What to eat under 200 calories? Delicious and healthy snack ideas

January 10, 2026 •

4 min read

According to Piedmont Healthcare, an apple with a tablespoon of peanut butter is a fulfilling snack for around 200 calories. Knowing what to eat under 200 calories can be a game-changer for weight management and maintaining energy throughout the day, providing satisfying options that prevent overeating.

Quick Summary

This guide provides numerous delicious and nutritious snack options, all under 200 calories. It covers a variety of sweet and savory choices, emphasizing the importance of protein and fiber for feeling full. The article also includes tips for mindful eating and a comparison of popular healthy snacks to help you make informed choices.

Key Points

Protein and Fiber are Key: Snacks high in protein and fiber, like Greek yogurt or hard-boiled eggs, are more satiating and keep hunger away longer.
Portion Control is Crucial: Even healthy foods can be high in calories, so measure out portions of nuts, seeds, and dips to stay under the 200-calorie limit.
Combine Macros: Pairing protein or healthy fat with carbohydrates, such as apple slices with peanut butter, provides balanced energy and prolonged fullness.
Stay Hydrated: Thirst can be mistaken for hunger, so drinking plenty of water throughout the day can help prevent unnecessary snacking.
Plan Ahead: Prepare and pre-portion low-calorie snacks in advance to make healthy choices easier when hunger strikes.
Opt for Whole Foods: Choose snacks made from wholesome, real ingredients like fruits, vegetables, nuts, and yogurt, which are packed with nutrients.
Crunchy Alternatives: Satisfy crunchy cravings with healthy alternatives like roasted chickpeas, air-popped popcorn, or veggie sticks instead of high-calorie chips.

Smart Snacking for Better Health

Mindful snacking can be an important part of a healthy diet, especially when aiming for weight management. Instead of reaching for high-calorie, low-nutrient foods, opting for wholesome snacks under 200 calories can keep you satisfied and energized. The key is to choose snacks that combine protein, fiber, and healthy fats, as these macronutrients promote satiety and prevent blood sugar spikes. Being prepared with a list of simple, low-calorie options makes it easier to resist temptations when hunger strikes.

Savory Snacks Under 200 Calories

For those who prefer a savory bite, there are many flavorful options that won't derail your diet. Protein-rich snacks are particularly effective at keeping hunger at bay.

Hard-boiled eggs: Two large hard-boiled eggs provide around 166 calories and 13 grams of protein, making them a highly satisfying and portable snack.
Hummus and veggies: A quarter-cup of hummus with a handful of baby carrots or cucumber slices offers about 140-150 calories and a great mix of fiber and protein.
Roasted chickpeas: A 1/2 cup of roasted chickpeas provides a crunchy texture and around 110 calories, plus a healthy dose of fiber and protein. Season with your favorite spices for extra flavor.
Cottage cheese with black pepper: A half-cup of low-fat cottage cheese is an excellent source of protein for approximately 100 calories. A sprinkle of black pepper enhances the flavor without adding calories.
Mini cheese and crackers: A single low-fat cheese stick with a few whole-grain crackers is a convenient snack, often falling well under the 200-calorie mark.

Sweet and Fruity Snacks Under 200 Calories

If your sweet tooth is calling, there are plenty of wholesome options that offer natural sweetness without the added sugars.

Apple and peanut butter: A medium apple with one tablespoon of natural peanut butter is a classic, fiber-rich combination of sweet and salty for about 190 calories.
Greek yogurt with berries: A half-cup of plain Greek yogurt topped with a half-cup of fresh or frozen blueberries provides protein, probiotics, and antioxidants for approximately 160 calories.
Frozen grapes: One and a half to two cups of frozen grapes offer a refreshing, naturally sweet treat for under 200 calories. They are perfect for a hot day.
Fruit smoothie: Blend a small banana with ¾ cup of unsweetened almond milk and a small amount of almond butter for a filling, creamy smoothie around 190 calories.
Dates with nut butter: Two Medjool dates with a tablespoon of natural nut butter make for a satisfying, energy-boosting snack at around 160-170 calories.

Comparison of Popular Low-Calorie Snacks


Snack Item	Estimated Calories (approx.)	Primary Benefit	Portion Size	Notes
Greek Yogurt & Berries	~160 calories	High Protein	½ cup yogurt + ½ cup berries	Excellent for satiety and gut health.
Apple & Peanut Butter	~190 calories	Fiber & Healthy Fats	1 medium apple + 1 tbsp peanut butter	A classic, filling combination.
Hummus & Veggies	~150 calories	Fiber & Nutrients	¼ cup hummus + 1 cup veggies	Great for crunch and digestion.
Hard-boiled Eggs	~140-160 calories	High Protein	2 large eggs	Simple, portable, and very filling.
Roasted Chickpeas	~110 calories	Fiber & Protein	½ cup	A crispy, savory alternative to chips.
Air-popped Popcorn	~150 calories	High Fiber	3.5 cups	Whole-grain, satisfies crunchy cravings.

Creating a Low-Calorie Snack Strategy

Successfully managing your calorie intake through smart snacking requires a bit of planning. Instead of grabbing the first thing you see, consider these tips:

Portion control is critical. Even healthy foods like nuts and nut butters can be high in calories. Pre-portioning snacks into small containers can prevent overeating.
Focus on protein and fiber. These nutrients keep you feeling full for longer. Snacks like eggs, yogurt, and roasted chickpeas are more satiating than low-fiber carbs.
Drink water. Sometimes, thirst can be mistaken for hunger. Staying well-hydrated throughout the day can help you avoid unnecessary snacking.
Mindful eating. Take time to eat your snack without distractions. This helps you recognize your body's satiety signals and enjoy your food more.

Conclusion

Snacking doesn't have to sabotage your health goals. By choosing nutrient-dense, portion-controlled options, you can enjoy delicious food while staying within your calorie targets. From savory hummus and veggies to sweet yogurt and berries, a wide variety of foods are available when you know what to eat under 200 calories. Embracing smart snacking can help you manage your weight, maintain energy levels, and improve your overall diet without feeling deprived. For more expert guidance on low-calorie snacks and dieting, you can consult with a registered dietitian.

Note: Calorie counts are estimates and can vary based on brand and preparation. Always check nutrition labels for precise figures.

Authoritative Source

Learn more about a variety of healthy snacks under 200 calories from a dietitian-approved list at Tony Ferguson Weight Loss.

Frequently Asked Questions

Great high-protein snacks under 200 calories include two hard-boiled eggs (~140-160 cals), a half-cup of low-fat cottage cheese (~100 cals), or a half-cup of Greek yogurt with berries (~160 cals).

To make snacking healthier for weight loss, focus on protein and fiber to increase satiety, practice portion control to stay within your calorie goal, and choose whole, nutrient-dense foods over processed options.

Excellent low-calorie alternatives to chips include air-popped popcorn (around 150 cals for 3.5 cups) or a half-cup of roasted chickpeas (around 110 cals). Both offer a satisfying crunch with fewer calories.

Yes, you can. Options like frozen grapes (~170 cals per 1.5 cups), frozen banana and nut butter bites (~155 cals per portion), or a half-cup of low-fat frozen yogurt with fruit can satisfy a sweet tooth healthily.

Yes, fruit is a great snack choice. Most medium-sized fruits, like an apple, orange, or pear, are well under 200 calories and provide essential vitamins, minerals, and fiber.

Pairing foods that combine carbohydrates, protein, and healthy fats (like apple slices with peanut butter) helps with satiety by slowing down digestion, preventing blood sugar spikes, and keeping you feeling full longer.

For a convenient, portable option, grab a hard-boiled egg, a pre-portioned bag of trail mix (~1/4 cup), or a low-fat cheese stick with an apple.