3 PM hits. Energy crashes. Vending machine calls your name. You grab chips and regret it immediately.
Snacking isn't bad - it's the WHAT and HOW MUCH that matters. The right snacks keep energy steady, prevent overeating at meals, and support weight loss goals.
This guide has 50 quick healthy snacks - all under 200 calories! Organized by category: high-protein, sweet, savory, no-prep, and kids snacks. Each includes calorie count and macros so you can make informed choices!
💪 High-Protein Snacks (10g+ Protein) Keeps you full!
1. Greek Yogurt (Plain) 100-150 cals
Serving: 1 cup (8 oz)
Protein: 15-20g | Carbs: 8g | Fat: 0-4g
Add: Berries, honey, or cinnamon. Skip flavored yogurts (loaded with sugar!).
2. Hard-Boiled Eggs 140 cals
Serving: 2 eggs
Protein: 12g | Carbs: 2g | Fat: 10g
Prep tip: Boil dozen eggs Sunday. Grab 2 for quick snack all week!
3. Cottage Cheese & Berries 160 cals
Serving: 1/2 cup cottage cheese + 1/2 cup berries
Protein: 14g | Carbs: 18g | Fat: 2g
Sweet and filling! High protein keeps you satisfied for hours.
4. String Cheese + Apple 150 cals
Serving: 1 string cheese + 1 small apple
Protein: 7g | Carbs: 20g | Fat: 6g
Portable: Perfect for purse, backpack, or desk drawer!
5. Protein Bar (Choose Wisely!) 150-200 cals
Look for: 15g+ protein, under 10g sugar, under 200 cals
Good brands: Quest, RX Bar, Built Bar, ONE Bar
Warning: Many bars are candy bars in disguise. Read labels!
6. Edamame 120 cals
Serving: 1/2 cup shelled
Protein: 8g | Carbs: 10g | Fat: 5g
Prep: Buy frozen, microwave 2 mins, sprinkle with sea salt. Addictive!
7. Tuna Pouch with Crackers 180 cals
Serving: 1 tuna pouch + 10 whole grain crackers
Protein: 18g | Carbs: 15g | Fat: 3g
Shelf-stable: Tuna pouches don't need refrigeration! Office-friendly.
8. Beef Jerky 80 cals
Serving: 1 oz (about 1/4 cup)
Protein: 9g | Carbs: 3g | Fat: 1g
Warning: High in sodium. Drink water! Choose low-sugar varieties.
9. Turkey Roll-Ups 120 cals
Serving: 3 slices deli turkey wrapped around cheese stick or pickle
Protein: 15g | Carbs: 2g | Fat: 5g
No-carb: Perfect for keto or low-carb diets!
10. Protein Smoothie 180 cals
Recipe: 1 scoop protein powder, 1/2 banana, 1 cup unsweetened almond milk, ice
Protein: 25g | Carbs: 15g | Fat: 3g
Refreshing and filling! Great post-workout snack.
🍎 Sweet Healthy Snacks (Under 200 Calories) Satisfy cravings!
11. Apple with Peanut Butter 180 cals
Serving: 1 medium apple + 1 tbsp peanut butter
Protein: 4g | Carbs: 28g | Fat: 8g
Classic combo: Fiber + protein + healthy fats = sustained energy!
12. Banana with Almond Butter 200 cals
Serving: 1 banana + 1 tbsp almond butter
Protein: 5g | Carbs: 30g | Fat: 9g
Pre-workout snack: Natural sugars for quick energy!
13. Dark Chocolate & Almonds 160 cals
Serving: 1 oz dark chocolate (70%+) + 10 almonds
Protein: 4g | Carbs: 15g | Fat: 12g
Antioxidant boost: Dark chocolate has health benefits! Portion control is key.
14. Frozen Grapes 60 cals
Serving: 1 cup frozen grapes
Protein: 1g | Carbs: 15g | Fat: 0g
Like candy: Sweet, refreshing, lasts longer than regular grapes!
15. Berries with Whipped Cream 100 cals
Serving: 1 cup berries + 2 tbsp whipped cream
Protein: 1g | Carbs: 18g | Fat: 3g
Dessert-like: Feels indulgent but totally healthy!
16. Yogurt Parfait Mini 180 cals
Layers: 1/2 cup Greek yogurt + 1/4 cup granola + berries
Protein: 12g | Carbs: 24g | Fat: 4g
Crunchy and creamy! Feels like dessert, loaded with protein.
17. Dates with Almond Butter 140 cals
Serving: 2 Medjool dates + 1/2 tbsp almond butter
Protein: 2g | Carbs: 28g | Fat: 5g
Nature's candy: Ultra sweet, satisfies sugar cravings naturally!
18. Rice Cake with Banana & Cinnamon 120 cals
Serving: 1 rice cake + 1/2 sliced banana + cinnamon
Protein: 2g | Carbs: 26g | Fat: 1g
Crunchy and sweet: Low-calorie base, naturally sweet topping!
19. Watermelon Cubes 46 cals
Serving: 1 cup cubed watermelon
Protein: 1g | Carbs: 12g | Fat: 0g
Hydrating: 92% water! Perfect summer snack.
20. Homemade Trail Mix 180 cals
Mix: 2 tbsp almonds, 1 tbsp dark chocolate chips, 1 tbsp dried cranberries
Protein: 4g | Carbs: 18g | Fat: 10g
Portion control: Pre-portion into snack bags to avoid overeating!
🧀 Savory Snacks (Under 200 Calories) Crave salt?
21. Hummus & Veggies 120 cals
Serving: 1/4 cup hummus + carrot sticks, cucumber, bell peppers
Protein: 5g | Carbs: 15g | Fat: 6g
Fiber-rich: Veggies add crunch and volume for minimal calories!
22. Guacamole & Veggies 140 cals
Serving: 1/4 cup guacamole + cucumber slices, cherry tomatoes, bell peppers
Protein: 3g | Carbs: 12g | Fat: 10g
Healthy fats: Avocado keeps you full and supports brain health!
23. Popcorn (Air-Popped) 90 cals
Serving: 3 cups air-popped
Protein: 3g | Carbs: 18g | Fat: 1g
Volume snack: 3 whole cups for under 100 calories! Add nutritional yeast or spices.
24. Cheese & Crackers 150 cals
Serving: 1 oz cheese + 10 whole grain crackers
Protein: 8g | Carbs: 15g | Fat: 8g
Classic combo: Protein + crunch = satisfying snack!
25. Caprese Skewers 100 cals
Ingredients: Cherry tomatoes, mini mozzarella balls, basil, balsamic drizzle
Protein: 8g | Carbs: 5g | Fat: 6g
Fancy snack: Looks elegant, takes 5 minutes to assemble!
26. Roasted Chickpeas 140 cals
Serving: 1/2 cup roasted chickpeas
Protein: 6g | Carbs: 22g | Fat: 3g
Crunchy: Roast with spices for chip replacement!
27. Olives & Cheese 140 cals
Serving: 10 olives + 1 oz feta or goat cheese
Protein: 6g | Carbs: 4g | Fat: 11g
Mediterranean: Healthy fats and tons of flavor!
28. Avocado Toast (Mini) 180 cals
Serving: 1 slice whole grain toast + 1/4 avocado + salt, pepper, red pepper flakes
Protein: 6g | Carbs: 18g | Fat: 10g
Millennial classic: Delicious and actually nutritious!
29. Cucumber Hummus Bites 80 cals
Ingredients: Cucumber slices topped with hummus and cherry tomato
Protein: 3g | Carbs: 10g | Fat: 4g
Low-calorie: Crunchy, refreshing, high-volume snack!
30. Pickles & String Cheese 90 cals
Serving: 1 string cheese + 2-3 pickle spears
Protein: 7g | Carbs: 2g | Fat: 6g
Salty fix: Pickles are under 20 calories! Ultimate low-cal snack.
⚡ No-Prep Snacks (Grab & Go!) 0 mins
31. Banana 105 cals
Protein: 1g | Carbs: 27g | Fat: 0g
Nature's fast food: Pre-packaged, portable, perfect!
32. Apple 95 cals
Protein: 0g | Carbs: 25g | Fat: 0g
Fiber-rich: Keeps you full, satisfies sweet tooth!
33. Baby Carrots 30 cals
Serving: 1 cup
Protein: 1g | Carbs: 7g | Fat: 0g
Crunchy: Satisfies need to munch on something!
34. Cherry Tomatoes 30 cals
Serving: 1 cup
Protein: 1g | Carbs: 7g | Fat: 0g
Like candy: Sweet, juicy, virtually calorie-free!
35. String Cheese 80 cals
Protein: 7g | Carbs: 1g | Fat: 6g
Portable protein: Desk drawer staple!
36. Mixed Nuts (Portioned) 160 cals
Serving: 1 oz (about 1/4 cup or small handful)
Protein: 6g | Carbs: 6g | Fat: 14g
Warning: Portion control! Nuts are calorie-dense. Pre-portion into bags.
37. Greek Yogurt Cup 100 cals
Serving: 5.3 oz single-serve cup (plain)
Protein: 15g | Carbs: 6g | Fat: 0g
Grab-and-go: Buy variety pack, stash in office fridge!
38. Protein Shake (Pre-Made) 160 cals
Brands: Premier Protein, Fairlife Core Power, Orgain
Protein: 20-30g | Carbs: 3-10g | Fat: 2-5g
Convenience: Shelf-stable until opened. Perfect for travel!
39. Granola Bar (Choose Wisely) 150-200 cals
Look for: Whole grains, under 10g sugar, 3g+ protein, 3g+ fiber
Good brands: KIND, RX Bar, Larabar, Nature Valley Protein
Warning: Many are sugar bombs. Read labels!
40. Berries (Any Kind) 80 cals
Serving: 1 cup strawberries, blueberries, raspberries, or blackberries
Protein: 1g | Carbs: 20g | Fat: 0g
Antioxidant powerhouse: Sweet, refreshing, nutrient-dense!
👶 Kid-Friendly Healthy Snacks Parents rejoice!
41. Apple Slices with Peanut Butter 180 cals
Slice apple into wedges, serve with 1 tbsp peanut butter for dipping. Kids love the crunch!
42. Ants on a Log 120 cals
Celery sticks filled with peanut butter, topped with raisins. Classic for a reason!
43. Cheese Cubes & Grapes 140 cals
1 oz cheese cubes + 1 cup grapes. Protein + natural sugar = happy kids!
44. Mini Pizza Bagels 180 cals
1 mini bagel + 2 tbsp pizza sauce + mozzarella. Microwave 30 seconds. Fun and filling!
45. Yogurt Tubes (Frozen) 60 cals
Freeze yogurt tubes for healthier popsicles. Kids think it's dessert!
46. Banana with Chocolate Chips 140 cals
1 banana + 1 tbsp chocolate chips. Sweet enough to feel like treat, actually nutritious!
47. Trail Mix (Kid-Friendly) 170 cals
Mix: Cheerios, raisins, mini chocolate chips, pretzels. Crunchy, sweet, fun!
48. Cheese Quesadilla Triangles 180 cals
1 small tortilla + cheese. Microwave 30 seconds, cut into triangles. Easy and cheesy!
49. Smoothie (Kid Version) 160 cals
Banana, berries, milk, honey. Blend. Pour in fun cup with straw. Sneak in nutrition!
50. Peanut Butter Crackers 190 cals
8 whole grain crackers + 1 tbsp peanut butter. Protein + crunch = satisfied kids!
🎯 Smart Snacking Rules
Follow These Guidelines:
- Snack when truly hungry - Not bored, stressed, or tired
- Aim for 150-200 calories - Enough to satisfy, not derail meals
- Include protein or fiber - Keeps you full longer than carbs alone
- Pre-portion snacks - Eating from the bag = overeating
- Wait 20 minutes - Often thirst masquerades as hunger. Drink water first!
- Snack 2-3 hours before meals - Too close and you won't be hungry for dinner
- Choose whole foods first - Apple > protein bar. Nuts > granola bar.
📝 FAQs: Quick Healthy Snacks
What are some quick healthy snacks?
Quick healthy snacks include: Greek yogurt (150 cals, 15g protein), apple with almond butter (180 cals), hard-boiled eggs (70 cals), string cheese with grapes (150 cals), hummus with carrots (120 cals), protein bars (150-200 cals), trail mix (1/4 cup = 170 cals), and cottage cheese with berries (140 cals).
What is a good snack under 200 calories?
Snacks under 200 calories: 1 cup Greek yogurt (100-150 cals), 2 hard-boiled eggs (140 cals), apple with 1 tbsp peanut butter (180 cals), 1/4 cup almonds (160 cals), string cheese and fruit (150 cals), protein smoothie (180 cals), veggie sticks with hummus (120 cals), or protein bar (150-200 cals).
What are high-protein snacks for weight loss?
High-protein snacks (10g+ protein) for weight loss: Greek yogurt (15-20g), hard-boiled eggs (6g each), string cheese (7g), cottage cheese (14g per 1/2 cup), protein bars (15-20g), beef jerky (9g), edamame (8g per 1/2 cup), tuna pouches (18g), and protein shakes (20-30g). Protein keeps you full longer!
How can I stop snacking at night?
Stop night snacking by: eating protein-rich dinner (keeps you full), drinking water or herbal tea, brushing teeth after dinner (signals eating is done), having a 100-cal snack if truly hungry (Greek yogurt, fruit), identifying if you're bored vs hungry, and setting kitchen closed time (8 PM). If snacking, choose protein-based options.
What snacks can I eat all day and not gain weight?
Low-calorie volume snacks: raw vegetables (celery, cucumbers, bell peppers - under 50 cals), air-popped popcorn (3 cups = 90 cals), watermelon (1 cup = 46 cals), berries (1 cup = 80 cals), sugar-free Jello (10 cals), cherry tomatoes (30 cals per cup), and pickles (under 20 cals). But remember: portion control matters even with healthy foods!
Are protein bars good for weight loss?
Protein bars can help weight loss if: they have 15g+ protein, under 200 calories, low sugar (under 10g), and replace less healthy snacks. However, whole foods (Greek yogurt, eggs, nuts) are better. Use protein bars for convenience when real food isn't available. Read labels carefully - many bars are candy bars in disguise!
🎯 Final Thought
Snacking isn't the enemy - mindless snacking is. Choose whole foods, watch portions, and snack when genuinely hungry (not bored or stressed).
Pick 5-7 snacks from this list that you actually enjoy. Prep them on Sunday (portion nuts, boil eggs, wash fruit). When hunger hits, you'll have healthy options ready instead of reaching for vending machine junk.
Smart snacking supports weight loss, energy levels, and overall health. You got this!