What snack has 53 calories?

In today’s fast-paced world, many people find themselves needing a quick, convenient snack to get them through the day. With overwhelming snack options available, consumers want to know what snack can satisfy hunger with just the right amount of calories. When a mid-day craving hits, one of the first questions that comes to mind is: what snack has only 53 calories? Let’s explore some of the best low-calorie snack options with around 53 calories.

The Snack Dilemma: Satisfying Hunger Without Excess Calories

Snacking can be part of a healthy diet, providing energy, nutrients, and satisfaction between meals. However, with abundant snack choices available, many snacks pack in extra calories, fat, sugar, and sodium that we simply don’t need. Choosing the right snacks can help control hunger, boost nutrition, and avoid weight gain or other health problems.

When looking for snacks, a good target calorie range is 50 to 150 calories. This provides satisfaction but doesn’t overload on calories. For many people watching their weight or controlling calories, the ideal snack is around 100 calories or less. Snacks in the 50 to 60 calorie range are great options when you want just a taste without a calorie bomb.

Knowing what snack options have around 53 calories allows you to satisfy hunger, get an energy boost, and control calories without feeling deprived. So what are some of the best snack choices when you want something delicious with about 53 calories?

Fruits and Vegetables: Fresh, Nutritious Snacks

One of the best go-to snacks are fruits and vegetables. They provide important vitamins, minerals, fiber, and plant compounds like antioxidants. They also tend to be low in calories for their volume. Here are some great fruit and veggie snacks with around 53 calories:

  • 1 small apple (54 calories)
  • 1 cup raspberries (64 calories)
  • 1 cup blackberries (62 calories)
  • 1 cup strawberries (53 calories)
  • 1 cup grapes (62 calories)
  • 1 medium plum (30 calories)
  • 1 cup cubed watermelon (54 calories)
  • 1 cup cherry tomatoes (27 calories)
  • 1 cup sliced cucumbers (16 calories)
  • 1 cup baby carrots (53 calories)

As you can see, fruits and veggies are nutrition all-stars, providing filling fiber, volume, and nutrients for minimal calories. Enjoy them fresh, frozen, dried, 100% juice, or canned in water or natural juice.

Whole Grain Snacks: Nutrition and Fiber

Whole grains provide important nutrients like B vitamins, iron, magnesium, and fiber. Look for whole wheat, oats, brown rice, quinoa, popcorn and other whole grains in these low-calorie snacks:

  • 4 whole grain crackers (60 calories)
  • 1 cup dry whole grain cereal (55 calories)
  • 1 whole grain rice cake (35 calories)
  • 1 oatmeal packet (100 calories)
  • 1 slice whole wheat bread (60-80 calories)
  • 3 cups air-popped popcorn (55 calories)

For most grains, aim for at least 3 grams of fiber per serving. This helps fill you up, aids digestion, and promotes heart health. Brown rice, oats, barley, and bulgur are especially high in fiber.

Dairy and Alternatives: Protein + Calcium

Dairy products and non-dairy alternatives provide protein, calcium, vitamin D, and other nutrients. Low-fat versions keep calories in check. Here are some options with about 53 calories:

  • 1 cup 1% cottage cheese (81 calories)
  • 1 cup 1% milk (102 calories)
  • 6 ounces nonfat plain yogurt (85 calories)
  • 1 ounce part-skim mozzarella cheese (54 calories)
  • 1 Light String Cheese stick (60 calories)
  • 1 cup unsweetened almond milk (39 calories)
  • 1⁄4 cup cubed firm tofu (57 calories)

When choosing yogurts, look for types without added sugars. For milk alternatives like almond, soy, and rice milk, opt for unsweetened to avoid extra calories from sugar while getting nutrients like calcium, vitamin D, and protein.

Protein: Meat, Fish, Eggs and Plants

Protein-rich foods can help you power through your afternoon. Protein takes longer to digest, leaving you feeling fuller longer. It also provides essential amino acids for building and repairing muscles and tissues. Here are some smart protein snacks with around 53 calories:

  • 10 almonds (59 calories)
  • 1 hardboiled egg (78 calories)
  • 1⁄2 cup cottage cheese (81 calories)
  • 1⁄2 cup edamame (95 calories)
  • 1⁄2 cup black beans (114 calories)
  • 1.5 ounces beef jerky (60 calories)
  • 1⁄2 cup tuna (62 calories)
  • 1 laughing cow cheese wedge (35 calories)

Nuts and seeds make easy grab-and-go protein snacks, providing 5-7 grams of protein per 1 ounce serving. Beans and lentils give you fiber as well as protein. Vegetarians can get protein from eggs, dairy, beans, lentils, nuts, seeds, whole grains, and soy products like tofu and edamame.

Healthy Packaged Snacks

For convenience, you can also find pre-packaged snacks with around 50 calories. Look for options that are baked or air-popped instead of fried. Here are some packaged snacks to consider:

  • 1 snack-size bag of pretzels (50 calories)
  • 15 Goldfish crackers (55 calories)
  • 1 100-calorie pack of almonds (100 calories)
  • 20 Pringles Thin Crisps (60 calories)
  • 1 Quaker Chewy Chocolate Chip Granola Bar (100 calories)
  • 100 calories Worth of Skinny Pop Popcorn (100 calories)

When choosing packaged snacks, read nutrition labels carefully and look for options lowest in sugars, sodium, and unhealthy fats. Portion-controlled 100-calorie snack packs can help with portion control.

Making Your Own Trail Mix

One fun way to put together a customized 53 calorie snack is to make your own trail mix with nuts, seeds, dried fruit, and whole grain cereal. Some healthy DIY trail mix combinations include:

  • 10 almonds (59 calories), 2 TBSP raisins (54 calories), 2 TBSP dried cranberries (35 calories) – Total 148 calories
  • 10 cashews (58 calories), 2 TBSP chopped dates (54 calories), 2 TBSP pumpkin seeds (148 calories) – Total 160 calories
  • 15 pistachios (85 calories), 2 TBSP dried banana chips (54 calories), 2 TBSP pepitas (148 calories) – Total 187 calories

Customize your own trail mix with any combination of nuts, seeds, dried fruit, and cereal you like. Pre-portion some into snack bags or containers for grab-and-go convenience.


Finding a delicious yet diet-friendly snack around 53 calories is easy with fruits, vegetables, whole grains, proteins, dairy, and other smart options. Whether fresh, packaged, homemade trail mix, or meal prep snack containers, having go-to grab-n-go snacks on hand can help control hunger and calories without resorting to junk food. Small tweaks like choosing light, low-sugar, and low-fat versions of snacks keeps calories in check. Satisfy midday snack attacks with nutrition and fiber, not empty calories.

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