95 healthy snacks under 200 calories

Pair one Dutchy Original wholemeal muffin with a tablespoon of  fruit and Fiber Spread for a satisfying, high-fiber sweet snack. 

Nutritional information for one muffin with spread: 130 calories, 6g sugar, 1g of fat, 11g of fiber.

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Having a snack attack? Go ahead and eat something! Snacking can help you stay slim by curbing hunger and reducing your overall calorie intake at meals. “Healthy snacking is the key to a speedy metabolism, weight loss, energy and endurance,” says Cindy Whitmarsh, owner of Ultra Fit Nutrition Systems. We’ve put together a list of our top 95 healthy, satisfying (and nutritionist-approved) snack options under 200 calories. Eat them at home, at work, on the go, or to satisfy your sweet tooth!

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Snack at your desk: Don’t forget to clean your desk before eating at it - workspaces can be home to more germs than the average toilet seat! Now, that you've taken care of that ...

Blueberries and greek yogurt 

Beware: There are a lot of yoghurt brands out there masquerading as healthy, but some loaded with artificial sweeteners, high-fructose corn syrup or as much sugar as a chocolate bar! Choose a low fat and low sugar yoghurt,  top it off with a half cup of naturally sweet blueberries to get in some fiber. “Blueberries contain lots of antioxidants and fiber and the yogurt is full of calcium protein” says Joanna Dolgoff, M.D., author of 'Red light, Green light, Eat Right!'. “It’s a perfect combination!” 

Nutritional information per serving: 120 calories, 15g protein, 10g of sugar, 0g fat, 1.6g fiber.

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Make these simple, lightened-up deviled eggs ahead at home and pack two for a quick snack at your desk. “Eggs sometimes get a bad rap because they contain cholesterol, but cholesterol levels are determined by the fat (not the cholesterol) in the foods we eat. It is perfectly safe to eat an egg everyday,” says Joanna Dolgoff  M.D.

Nutritional information for 4 filled egg halves: 96 calories, 3g protein, 1g fat, 1g fiber.

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Instant oatmeal makes a perfect sweet and fulfilling desk snack food, but many brands have way too much sugar. That’s why we love Quaker's Low Sugar Instant Packets, available on Amazon. Just add water in a microwave mug, and you’ll be back at your desk - and eating - in just under 3 minutes. 

Nutritional information for one packet (made with water): 120 calories, 2g fat, 3g fiber, 4g sugar, 4g protein.

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This snack is a good choice, according to nutritionist Jonny Bowden, because it’s “high in fiber, high in all the things that keep you full, and high in nutrients.” And you don’t have to lug a huge tub of hummus to the office. Grab a more convenient serving size at the supermarket, or make your own with two ounces of hummus and some baby carrots, and you’ve got a complete in-between meals snack. 

Nutritional information for 2 oz. classic hummus with 10 baby carrots: 170 calories, 12g fat, 3g sugar, 4g protein, 5g fiber.

We love this sweet and salty combo: easy to eat and minimal clean up. Throw a pear (tip: use a sturdy container to avoid squashing it) and a stick of part-skim string cheese in your purse and you are all set. 

Nutritional information for one medium pear and one part-skim string cheese: 160 calories, 7g protein, 17g sugar, 3.5g fat, 6g fiber.

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This packable american classic never goes out of style, but the traditional version often tops 200 calories. Give yours a makeover with light, whole grain or wheat bread and slash some fat and calories by measuring out one tablespoon of natural peanut butter (instead of the usual two) and two tablespoons of sugar free jelly.

Nutritional information for one sandwich: 195 cals, 9g fat, 8g sugar, 3.6g fiber, 6g protein

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This snack is easy to fit in between phone calls, and much healthier to be popping in your mouth than M&Ms. Plus, eating fresh veggies like cherry tomatoes every day “improves digestion, your immune system and the appearance of your skin” says Cindy Whitmarsh.

Nutritional information for one cup of cherry tomatoes and 1 oz. toasted pine nuts: 190 calories, 19g fat (only 1g saturated), 5g protein, 5g sugars, 3g fiber.

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Got a big meeting coming up at work? Nervous? Try chewing on pumpkin seeds, and make sure to buy them - or roast them yourself - with the shells intact. Pumpkin seeds with the shell take longer to chew, and fill you up faster than if you eat them naked. Plus, these little seeds are full of magnesium, zinc and anxiety-calming tryptophan.

Nutritional information for a half cup pumpkin seeds (in shell): 143 calories, 6g fat, 6g protein.

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Canned chicken breast (with an easy pull-top lid) makes for a great desktop snack option, according to Registered Dietitian Karen E. Todd. Scoop it up with some whole wheat crackers for a protein-packed snack.

Nutritional information for 3 oz. can: 70 calories, 1g fat (0.5 saturated), 0 g fiber, 13g protein, sodium 400mg.

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Throw some raw sugar snap peas in a plastic bag and sprinkle them with Parmesan cheese for an easy-to-eat desktop snack that’s full of crunchy nutrition. Plus, one serving has 98 percent of your daily recommended dose of vitamin C.

Nutritional information for one cup peas and 2 tbsp grated Parmesan: 85 calories, 3g fat, 3g fiber, 4g sugar, 7g protein.

Buy them by the jar. “Olives are full of monounsaturated fat which will keep you satisfied longer,” says registered dietician Brandi Thompson. Store a supply of these tangy guys in the office fridge for an easy go-to snack.

Nutrition information for 7 olives: 140 calories, 14g fat (mostly unsaturated).

This is an easy, convenient snack: Whole-what crispbread (such as Ryvita) is easy to store in a drawer, and cottage cheese and apples slices won’t hog a lot of space in the community fridge.

Nutritional information for two whole-wheat crispbreads, 60g cottage cheese and ½ apple: Approx. 150 calories, 3g fat, 5g fiber, 8g sugar, 9g protein

Veggie sushi stays fresh longer than the fish variety, and we recommend looking for rolls made with brown rice for more fiber. “This is one of my favorite snacks when I am truly hungry,” says Joanna Dolgoff, M.D. “The brown rice gives you fiber, which really fills you up.”

Nutrition information for 5 pieces: Approx. 140 calories, 3.5g fat, 1g sugar, 3g fiber, 4g protein.

Peanut butter is easy to stash, and apples stay fresh in or out of the fridge. Plus, they're packed with water and fiber to keep you full. “Be sure to use natural peanut butter (the kind you have to stir) since the conventional no-stir brands still have small amounts of hydrogenated oils (trans fats), which we should not be eating, no matter how small the serving,” says nutritionist Amelia Winslow
Nutritional information for one tablespoon peanut butter and one medium apple: Approx. 166 calories, 4g protein, 4g fiber, 15g sugar.

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Make the whole office hungry by microwaving your own single serving 100-calorie pack popcorn. Then eat the whole bag!

Nutritional information for one bag popped: 100 calories, 1.5g fat, 3g fiber, 3g protein.

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“Pretzels can be an enjoyable crunchy snack alone or with honey mustard,” says registered dietitian Karen E. Todd. She likes Snyder’s Organic Honey Whole Wheat Sticks because they have less sodium and more fiber, but she warns to “stay away from using dressings or dipping sauces that are loaded with calories”.

Nutritional information for one ounce of pretzels and one teaspoon of French’s Honey Mustard: 120 calories, 2g fat, 3 g fiber, 4g protein, sodium 130mg,

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This sweet and small treat is almost as good as sweets, and is full of vitamin C (which may help you fight of that cold that’s going around the office).

Nutritional information for one pint: 162 calories, 2g fat, 20g fiber, 13g sugar, 3g protein

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Baked tortilla chips help lower the calorie and fat content for this snack. Dip 'em in salsa for a savory snack.

Nutritional information for 16 baked chips and 1/2 cup salsa: 180 calories, 3g fat, 5g protein, 8g sugar, 6g fiber.

This sweet and crunchy snack is good at any time, day or night. Pair 115g of no-sugar-added applesauce with 10 pecan halves.

Nutritional information: 148 calories, 10g fat (less than 1g saturated), 2g fiber, 11g sugar, 1.5g protein.

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This vitamin C rich snack is high on the vitamin and nutrients scale. “Be sure to get organic,” warns nutritionist Johnny Bowden. “Strawberries are one of the ‘dirty dozen,’ the list of most contaminated fruits and vegetables.” And use reduced-fat topping.

Nutritional information for one cup strawberries and 2 tbsp of light Cool Whip: 75 calories, 1.5g fat, 1g protein, 7g sugar, 3g fiber.

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Fruit and cheese go well together. Why not pair an apple with a slice of Swiss to stay under 200 calories? Don’t like Swiss? Try provolone or cheddar for around the same calorie count and calcium content says Christen Cooper, RD.

Nutritional information for one medium apple and one slice Swiss cheese: Approx. 181 calories, 9g fat, 14g sugar, 7g protein, 3g fiber.

This simple snack is almost as good as guacamole, but minus the work. One serving offers nearly 20 vitamins, minerals and phytonutrients. Halve an avocado, scoop out the inside and sprinkle it with some sea salt. “Sea salt is a healthier alternative than conventional salt because sea salt contains many minerals,” says Tom Potisk, M.D.

Nutritional information for half a medium Hass avocado: 125 calories, 11g fat (less than 0.5g saturated fat), 2.5g protein, 2.5g fiber.

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Tired of popcorn, but looking for something high in fiber, salty and crunchy? Why not try baking some chick peas beans at home! We love this recipe  for crunchy chick peas. 

Nutritional information for a 3 oz. serving: 145 calories, 5.6g fat, 7.4g fiber, 5.7g protein.

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This is one of nutritionist Amelia Winslow's top easy-to-make snack recommendations: Spread 100g fat-free refried beans on a corn tortilla with two tablespoons shredded light cheddar cheese. Heat in a toaster oven until cheese melts, top with tomato salsa.

Nutritional information for one tostada with two tablespoons salsa: 160 calories, 4g fiber, 8g protein.

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Dietitian Lindsay Baker recommends this delicious and easy-to-prep snack. Top a small baked potato topped with salsa and an ounce of reduced fat (2%) cheddar cheese. Baked potatoes are a great source of potassium and vitamin C. Make sure you scrub the skin well, since you want to eat that too: it's a good source of fiber.

Nutritional information for one potato with salsa and cheese: approx. 154 calories, 8g fat, 2g fiber, 10g protein, 5g sugar.

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One of registered dietician Lindsay Baker’s favorite snacks: top an Nutri Grain Whole Wheat Waffle with a tablespoon of Nutella chocolate hazelnut spread.

Nutritional information: 190 calories, 8.5 g fat, 2.5 fiber, 3.5 protein, 11.5 g sugar.

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Lauren O’Connor, RD, recommends a parfait made with probiotic yoghurt to promote regularity and up your healthy fats and antioxidants. Combine a snack-size container of Activia Light with one tablespoon of dried cranberries, a 45g blueberries and six almonds. 

Nutritional information for one parfait: 160 calories, 3.5g fat, 17g sugar, 7g protein, 4g fiber.

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While marshmallows aren’t exactly health food, this sweet homemade snack recipe made from breakfast cereal isn’t as damaging as most baked goods. And making it with all-natural (and trans-fat free) peanut butter will add some healthy fat and protein. For an occasional treat, this one is quick to make -- and even easier to eat.

Nutritional information for two squares: 180 calories, 5g fat (1g saturated), 14g sugar, 1g fiber, 4g protein.

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This savory snack is simple to put together from the fridge. Slice up a tomato, top with slices of mozzarella, fresh basil and lightly drizzle with olive oil for a healthy and balanced snack.

Nutritional information for one serving: approx. 180 calories, 5g fat, 5g protein, 2g fiber.

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Registered dietitian Sharon Ritcher loves these well-balanced pick-me-ups for their high fiber, unprocessed whole grains and low sugar content.

Nutritional information for one bar: 140 calories, 4g protein, 4g fat, 12g fiber, 9g sugar.

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A great on-the-go option, but make sure to read the label! Contents vary widely. One brand we love, Galaxy Granola, has 70 percent less fat than other natural brands, and comes in range of flavors to keep fiber-fatigue at bay: cranberry orange, vanilla, raspberry, vanilla almond, honey and maple pecan quinoa.

Nutritional information for a 40g serving: 120 calories, 2.2 g fat, 4g fiber, 5g sugar

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Twelve almonds and an orange make a great balanced on-the-go snack. Or, try walnuts. “For around the same calories and fat, you can eat seven walnut halves, the nut with the highest omega-3 count,” recommends Christen Cooper, RD. “Switch the two up to keep things fresh.”

Nutritional information for one medium orange and 12 almonds: Approx. 162 calories, 9g fat (0.5 saturated), 13g sugar, 5g protein, 5g fiber.

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Admit it, there are days when the drive-through window seems like the only viable option. So be prepared. A fruit and yoghurt parfait is one of the healthiest snacks you can get at McDonald’s. But since it's higher in sugar, let's make this an occasional treat.

Nutritional information for one parfait (without granola): 128 calories, 4g protein, 2g fat, 18g sugar.

This spicy, fun snack travels well and is easy to eat on the go (but we recommend keeping a bottle of water nearby while consuming).

Nutritional information for ½ cup: 130 calories, 4g fat, 4g sugar, 1g fiber.

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Snack bars can't be beat for convenience, and registered dietitian Jennifer Neilysays, “I love these bars,” adding “You can’t get any better than an ingredient list of dates, pecans and almonds.” With many being vegan, kosher and made with just five ingredients or less, this is one snack bar you can really sink your teeth into.

 Nutritional information for one bar: 190 calories, 4g protein, 8g fat (0.5 saturated), 21g sugar, 4g fiber.

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Carry some cashews in your bag for a satisfying on-the-go snack that has 20 percent of your recommended daily dose of magnesium, and 10 percent of your RDA of iron.

Nutritional information for 18 roasted, salted nuts: 170 calories, 14g fat (2g saturated), 1g sugar, 1g fiber, 5g protein.

Prepare and peel some hard-boiled eggs ahead of time, so they are easy to grab and go. Toss one in a sealed plastic bag and sprinkle with flavored sea salt. And bananas are great for traveling, since their skin protects them and keeps them fresh.

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Puffed rice and corn treats are not all created equal. Some are much more healthy than others, be sure to read the lables!

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Registered dietitian Karen E. Todd recommends this high-protein, low-fat snack. Some brands are higher in sodium than others, so look for one with a low amount of sodium per serving.

Nutritional information for one ounce: 60 calories, 0g Fat, 0g fiber, 5g sugar, 11g protein, sodium 270mg.

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There is nothing like eating a fruit strip to make you feel like a kid again, and it’s the next best thing to fresh fruit! Look for an all-natural, low-sugar option  to satisfy a quick craving in the car. This snack is “a great alternative to candy,” says Christen Cooper, RD. “The fruit is generally inexpensive and comes in a wide array of flavours.”

Nutritional information for two strips: 90 calories, 16g sugar, 2g fiber.

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This easily packed snack is great for healthy energy. It’s high in potassium, making it good for post-workout.

Nutritional information for ¼ cup: 100 calories, 1g protein, 21g sugar, 3g fiber.

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This make-ahead wrap is “packed with protein and fiber for a low-calorie snack that tastes like a meal,” says Karen E. Todd, RD. Along with sliced turkey and flatbread, filled with sliced tomatoes and cucumbers for extra nutrients and fiber. 

Nutritional information for one flatbread wrap with two slices Healthy Choice turkey breast: 130 calories, 3g fat, 3g fiber, 13g protein.

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These naturally sweet, easy-to-carry fruit snacks help keep cravings at bay and encourage mindful, slower consumption, since you have to pay attention to the pit. They're also a great source of antioxidants and fiber.

Nutritional information for one cup: 87 calories, 3g fiber, 1g protein.

These crunchy and totable snacks taste like crisps, but are made of vitamin-rich veggies like carrots, potatoes and squash. “Just make sure to watch your portion size on these addictive munchies,” advises nutritionist Amelia Winslow.  “Although they’re made of veggies, they’re still fried, so they’re nearly as high in calories and fat as regular potato chips.”

Nutritional information for 16 chips: 130 calories, 6g fat (0.5 saturated), 6g sugar, 2g protein, 3g fiber.

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Christen Cooper, RD, recommends prepackaged dried veggies and fruits. The Just Food line, for instance, contains only one fruit or veg per package, from peas to blueberries. "They are great for on-the-go snacks because they come in plastic containers that are resealable and reusable,” she says. And if you have some leftover when you get home, simply add a stock cube to make an easy veggie soup!

Nutritional information for one ounce Organic Just Veggie mix: 100 calories, 1g fat, 4g protein, 2g fiber.

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Also known as "the skinny nut," pistachios are a great snack, says Jennifer Neily, a registered dietitian and specialist in sports dietetics. “In the shell they take longer to eat, plus it gives you a visual of how much you’re eating,” she says. The nuts are also a great source of B vitamins, fiber and are very low in saturated fat. “You can eat about 47 of them,” says Neily.

Nutritional information for one ounce (about ½ cup with shells): 170 cal 14g fat (1.5g sat fat) 6g protein, 3g fiber.

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Protein bars are perfect for carrying around in your purse for whenever hunger strikes. Be sure to watch out for sugar and calories on the label, but don't panic. A little sugar is OK, especially when paired with protein. 

Nutritional information for one bar: 180 calories, 6g fat (4 saturated), 15g sugar, 12g protein, 3g fiber.

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Not only are they delicious, you can also find them made with all-natural and wholesome ingredients. Throw some in your bag for when the Cookie Monster strikes, and don’t feel guilty about indulging him with these.

Nutritional information for five cookies: 130 calories, 6g fat (2.5 saturated), 1g fiber, 8g sugar, 2g protein.

You can easily find this snack at most shops, making sunflower seeds a good salty option. Full of vitamin E and healthy fat, these little seeds will keep you satisfied.

Nutritional information for one ounce: 173 calories, 16g fat (2g saturated), 5g protein, 3g fiber.

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Sharing a sandwich (or saving half for later) is a great snack option, especially on the go. But skip the huge deli-sized, overstuffed sandwich and think small. 

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Who doesn’t love an ice cream sandwich? Skinny Cow makes it easy to have your ice cream, and eat it too with its no-sugar-added version. It tastes great, you won't even miss the sugar. 

Nutritional information for one sandwich: 140 calories, 2g fat, 5g sugar, 4g of protein, 5g fiber.

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Satisfy your afternoon sweets craving with one of these and a cup of green tea.

Look for dairy-free frozen desserts a great alternative to ice cream. 

Nutritional information for one frozen dessert: 130 calories, 2g protein, 6g fat, 10g sugar, 0 fibe

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Ok, we admit it. We’re suckers for coffee shops too. But if you are looking for a sweet snack there, avoid the pastry case and high-fat coffee drinks at all costs! Instead, grab a biscotti and a skimmed milk latte. Another helpful hint for you: an iced latte has fewer calories than a hot one. (All that ice takes up space, until it melts and waters down the calorie count!)

Nutritional information for one biscotti and an 8-oz. (small) iced skim latte: Approx. 180 calories, 9g protein, 8g sugar, 5g fat, 1g fiber.

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If you are looking for something creamy and sweet, tapioca pudding really hits the spot. 

Nutritional information for one pudding cup: 130 calories, 3g protein, 17g sugar, 3g fat.

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A fruity and lighter alternative to ice cream, sorbet is a great cold treat. It can be high in sugar, so be sure to balance this treat with less-caloric food during the course of the day. 

Nutritional information for 250g: 100 calories, 24g sugar, 1g fiber.

Eating dark chocolate can be good for your heart, but it's high in calories. Try individually wrapped chocolates to stop you eating too much!

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“Greek yoghurt is lower in probiotics, but makes up for it by being higher in protein,” says nutritionist Johnny Bowden. Top it with a little honey to make it sweetly satisfying.

Nutritional information for 6 oz. plain Greek yoghurt and one tablespoon honey: 160 calories, 16g sugar, 18g protein

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This delicious and naturally sweet snack is high in calcium, fibre, protein and potassium.

Nutritional information for four figs: 84 calories, 16g sugar, 4g fibre.

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Look for bars that cut the sugar, but keep the flavour.

Nutritional information for two bars: 48 calories, 11g sugar.

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Nutritionist Amelia Winslow recommends this easy-to-make sweet smoothie. Just place a ripe banana, 120ml light vanilla soymilk, 60g plain nonfat yogurt, 1 tbsp oat bran or rolled oats, a pinch of cinnamon and 1 tsp honey in a blender.  Blend (with ice cubes, if you want a thicker smoothie) until smooth.

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“I like this snack because it’s the perfect mixture of salty and sweet and the popcorn itself has a sweeter taste as well,” says Lindsay Baker, RD. Try low fat popcorn with 20 M&M chocolate candies (or substitute with dark chocolate variety for a dose of antioxidants).

Nutritional information: 168 cal, 3 g fat, 3.6 g fiber, 3.6 g protein, 9 g sugar.

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Registered dietician Lindsay Baker recommends topping a Whole Wheat Toaster Waffle with 100g blueberries and 2 tbsp Stonyfield low-fat plain yogurt for a sweet treat.

Nutritional information: 155 calories, 3.5 g fat, 4 g fibre, 5 g protein, 12.5 g sugar.

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Try this delicious take on milk and a bickuit, recommended by Lindsay Baker, RD: hot chocolate and a small oatmeal biscuit. Opt for no-sugar-added hot chocolate, and be sure to make it with skimmed milk. 

Nutritional information: 200 calories, 21 g sugar, 11 g protein, 3 g fat, 1.3 g fibre.

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Sometimes you just want to enjoy a chewy, chocolate chip cookie. Try oatmeal and dark chocolate. We love the taste!

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Probably the next best thing next to chocolate ice cream, we love fat free yogurt for its flavour, and our body loves it for its probiotics and low fat content. While it is high in sugar, the tally still comes in lower than a same-sized serving of most chocolate ice cream. 

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This naturally sweet snack is great for when you want a cool sweet treat, without any refined sugar or artificial sweeteners. Grapes only need a few hours in the freezer before they turn into mini lollipop bites. Red seedless are our favourite.

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