The most filling snacks have protein, fiber or both, which help you stay full longer on fewer calories. This list starts with the most filling ones, sorted by how much protein and fiber they have for their calories. Every snack is under 200 calories.
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Low-Calorie Snacks
Filling snacks under 200 calories, with the protein, fiber and macros for each.
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| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Greek yogurt with strawberries6 oz container (170 g) + ½ cup (72 g) | 123 | 17.8 g | 11.6 g | 0.9 g | 1.4 g |
| Cottage cheese with blueberries½ cup (113 g) + ½ cup (74 g) | 134 | 12.4 g | 16.1 g | 2.8 g | 1.8 g |
| Eggs, hard-boiled2 large (100 g) | 155 | 12.6 g | 1.1 g | 10.6 g | 0 g |
| String cheese (part-skim mozzarella)1 stick (28 g) | 72 | 6.9 g | 0.8 g | 4.5 g | 0 g |
| Beef jerky1 oz (28 g) | 116 | 9.4 g | 3.1 g | 7.3 g | 0.5 g |
| Deli turkey breast2 oz (57 g) | 62 | 12.4 g | 2 g | 0.5 g | 0.3 g |
| Edamame, cooked1 cup (155 g) | 188 | 18.5 g | 13.8 g | 8.1 g | 8.1 g |
| Baby carrots with hummus10 carrots (100 g) + 2 tbsp (30 g) | 106 | 3 g | 12.7 g | 5.5 g | 4.5 g |
| Apple with peanut butter1 medium (182 g) + 1 tbsp (16 g) | 190 | 4 g | 28.7 g | 8.5 g | 5.2 g |
| Celery with peanut butter2 medium stalks (80 g) + 1 tbsp (16 g) | 107 | 4.1 g | 5.9 g | 8.4 g | 2.1 g |
| Brown rice cakes with peanut butter2 cakes (18 g) + 1 tbsp (16 g) | 165 | 5 g | 18.2 g | 8.7 g | 1.6 g |
| Popcorn, air-popped3 cups (24 g) | 93 | 3.1 g | 18.7 g | 1.1 g | 3.5 g |
| Almonds1 oz, about 23 almonds (28 g) | 164 | 6 g | 6.1 g | 14.2 g | 3.5 g |
| Pistachios, dry roasted1 oz, about 49 nuts (28 g) | 162 | 6 g | 8 g | 13 g | 2.9 g |
| Raspberries1 cup (123 g) | 64 | 1.5 g | 14.7 g | 0.8 g | 8 g |
| Strawberries1 cup (144 g) | 46 | 1 g | 11.1 g | 0.4 g | 2.9 g |
| Blueberries1 cup (148 g) | 84 | 1.1 g | 21.4 g | 0.5 g | 3.6 g |
| Watermelon2 cups diced (304 g) | 91 | 1.9 g | 23 g | 0.5 g | 1.2 g |
| Orange1 medium (131 g) | 62 | 1.2 g | 15.4 g | 0.2 g | 3.1 g |
| Banana1 medium (118 g) | 105 | 1.3 g | 27 g | 0.4 g | 3.1 g |
| Grapes1 cup (151 g) | 104 | 1.1 g | 27.3 g | 0.2 g | 1.4 g |
| Cherry tomatoes1 cup (149 g) | 27 | 1.3 g | 5.8 g | 0.3 g | 1.8 g |
| Dark chocolate (70-85%)½ oz (14 g) | 84 | 1.1 g | 6.4 g | 6 g | 1.5 g |
No foods match that search.
Nutrition numbers come from the USDA's FoodData Central database, for the serving size shown. Packaged foods vary by brand, so check the label for exact numbers.
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Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.
How to use this list
Snacks count toward your day's calories like any meal. Pick one or two that you enjoy, keep them on hand, and log them when you eat them. Pairing a food with protein or fiber, like an apple with peanut butter, keeps you full longer than either one alone.
Common questions
What's the most filling low-calorie snack?
Snacks with plenty of protein, like Greek yogurt, cottage cheese and deli turkey, or plenty of fiber, like raspberries and edamame, keep you full the longest for their calories.
How many calories is a good snack?
For most people, 100 to 200 calories is a good range. It's enough to take the edge off your hunger without eating into your next meal.
For more on fitting snacks into your day, see How to count calories to lose weight.
Looking for a different list?
General information, not medical advice. If you have a food allergy or a health condition, go with what your doctor recommends.
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