List of Healthy Snack Foods with 200 Calories - Protein, Sugar, Fat, Fiber Data

Snacking several times a day can be beneficial in controlling hunger, provided the snack are healthy ones. However, it is hard to get good information on snack foods that includes calories and the key nutrients for dieting. Choosing healthy snacks that have lots of fiber can postpone the hunger pangs that may lead to overindulgence on poor quality snacks. Healthy snack foods can also boost the nutrients and vitamins that may be missing from your main meals, when dieting or trying to lose weight. Controlling portion sizes and choosing the right combination of calories, protein, sugar, fat and fiber is the key to successful weight control. This applies for most diets, including the popular Paleo and Dukan Diets and to diets that have controlled portion sizes and short-term fasting.

If you eat less, you want to make sure what you eat as snacks has high nutrient values. This article is designed to answer the question:

What 200 calorie snacks are the best choices in terns of fat, sugar protein and fiber?

It includes comprehensive charts of nutrient for a wide variety of snack foods.

healthy snack foods all under 200 calories
healthy snack foods all under 200 calories | Source
Nuts are a great healthy snack food - just watch the fat content
Nuts are a great healthy snack food - just watch the fat content | Source
Fruits and full of fiber and have low calorie densities
Fruits and full of fiber and have low calorie densities | Source
Source

Why is Snacking with the Right Snacks Good for you?

The biggest problem when dieting, especially during the moderation phase, when you are trying to stop those shed pounds returning, is hunger. Snacks can be your biggest enemy or your best friend. If you eat less you will be hungry more often, especially if you grab a snack to gain comfort from stress or feeling low of deprived.

The trick is to carefully choose the snacks that are beneficial and hide the 'bad' ones that are likely to do you damage. Grabbing some celery sticks and a low-cal cream cheese dip quells hunger pangs better than a bar of chocolate because the fiber in the celery takes longer to process in your stomach and keeps the hanger pangs at bay for longer.

There is nothing basically wrong with a bite between meals, like all eating it depends on how much and what you eat. Surprisingly healthy snacking might be the missing ingredient you need will help you achieve your weight loss goals.

There is a lot of research that suggests that eating 5-6 smaller snack size meals is a better way to lose weight that eating regular meals. A comprehensive review of the obesity problem concluded that most people are overweight because they passively eat too many calories, because the food we eat is highly processed and stuffed with calories. It concluded that on average most people eat 300 calories more than they need. Reducing these excess calories is equivalent to cutting out one meal a day. This is why the trend towards intermittent fasting, either fasting for 2 days a week, and eating normal meals for 5 days (5:2 fasting diet) and 'skipping lunch' (intermittent daily fasts) have become so popular.

Having a range of healthy snacks available to 'kill the hunger pangs' is essential for all diets, including fasting periods.

Keys to Successful Healthy Snacking

  • Plan you snacking and make sure the healthy choices are the only one available.
  • Use a tiny plate to keep portion small. Serve the snack and move away from the kitchen and put the ingredients away in the cupboard or fridge. Avoid the temptation to 'up-size'.
  • Don't leave the entire container of snack foods in the lounge room assuming you will stop after eating a small proportion. It is too much of a temptation.
  • Enjoy your snack without distraction of television or other things that may tempt you to reach for more.
  • Paying attention to what you are eating and don't eat when the conversation lulls at parties or during the advertisement breaks.
  • Limit yourself to a single serve of a snack.
  • Practice moderation and portion size control
  • Don’t ruin your diet with unhealthy nibbles and the wrong snacks throughout the day. Stick to nourishing snack foods full of fiber and nutrients that will sustain you for longer and delay the hunger pangs from returning.

Nutrient Summaries for 70 Health Snacks

The table below includes 70 healthy snack foods, all of which contain about 200 calories.

You can halve the calories to 100, by simply halving the serving size.

There are also a range of zero calorie snacks that you can try if you are dieting.

Information for the Protein, Sugar, Fat and Fiber contents of the snacks is shown. The foods are listed alphabetically.

Below is a summary of the foods that are ranked highest in terms of each specific nutrient.

This will help you choose you idea snack. Looking through the list of High Protein Snacks, for example, you can see and compare the other nutrients for them, by referring to the table below.

The foods have been ranked with the highest values for the nutrient at the top.

Ranked 200 Calorie High Protein Healthy Snacks

  1. Canned tuna
  2. Cooked chicken and crackers
  3. Turkey jerky
  4. Fruit strips
  5. Seasoned tuna
  6. Blueberries and Greek yogurt - low fat and low sugar yogurt
  7. Greek yogurt and honey
  8. Turkey wrap
  9. Cottage cheese (low fat) with fresh pineapple chunks
  10. Edamame - a protein rich soybean, full of antioxidants and phytochemicals
  11. Sugar snap peas and grated Parmesan
  12. Scrambled eggs and salsa
  13. Turkey with apple slices
  14. Protein bar
  15. Stuffed baked potato
  16. Raw veggies and salad dressing (fat free)
  17. Crisp bread with cottage cheese and apple
  18. Fruit smoothie
  19. Bean Tostada

Ranked 200 Calorie Low Fat Healthy Snacks

  1. Turkey jerky
  2. Blueberries and Greek yogurt - low fat and low sugar yogurt
  3. Sweet potato and cinnamon non-fat yogurt
  4. Cherries whole
  5. Dried figs
  6. Edamame
  7. Raw veggies and salad dressing (fat free)
  8. Fruit smoothie
  9. Canned peaches and sunflower seeds
  10. Greek yogurt and honey
  11. English muffin with fruit spread - no butter
  12. Fruit sorbet
  13. Deviled eggs
  14. Microwave cup-of-soup with cheese
  15. Raspberries
  16. Canned tuna
  17. Bean tostada
  18. Cooked chicken and crackers
  19. Popcorn
  20. Turkey with apple slices

Ranked 200 Calorie Low Sugar Healthy Snacks

  1. Deviled eggs
  2. Canned tuna
  3. Cooked chicken and crackers
  4. Popcorn
  5. Breakfast cereal - Zero-cal all bran
  6. Pretzels and honey mustard
  7. Turkey wrap
  8. Tomato with mozzarella
  9. Toasted corn kernels
  10. Crunchy chick peas
  11. Celery and strawberry cream cheese
  12. Roasted pumpkin seeds
  13. Avocado with sea salt
  14. Blue cheese stuffed olives
  15. Whole grain crackers with Cheese Bites
  16. Sunflower seeds
  17. Pistachios
  18. Cashews
  19. Bean tostada

Ranked 200 Calorie High Fiber Healthy Snacks

  1. Breakfast cereal - Low-cal All Bran etc.
  2. Raspberries
  3. Fiber bars - high fiber, unprocessed whole grains and low sugar content
  4. English muffin with fruit spread - no butter
  5. Crunchy chick peas
  6. Dried figs
  7. Edamame
  8. Strawberries and whipped topping
  9. Pear and string cheese
  10. Sweet potato and cinnamon non-fat yogurt
  11. Celery and strawberry cream cheese
  12. Sugar snap peas and grated parmesan
  13. Cherries whole
  14. Granola
  15. Tortilla chips and salsa
  16. Crispbread with cottage cheese and apple
  17. Almonds and oranges
  18. Popcorn
  19. Carrots and hummus
  20. Dried apricots
  21. Seasoned tuna
  22. Mashed banana pudding
  23. Fruit smoothie

Nutrition for 70 Healthy Snacks - All with about 200 Calories

Food
Measure
Protein (g)
Sugar (g)
Fat (g)
Fiber (g)
Almonds and oranges
one medium orange and 12 almonds
6.2
16.0
11.1
6.2
Apple with swiss cheese
one medium apple and one slice Swiss cheese
7.7
15.5
9.9
3.3
Applesauce with pecans
115g of no-sugar-added applesauce with 10 pecan halves
2.0
14.9
13.5
2.7
Avocado with sea salt
One medium avocado
4.0
0.0
17.6
4.0
Banana with peanut butter
one banana and 1 tablespoon of crunchy peanut butter
5.3
16.8
8.4
4.2
Bean tostada
1 tostada with 2 tablespoons salsa
10.0
1.3
2.5
5.0
Blue cheese stuffed olives
10 stuffed olives
0.0
0.0
20.0
0.0
Blueberries and Greek yogurt - low fat and low sugar yoghurt
per serving
25.0
16.7
0.0
2.7
Breakfast cereal - Low-cal All Bran, etc.
2 cup cereal, 120ml of skimmed milk
6.7
0.0
3.3
46.7
Canned peaches and sunflower seeds
One serve of peaches and 2 tablespoon sunflower seeds
3.5
15.0
1.2
3.5
Canned tuna
7 oz can
45.0
0.0
2.5
2.5
Carrots and hummus
3 oz. hummus with 10 baby carrots
5.0
4.0
15.0
6.0
Cashews
18 roasted, salted nuts
5.9
1.2
16.5
1.2
Celery and strawberry cream cheese
8 medium stalks of celery; 4 tablespoons flavored cream cheese
7.3
0.0
8.2
7.3
Cherries Whole
two cups
2.0
22
0
6.9
Cherry tomatoes and pine nuts
one cup of cherry tomatoes and 1 oz. toasted pine nuts
5.3
5.3
20.0
3.2
Chocolate waffles
Whole Wheat Waffle with a tablespoon of Nutella spread
3.7
12.1
8.9
2.6
Chocolate-covered almonds
10 pieces
4.7
12.9
15.3
2.4
Shredded chicken and crackers
6 oz. chicken, 8 crackers
37.1
0.0
2.9
0.0
Cottage cheese (low fat) with fresh pineapple chunks
3/4 cup
19.9
13.2
6.6
1.3
Crispbread with cottage cheese and apple
two whole-wheat crispbreads, 60g cottage cheese and � apple
12.0
10.7
4.0
6.7
Crunchy chick peas
4 oz. serving
7.9
0.0
7.7
10.2
Dairy-free frozen desserts
one medium frozen dessert
3.1
15.4
9.2
0.0
Deviled eggs
8 filled egg halves
6.3
0.0
2.1
2.1
Dried apricots
1/2 cup
2.0
42.0
4.0
6.0
Dried figs
8 figs
0.0
40.0
0.0
10.0
Edamame is a protein rich soybean, full of antioxidants and phytochemicals
one cup
18.0
3.2
1.1
8.5
Eenglish muffin with fruit spread - no butter
one muffin with spread
0.0
9.2
1.5
16.9
Fast-food yoghurt parfait
one large parfait (without granola)
6.3
28.1
3.1
0.0
Fiber bars - high fiber, unprocessed whole grains and low sugar content
one bar
5.7
12.9
5.7
17.1
Fruit and nut bars (low sugar)
one bar
4.2
22.1
8.4
4.2
Fruit smoothie
240ml fat free milk, 195g cup frozen or fresh strawberries and � of a banana.
10.9
30.9
1.1
5.1
Fruit sorbet
500g
0.0
48.0
2.0
2.0
Fruit strips
four strips
35.6
0.0
4.4
4.4
Granola
80g serving
0.0
8.3
3.7
6.7
Greek yoghurt and honey
6 oz. plain Greek yoghurt and 1 tablespoon honey
22.5
20.0
1.3
0.0
Instant oatmeal (low sugar)
two packet (made with water)
6.7
6.7
3.3
5.0
Mashed banana pudding
1 serving without honey
2.4
15.2
7.2
5.4
Microwave cup-of-soup with cheese
1 1/2 cup, 2 oz of cheese
9.2
3.1
2.3
0.0
Mini pizza
one mini pizza
9.1
2.3
5.7
0.0
Peanut butter (low fat) and jam wholemeal sandwich
one sandwich, 1 tablespoon peanut butter, tablespoons of sugar free jelly
6.2
8.2
9.2
3.7
Pear and string cheese
one medium pear and one part-skim string cheese
8.8
21.3
4.4
7.5
Pistachios
one ounce (about 1/2 cup with shells)
7.1
1.2
16.5
3.5
Popcorn
two bags popped
6.0
0.0
3.0
6.0
Pretzels and honey mustard
two ounce of pretzels andtwo teaspoon of Honey Mustard
6.7
0.0
3.3
5.0
Protein bar
one bar
13.3
16.7
6.7
3.3
Raspberries
One pint
3.7
16.0
2.5
24.7
Raw veggies and salad dressing(fat free)
1 cup raw veggies and 2 tablespoon ranch dressing
13.0
15.1
1.1
0.0
Roasted pumpkin seeds
3/4 cup pumpkin seeds (in shell)
8.4
0.0
8.4
2.8
Scrambled eggs and salsa
2 eggs and 1/2 cup salsa
13.7
4.6
9.1
2.3
Seasoned tuna
6-oz. serving of Tuna:
29.1
3.6
7.3
5.5
Strawberries and whipped topping
2 cups strawberries; 4 tablespoon of light Cool Whip
2.7
18.7
4.0
8.0
Stuffed baked potato
one potato with salsa and cheese
13.0
6.5
10.4
2.6
Sugar snap peas and grated parmesan
two cup peas and 3 tablespoon grated Parmesan
16.5
9.4
7.1
7.1
Sunflower seed cookies
five cookies
3.1
12.3
9.2
1.5
Sunflower seeds
one ounce
5.8
1.2
18.5
3.5
Sweet potato and cinnamon non-fat yoghurt
one medium sweet potato and 2 tablespoons of plain, nonfat yogurt
6.3
15.8
0.0
7.4
Tapioca pudding
1 1/2 cup of pudding cup
4.6
26.2
4.6
1.5
Toasted corn kernels
two ounce serving
3.7
0.0
6.2
3.1
Tomato with mozzarella
Slice up a tomato, top with slices of mozzarella, fresh basil
5.6
0.0
5.6
2.2
Tortilla chips and salsa
16 baked chips and 1/2 cup salsa
5.6
8.9
3.3
6.7
Turkey jerky
two ounce
36.7
16.7
0.0
0.0
Turkey with apple slices
6 turkey slices and one large apple sliced
13.6
21.2
3.0
4.5
Turkey wrap
one flatbread wrap with three slices turkey breast
20.0
0.0
4.6
4.6
Vegetable crisps
20 chips
3.1
9.2
9.2
4.6
Vegetable sushi rolls
5 pieces
5.7
1.4
5.0
4.3
Wasabi peas
one cup
0.0
6.2
6.2
1.5
Whole grain crackers with Cheese Bites
7 cheese bites with 7 whole grain crackers
1.0
1.0
5.9
4.7
Yoghurt parfait
snack-size container of yogurt with 3 tablespoon of dried cranberries, blueberries and 6 almonds
8.8
21.3
4.4
5.0

© 2012 Dr. John Anderson

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Comments 1 comment

denisemai profile image

denisemai 4 years ago from Idaho

This is very useful and I'll be keeping it for reference. Voted up!

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