7 Satisfying Snacks That Are 300 Calories or Less

Snacks are not inherently a bad thing. In fact, appetizers can be a very good thing. But you have to know the rules of smart snacking.

What kim yawitzRD, a gym owner in St. Louis, cautions that the first thing to consider when deciding on a snack is whether you’re really hungry.

“Boredom, stress, and proximity to snacks can trick your brain into thinking you need a snack in the absence of actual hunger,” says Yawitz. “Physical hunger sets in gradually a few hours after the last meal and can be satisfied by any food, while snack cravings come on quickly and are usually specific to one food, for example cookies.”

Assuming you are Really hungry, Yawitz says your best bet is a snack that includes protein and fiber with little or no added sugar. “This snack combination will fill your belly until your next meal while also minimizing blood sugar fluctuations, which can make you feel like eating,” she says.

Yes, it’s important to consider calories, but the nutrients in your snack are also important.

“Snack calories are important if you’re managing your weight, but the quality of your snacks counts, too. Ultra-processed, sugary snacks can lead to food cravings later in the day, making it harder to hit your daily calorie goals,” says Yawitz.

Below, Yawitz shares seven favorite high-protein, high-fiber snacks that get his seal of approval.

Apple Almond Butter

“A medium apple with 2 tablespoons of almond butter has a whopping 8 grams of belly-filling fiber, plus 7 grams of plant protein,” she says.

Nutrition for 1 apple and 2 tablespoons almond butter: 272 calories, 7 g protein, 28 g carbs (0 g added sugar, 8 g fiber), 18 g fat

Cottage Cheese and Tomatoes

Yawitz notes that cottage cheese contains casein, which is “a slow-digesting milk protein that promotes satiety.” She says she loves mixing the nutrient-dense dairy product with some low-sodium taco seasoning for flavor and topping it with some cherry tomatoes to up the fiber quotient. (If you’re in the mood for something sweet, pull out a melon and top with cottage cheese, perhaps with a little Grape Nuts cereal for a filling topping.)

1 cup of 2% cottage cheese and 15 cherry tomatoes: 229 calories, 26 g protein, 21 grams of carbohydrates (0 g of added sugar, 3 g of fiber), 6 g of fat

High protein yogurt, berries and nuts

“Protein Yogurt Ratio It tastes like a pie filling and has 25 grams of protein per serving,” says Yawitz, who suggests topping it with a tablespoon of crushed walnuts and a cup of blueberries.

1 container vanilla yogurt, 1 tablespoon walnuts, and 1 cup blueberries: 302 calories, 27 g protein, 31 g carbs (0 g added sugar, 4 g fiber), 9 g fat

Hard Boiled Eggs on Toast

“Eggs are a great source of vitamins and minerals like choline, which helps lower LDL or ‘bad’ cholesterol,” says Yawitz. “I like them boiled on toast after a mid-morning workout.”

1 slice of toast and 2 hard-boiled eggs: 260 calories, 17 g protein, 22 g carbs (5 g added sugar, 5 g fiber), 12 g fat

whey protein and banana

“Whey protein powder is a convenient on-the-go snack that’s much healthier than most gas station options,” says Yawitz. “Keep a scoop in a shaker bottle in your car and grab a banana or fruit of your choice on the way out the door to add balance to your snack.” (If you’re plant-based, try one of these Vegan Protein Powders for Muscle Building.)

1 scoop whey protein mixed with water and 1 medium banana: 229 calories, 25 g protein, 31 g carbs (0 g added sugar, 3 g fiber), 1 g fat

Half Turkey Sandwich on Whole Wheat

“Turkey breast is a lean protein that keeps you full without adding a ton of calories from fat. Put some on a slice of bread for a quick and easy snack,” says Yawitz. For some extra fiber, feel free to add avocado, lettuce, and/or tomato.

1 slice of bread with 3 oz white meat turkey: 213 calories, 23 g protein, 23 g carbs (5 g added sugar, 5 g fiber), 3 g fat

Shrimp Cocktail with Crudité

“Shrimp cocktail is a refreshing, high-protein snack,” says Yawitz. “Add a cup of veggies for some fiber (and crunch!) but take it easy on the cocktail sauce, which can be high in sugar.”

3 oz shrimp with 2 tablespoons cocktail sauce and 1 cup carrots: 182 calories, 17 g protein, 23 g carbs (4 g added sugar, 5 g fiber), 1 g fat

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