options like eggs, cottage cheese, or air-popped popcorn are excellent choices.

A small serving of a fruit smoothie or a glass of whole milk can fall into this calorie range. Always check the nutritional information for the specific serving size and ingredients.

While challenging, you can create a very small mini-meal. Examples include half a can of vegetarian chili or a carefully portioned mini tuna salad with fresh vegetables.