What Foods Have Around 63 Calories?
Many people focus on total daily calorie intake for weight management, but paying attention to smaller portion sizes can be equally important. Understanding specific calorie counts, like knowing what has 63 calories, can make healthy snacking easier and more effective. Many nutrient-rich foods can fit into this budget, providing fiber, protein, and vitamins to keep you feeling full and energized.
Vegetables and Legumes
Some of the best low-calorie options come from the plant kingdom, offering high volume for minimal caloric impact. Edamame is a standout, with a 1/3-cup serving of the shelled variety providing a satisfying, protein-rich snack for just about 63 calories. Vegetables, rich in water and fiber, also offer great choices. For instance, a portion of cucumber, which is around 250 grams (or half of a medium cucumber), contains roughly 63 calories, depending on its size and variety.
High-volume, low-calorie snack ideas:
- Cucumber slices: Paired with a pinch of salt or a small amount of low-fat dip.
- Mini peppers: A handful of these colorful, sweet vegetables can be a crunchy treat.
- Cherry tomatoes: Enjoy a generous portion on their own or in a small salad.
Fruits
Nature's candy can also be enjoyed for around 63 calories, providing a great source of vitamins and natural sugars. It’s important to note that calorie counts vary slightly depending on the size and specific variety of the fruit. However, some reliable options exist. A small to medium egg, for example, is approximately 63 kilocalories. A single serving of certain berries can also be a perfect fit. Specifically, a cup of fresh blackberries or raspberries contains roughly 64 calories, making it a very close match. A medium orange is another good choice, with approximately 62 calories.
How to Create Balanced 63-Calorie Snacks
Creating a satisfying snack is not just about the calorie count but also the combination of macronutrients. A mix of carbohydrates, protein, and fiber helps promote satiety, which is the feeling of fullness. To build a perfect 63-calorie snack, consider pairing a protein source with a high-fiber fruit or vegetable. For instance, you could have a couple of slices of smoked salmon with a bit of low-fat cream cheese for a protein and omega-3-rich option under 100 calories, and adjust the quantity to hit the 63-calorie mark. Another idea is to pair a high-volume vegetable like jicama sticks (54 calories per cup) with a small amount of protein or dip.
Comparison of 63-Calorie Snack Options
| Food Item | Serving Size | Approximate Calories | Key Nutrients | Satiety Value | Good For |
|---|---|---|---|---|---|
| Shelled Edamame | 1/3 cup | ~63 kcal | Protein, fiber, vitamins | High | Protein boost, vegetarian snack |
| Medium Egg | 1 egg | ~63 kcal | Protein, vitamin D, omega-3s | High | Mid-morning snack |
| Fresh Cherries | ~100g | ~63 kcal | Vitamin C, antioxidants | Medium | Sweet cravings, dessert |
| Fresh Blackberries | ~1 cup | ~65 kcal | Fiber, antioxidants, vitamin C | High | Fiber boost, low-sugar treat |
| Raw Carrots | ~1 cup | ~53 kcal | Vitamin A, beta-carotene, fiber | High | Crunchy craving, vision health |
Importance of Portion Control
In the context of weight management, understanding portion control is vital. Knowing that a small portion of a calorie-dense food is equivalent to a larger portion of a low-calorie food can help individuals make more mindful choices. Using measuring cups, food scales, or simply being aware of standard serving sizes can help prevent overconsumption. This is particularly important for snacks, which can easily contribute a significant number of calories throughout the day if not portioned correctly. For example, a handful of nuts might contain more calories than a large bowl of berries.
Creating Your Own 63-Calorie Snacks
It is simple to create your own tasty snacks by combining low-calorie foods. A small bowl of mixed berries, or a few ounces of plain Greek yogurt with a sprinkle of berries, can easily stay within the 63-calorie range. For a savory option, a cup of air-popped popcorn can be an excellent choice at around 60 calories. A small smoked salmon pinwheel with a dash of cream cheese is another flavorful way to get protein with minimal calories. Thinking creatively about combinations can help make snacking a more enjoyable and satisfying part of your diet plan.
The Role of Nutrient Density
When choosing foods for a specific calorie count, consider nutrient density. This refers to the amount of nutrients (vitamins, minerals, fiber) a food provides relative to its calorie content. Opting for a 63-calorie portion of edamame or blackberries provides more nutritional benefits, such as fiber and antioxidants, than consuming 63 calories of a processed, low-nutrient food. This focus ensures your snacks are not just filling a calorie quota but also contributing positively to your overall health.
Conclusion
Identifying what has 63 calories is a practical way to manage portion sizes and make smarter snack choices. Options range from protein-rich edamame and eggs to fiber-packed blackberries and high-volume vegetables. By understanding the calorie density of various foods, you can create satisfying and nutritious snacks that support your health and wellness goals. This mindful approach to eating helps ensure that every bite contributes positively to your diet, making low-calorie snacking both easy and enjoyable. Learn more about low-calorie snacks.
