15 Macro Friendly Snacks: Healthy and About 150 Calories
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.
It’s Not Just About 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.
Not Everyone Needs to Snack
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.
What are your favorite satisfying healthy snacks?
Need More Ideas?
- 7 Healthy Lunches in 10 Minutes or Less
- 10 Quick Snacks for Around 200 Calories
- A Visual Guide to 300 Calorie Meals?
NOTE: All items were carefully weighed and measured. Calorie amounts came from the USDA nutrient database or from labels.
Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, is an expert macros coach, and the author of The Macro Solution. If you need personal help reaching your weight loss/fitness goals see his nutrition & macros coaching options.10 Comments
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Hi: Hummus is simple to make. A cup of chickpeas, a few cloves of garlic, 1/4 cup (or to taste) tahini, juice of a lemon or 1/8 cup lemon juice (or to taste), salt if needed. Blend in a food processor until very smooth. If it is too thick you may add the water from the chickpeas.
Your advocating of “3 square meals per day” invalidates any health information you try to give, IMO. People should be eating 5 small meals per day, for stable, all-day metabolism.
Thanks for the suggestions for some healthy snacks. I was wondering if the flavored hummus would make any difference. Just thinking that it could be cool, crunchy and spicy all together!! Think I will try it. Also never thought of cherry tomatoes as a snack until my 2year old grandson started asking for “matoes please”. Maybe hummus would be good in those too.
Yeah why not go with flavored hummus. Not sure about hummus + tomatoes though… a matter of taste I guess.
I tried it last night as an appetizer for a cocktail party. I used sundried tomato hummus. It was awesome!
Hummus with a bit of lemon juice is nice too.
Does the lemon juice make it sour? Did you use plain hummus?
Hummus is normally made with lemon juice to give it a little acidity – I just like it with bit more.
Just make sure you check the labels of “Flavored Hummus” Some brands will add sugar and other not so diet friendly ingredients. Try to find brands that use olive oil and not oils like soybean or other high omega 6 oils.