10 Low-Calorie Snacks: Portions, Calories and Protein

BiteCal editorial · Updated 23 October 2026 · 阅读约 2 分钟

Looking for low cal snacks? Try plain Greek yogurt, edamame, fruit or air-popped popcorn. Compare 10 portions under 150 calories, plus everyday foods whose calories are easy to underestimate.

10 low-calorie snacks: portions, calories and protein

Snack	Edible portion	Approx. calories	Protein (g)
Fresh strawberries	150 g	48	1.0
Apple with skin	150 g	78	0.4
Fresh blueberries	150 g	86	1.1
Plain nonfat Greek yogurt	170 g	100	17.3
Cooked edamame	100 g shelled beans	121	11.9
Hard-boiled egg + carrot sticks	50 g egg + 100 g raw carrot	119	7.2
Plain air-popped popcorn	25 g popped	97	3.2
Almonds + strawberries	10 g almonds + 150 g strawberries	106	3.1
Greek yogurt + strawberries	100 g yogurt + 150 g strawberries	107	11.2
Greek yogurt + apple	100 g yogurt + 100 g apple	111	10.5

Start with the portion

Values are calculated from identified USDA foods and edible weights, without extra sugar, oil or sauces. Yogurt means plain nonfat Greek yogurt; popcorn means plain air-popped popcorn. Use the actual label for packaged products.

Everyday foods with easy-to-underestimate calories

Natural, unsweetened or fresh-looking does not always mean low in calories. These foods can still provide useful nutrients. The point is to record the portion you actually eat.

5 everyday foods with easy-to-underestimate calories

Food	Edible portion	Approx. calories	What to watch
Almonds	30 g	174	Easy to keep taking another handful
Smooth peanut butter, unsalted	32 g	191	A thicker spread changes the portion
Avocado	150 g	240	Weight excludes skin and pit
Medjool dates	60 g	166	Small pieces can add up in weight
Olive oil	14 g	124	Include oil added to salad or the pan

Choose a sweet, savory or crunchy snack

Start with a flavor you enjoy, then adjust for appetite and time until your next meal. Calories are one part of the choice; consider protein, fiber and satisfaction too.

Pick a snack by flavor and texture

Craving	Try	When logging
Sweet	Greek yogurt + strawberries	Count flavored yogurt and honey separately
Savory	Edamame or egg + carrot sticks	Weigh shelled beans and peeled eggs
Crunchy	Plain air-popped popcorn	Include added oil, butter or sugar
Nutty	10 g almonds + fruit	Portion first instead of estimating a handful

Three habits that make snack logging easier

Portion before eating, include oils and toppings, and check servings per package. A package containing 2.5 servings at 100 calories each provides 250 calories if you eat it all.

Make everyday food tracking easier with BiteCal

Snap your food with BiteCal, review the identified foods, portions and calorie and macro estimates, then save your meal. Less typing makes a daily food diary easier to keep.

Your cute white bear companion adds a little fun to the routine. BiteCal offers free features; AI food scanning is a paid feature.

常见问题

Which snacks are under 100 calories?

At the listed portions: 150 g strawberries (48), 150 g apple (78), 150 g blueberries (86) or 25 g plain air-popped popcorn (97). Add toppings separately.

Which options provide more protein?

170 g plain nonfat Greek yogurt provides about 17.3 g protein and 100 calories; 100 g cooked shelled edamame provides about 11.9 g protein and 121 calories.

Can nuts and avocado fit a weight-loss plan?

Yes. Their calorie density does not make them unhealthy. Measure the portion and consider it alongside your overall meals and snacks.

Will low-calorie snacks guarantee weight loss?

No. Weight change depends on overall energy intake and expenditure and individual factors; a single snack cannot guarantee a result.

参考来源

Sources checked 23 October 2026. Food values use identified USDA SR Legacy records and edible weights. Calories are rounded to whole numbers; actual foods and brands vary.

10 Low-Calorie Snacks: Portions, Calories and Protein