When your stomach grumbles between meals, a healthy snack will keep you sane—and prevent you from downing half a pizza once dinnertime finally rolls around.
Serving sizes still count for even the healthiest of snacks, though, and you can still dig yourself deep into a calorie hole if you overdo it on the good stuff. (Okay, maybe you can’t overdo celery, but…). That’s why nutritionists recommend reaching for snacks that clock in between about 100 and 200 calories—which should be enough to satisfy you without becoming a full-on meal.
We know keeping portions in check can be tricky—so we did the work for you. Below are eight nutritionist-approved snacks, exactly how much of each will land you in that 100 to 200-calorie range, and what that serving actually looks like. Follow this guide and your snacks are guaranteed to fill you up (but not out) the next time hunger strikes.
1. Roasted Edamame
Have a hankering for chips? Reach for edamame instead. “If you are craving something crunchy and salty, this snack is a home run,” says Keri Gans, R.D.N., author The Small Change Diet. “It’s packed with fiber and protein, two necessary nutrients to help keep you full.”
One serving: 1/3 cup roasted edamame
171 calories, 17 g protein, 14 g carbs, 5 g fat, 12 fiber, 3 g sugar
2. Almonds + Apple
Nuts pack a lot of calories, so they’re a real doozy if you eat too many. But that doesn’t mean you have to avoid them! Nuts are packed with healthy fats, along with other nutrients. “Almonds are a great source of vitamin E, which protects your body’s cells from damage,” explains Rachel Meltzer Warren, M.S., R.D.N., author of The Smart Girl’s Guide to Going Vegetarian.
“Nuts also pack protein, which, especially combined with the fiber in the apple, makes this snack a filling combination,” she says.
One serving: 1/4 cup almonds + one small, fist-sized apple
237 calories, 6 g protein, 28 g carbs, 13 g fat, 7 g fiber, 16 g sugar
3. Cottage Cheese + Berries
Cottage cheese and fruit is a naturally sweet and creamy combo. Plus, cottage cheese is packed with filling protein (more than 20 grams per cup!), calcium, and B vitamins, while antioxidant-rich blueberries add a dose of fiber, says Gans.
One serving: 1 cup two-percent cottage cheese + 1 cup blueberries
253 calories, 23 g protein, 27 g carbs, 6 g fat, 4 fiber, 21 g sugar
4. Crackers + Nut Or Seed Butter + Banana Slices
This crunchy, creamy, sweet, and salty snack is the ultimate trifecta of good-for-you ingredients.
“The combination of fiber from the crackers and banana and protein from the sunflower seed butter makes for a satisfying snack,” says Meltzer Warren. Sunflower seeds are also a good source of magnesium, an important mineral that many of us fall short on.
One serving: 2 high-fiber crackers (like Wasa whole-grain crispbreads) + 1 tablespoon of sunflower seed butter + 1/2 a banana
213 calories, 7 g protein, 31 g carbs, 9 g fat, 8 g fiber, 9 g sugar
5. Yogurt
Yogurt is a great calcium-packed snack—but it’s hard to find a flavored option that’s not jammed with added sugar, says Ansel. That’s why she recommends reaching for skyr, an Icelandic-style yogurt that contains more protein and less sugar, instead.
One serving: 1 cup of low-fat skyr, like Siggi’s Non-Fat Vanilla Icelandic Skyr
110 calories, 15 g protein, 12 g carbs, 0 g fat, 0 g fiber, 9 g sugar
6. Air-Popped Popcorn
“Popcorn is a whole grain, so when you eat it you’re not just scratching that snack itch, but you’re also giving your body fiber and valuable nutrients, says Meltzer Warren. Thing is, though, many packaged varieties are cooked in tons of oil and topped with a hefty dose of salt, so you may end up eating a lot more calories than you expect.
The solution: Make your own! “I love air-popped popcorn drizzled with a little olive oil and some spices,” says Meltzer Warren. Just as satisfying as pretzels or chips—but much more health and waistline-friendly.
One serving: 3 cups of air-popped popcorn + 1 tablespoon olive oil + pinch of sea salt
249 calories, 2 g protein, 13 g carbs, 22 g fat, 2 g fiber, 0 g sugar
7. Veggies + Guacamole
For a savory crunch, munch on vegetables and creamy guacamole, suggests Keri Glassman, M.S., R.D., founder of Nutritious Life. Avocados are a great source of heart-healthy fats that can help tame your hunger.
Glassman likes to dunk brightly-colored veggies—like carrots and red pepper slices, which are great sources of beta-carotene—into guac. This plant pigment converts into vitamin A, which is great for your vision, immune system, and skin. These veggies are also super low in calories, making this an ideal snack if you’re looking to lose weight, according to Glassman.
One serving: ½ cup sliced carrots + ½ cup sliced red peppers + 4 tablespoons guacamole
119 calories, 2 g protein, 17 g carbs, 8 g fat, 7 g fiber, 7 g sugar