What snacks equal 350 calories? Simple and Satisfying Ideas

October 23, 2025 •

4 min read

According to nutrition experts, a well-planned snack can help regulate blood sugar and prevent overeating at mealtimes. This makes understanding "what snacks equal 350 calories?" a key part of effective meal planning for many people, providing enough energy to sustain you without derailing your dietary goals.

Quick Summary

This guide provides numerous simple and satisfying snack options that are approximately 350 calories, offering combinations rich in protein, fiber, and healthy fats. It covers both sweet and savory choices, tips for portion control, and how to meal prep for a balanced nutrition diet.

Key Points

Balanced Combinations: To reach the 350-calorie mark, pair lean protein, healthy fats, and complex carbs for sustained energy.
Savory Selections: Savory options like turkey and cheese roll-ups or avocado toast with egg provide a filling and flavorful boost.
Sweet Cravings: Satisfy your sweet tooth with combinations like apple slices and peanut butter or a Greek yogurt parfait.
Portion Control is Key: Measure calorie-dense ingredients like nuts and nut butters carefully to stay within your target.
Meal Prep for Success: Pre-portioning snacks into containers makes healthy eating effortless and prevents overeating.
Focus on Fiber: High-fiber options like roasted chickpeas and popcorn create bulk and promote a feeling of fullness.
Smoothie Power: A quick protein smoothie with fruit and nut butter is perfect for an on-the-go energy boost.
Role in Health: Smart snacking prevents extreme hunger and helps maintain stable energy levels throughout the day.

Smart Snacking: Building a Balanced 350-Calorie Plate

A snack doesn't have to be complicated to be satisfying. For a roughly 350-calorie snack, the key is combining different food groups to achieve a balance of carbohydrates for energy, protein for fullness, and healthy fats for satiety. By mixing and matching different components, you can create a variety of flavors and textures to keep your snack time interesting.

Savory 350-Calorie Snack Ideas

Mini Turkey and Cheese Roll-Ups: Use two slices of low-sodium turkey lunchmeat and two slices of cheese rolled up. Pair with a handful of your favorite whole-grain crackers to complete this protein-packed snack.
Avocado Toast with an Egg: Toast a slice of whole-wheat bread and mash a quarter of an avocado on top. Add one hard-boiled or fried egg for a boost of protein. Season with salt, pepper, and a pinch of red pepper flakes for extra flavor.
Roasted Chickpeas with Hummus: Roast about one cup of chickpeas until crispy and toss with your favorite spices. Serve with a generous dollop of hummus for a high-fiber, protein-rich snack.
Cottage Cheese and Tomatoes: A simple yet effective combination. Pair half a cup of 4% fat cottage cheese with half a cup of cherry tomatoes. Add a sprinkle of black pepper and chives for extra zest. Cottage cheese provides excellent protein, while tomatoes add a fresh, tangy flavor.
Mediterranean Stuffed Pita: Stuff a small whole-wheat pita pocket with a quarter-cup of hummus, a few slices of avocado, and diced tomatoes. This gives you a portable, filling snack rich in healthy fats and fiber.

Sweet 350-Calorie Snack Ideas

Apple Slices and Peanut Butter: A classic combination that's incredibly satisfying. Slice a medium apple and serve with two tablespoons of peanut butter. This snack offers a great mix of fiber and healthy fats.
Greek Yogurt Parfait: Layer a half-cup of plain Greek yogurt with a half-cup of granola and a handful of mixed berries. This is a fantastic source of protein and probiotics, with a bit of sweetness from the fruit.
Fruit and Nut Trail Mix: Create your own trail mix with one-third cup of mixed nuts, such as almonds or walnuts, and one-third cup of dried fruit, like raisins or dried cranberries. Control your portion size carefully with this energy-dense option.
Banana Protein Oatmeal: Cook one cup of oatmeal and stir in one tablespoon of almond butter, half a sliced banana, and a tablespoon of brown sugar. This warm and comforting snack is perfect for colder days.
Blender Smoothie: Blend one scoop of vanilla protein powder with one cup of milk (dairy or almond), half a frozen banana, and a tablespoon of almond butter. Add ice for a thicker consistency. This is an excellent post-workout or midday snack option.

Comparison Table: Sweet vs. Savory 350-Calorie Snacks


Snack Combination	Type	Key Nutrients	Preparation Time	Best For
Greek Yogurt Parfait	Sweet	Protein, Calcium, Fiber	5 minutes	Post-workout, craving sweets
Avocado Toast w/ Egg	Savory	Healthy Fats, Protein, Fiber	10 minutes	Filling, balanced meal
Apple Slices & PB	Sweet	Fiber, Healthy Fats	5 minutes	Quick energy boost
Roasted Chickpeas	Savory	Protein, Fiber	30 minutes	Meal prep, high fiber
Blender Smoothie	Sweet	Protein, Healthy Fats	5 minutes	On-the-go, muscle recovery
Cottage Cheese & Tomatoes	Savory	Protein, Vitamins	2 minutes	Quick and low-effort

Practical Tips for Snacking Success

To ensure your snacks stay around the 350-calorie mark, proper portion control is crucial. Use measuring cups and spoons to accurately portion out ingredients like nuts, seeds, and nut butters, as these are very calorie-dense. For more volume, focus on high-fiber foods like vegetables and popcorn, which offer great filling power with fewer calories.

Meal prepping is another fantastic strategy. Spend a few minutes at the beginning of the week to portion out your snacks into small containers. This prevents mindless overeating and makes healthy choices convenient when you are busy.

The Role of Snacks in a Healthy Diet

Snacks play a crucial role in maintaining energy levels and preventing extreme hunger, which can lead to poor dietary choices. By choosing nutrient-dense, balanced snacks like the 350-calorie options listed, you provide your body with sustained energy throughout the day. This helps manage weight, supports a healthy metabolism, and keeps you feeling satisfied. Whether you prefer sweet or savory, there are plenty of delicious possibilities to keep your nutrition diet on track.

For more detailed nutritional information and recipe variations, visit resources like EatingWell, which offer numerous recipes within specific calorie ranges.

Conclusion: Snacking Smart with 350 Calories

Understanding what snacks equal 350 calories is an empowering step toward mindful eating and achieving your nutrition goals. From protein-rich Greek yogurt parfaits to savory avocado toast, these options prove that healthy snacking doesn't have to be boring or restrictive. With a little planning and smart portion control, you can enjoy delicious, satisfying snacks that fuel your body and keep you on track all day long.

Frequently Asked Questions

A great savory option is a serving of cottage cheese and vegetables. Pair a half-cup of 4% fat cottage cheese with a half-cup of cherry tomatoes for a protein-rich and satisfying snack.

Prepare a small Mediterranean stuffed pita by filling a whole-wheat pita with a quarter-cup of hummus, some sliced avocado, and diced tomatoes. This is easy to pack and full of flavor.

An apple with two tablespoons of peanut butter is a classic, simple, and filling choice. It combines fiber from the apple with healthy fats from the peanut butter for sustained energy.

Yes, a smoothie can be an excellent 350-calorie snack. For example, blending one scoop of protein powder with milk, half a frozen banana, and a tablespoon of almond butter creates a balanced, on-the-go option.

Yes, roasted chickpeas are a great high-fiber choice. Roasting about one cup and serving it with a generous portion of hummus provides a filling and nutritious snack.

Portion control is key. Always use measuring cups or a kitchen scale to measure out your serving. For a 350-calorie snack, a third of a cup of mixed nuts is typically an appropriate portion.

A Greek yogurt parfait is an excellent post-workout option. Layering a half-cup of plain Greek yogurt with granola and mixed berries provides protein for muscle recovery and carbs to refuel.