The Best Low-Calorie Snacks

Amelia Phillips

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Choosing the right snacks for low calorie diets can be really tricky. They need to be tasty, nutritious, filling, and easy to prepare. Here are my favourite 150 cal snacks (600kj). Please note to convert KJs into Cals divide by 4.

Nutrient Dense Whole Foods


  • Fruit:
    • One banana and a peach,
    • small-med mango,
    • large orange
    • 15 x medium strawberries, ½ cup blueberries and a dollop of LF yoghurt
  • Nuts: Nuts are a risk; they are VERY high in fat and more-ish. I don’t recommend them unless it’s a sprinkle in salad.
    • 20 almonds
    • 12 walnuts (1/2 nut shaped like a beetle)
    • 15 cashew nuts
    • 40 pistachios.
  • Vegetables:
    • 3 medium carrots,
    • 3 x 15cm celery sticks filled with cottage/cream cheese or ricotta + a few raisins.
    • Capsicum with cottage/cream cheese,  ricotta or a low fat dip.

Protein Rich Snacks

Protein Shakes

My Favorite protein powder is Complete as it is also a multivitamin derived solely from whole foods. Order here.  Most companies suggest two scoops but for calorie counting purposes, stick with one scoop. Be sure to measure your ingredients the first time you make it to make sure you don’t go over 150 cal.

Cherry Ripe Bomb (protein shake)

  • 1 scoop protein powder,
  • 1/3 cup frozen mixed berries (frozen raspberries better but can be expensive)
  • ½ cup LF soy/ricemilk/ LF milk
  • Water as needed
  • Pinch of nutmeg (optional)

Mix with a stick blender. Should be thick like a thick shake and if your protein powder is chocolate it will taste like a cherry ripe!

Banana Smoothie (protein shake)

  • 1 scoop protein powder,
  • ½ banana
  • Dollop of LF yoghurt
  • ½ cup LF soy/ricemilk/ LF milk
  • Water as needed
  • Pinch of nutmeg (optional)

Mix with a stick blender. Serve with ice cubes on a hot day

Protein Bars

My favorite is Aussie Bodies Protein FX (choc cherry). However I only eat half a bar as a whole bar is 377 cal. Order Here (although sometimes it’s out of stock and wont appear). Protein FX Low carb is lower in Cal (209) so either have a smaller snack for your other or give someone a bite! Order here


  • Valia Low fat (LF):
  • Jalna LF
  • Yoplait LF
  • Ski Delight

Tip, choose lower sugar such as Jalna and choose the individual tubs for convenience and portion control.

Tinned foods

  • Tinned Tuna: There are lots of low fat (ie tuna in brine/springwater) tuna varieties out there. My favs are lemon and cracked pepper or sun dried tomatoes. Just don’t scoff one before a one-on-one meeting!
  • Baked beans: Not only an awesome snack but also a great breakfast. Be aware that they can be high in salt so if you suffer from high blood pressure steer clear.
  • Be Natural Trail bars: Museli bars
  • Tinned spaghetti
  • Fruit (see nutrient dense whole foods)
  • Toast with jam (no butter) or cottage cheese, or sliced tomato, scraping of avocado.

Carbohydrate Rich

  • Be Natural Trail bars: Museli bars
  • Tinned spaghetti
  • Fruit (see nutrient dense whole foods)
  • Toast with jam (no butter) or cottage cheese, or sliced tomato, scraping of avocado.

There are plenty more out there. What are your favorite low calorie snacks and which ones fill you up for longer?

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  • kylie

    this is awesome, thanks!

  • Amelia Burton

    Glad you like the suggestions Kylie!
    If you discover any more great snacks let us all know about them,

  • The Fitness Diva

    Great list, and cool protein shakes. Love those! ;)

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  • Amelia Burton

    Thanks Fitness Diva,

    Judging by your profile pics, I bet you love your protein..! Hot stuff!


  • Falcao

    Uh! It seems complicated though. Anyway I will try my best. :)

  • Ms Jennifer

    I think that yoghurt should be placed under nutrient dense whole foods. Many women in particular dont get enough calcium and yoghurt is a great filling snack full of calcium. Also – there are salt reduced varieties of baked beans like most canned legumes / vegetables available in supermarkets these days so dont be discouraged, just choose the salt reduced ones. Canned legumes are a nutrient dense convenient food that make great filling snacks.

  • Kathleen Carsley

    i wont to loss about 10 pass to fit in to a sies 12 ok so how do i go to do that?

  • Amelia Burton

    That’s the million dollar question!

    Why don’t you click on my online training link and I can show you how…


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  • double-quack

    Excellent advice – thanks!

  • How to get a six pack for women fast

    Watermelon is great, boiled eggs, chicken breast with wholemeal bread, tuna and rice, wholemeal pasta with naploi sauce…etc

  • ritu

    banana is high in sugar is it really gud to have banana smoothie as a snack

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