What has 147 calories? Understanding Energy Density for Smart Nutrition

October 16, 2025 •

4 min read

According to nutrition experts, a small apple paired with one tablespoon of natural nut butter contains approximately 147 calories, providing a balanced mix of carbs, healthy fats, and protein. This example perfectly illustrates that knowing what has 147 calories can serve as a simple benchmark for mindful food choices and effective portion management, helping you stay on track with your dietary goals.

Quick Summary

This guide explores a variety of healthy food options that amount to roughly 147 calories, offering practical examples across different food groups. Learn how to use calorie density to make balanced and satisfying snack choices for effective portion control.

Key Points

Embrace Calorie Density: Understand that different foods have different calorie densities. Low-density foods like vegetables offer more volume for fewer calories, aiding satiety.
Choose Nutrient-Rich Options: Prioritize nutrient-dense foods, ensuring your 147 calories provide valuable protein, fiber, and vitamins, not just empty energy.
Master Portion Control: Use specific calorie examples, like 147 calories, to develop a mental picture of appropriate portion sizes for various food types, especially energy-dense snacks like nuts.
Combine Macronutrients: For greater satisfaction, build snacks by combining proteins, carbs, and fats. For instance, pair an apple (carb) with nut butter (fat/protein).
Use it as a Learning Tool: Don't get fixated on the number itself. Instead, use the 147-calorie concept to build an intuitive understanding of food and caloric value for long-term health benefits.
Stay Satiated: Opt for combinations high in protein and fiber to keep hunger at bay. Snacks like cottage cheese or edamame are excellent for this purpose.

Demystifying Calorie Density and Portion Control

For many people managing their weight or simply aiming for healthier eating habits, the idea of counting every calorie can be daunting. Instead, understanding the concept of calorie density—the number of calories per unit of food weight—can be a far more sustainable and intuitive approach. Foods with low calorie density, like fruits and vegetables, allow you to eat larger portions for fewer calories, while high-density foods, such as nuts and cheeses, require careful portioning. Knowing what has 147 calories helps to translate this concept into real, tangible food options, empowering you to make informed decisions without constant, tedious tracking.

High-Protein Options Around 147 Calories

Protein is crucial for satiety, helping you feel fuller for longer and preventing overeating. Building a snack or meal component around a protein source can be a very effective strategy. Here are some examples of high-protein foods that fit the ~147 calorie range:

Turkey Breast: A 3.5-ounce (100-gram) serving of cooked, boneless, skinless turkey breast delivers an impressive 30 grams of protein and hits almost exactly 147 calories.
Hard-Boiled Eggs: Two large hard-boiled eggs provide around 140–148 calories, along with about 12.7 grams of protein and all nine essential amino acids.
Cottage Cheese: A portion of low-fat cottage cheese is an excellent option. While 1/2 cup is around 110 calories, a slightly larger portion can easily fit the target while providing a significant protein boost.
Shelled Edamame: About 3/4 cup of shelled edamame is a great plant-based option, providing around 150 calories and 12 grams of protein.

Nutrient-Dense Carbohydrates and Healthy Fats

While often feared in strict diets, carbohydrates and fats are essential for energy and overall health. The key is choosing nutrient-dense sources in appropriate portions. Here are some options close to 147 calories:

Apple and Nut Butter: A small apple with a tablespoon of natural nut butter is a classic, satisfying combination that provides a good mix of fiber, carbohydrates, and healthy fats.
Almonds: As a high-fat but highly nutritious option, about 21 raw almonds contain approximately 145 calories. This offers a great source of protein, fiber, and heart-healthy monounsaturated fats.
Pistachios: For a slightly different flavor, 25 pistachios offer a good dose of healthy fats and protein for about 132 calories, leaving a little room for another small addition.
Strawberries and Brie: For a more gourmet snack, a cup of sliced strawberries with 1 ounce of brie cheese offers a delicious pairing for 147 calories.

Building Balanced, Satisfying Snacks

Combining different macronutrients can create more filling and nutritionally complete snacks within your calorie target. Here are some ideas for creating a balanced snack around 147 calories:

Vegetable Sticks with Hummus: Combine 20 baby carrots with 2 tablespoons of hummus for a crunchy, satisfying snack with fiber and protein.
Air-Popped Popcorn: Three cups of air-popped popcorn provide fiber and whole grains for around 90-100 calories. You can add a sprinkle of Parmesan cheese or a light seasoning to bring the calorie count closer to 147 without adding too much fat.
Greek Yogurt and Berries: Approximately 6 ounces of non-fat plain Greek yogurt with a half-cup of fresh blueberries makes a high-protein, antioxidant-rich snack for about 142 calories.

Comparing Different 147-Calorie Snack Options


Food Item	Approx. Serving Size	Calories (~147)	Macronutrient Focus	Benefits
Turkey Breast	3.5 oz (100g) cooked	147	Protein	High in lean protein, helps with satiety.
Apple & Nut Butter	Small apple + 1 tbsp natural nut butter	147	Carbs & Fats	Satisfying blend of fiber, carbs, and healthy fats.
Hard-Boiled Eggs	2 large eggs	~140-148	Protein & Fats	Complete protein source with essential amino acids.
Almonds	21 raw almonds	145	Fats	Excellent source of healthy fats, protein, and fiber.
Carrots & Hummus	20 baby carrots + 2 tbsp hummus	140	Carbs & Protein	High fiber, vitamins, and a moderate amount of protein.

Practical Tips for Incorporating 147 Calories

Beyond knowing the specific food items, it's the strategy that truly impacts your dietary success. Integrating smaller, balanced portions throughout your day helps manage hunger and prevents overeating during main meals. For example, if you know you need a mid-morning pick-me-up, planning for a 147-calorie snack like Greek yogurt and berries can prevent you from grabbing a less healthy, high-calorie alternative. This approach is more flexible and sustainable in the long run than strict calorie counting.

Ultimately, the goal isn't to fixate on the number 147 but to use it as a learning tool. By understanding what a certain number of calories looks like across different foods, you develop a better sense of portion sizes and the energy density of what you're consuming. This knowledge empowers you to build a healthier, more balanced diet without feeling restricted or hungry. Find tips from the CDC on cutting calories for a healthier diet.

Conclusion

While a seemingly random number, focusing on what has 147 calories can be a powerful mental tool for managing diet and health. It moves the focus from restrictive counting to mindful portioning and energy density. By choosing nutrient-dense foods, like lean proteins, fresh produce, and healthy fats, you can build balanced, satisfying snacks and meal components that keep you full and energized. Whether it's a savory turkey snack, a sweet apple and nut butter combo, or a high-fiber vegetable dip, using the 147-calorie benchmark helps cultivate a more intuitive and sustainable approach to eating well.

Frequently Asked Questions

Knowing what has 147 calories helps you make mindful choices by providing a benchmark for portion sizes. It allows you to visualize and understand the energy density of different foods, which is a more sustainable approach than strict calorie counting.

To create a balanced snack, combine foods from different macronutrient groups. For example, a small apple with a tablespoon of natural nut butter combines healthy carbs, fats, and protein. Another option is Greek yogurt with a handful of berries.

No, high-calorie foods are not inherently unhealthy. Calorie-dense foods like almonds and avocados are rich in healthy fats and other nutrients but require careful portioning. The energy density approach helps you balance these with lower-density foods.

For most people, practicing portion control is more intuitive and sustainable in the long run. Calorie counting can be tedious, while portion control, guided by an understanding of calorie density, encourages mindful eating and lasting healthy habits.

Excellent high-protein options under 150 calories include a 3.5-ounce serving of boneless, skinless turkey breast, two hard-boiled eggs, or approximately 3/4 cup of shelled edamame.

Yes, you can have a sweet snack. A cup of sliced strawberries with one ounce of brie cheese is a delicious option for 147 calories. Another idea is a small piece of dark chocolate, portioned carefully.

Focus on incorporating more low-calorie-density foods like fruits and vegetables, which have high water and fiber content, into your meals. This allows you to eat larger portions and feel full on fewer calories. For example, add a large salad to your lunch or have a broth-based soup.