9 Filling Snacks Under 150 Calories Worth Trying

From creamy Greek yogurt to crunchy popcorn and protein-packed eggs, these satisfying snacks prove you don’t need hundreds of calories to curb a craving.

Finding a snack that keeps hunger at bay without piling on calories can be tricky. A handful of chips might taste great, but it doesn’t always leave you satisfied. The good news? Foods like Greek yogurt, hard-boiled eggs, cottage cheese, and air-popped popcorn offer protein, fiber, or generous portions for fewer than 150 calories. Whether you’re craving something sweet, salty, creamy, or crunchy, these nine snacks are worth trying between meals.

1. Greek Yogurt With Strawberries

Calories: Approximately 108 per serving (150 grams plain nonfat Greek yogurt + 60 grams strawberries)

Creamy Greek yogurt and juicy strawberries make a delicious combination when you’re craving something sweet but want a snack with substance. Plain nonfat Greek yogurt provides roughly 15 grams of protein per 150-gram serving, while strawberries add natural sweetness, vitamin C, and a little fiber. The contrast between thick, tangy yogurt and fresh berries makes every spoonful more interesting. For extra flavor, add a dash of cinnamon or a few drops of vanilla extract. Just choose unsweetened yogurt to avoid unnecessary added sugar.

2. Hard-Boiled Egg With Baby Carrots

Calories: Approximately 113 per serving (1 large hard-boiled egg + 100 grams baby carrots)

An egg and a handful of baby carrots might sound simple, but this pairing has plenty going for it. One large hard-boiled egg provides about 6 grams of protein and some fat, while carrots add a satisfying crunch and natural sweetness. Together, they offer a convenient mix of textures for approximately 113 calories. Sprinkle the egg with paprika or black pepper, and enjoy the carrots chilled for an extra-crisp bite. It’s also an easy snack to prepare in advance for busy afternoons.

3. Air-Popped Popcorn

Calories: Approximately 124 per 4 cups (about 32 grams)

If you love munching on something crunchy, popcorn deserves a spot in your snack rotation. Four cups of plain air-popped popcorn contain approximately 124 calories, making it one of the more generous snack portions you can enjoy under 150 calories. Popcorn is a whole grain that provides fiber, and its light, airy texture makes it perfect for leisurely snacking. Try seasoning it with smoked paprika, garlic powder, or a little nutritional yeast. Butter, oil, and sugary coatings can push the calorie count much higher, so preparation matters.

4. Cottage Cheese With Cucumber

Calories: Approximately 104 per serving (½ cup low-fat cottage cheese + 100 grams cucumber)

Cottage cheese is a useful option when you want something savory and protein-rich. A half-cup serving of 1% low-fat cottage cheese can provide around 13 grams of protein, while cucumber adds a cool, refreshing crunch for very few calories. The combination works especially well with cracked black pepper, fresh dill, or a squeeze of lemon juice. You can mix the cucumber directly into the cottage cheese or use thick slices as little scoops. Either way, it’s a simple snack that feels more substantial than plain vegetables alone.

5. Apple Slices With Peanut Butter

Calories: Approximately 110–115 per serving (1 small apple + 1 teaspoon peanut butter)

There’s a reason apples and peanut butter are such a popular pairing. Crisp, naturally sweet apple slices taste even better with a little rich, creamy peanut butter. A small apple provides fiber and water, while peanut butter adds fat and a little protein. Together, they create a satisfying contrast of sweetness and nuttiness. The key is portion size: one teaspoon of peanut butter adds roughly 30–35 calories, while a tablespoon contains nearly three times as much. Measure your serving if you’re aiming to stay under 150 calories.

6. Edamame With Sea Salt

Calories: Approximately 121 per 100 grams (cooked, shelled)

Edamame might be one of the most underrated snacks in the freezer aisle. These tender young soybeans have a mildly nutty flavor and provide a combination of plant-based protein and fiber. A 100-gram serving of cooked, shelled edamame contains approximately 121 calories, making it a convenient option when you want something savory. Steam frozen edamame until heated through, then add a light sprinkle of sea salt or chili flakes. If you’re eating edamame in pods, remember that the calorie count applies to the edible beans, not the discarded shells.

7. Whole-Grain Crackers With Hummus

Calories: Approximately 135 per serving (20 grams whole-grain crackers + 2 tablespoons hummus; varies by brand)

Crunchy crackers and creamy hummus make an easy snack when you’re tired of fruit and yogurt. Whole-grain crackers provide texture and some fiber, while hummus adds a rich, savory flavor from chickpeas and tahini. Together, they can make a satisfying snack without much preparation. Look for crackers with whole grains listed prominently in the ingredients, and compare nutrition labels since calorie counts vary considerably. You can also sprinkle paprika over the hummus or add cucumber slices for extra freshness.

8. Mozzarella String Cheese With Cherry Tomatoes

Calories: Approximately 101 per serving (1 part-skim mozzarella stick + 100 grams cherry tomatoes)

Cheese and tomatoes are a classic combination, and they work just as well as a quick afternoon snack. A 28-gram stick of part-skim mozzarella contains roughly 7 grams of protein, while cherry tomatoes contribute juicy sweetness and a refreshing contrast to the creamy cheese. The combination comes in at approximately 101 calories, depending on the cheese brand. Add fresh basil or a pinch of oregano for a caprese-inspired flavor. Individually wrapped string cheese also makes this snack particularly convenient when you’re away from home.

9. Tuna Lettuce Cups

Calories: Approximately 99 per serving (80 grams canned light tuna in water, drained + 40 grams lettuce)

When you want a snack that’s high in protein but doesn’t feel heavy, tuna lettuce cups are worth trying. An 80-gram serving of canned light tuna packed in water provides roughly 19 grams of protein, while crisp lettuce leaves create a refreshing wrap. Mix the tuna with lemon juice, black pepper, and fresh herbs before spooning it into the leaves. You’ll get a savory, protein-rich snack without needing bread or mayonnaise. Choose canned light tuna and follow fish-consumption guidance, particularly for children and people who are pregnant or breastfeeding.

Which Snacks Under 150 Calories Are the Most Filling?

If staying satisfied is your priority, snacks containing protein or fiber are a good place to start. Greek yogurt, cottage cheese, edamame, and tuna provide substantial amounts of protein for their calorie counts. Popcorn offers a generous portion and whole-grain fiber, while apples with peanut butter combine fruit fiber with some fat.

However, fullness varies from person to person, and no snack can guarantee that you won’t feel hungry again before your next meal. If you’re genuinely hungry, a more substantial snack or balanced meal may be more appropriate than trying to stay below a strict calorie limit.

Quick Calorie Comparison

Nutrition note: Calorie counts are approximate and may vary by brand, portion size, and preparation. Seasonings with negligible calories are not included. Check product labels for packaged foods.

Research and editorial references

The article’s general nutrition approach is consistent with Cleveland Clinic’s advice to combine protein and fiber for satisfying snacks.

• USDA FoodData Central — Food calorie and nutrient reference database.

• Cleveland Clinic: High-Protein Snacks — Protein, fiber and snack satisfaction.

• FDA: Advice About Eating Fish — Guidance on canned light tuna and mercury exposure.