Nutrition Articles

15 Healthy 200-Calorie Snacks

Learn How to Recognize Perfectly Portioned Snacks

While there are the same number of calories in 28 baby carrots as there are in 9 potato chips, which of these foods do you think will keep you full longer? We've created this visual graphic to show you exactly how much you can eat of different snacks combined to equal 200 calories. You can see even more perfectly portioned foods in "What Does 100 Calories Look Like?"
Learning to eyeball different portions of your favorite foods will make it easier to control how much you eat when you're away from a food scale or other measuring device. You can even use your phone to snap pics of the foods you eat regularly to refer to when you're eating away from home!
Be sure to "Pin" this graphic for future reference.

Food 1 Food 2
28 baby carrots (10 oz) 1 1/4 Tablespoons blue cheese dressing
pita chips (0.8 oz) 4 Tablespoons hummus
1 1/4 cups blueberries (6 oz) yogurt (6 oz)
65 raisins (1.2 oz) 1/8 cup sunflower seeds (0.6 oz)
33 grape tomatoes (20 oz) goat cheese (1.3 oz)
1/2 regular bagel (1.3 oz) 3 Tablespoons light cream cheese
12 wheat crackers 1 slice cheddar (1 oz)
1 large apple (7 oz) 1.5 Tablespoons caramel dip
3 rice cakes 1 Tablespoon peanut butter (0.6 oz)
One 6-inch tortilla 2.5 Tablespoons guacamole
2 cups whole strawberries (10 oz) 4.5 Tablespoons fruit dip
2 medium peaches (8 oz) cottage cheese, 1% (5 oz)
3/4 large banana (4 oz) 1 Tablespoon Nutella
2 squares dark chocolate (0.7 oz) 15 almonds (0.6 oz)
ham (2.2 oz) 1 slice Swiss cheese (1 oz)
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About The Author

Megan Patrick Megan Patrick
Megan Lane Patrick has been a professional writer and editor for the past 16 years, and was a chronic dieter for at least 30. A combination of weight-loss surgery, mindful eating and daily exercise finally allowed her to maintain a weight loss of more than 100 pounds. When she's not lifting weights at the gym, you can find her walking shelter dogs as a volunteer for the SPCA.

Member Comments

  • Thanks for the good ideas! I'm going to print this out and keep it nearby so I can see it, instead of snacking on unhealthy snacks. I'm not a fan for yogurt, so I'll substitute low-fat cottage cheese. - 3/8/2015 2:43:35 PM
    Hi Megan...thanks for the great visuals...I have just discovered PB2 - the powdered peanut butter (45 cal for 2 tbsp) and have been dipping apple and pear slices in...wondering how it stacks up as a snack calorie wise etc?? - 9/24/2014 3:38:23 PM
  • Thanks for the article - always looking for new ideas for snacking - pictures were good visual reminders too!
    - 9/19/2014 9:32:33 PM
  • Great ideas, thanks - 9/19/2014 8:51:55 AM
  • For dairy replacement, I would try tofu. Lactaid does have dairy free cottage cheese now. It actually tastes pretty good. I drink Lactose free milk, great source of protein. - 9/19/2014 8:36:24 AM
    Just a little heavy on the casein and wheat products. A good idea conceptually though. - 6/20/2014 6:47:16 PM
  • What is a good replacement for the dairy portion? I have used mashed up avocado but that gets boring too and higher in calories. I have also made my own nut butters instead of peanut butter. But I don't know what I would use instead of yogurt, cottage cheese, or any of the other dairy products shown here. Suggestions are always valuable. - 5/7/2014 12:01:09 PM
  • It always amazes me how heavily articles like this rely on dairy. Surely there are more nondairy options available. - 5/7/2014 9:40:48 AM
    The visual representation of how much = how much is really nice. - 5/7/2014 9:17:20 AM
  • I realized looking at the ideas that I really dislike fruit. - 5/7/2014 8:05:02 AM
    Love the pictures! - 5/1/2014 8:01:49 AM
  • Nice visual reminder. - 4/24/2014 9:16:54 PM
  • This was really good information for me. I'm trying to get used to choosing better snacks when I feel I need something in-between meal.

    Seeing it in pictures helps me to realize that healthy snacking can have variety and not be boring. - 4/22/2014 10:07:20 AM
  • Thank you for such an informative article!! Seeing the amounts really help and I have to admit I had a few aha moments! I also had some oh! hadn't thought of that for a snack!! - 4/22/2014 8:20:43 AM

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