10 Healthy Snack Ideas Under 200 Calories

These ten healthy snack ideas all land under 200 calories, and most come in near 100: half an apple with peanut butter, plain instant oatmeal, peanuts with dried cranberries, pretzels, dark chocolate kisses, frozen yogurt, strawberries with whipped cream, baby carrots with hummus, edamame and fig bar cookies.

Updated November 6, 2026.

Sometime in the middle of a busy day, almost everyone wants something to hold them over until dinner. Or you want a quick dessert while you binge-watch the latest series on Netflix. Chips, cookies and ice cream are the easy answer, and the calories add up fast. Most of us have finished a whole bag of chips without really meaning to. These ten snacks scratch the same itch for something salty or sweet with fewer empty calories, and each one takes under five minutes to put together at work, at home or on the road.

The snacks that work are the ones you portion out before you get hungry, because nobody counts pretzels while eating straight from a big bag. If the real problem is getting to dinner at all, a few easy meals for busy people help as much as any snack.

1. Half an Apple With 1 Tablespoon of Peanut Butter

Caloric Intake: About 140 to 150 calories

The Gist: Smooth peanut butter carries 598 calories per 100 grams in USDA data, so a level tablespoon lands near 95. Raw apple with the skin runs 52 calories per 100 grams, which puts half an apple at roughly 45 to 50. It’s easy to eat right at your desk. Cut the apple in half, slice it up, and dab a thin layer of peanut butter on top. It won’t feel like much of a meal, but it can hold you over through a mid-afternoon slump.

2. Quaker Organic Instant Oatmeal, Original Flavor

Caloric Intake: 100 calories

The Gist: One packet of Quaker Organic Original Instant Oatmeal has 100 calories, 3 grams of fiber and 0 grams of sugar, per the label. Quaker instant oatmeal shows up in a lot of office kitchens. Most of us have had a morning too rushed for a real breakfast, and you can just bring a packet to work and microwave it in about a minute. Stick with the original packets instead of the flavored ones. They’re a little less exciting, but they skip the added sugar.

3. Half an Ounce of Peanuts and 2 Tbsp Dried Cranberries

Caloric Intake: About 145 calories

The Gist: Another snack you can throw together in a minute. Salty and sweet in one handful, and it leaves you feeling satisfied. Planters peanuts and dried cranberries are easy to find at your local grocery store. USDA data puts dry-roasted salted peanuts at 170 calories an ounce, so half an ounce is about 85. Sweetened dried cranberries run 120 calories per quarter cup, so 2 tablespoons add about 60. Both keep fine in a desk drawer.

4. 18 Fat-Free Rold Gold Tiny Twists

Caloric Intake: 110 calories

The Gist: The label serving for Rold Gold Fat Free Tiny Twists is about 18 pretzels, or 28 grams, at 110 calories and 0 grams of fat. It’s a classic snack that can quiet a growling stomach, as long as you don’t overdo it. Most of us have reached the bottom of a bag and wondered where it all went. Count out the portion rather than eating from the bag, or it’s easy to double that without noticing.

5. 5 Hershey’s Special Dark Chocolate Kisses

Caloric Intake: About 105 calories

The Gist: A serving of Special Dark Kisses is 9 pieces at 190 calories, which works out to about 21 calories a piece. Five of them come to roughly 105. That leaves dark chocolate fitting a 200-calorie snack with room to spare, so there’s no need to feel guilty about a few. If sweets are your weak spot all day, these tips for cutting down on sugar are worth a read.

6. 1/2 Cup Frozen Yogurt

Caloric Intake: 110 calories

The Gist: USDA data puts half a cup of vanilla soft-serve frozen yogurt at 110 calories, with 3 grams of protein and 100 milligrams of calcium. It also carries 17 grams of sugar, so check the label on the brand you buy. Fat and sugar vary a lot between brands.

7. 1 Cup Strawberries and 3 Tbsp Reddi-wip

Caloric Intake: About 70 calories

The Gist: A cup of halved strawberries is 49 calories in USDA data. Reddi-wip Original lists 15 calories per 2 tablespoons, so 3 tablespoons add about 23. A little Reddi-wip perks up a plain bowl of strawberries, and the pair is cool and refreshing. Most of us feel like we’re having dessert the moment whipped cream shows up. That makes this the lightest snack on the list, and it still feels like dessert. Strawberries also earn a spot among the healthiest fruits to add to your diet.

8. 3 Ounces Baby Carrots With 2 Tbsp Hummus

Caloric Intake: About 100 calories

The Gist: A 3-ounce serving of raw baby carrots is 30 calories in USDA data. Commercial hummus runs about 580 calories a cup, so 2 tablespoons add about 73. Carrots on their own can get boring, and hummus gives them some flavor. It’s one of the simplest snacks here to keep prepped in the fridge, and it fills you up on volume.

9. 1/2 Cup Edamame, Shelled

Caloric Intake: About 95 calories

The Gist: Edamame is an unusual snack for a lot of people. It’s basically soybeans in a green pod. It gets overlooked, but it does the most work on this list. USDA data puts a cup of prepared frozen edamame at 190 calories, 18 grams of protein and 8 grams of fiber. Half a cup gives you about 9 grams of protein and 4 grams of fiber for roughly 95 calories.

10. 2 Nabisco 100% Whole Grain Fig Newtons

Caloric Intake: 100 calories

The Gist: Fig Newtons sound like an odd pick for a healthy snack list. Still, they’re a quick fix when you’re running on empty, and most of us have hit that mid-afternoon wall. The label serving of the 100% whole grain version is 2 cookies at 100 calories, with 2 grams of fiber, and they handle a sweet-tooth craving.

Healthy Snack Ideas FAQ

Which healthy snack ideas keep best at a desk?

Peanuts with dried cranberries, a portioned bag of pretzels, instant oatmeal packets and Fig Newtons all keep without refrigeration. Half an ounce of peanuts with 2 tablespoons of cranberries comes to about 145 calories. Eighteen Tiny Twists are 110, an oatmeal packet is 100, and two Fig Newtons are 100, per their labels.

Which of these healthy snack ideas has the most protein?

Edamame, by a wide margin. USDA data puts a cup of prepared edamame at 18 grams of protein, so half a cup gives you about 9 grams for roughly 95 calories. Half an ounce of peanuts adds about 3.5 grams. Frozen yogurt has about 3 grams per half cup, and most of the sweet options have very little.

Are there sweet healthy snack ideas under 200 calories?

Yes. A cup of strawberries with 3 tablespoons of Reddi-wip is about 70 calories. Two Fig Newtons are 100, five Special Dark Kisses are about 105, and half a cup of frozen yogurt is 110. All four still feel like a treat. Measure the portion first, because the calories double fast if you eat from the package.

Which snacks on this list are about 100 calories or less?

Five of the ten. Strawberries with Reddi-wip come in near 70 calories and half a cup of shelled edamame near 95. A packet of Quaker Organic Original oatmeal and two Fig Newtons are 100 each, per their labels. Three ounces of baby carrots with 2 tablespoons of hummus lands at about 100.

This article is for general information only and is not medical advice. Talk to a licensed clinician about your own situation.