What foods are 80 calories for a quick and healthy snack?

January 3, 2026 •

3 min read

According to nutrition experts, a healthy snack can help manage hunger and maintain a balanced diet. Knowing what foods are 80 calories can be a game-changer for effective portion control, helping you curb cravings without derailing your health goals. This guide offers a diverse range of options, from fresh fruits to savory treats.

Quick Summary

This article explores a variety of tasty and nutritious food options that fall around the 80-calorie mark. It covers fruits, vegetables, dairy, proteins, and even homemade bites, providing practical and healthy solutions for mindful snacking. It also compares the calorie density of different food types.

Key Points

Variety is key: Diversify your snacks by choosing from fruits, vegetables, lean proteins, and healthy grains to ensure a wide range of nutrients.
Protein for satiety: Lean protein sources like eggs, cottage cheese, and tuna are excellent 80-calorie options for staying full and satisfied.
Fiber is filling: High-fiber foods, such as blueberries and popcorn, provide volume and help curb hunger effectively within the calorie limit.
Hydrating options: Fruits like watermelon are packed with water, making them a low-calorie and hydrating choice.
Homemade control: Prepare your own snacks, such as energy bites or simple vegetable portions, to have complete control over ingredients and calorie count.

Discovering 80-Calorie Snacks for Mindful Eating

Mindful snacking is a cornerstone of effective weight management and a balanced diet. By opting for small, nutrient-dense portions, you can keep your energy levels stable and avoid the overeating that often comes with bigger, more calorie-laden meals. An 80-calorie snack is the perfect size to satisfy a craving between meals without adding excess calories. Here, we'll dive into an extensive list of foods that fit this profile, covering everything from simple fruits to more creative preparations.

Fresh Fruits and Vegetables

Nature's candy often provides the most satisfying and nutrient-rich low-calorie options. They are packed with fiber, vitamins, and water, helping you feel full for longer.

One cup of blueberries: At approximately 83 calories per cup, this antioxidant-rich fruit is a fantastic choice.
Two cups of watermelon: This hydrating, summer favorite contains around 80 calories in a generous two-cup serving.
A small banana: A small-to-medium banana often lands between 60 and 80 calories, providing potassium and natural energy.
One medium apple: One medium-sized apple can be around 60 calories, leaving room for a small sprinkle of cinnamon.
One cup of cooked beets: This root vegetable offers 74 calories and is rich in heart-health-promoting phytonutrients.
One cup of fresh radishes: With only 19 calories per cup, you can enjoy a much larger portion to stay well under the 80-calorie mark.
Carrot sticks with salsa: While plain carrots are low in calories, pairing them with a couple of tablespoons of tomato salsa keeps the total well within range.

Protein-Rich Bites

Protein is crucial for satiety, and a small protein-focused snack can effectively hold you over until your next meal.

One large boiled egg: A single boiled egg contains about 78 calories and is an excellent source of lean protein.
Half a cup of low-fat cottage cheese: This dairy product provides around 80 calories and is packed with protein and calcium.
A tin of tuna in spring water: A small 75g tin contains about 81 calories and is rich in protein.
A roasted skinless chicken drumstick: A single drumstick is approximately 75 calories, offering a savory, lean protein option.
20 pistachios: This portion of nuts provides healthy fats and protein for around 80 calories.

Creative and Convenient Options

Sometimes, you need something quick and easy. These ideas combine convenience with balanced nutrition.

80-calorie energy bites: Many online recipes exist for these, often using a base of oats, peanut butter, and protein powder, with some yielding delicious 80-calorie portions.
Air-popped popcorn: Two cups of air-popped popcorn is a voluminous, fiber-rich snack for only 60 calories.
A small baked sweet potato: A small sweet potato is around 55 calories and is full of vitamins and minerals.
One cup of minestrone soup: This can be a surprisingly filling and flavorful option at 80 calories.

Comparison of 80-Calorie Snack Types


Snack Category	Examples	Satiety Factor	Nutritional Benefits	Best For
Fruits & Veggies	Blueberries, watermelon, cooked beets	High (due to fiber and water)	Vitamins, antioxidants, hydration	Quick energy, sweet cravings
Lean Proteins	Boiled egg, cottage cheese, tuna	Very High (due to protein)	Muscle repair, sustained fullness	Controlling hunger, post-workout
Nuts & Seeds	Pistachios	High (due to healthy fats and protein)	Omega-3s, magnesium, vitamin E	Balanced energy, on-the-go
Grains	Air-popped popcorn	High (volume and fiber)	Fiber, whole grains	Crunchy craving, movie snack

Making Your Snacks Count

To make the most of your 80-calorie snack, focus on whole foods and listen to your body's hunger cues. Combining a few food groups can also create a more balanced and satisfying bite. For example, pair a small apple with a teaspoon of almond butter (being mindful of the calorie count) or combine cottage cheese with some fresh berries.

Conclusion

Managing your calorie intake doesn't have to mean sacrificing flavor or feeling hungry. By exploring the variety of foods that are 80 calories, you can empower yourself with a range of healthy, delicious, and satisfying snack options. From simple fruits and vegetables to protein-packed bites and convenient homemade treats, there's an 80-calorie option for every palate and situation. This approach to mindful snacking is a sustainable and effective strategy for maintaining a healthy lifestyle.

Frequently Asked Questions

Yes, many drinks are under 80 calories. Examples include plain coffee or tea, a small glass of tomato juice, or water infused with lemon or cucumber. Always check for added sugars in juices and flavored waters.

Yes, you can have a small dessert. Two scoops of low-sugar sorbet (85 kcals) or some dark chocolate squares can often fall within this range, satisfying a sweet tooth without overdoing it.

To make an 80-calorie snack feel more substantial, choose options high in protein or fiber. An egg or some pistachios are great for protein, while air-popped popcorn offers a lot of volume and fiber for few calories.

Yes, 80 calories is an ideal amount for a small, mindful snack. It's enough to curb hunger and provide a small energy boost without negatively impacting your overall calorie intake for the day.

The easiest 80-calorie snacks to prepare are usually pre-portioned whole foods. A large boiled egg, a small banana, or two cups of watermelon require minimal to no preparation.

To track your snacks, use a food diary app or a notebook. Weighing your portions and reading food labels is also critical to ensure you're sticking to the correct calorie count. Remember that serving sizes can vary, so double-check for accuracy.

Snacking isn't a requirement, but strategic, healthy snacking can be beneficial for weight loss. Eating small, balanced snacks can help prevent excessive hunger and overeating during meals. The key is to choose nutrient-dense options like the 80-calorie foods mentioned.