5 Easy Snack Ideas Under 300 Calories

We know the feeling; it’s 3 pm, and the hunger hits.  It’s not dinner time yet, but if you don’t eat anything, you’ll likely eat more than you planned when dinner time rolls around.  What should you snack on?  While we’ve written articles outlining ideas for smarter snacking and how to build a healthy snack, our community requested actual examples.  Great idea! Our dietitian Anna Smith, rounded up five easy snack ideas under 300 calories that’ll help satisfy those midday munchies while keeping you satiated and on track with your goals.

Protein Shake + Banana

Premier protein is a client favorite when it comes to protein shakes.  A few reasons why: It can be bought in bulk, which lowers the cost per serving size vs. the higher price point when purchasing individually. They come in many flavors and taste great too.  I like its nutritional value, as a dietitian, because of the protein/fat/carb ratio; It contains 160 calories and 30 grams of protein.  For those tracking carbohydrates and sugar, it has only 2 grams of net carbohydrates and 1 gram of sugar.  One thing to note is that it does contain artificial sweeteners. While it’s great on its own, I recommend pairing it with a fruit of some sort to boost fiber, which can help keep you satiated. A medium-large-sized banana contains around 120 calories and brings this snack’s total to 280 calories.

Tuna + Mini Bell Peppers + Babybel Cheese

If you prefer something savory, this option might be more appealing to you.  Start with a tuna packet.  Any will do, but I do have my favorites.  Safe Catch is a brand that prides itself on sustainability and claims to have the lowest dose of mercury compared to others.  This criterion makes it a healthy choice for anyone, but especially pregnant women, which is why you’ll even see the American Pregnancy Association endorsement on the label.  Nutritionally, it contains 110 calories and 24 grams of protein.  Add squeezed lemon and spices like freshly ground pepper to boost the flavor.  Pair it with crunchy vegetables like mini bell peppers.  If you aren’t familiar, bell peppers are sweet and not spicy.  Fun fact – bell peppers contain more Vitamin C than an orange.   One serving is only 25 calories, so I recommend two in this example.  A Babybel cheese adds some additional calories as well as protein to bring the satiety factor higher.  This snack trio adds up to 230 calories.

PB&J Reimagined

This classic combination isn’t just for school lunch boxes!  Start with two slices of low-calorie bread, such as Sara Lee Delightful.  With this particular brand, you’ll get two slices for 90 calories and 14 grams of net carbohydrates.  Spread one and a half tablespoons of peanut butter on top for another 150 calories.  Refer to this article if you need suggestions on healthier peanut butter.  Then mash ½ cup raspberries (or any berry of your choice) onto the bread for an additional 30 calories.  Altogether, this sandwich totals 270 calories.  Our favorite part of this sandwich is that it provides you with 12 grams of fiber which is well on your way to hitting those daily recommended totals.

Cherry Tomatoes + Almonds

Do you need an option that’s portable and shelf-stable?  Start with one serving of almonds which is equivalent to about 23 nuts.  You’ll want to avoid options with added sugars for the lowest-calorie choice.  Stick to plain, low sodium, or roasted varieties.  Not a fan of almonds?  Swap it for any nut; we selected almonds due to their larger portion size.  If you swap it out, stick to the standard one-ounce serving to keep the calories the same.  Pair these crunchy nuts with two servings or 10-12 cherry or grape tomatoes. This snack pairing adds up to 215 calories and packs a healthy dose of Vitamin E. 

Hard-Boiled Egg + Grapes + Triscuits

Do you keep eggs on hand at your house?  If so, try hard-boiling several each week for a quick addition to any meal or snack.  One large egg provides 80 calories and 6 grams of protein.  Plus, it contains choline which is an essential nutrient for brain health.  Pair it with one serving or sixteen grapes for a touch of sweetness, and round this snack out with whole-grain crackers.  We like Triscuits as they are readily available and made with a few simple ingredients.  Altogether, this three-part snack contains only five ingredients, a significant bonus in our eyes, and totals 225 calories.

The Bottom Line

Combining at least two foods is a great strategy for building a well-rounded snack choice.  Of course, taste plays a factor, too.  Whether you’re craving sweet, salty, crunchy, or smooth, building a balanced snack choice is always possible.

Did your favorite snack make the list?  If not, let us know in the comments below.