Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Health
  • Healthy Eating
  • Fashion and Beauty
  • Lifestyle
  • Celebrities and News
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Best Inner-Thigh Exercises of All Time

      The Best Inner-Thigh Exercises of All Time

      16 trainer approved thigh exercises Read More
    • Why You're Gaining Weight While Working Out and Eating Well

      Why You're Gaining Weight While Working Out and Eating Well

      Gaining weight while working out is totally normal. Here's what you need to know about that number on the scale post-sweat sesh. Read More
    • Ultimate Guide to Strength Training for Beginners

      Ultimate Guide to Strength Training for Beginners

      This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie. Read More
  • Fitness

    Fitness

    See All Fitness
    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Follow this expert-backed gym regimen to give your results a major boost.
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Exercise Tips
    • Race Training
    • Workout Trends
    • Playlists
  • Health

    Health

    See All Health
    The Best Foods for Hair Growth, According to Dietitians

    The Best Foods for Hair Growth, According to Dietitians

    While your diet is only one factor to determine how fast your hair grows, there are certain foods that experts say can speed up the process. Learn how to support your stands from the inside out.
    • Sleep
    • Sexual Health
    • Mental Health
    • Healthy IRL
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    Is It Better to Drink a Protein Shake Before or After a Workout?

    Is It Better to Drink a Protein Shake Before or After a Workout?

    Protein is essential for building bigger and stronger muscles, but the timing of your intake depends on your own nutritional needs.
    • Healthy Recipes
    • Food & Nutrition
    • Healthy Cooking
    • Healthy Eating
    • Vegan Diet
    • Vegetarian Diet
  • Fashion and Beauty

    Fashion and Beauty

    What Happens When You Stop Wearing a Bra?

    What Happens When You Stop Wearing a Bra?

    There's nothing quite like taking your bra off at the end of the day, but does not wearing a bra altogether cause sagging? Here's what the experts have to say.
    • Fashion
    • Beauty
    • Workout Clothes
    • Beauty Files
    • Workout Gear
    • Shoes
    • Leggings
  • Lifestyle

    Lifestyle

    See All Lifestyle
    The Complete Guide to Zodiac Signs and Their Meanings

    The Complete Guide to Zodiac Signs and Their Meanings

    From fiery, competitive Aries to empathic, psychic Pisces, here's your complete guide to all 12 zodiac signs dates and their meanings.
    • Astrology
    • Sex and Love
    • Travel
    • Relationships & Love
  • Celebrities and News

    Celebrities and News

    See All Celebrities and News
    • Interviews
    • Celebrity News
    • Celebrity Workouts
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com
  2. Healthy Eating
  3. Meal Ideas
  4. 150-Calorie Snacks That Are Actually Really Satisfying

150-Calorie Snacks That Are Actually Really Satisfying

author Jessica Cording, MS, RD, CDN
By Jessica Cording, MS, RD, CDN October 18, 2019
Skip gallery slides
FB Tweet
mezze
Credit: Beth Galton Inc/Getty Images
Calorie-counting isn't everything, but if you're keeping tabs on your intake so you can work toward a specific goal, finding satisfying foods that are filling is crucial to your success. These 150-calorie snacks are just the pick-me-up your low-energy reserve needs.
Start Slideshow

1 of 11

FB Tweet
Pinterest Email Send Text Message Print

What Makes a Snack Healthy?

mezze
Credit: Beth Galton Inc/Getty Images

When you're hungry AF but your next meal is still a good four or five hours away, it's officially time for a snack. Sometimes the word "snacking" has a negative connotation, but there's a big difference between mindless snacking when you're stressed or upset, and intentional snacking that keeps your energy up and supports a healthy lifestyle.

One of the most common questions I get from my nutrition clients is how many calories should be in a snack. To be honest, I don't think calorie-counting is the end all be all, and definitely not the right approach for everyone, but having an understanding of nutrient density and how to "spend" calories on foods that help you feel satisfied and nourished can help you stick with healthy eating habits for the long haul. (See: The #1 Reason to Stop Counting Calories)

As a very general guideline, I typically recommend between 100 and 250 calories for a snack. While there's no golden rule about the number of calories you shouldn't exceed, a150-calorie snack is a good jumping-off point.

Ideally, you want some protein and/or fat plus fiber to give your snack some staying power. Opting for complex carbs over their refined counterparts and watching out for added sugar can help your snacks be more satisfying by preventing you from burning through the calories (aka energy!) and experiencing a sharp blood sugar spike and crash, which can mess with your energy, mood, and appetite control.

Know that if you require more calories based on what your body needs are or what your other meals and snacks have provided that day, that's totally okay. Otherwise, if you just need a "little something", these 150-calorie snacks will satisfy you surprisingly well.

1 of 11

Advertisement
Advertisement

2 of 11

FB Tweet
Pinterest Email Send Text Message Print

Easy Yogurt Bowl

yogurt
Credit: Jessica Cording Nutrition

Plain Greek or Icelandic yogurt with 3/4 cup berries or a tablespoon of chia seeds provides a filling combination of protein and fiber. In the fall, 1/2 cup of pumpkin purée and a sprinkle of pumpkin pie spice makes a great stand-in for berries or seeds and still provides 3 grams of fiber per 1/2 cup.

Cocoa powder stirred into the yogurt is another creative way to work in fiber (about 2 grams per tablespoon and only about 10 calories), and it adds a nice texture and rich flavor. Craving something creamy? Top your chocolate yogurt with a teaspoon or two of your favorite nut butter.

2 of 11

3 of 11

FB Tweet
Pinterest Email Send Text Message Print

Hard-Boiled Eggs

hard boiled eggs
Credit: Jessica Cording Nutrition

Two hard-boiled eggs provide about 150 calories, 12 grams of protein, and 10 grams of fat. Eggs are also a good source of choline, a nutrient that's key for brain function—helpful on a day you really need to focus. I love adding Trader Joe's Everything But the Bagel Sesame seasoning to mine for flavor. (Related: 7 Ways to Use Trader Joe's Everything Bagel Seasoning Besides On Avocado Toast)

If you need to add some fiber, add a side of sliced veggies like cucumber or celery or eat them with a fork over greens. Want something hot? The Sous Vide Egg White Bites at Starbucks are a great option. Yes, they're 170 calories, but that extra 20 is nothing in the scheme of your daily calories and so worth it on a day you want a little upgrade.

3 of 11

Advertisement

4 of 11

FB Tweet
Pinterest Email Send Text Message Print

Crispy Chickpeas

chickpea snack
Credit: Biena

I know that nuts get a lot of airtime as a healthy snack (as they should—they're packed with healthy fats and fiber), but that 150-calories doesn't typically translate to more than 1/4 cup, and if you need to be mindful of allergies, it's good to have a safe option that's equally convenient. (Related: The Healthiest Nuts and Seeds)

Crispy roasted chickpeas make a handy go-to 150-calorie (ish) snack that packs a winning combination of protein, fiber, and complex carbs. You can DIY (toss chickpeas with olive oil and your fave spices and roast at 350 degrees until crispy) or buy them pre-made if you need a shelf-stable option you can toss in your bag or car. I almost always have a few single-serve packets of Biena's Sea Salt flavor in my carry-on when I travel. For 130 calories, you get 6 grams of protein and fiber each.

4 of 11

5 of 11

FB Tweet
Pinterest Email Send Text Message Print

Healthy Snack Bar

snack bar
Credit: Tig Bars

A macro-balanced bar is great for when you need an easy packaged snack option. (Related: The Best Healthy Packaged Keto Snacks You Can Buy)

If your favorite bar has more than 150 calories, you can always have half at a time. The Kid's RXBAR is an option for those who can't just stop at half (so relatable), and the brand also has a savory bar option called TIG which clocks in at 140 calories and features plant-based protein from lentils and chickpeas that come in flavors like buffalo, bbq, and chili lime.

5 of 11

6 of 11

FB Tweet
Pinterest Email Send Text Message Print

Fruit and Cheese or Nut Butter

apples and cheese
Credit: Adam Hester/Getty Images

A small piece of fruit and a 1-ounce serving of cheese or a tablespoon of nut or seed butter is a super-easy way to cover your nutritional bases in a 150-calorie snack.

Mix it up with the seasons to keep from getting bored. In the summer, for example, you can enjoy stone fruit or a cup of berries, which pair well with goat cheese or blue cheese, and in fall and winter, you can enjoy an apple or pear with sharp cheddar or aged gouda. Then experiment with nut and seed butter. Tahini and apple are delicious together, for example, and a great change of pace from peanut or almond butter. (Related: Everything You Need (and Want) to Know About Nut Butter)

6 of 11

Advertisement
Advertisement
Advertisement

7 of 11

FB Tweet
Pinterest Email Send Text Message Print

Guacamole and Veggies

guacamole
Credit: Wholly Guacamole

Guacamole is a satisfying option because it provides healthy fat and fiber, which will keep you full for a while. You'll get about 100 calories in a 1/4-cup serving and around three grams of fiber, so add half a serving more for a creamy 150-calorie snack.

I love Wholly Guacamole Classic Minis because they come in these convenient single-serve cups, and are super easy to throw in a lunch bag or keep in the fridge for when you want to enjoy the taste of delicious hand-scooped avocados, without the hassle of dealing with knives. (Avocado hand fears, anyone?) Plus, there are no preservatives. Scooping this guac up with a generous serving of raw veggies adds fiber plus lots of key vitamins and minerals. Try cucumber slices, baby carrots, celery sticks, or cherry tomatoes.

7 of 11

8 of 11

FB Tweet
Pinterest Email Send Text Message Print

Oatmeal

oatmeal
Credit: Rowan Patrick Photos/Getty Images

You might think of oatmeal as only a breakfast food, but oats can totally work as a snack since they provide slow-burning complex carbs and fiber. Cool 1/3 cup rolled oats (or one packet unflavored instant oatmeal) in water with cinnamon for a satisfying 150-calorie snack. You can make it with milk for some protein (try pea protein milk for a dairy-free option) or top with two teaspoons of your favorite nut or seed butter after cooking.

8 of 11

9 of 11

FB Tweet
Pinterest Email Send Text Message Print

Half Sandwich or Toast

half sandwich
Credit: Luca Trovato/Getty Images

Just cut your sandwich in half for a 150-calorie snack (or close to it) that feels like you're having a whole other meal. Go for sprouted grain bread (Food for Life's Ezekiel Bread is my favorite) or whole wheat to make sure you're getting some fiber, and add your favorite protein-rich fillings like low-sodium turkey or hummus and veggies. (Related: What's the Difference Between Whole Wheat and Whole Grain?)

Plus, sandwiches are a great vehicle for upping your vegetable intake, so make sure you load up on those greens. If you just can't get into the sandwich idea, a slice of toast topped with nut butter, ricotta cheese, or even a generous smear or plain Greek yogurt or cottage cheese and some cinnamon and a drizzle of honey. Berries or sliced tomato and sea salt works, too.

9 of 11

Advertisement
Advertisement
Advertisement

10 of 11

FB Tweet
Pinterest Email Send Text Message Print

Popcorn

popcorn
Credit: Jessica Cording Nutrition

Popcorn is a great snack for when you want something crunchy that will take you a while to eat. You'll get about 100 calories and 3 grams each of protein and fiber in a three-cup serving, so just grab another cup and a half for an even 150-calorie snack. Or add one tablespoon of nutritional yeast or grated parmesan cheese sprinkled on top adds a little more protein and flavor for about 50 calories.

You can buy popcorn pre-made, but it's also really easy to DIY in a microwave by placing about two tablespoons of corn kernels in a brown paper bag, folding over the top of the bag, and microwaving in one-minute intervals until the corn has stopped popping. Then shake on whatever seasonings or add-in you like. (Related: Healthy Popcorn Recipes with Tricked-Out Toppings)

10 of 11

11 of 11

FB Tweet
Pinterest Email Send Text Message Print

Mini Mezze Plate

mezze
Credit: Beth Galton Inc/Getty Images

You can easily pile a meal's worth of food onto a cutting board for a beautiful, but more filling mezze plate. So make a smaller version with a cup of cherry tomatoes or sliced cucumber, two tablespoons of hummus, and about five kalamata olives for a lux mini-meal that actually a less-than-150-calorie snack. And it offers up a filling combo of fat and fiber. If hummus without crackers feels like sacrilege, add a couple of high-fiber crackers like GG Crackers, which have 20 calories and 4 grams of fiber per cracker.

11 of 11

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Jessica Cording, MS, RD, CDN

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 11 What Makes a Snack Healthy?
    2 of 11 Easy Yogurt Bowl
    3 of 11 Hard-Boiled Eggs
    4 of 11 Crispy Chickpeas
    5 of 11 Healthy Snack Bar
    6 of 11 Fruit and Cheese or Nut Butter
    7 of 11 Guacamole and Veggies
    8 of 11 Oatmeal
    9 of 11 Half Sandwich or Toast
    10 of 11 Popcorn
    11 of 11 Mini Mezze Plate

    Share & More

    Pinterest Email Send Text Message Print
    Shape

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Affiliate Program this link opens in a new tab
    • Accolades this link opens in a new tab

    Connect

    Follow Us
    Subscribe to Our Newsletter
    Sign Up
    MeredithShape is part of the Instyle Beauty Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Shape. All rights reserved. Printed from https://www.shape.com

    Sign in

    View image

    150-Calorie Snacks That Are Actually Really Satisfying
    this link is to an external site that may or may not meet accessibility guidelines.