When trying to manage calories or eat healthier, it can be helpful to know what foods contain about 40 calories. There are quite a few options for 40-calorie snacks or meal components.
Fruits and Vegetables
Many fruits and vegetables clock in right around 40 calories per serving. For example:
- 1/2 cup of grapes: 40 calories
- 1/2 medium apple: 40 calories
- 1/2 cup of cubed watermelon: 40 calories
- 1/2 cup of strawberries: 40 calories
- 1/2 medium banana: 40 calories
- 5 baby carrots: 40 calories
- 1/2 cup of blueberries: 40 calories
- 1/2 cup of raspberries: 40 calories
- 1/2 cup of cubed honeydew melon: 40 calories
- 1/2 cup of chopped cucumber: 40 calories
Fruits and veggies are nutritious, low-calorie choices. Going for produce in 40-calorie portions can help satisfy a craving or serve as a snack between meals.
Dairy and Eggs
Many dairy products and eggs have about 40 calories in a single serving.
- 1 egg white: 40 calories
- 1/4 cup (2 oz) of low-fat cottage cheese: 40 calories
- 1 slice of reduced-fat cheese: 40 calories
- 1/2 cup of plain nonfat Greek yogurt: 40 calories
- 2 tbsp of shredded part-skim mozzarella: 40 calories
Eggs, yogurt, cheese, and other dairy can provide protein and calcium. Portioning these foods to around 40 calories can make them work as light breakfasts, snacks, or meal complements.
Grains
Some grain foods also have about 40 calories in a serving, including:
- 3/4 cup of air-popped popcorn: 40 calories
- 1 slice of light whole wheat bread: 40 calories
- 1/2 whole wheat English muffin: 40 calories
- 1/2 cup of cooked quinoa: 40 calories
- 1/2 cup of cooked bulgur: 40 calories
- 4 whole grain crackers: 40 calories
Choosing the whole grain option for breads, crackers, and cooked grains can add fiber. Pairing these with protein sources can make a balanced 40-calorie mini-meal.
Protein Foods
Some protein-rich foods contain 40 calories in a serving, such as:
- 10 medium shrimp: 40 calories
- 1 oz of chicken breast: 40 calories
- 1 oz of pork tenderloin: 40 calories
- 1 oz of tuna packed in water: 40 calories
- 1 veggie burger patty: 40 calories
- 1/4 cup of lowfat cottage cheese: 40 calories
Pairing 1-2 ounces of lean protein with veggies or whole grains can make a nutritional mini-meal or snack for around 40 calories.
Beverages
Many unsweetened beverages are very low in calories. A few options with about 40 calories per serving include:
- 1 cup of unsweetened almond milk: 40 calories
- 1 cup of unsweetened soy milk: 40 calories
- 1 cup of brewed green tea: 40 calories
- 1 cup of black coffee: 40 calories
Sticking with unsweetened varieties keeps the calorie count low. Hot or cold unsweetened beverages can quench thirst without adding too many calories.
Desserts and Snacks
Even some sweet treats can keep to the 40-calorie mark. For example:
- 1 mini chocolate chip cookie: 40 calories
- 4 pieces of chocolate candies: 40 calories
- 15 jelly beans: 40 calories
- 2 gummy bears: 40 calories
- 2 Hershey’s Kisses: 40 calories
- 2 squares of dark chocolate: 40 calories
Portioning sweets into 40-calorie amounts can help satisfy a craving without going overboard. Some other packaged 100-calorie snack packs also contain about 40 calories per serving.
Meals and Snacks with 40 Calories
Here are some ideas for putting together meals and snacks containing about 40 calories:
| Meal/Snack | Components |
|---|---|
| Breakfast parfait | 1/2 cup nonfat Greek yogurt, 1/4 cup berries, cinnamon |
| Apple and cheese | 1/2 medium apple, 1 slice reduced-fat cheese |
| Egg white omelet | 1 egg white, spinach, mushrooms, onions |
| Tuna snack | 1 oz tuna, 4 whole grain crackers |
| Cottage cheese bowl | 1/4 cup cottage cheese, 5 baby carrots, seasoning |
| Chocolate banana | 1/2 medium banana, 1 square dark chocolate |
Conclusion
There are many options for building meals and snacks around the 40-calorie mark. Fruits, veggies, whole grains, lean protein, and lowfat dairy are all good choices. Even small portions of sweets can work. Aim for a balance of protein, fiber, and nutrients when selecting 40-calorie foods.
