15 Macro Friendly snacks: Healthy and under 150 calories

By Ted KallmyerUpdated May 24, 2023

When following a macro diet or any diet, snacking can be the downfall of many.

What’s a hungry tummy to do when most vending machines are stocked full of junk food?

With a bit of pre-planning, it is possible to replace those snacks with foods that will nourish the body and satisfy your hunger.

Here is a visual guide to a selection of healthy macro-based snacks – and remember – healthy eating is not just about the number of calories.

Healthy Macro Based Snacks

Raw Almonds

Serving shown: 20 almonds
Calories: 139
Protein: 5.1 grams
Fat: 12 grams
Carbs: 5.2 grams
Fiber: 3 grams

Almonds are a fat dominant snack but have a good amount of protein and carbs as well.

Raw Mixed Nuts

Serving shown: 28g / ~1oz
Calories: 181
Protein: 5.7 grams
Fat: 15.9 grams
Carbs: 7.9 grams
Fiber: 2.3 grams

Raw mixed nuts can offer a little more flavor variety than just eating one type of nut. Fat, again, is the most dominant macro with this snack.

Dried Fruit

Serving shown: 40g / 1.4oz
Calories: 110
Protein: 1 gram
Fat: 0 grams
Carbs: 25 grams
Fiber: 3 grams

Note: Dried fruits are more calorie-dense (per weight) than fresh fruit – and are easier to overeat, but this is a good snack for those that need a big hit of carbohydrates since this is the dominant macro.

Mandarin Oranges

Serving shown: 180g, 1 medium & 1 small.
Calories: 96
Protein: 1.2 grams
Fat: 0 grams
Carbs: 21.6 grams
Fiber: 4.8 grams

Mandarin Oranges (also called “Cuties” or “Clementines”) are a great snack that’s dominant in carbs. They also offer a great dose of vitamin C and are high in fiber.

An Apple

Serving shown: 185g / 6.5oz
Calories: 96
Protein: 0 grams
Fat: 0 grams
Carbs: 26.3 grams
Fiber: 6 grams

An apple is one of the most portable snacks that offers a healthy dose of fiber-rich carbs which can give you a little energy boost during those long afternoons at work.

Banana

Serving shown: 1 medium banana – 118g
Calories: 105
Protein: 1.3 grams
Fat: .4 grams
Carbs: 27 grams
Fiber: 3.1 grams

Bananas make a great snack especially before or after a workout since they are rich in the carb macro and the mineral potassium. Greener bananas contain resistant starch which is a great prebiotic for your gut bacteria.

Fresh Grapes

Serving shown: 215g / 7.6oz
Calories: 145
Protein: 1.4 grams
Fat: .5 grams
Carbs: 37.4 grams
Fiber: 1.9 grams

Grapes provide a sweet and crisp snack that’s almost all carbs and high in antioxidants, especially dark grapes.

Canned Albacore Tuna

Serving shown: 85g / 3oz
Calories: 117
Protein: 26.7 grams
Fat: 0 grams
Carbs: 0 grams
Fiber: 0 grams

Solid white albacore in water is the way to go for a pure protein snack. This is a great snack to have after lifting weights or other strength training endeavors.

Dried Green Peas

Serving shown: 1 cup
Calories: 110
Protein: 7.5 grams
Fat: .5 grams
Carbs: 19.7 grams
Fiber: 6 grams

Dried peas offer a crunchy snack that delivers a nice dose of carbs and plant-based protein with plenty of fiber. They come in various seasonings for more variety. (Some seasonings may add additional calories and macros)

Popcorn

Serving shown: 4 cups
Calories: 124 (air-popped)
Protein: 4.1 grams
Fat: 1.5 grams
Carbs: 24.9 grams
Fiber: 4.6 grams

Air-popped popcorn is a great snack and is carb dominant. Flavor with siracha or nutritional yeast for low-calorie flavor if just salt doesn’t cut it. Avoid microwave popcorn bags (often contains trans fat).

Baby Carrots

Serving shown: 255 g / 9 oz
Calories: 105
Protein: 3 grams
Fat: 0 grams
Carbs: 24 grams
Fiber: 6 grams

Baby carrots have fiber-rich carbs and some protein. They are also high in beta carotene. The make a convenient snack since you can buy them pre-washed and pre-bagged.

Celery & Hummus

Serving shown: 40g / 1.4 oz hummus and two medium stalks of celery
Calories: 113
Protein: 2.8 grams
Fat: 7 grams
Carbs: 9.6 grams
Fiber: 3.4 grams

Celery and hummus offers some of each macro. Save time and buy celery pre-cut and pre-washed. Goes well with many other dips.

Cherry Tomatoes

Serving shown: 250g / 8 oz
Calories: 58
Protein: 1.5 grams
Fat: .8 grams
Carbs: 8.8 grams
Fiber: 2.5 grams

Not only do cherry tomatoes provide a flavorful snack with carbs and protein, but the also have a lot of vitamin C. The key to sweet and flavorful cherry tomatoes is to not refrigerate them.

Whole-grain Crispbread with Cottage Cheese

Serving shown: 1 cracker + 1/2 cup cottage cheese (reduced fat)
Calories: 135
Protein: 15 grams
Fat: 2.5 grams
Carbs: 16 grams
Fiber: 2 grams

This protein dominant snack will help you feel satisfied longer. Aim for crispbreads or Triscuits that are completely whole grain and have a minimal amount of oil.

Bean Salad

1 cup of 3 bean salad or similar
Calories: 100
Protein: 5 grams
Fat: 3.2 grams
Carbs: 15.4 grams
Fiber: 3 grams

Beans have a good balance of carbs, plant-based protein, a little fat, and some fiber. Use a lite vinaigrette type dressing for added flavor.

More snack ideas?

All fresh fruits are great – however many have a very short season for their freshest version (berries, peaches, nectarines) and others can be a bit too messy if you are at work (grapefruit, oranges, melon).
Cut raw veggies like broccoli, cauliflower, and snow peas are also great and highly portable.
Meat jerkies are a good snack for those focusing on getting more protein in their diets.

Snack quality is more important than calories

Some snacks may be low in calories, but lack in other essential nutrients.
Some snacks do nothing to satisfy the appetite.
Some snacks are full of empty calories.

What’s the point in saving 20 calories just to be gnawingly hungry 15 minutes later?

No vending machine will be safe from you if you don’t choose your snacks wisely. Quality is much better than quantity when snacking is concerned.

Don’t snack unless you really need to

For some people – three square meals per day works just fine. So, don’t snack unless you really need to.

But, snacking is a great way to maintain even energy levels and manage hunger and prevent binge eating.

Snacking is also habit-forming. Switch out bad food choices for good ones – and before you know it – your 3 daily pilgrimages to the vending machine or coffee shop will be a thing of the past .