A high-protein snack under 200 calories is a weighed portion, not a “handful.” The eight snacks below were scaled from USDA FoodData Central on 8 October 2026. Each total is an estimate. Your yogurt brand, how wet the cottage cheese is, and whether the tuna is salted will move the number. This is cooking information, not medical advice. Read the disclaimer.
The dinner hub for this cluster is 30g protein dinner recipes. Use that when the plate needs about 30 g. Use this page when you need a small bite that still carries protein. For a sweet snack that skips protein powder, including desserts that can sit after dinner, use high-protein dessert without protein powder. Daily targets start at how much protein to lose weight. A full week of meals is in the 7-day high-protein meal plan.
This page does not reprint the chocolate cottage cheese cup. That recipe already lives on cottage cheese recipes for weight loss at about 181 kcal and 18 g protein. Link there when you want that blender cup. The savory cottage snack below is a different plate.
What “under 200” means here
The cap is 200 kilocalories for the weights written, one serving, including oil if a recipe lists it. None of these eight snacks use oil. Protein is reported because a 180-calorie snack with 3 g of protein is a different snack from one with about 20 g. Math: grams divided by 100, times the USDA per-100-gram value, then rounded. Pepper, spices, lemon, and vinegar are not in the totals. Salt is not added in the methods when the main food is already salty.
Eight snacks under 200 calories, compared
| Snack | kcal | Protein (g) | Protein per 100 kcal (g) | Time |
|---|---|---|---|---|
| Turkey carrot rolls | 119 | 21 | 17.6 | 5 min |
| Plain Greek yogurt cup | 122 | 21 | 17.2 | 1 min |
| Tuna celery boats | 78 | 16 | 20.5 | 5 min |
| Yogurt and strawberries | 129 | 18 | 14.0 | 3 min |
| Egg-white cottage mug | 96 | 17 | 17.7 | 5 min |
| Hard-boiled egg and yogurt | 138 | 17 | 12.3 | 2 min if egg is ready |
| Cottage cheese and carrot | 146 | 17 | 11.6 | 3 min |
| Edamame bowl | 145 | 14 | 9.7 | 5 min |
Apple with peanut butter is a common “healthy snack” that often fails this page’s job. Twelve grams of peanut butter with 100 g apple is mostly fat and carbohydrate. It is not in the table on purpose. If you want a sweet snack with more protein, use the dessert page or the chocolate cottage cup on the cottage cheese article.
Turkey carrot rolls
About 119 kcal, 21 g protein, 4 g carbohydrate, 2 g fat. One serving.
Turkey is whole-bird breast, meat only, roasted (FDC 171496). Brined deli turkey is a different food.
Ingredients
- 70 g roasted turkey breast, meat only
- 40 g raw carrot, cut into sticks
Method
- Wrap the turkey around the carrot sticks, or eat them side by side.
- Do not add cheese slices or hummus if you want to keep this estimate.
| Ingredient | Amount | kcal | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|
| Turkey breast, roasted, meat only (FDC 171496) | 70 g | 102.9 | 21.09 | 0.00 | 1.46 |
| Carrots, raw (FDC 170393) | 40 g | 16.4 | 0.37 | 3.83 | 0.10 |
| Total, then rounded | 119.3 → 119 | 21.46 → 21 | 3.8 → 4 | 1.6 → 2 |
Plain Greek yogurt cup
About 122 kcal, 21 g protein, 7 g carbohydrate, 1 g fat. One serving. No cooking.
Yogurt is plain nonfat Greek yogurt (FDC 330137). Flavored cups are a different food and often clear 200 calories before you add anything.
Ingredients
- 200 g plain nonfat Greek yogurt
Method
- Spoon 200 g into a bowl. Pepper or cinnamon is fine. Honey is not free: 8 g honey is about 24 kcal and would still keep you under 200, but then you are on a different line than 122.
| Ingredient | Amount | kcal | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|
| Greek yogurt, plain, nonfat (FDC 330137) | 200 g | 122.0 | 20.60 | 7.28 | 0.74 |
| Total, then rounded | 122.0 → 122 | 20.60 → 21 | 7.3 → 7 | 0.7 → 1 |
Tuna celery boats
About 78 kcal, 16 g protein, 2 g carbohydrate, 1 g fat. One serving.
Tuna is light tuna, canned in water, drained, without salt (FDC 171986). For a full lunch or dinner portion, use chickpea tuna salad instead of scaling this snack up by eye.
Ingredients
- 60 g light tuna, canned in water, drained, unsalted
- 60 g celery sticks
Method
- Drain the tuna. Pack it into the celery. Lemon and pepper only.
- No mayonnaise in this estimate. Greek yogurt on tuna is fine if you weigh it and add the yogurt row from FDC 330137.
| Ingredient | Amount | kcal | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|
| Light tuna, canned in water, drained, no salt (FDC 171986) | 60 g | 69.6 | 15.31 | 0.00 | 0.49 |
| Celery, raw (FDC 169988) | 60 g | 8.4 | 0.41 | 1.78 | 0.10 |
| Total, then rounded | 78.0 → 78 | 15.72 → 16 | 1.8 → 2 | 0.6 → 1 |
Yogurt and strawberries
About 129 kcal, 18 g protein, 12 g carbohydrate, 1 g fat. One serving.
Ingredients
- 170 g plain nonfat Greek yogurt
- 80 g raw strawberries
Method
- Spoon the yogurt. Top with strawberries. No granola in this estimate: granola is dense and often pushes a snack past 200 kcal in a small scoop.
| Ingredient | Amount | kcal | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|
| Greek yogurt, plain, nonfat (FDC 330137) | 170 g | 103.7 | 17.51 | 6.19 | 0.63 |
| Strawberries, raw (FDC 167762) | 80 g | 25.6 | 0.54 | 6.14 | 0.24 |
| Total, then rounded | 129.3 → 129 | 18.05 → 18 | 12.3 → 12 | 0.9 → 1 |
Egg-white cottage mug
About 96 kcal, 17 g protein, 3 g carbohydrate, 1 g fat. One serving. About 5 minutes in a microwave-safe mug.
Cottage cheese is lowfat 2% milkfat (FDC 328841), the same row used on the cottage cheese recipes page.
Ingredients
- 120 g raw egg white
- 40 g lowfat cottage cheese, 2% milkfat
Method
- Stir the egg white and cottage cheese in a mug.
- Microwave in short bursts, stirring, until the egg is set. Stop while it is still soft. Overcooking makes rubber.
| Ingredient | Amount | kcal | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|
| Egg white, raw (FDC 172183) | 120 g | 62.4 | 13.08 | 0.88 | 0.20 |
| Cottage cheese, lowfat, 2% milkfat (FDC 328841) | 40 g | 33.6 | 4.40 | 1.72 | 0.92 |
| Total, then rounded | 96.0 → 96 | 17.48 → 17 | 2.6 → 3 | 1.1 → 1 |
Hard-boiled egg and yogurt
About 138 kcal, 17 g protein, 4 g carbohydrate, 6 g fat. One serving if the egg is already cooked.
Ingredients
- 50 g hard-boiled egg (about one large egg, peeled and weighed)
- 100 g plain nonfat Greek yogurt
Method
- Peel the egg. Eat it with the yogurt on the side, or chop the egg into the yogurt with pepper.
| Ingredient | Amount | kcal | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|
| Egg, hard-boiled (FDC 173424) | 50 g | 77.5 | 6.29 | 0.56 | 5.30 |
| Greek yogurt, plain, nonfat (FDC 330137) | 100 g | 61.0 | 10.30 | 3.64 | 0.37 |
| Total, then rounded | 138.5 → 138 | 16.59 → 17 | 4.2 → 4 | 5.7 → 6 |
Cottage cheese and carrot
About 146 kcal, 17 g protein, 11 g carbohydrate, 4 g fat. One serving. Savory.
This cheese has about 321 mg sodium per 100 g in FDC 328841. One hundred fifty grams is already a salty snack. Do not add salt on top. For more cottage cheese ideas, including breakfast bowls and the chocolate cup, see cottage cheese recipes for weight loss.
Ingredients
- 150 g lowfat cottage cheese, 2% milkfat
- 50 g raw carrot sticks
Method
- Eat the cheese with the carrot as the crunch. Pepper is fine.
| Ingredient | Amount | kcal | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|
| Cottage cheese, lowfat, 2% milkfat (FDC 328841) | 150 g | 126.0 | 16.50 | 6.46 | 3.45 |
| Carrots, raw (FDC 170393) | 50 g | 20.5 | 0.47 | 4.79 | 0.12 |
| Total, then rounded | 146.5 → 146 | 16.96 → 17 | 11.3 → 11 | 3.6 → 4 |
Edamame bowl
About 145 kcal, 14 g protein, 11 g carbohydrate, 6 g fat. One serving. Plant-based.
Ingredients
- 120 g edamame, frozen, prepared (shelled weight)
Method
- Heat the edamame per the bag. Weigh 120 g after heating if the bag retains water. Pepper or chili flakes only in this estimate.
| Ingredient | Amount | kcal | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|
| Edamame, frozen, prepared (FDC 168411) | 120 g | 145.2 | 14.29 | 10.69 | 6.24 |
| Total, then rounded | 145.2 → 145 | 14.29 → 14 | 10.7 → 11 | 6.2 → 6 |
Where these snacks fit in a day
A snack is useful when dinner, lunch, or breakfast already has a number and you still need protein without another full meal. Pair a morning from high-protein breakfast for weight loss with a dinner from the 30 g protein dinner hub, then pick one snack from this list if the day still needs it. Do not stack three dairy snacks on top of cottage cheese pasta and call the sodium accidental.
For make-ahead mornings that also free up snack time, Greek yogurt breakfast meal prep covers jars and boxes. The meal prep guide is the wider prep page.
FAQ
Is 200 calories the right snack size for weight loss?
This page does not set your calorie target. It shows snacks estimated under 200 kilocalories at the listed weights. Whether that fits depends on the rest of the day and on how much protein you are aiming for.
Which snack has the most protein under 200 calories?
The turkey carrot rolls and the plain Greek yogurt cup both round to 21 g and 21 g. The edamame bowl is the lowest protein in the table at 14 g and is still useful as a plant option.
Can I meal-prep these snacks?
Portion yogurt, cottage cheese, turkey, and tuna into containers the day you buy them. Keep them cold. Hard-boil eggs ahead. Reheat the egg-white mug when you eat it. Do not leave tuna or dairy on the counter.
Do these snacks use protein powder?
No. If you add a scoop, use that scoop’s label and stop quoting these totals.
What about nuts and cheese sticks?
Nuts are dense. A small pour often clears 200 calories with little protein compared with yogurt or turkey. String cheese varies by brand; use the label. Neither is banned. They just are not the default rows on this page.
Database: https://fdc.nal.usda.gov/
