65 Macro Friendly Snacks

Snacks are notorious for being high in calories, fats, and carbohydrates. Making them hard to navigate while trying to stay within your macro budget. 

In this blog post, we will go through 65 macro-friendly snacks, covering their calories, macros, micronutrients (vitamins and minerals), and ingredients. 

The nutrition information was sourced using the USDA’s Food Data Center website along with Cronometer tracking tool!

Turkey roll-ups with pickles 

Macro-friendly snack Turkey roll-ups with pickles. Ingredients Three slices of deli turkey (30 g) Three pickle spears   Calorie and macros for one serving turkey roll-ups with pickles Calories 75, Protein 13 g, Fats 1 g, Carbohydrates 4 g, Fiber 1 g. Macro Friendly Snack.

Turkey roll-ups with pickles are a great low-calorie, low-carbohydrate, and high-protein savory snack. Three slices of deli turkey at about 30 g weight and three pickle spears are one of my go-to at-home snack options.

Deli turkeyThree slices (30 g)
Pickle spearsThree
Ingredients
Calories 75
Protein13 g
Fats1 g
Carbohydrates4 g
Fiber1 g
Nutrition Information

Greek yogurt

Macro-friendly snack One 5.3 oz container (150 g) Dannon Triple Zero: One 5.3 oz container (150 g) Dannon Triple Zero Greek yogurt   Calories 110 Protein 16 g Fats 0 g Carbohydrates 14 g Fiber 6 g   Two good:  One 5.3 oz container (150 g) Two good Calories 80 Protein 12 g Fats 2 g Carbohydrates 3 g Fiber 0 g Fage 2%. Calories 100, Protein 15 g, Fats 3 g, Carbohydrates 5 g, Fiber 0 g

Greek yogurt is an ideal macro friendly snack because it is low in sugar and fat and a great source of calcium and high-quality protein, making it a great snack that may support bone health and keep you full. Ideally you will want to purchase, reduced fat source of Greek yogurt.

Greek yogurtOne 5.3 oz container (150 g)
Ingredients
Calories 100
Protein15 g
Fats3 g
Carbohydrates5 g
Fiber0 g
Nutrition Information

Roasted Edamame 

Macro-friendly snack edamame -Ingredients Roasted Edamame 1 oz (28 g)   Calorie and macros for one serving of roasted edamame Calories 132 Protein 11 g Fats 4 g Carbohydrates 6 g Fiber 8 g

Edamame is an immature soybean with a relatively high protein source, fiber, healthy fats, and antioxidants. It makes the perfect crunchy, heart-healthy, high-protein, macro-friendly snack when dried and roasted.

Roasted Edamame 1 oz (28 g)
Ingredients
Calories 132
Protein11 g
Fats4 g
Carbohydrates6 g
Fiber8 g
Nutrition Information

String Cheese

Macro-friendly snack String cheese Ingredients, One string cheese 1 oz (28 g) Calories 87  Protein 7 g Fats 6 g Carbohydrates 2 g Fiber 0 g

Low-fat string cheese is the perfect macro friendly snack because it is about 90 cal and 7 g of protein. In addition string cheese is an excellent source of calcium!

String cheese1 oz (28 g)
Ingredients
Calories 87
Protein7 g
Fats6 g
Carbohydrates2 g
Fiber0 g
Nutrition Information

Fruit

Macro-friendly snack fruit Ingredients One piece of fruit   Calorie and macros average for one piece fruit Calories 70-120 Protein 0 g Fats 0 g Carbohydrates 25 g Fiber 4 g

Fruit is nature’s perfect macro-friendly snack. A fruit-rich diet provides you with nutrients like potassium, dietary fiber, and vitamin C. Also, fresh fruits contain a good amount of water which can help keep you hydrated. 

One piece of fruitNA
Ingredients
Calories 70-120
Protein0 g
Fats0 g
Carbohydrates~25 g
Fiber~4 g
Nutrition Information

Fruit cups 

Macro-friendly snack Fruit cups Ingredients: One container fruit cup mixed in water Calories 25 Protein 0 g  Fats 0 g Carbohydrates 7 g  Fiber 1 g

Fruit cups or canned fruit are a macro-friendly snack because they can be preserved for longer than fresh fruit. Stocking up on them ensures you get the benefits of fresh fruit without wasting any.

Fruit cup mixed in water One 5 oz container (~130 g)
Ingredients
Calories 25
Protein0 g
Fats0 g
Carbohydrates7 g
Fiber1 g
Nutrition Information

Popcorn 

Macro Friendly Snacks popcorn Ingredients: Air-popped popcorn 3 cups (24g)    Calorie and macros for popcorn  Calories 93 Protein 3 Fats 1 Carbohydrates 19  Fiber 4

Air-popped popcorn is a great macro-friendly snack that is low-calorie and high volume. For one serving or about 3 cups worth, you consume less than 100 cal and get 4 g of fiber. Not only is it a low-calorie, high-volume high-fiber snack option, but popcorn is a good source of antioxidants and zinc.

Air-popped popcorn3 cups (24g)
Ingredients
Calories 93
Protein3 g
Fats1 g
Carbohydrates19 g
Fiber4 g
Nutrition Information

Rice cakes

Macro-friendly snack Rice Cakes Ingredients: 3 rice cakes (27 g)   Calorie and macros for three rice cakes  Calories 103 Protein 2 g  Fats 1 g Carbohydrates 22 g Fiber 1 g

Rice cakes are a great crunchy alternative to potato chips making them an ideal macro friendly snack. Being that they are minimally processed and relatively low in sodium (compared to chips). Plain rice cakes offer little to no other significant nutritional value besides carbohydrates.

Rice cakes3 (27g)
Ingredients
Calories 103
Protein2 g
Fats1 g
Carbohydrates22 g
Fiber1 g
Nutrition Information

Yasso Bars 

Macro-friendly snack Yasso bar Serving size: One bar (62 g) Calorie and macros are for one Yasso bar. Calories 100 Protein 6 g Fats 2 g Carbohydrates 16 g Fiber 0 g

Yasso bars are Greek yogurt ice cream bars, and one serving, which is 100 cal has 6 g of protein and provides 111 mg of calcium.

Yasso Bar One Bar (62 g)
Ingredients
Calories 100
Protein6 g
Fats2 g
Carbohydrates16 g
Fiber0 g
Nutrition Information

Sugar-free jello with whipped cream 

Macro friendly snack Sugar-free jello with whipped cream Ingredients: One pre-made container of sugar-free Jello (89 g)  Fat-free whipped cream (4.5g) Calories 14 Protein 1 g Fats 0 g  Carbohydrates 1 g Fiber 0 g

Sugar-free Jell-O-topped whipped cream is a low-calorie, macro friendly snack that is perfect for when you are dieting and have a sweet tooth.

Sugar-free JelloOne container (89 g)
Whipped cream5 g
Ingredients
Calories 14
Protein1 g
Fats0 g
Carbohydrates1 g
Fiber0 g
Nutrition Information

Chocolate Pudding, Sugar-Free Fat-Free with whipped cream

Macro friendly snack Chocolate Pudding, Sugar-Free Fat-Free with whipped cream Ingredients: One serving of Sugar-Free Fat-Free (92g) Fat-free whipped cream (4.5g)   Calorie and macros Calories 57 Protein 3 g Fats .5 g Carbohydrates 10 g Fiber .5 g

Sugar-free, fat-free pudding is a great low-calorie sweet treat that you can enjoy especially if you’re running low on macros at the end of the day. At around 60 cal, 3 g of protein and a decent source of vitamin D calcium and vitamin B2. I like to add some fat-free whipped cream to the top.

Sugar-Free Fat-Free Chocolate Pudding One serving
Whipped cream5 g
Ingredients
Calories 57
Protein3 g
Fats.5 g
Carbohydrates10 g
Fiber0 g
Nutrition Information

Bear Bites 

Macro friendly snack bear bites Ingredients: About 15 cookies (30 g)   Calories 120 Protein 5 g Fats 3.5 g Carbohydrates 17 g Fiber 2 g

The first two ingredients listed (Meaning the highest concentration) are 100% whole-grain flour and 100% whole-grain gram flour. This indicates that this product most likely contains a higher nutrient volume due to its ingredients. These things are super tasty at 120 calories and 5 g of protein! 

Kodiak Bear BitesAbout 15 cookies (30 g)
Ingredients
Calories 120
Protein5 g
Fats4 g
Carbohydrates17 g
Fiber2 g
Nutrition Information

Salmon & cucumber slices

Macro friendly snack Salmon and cucumbers Ingredients: Salmon 2 oz (57 g) Sliced cucumber 6 slices (45 g) Calories 130 Protein 15 g Fats 7 g Carbohydrates 2 g Fiber 1 g

Canned salmon is high in omega 3 fatty acids, vitamin D, vitamin E, calcium selenium, and phosphorus adding it to the top of cucumbers which are high in vitamin K, making this a great low-calorie, high protein, nutrient-packed snack. 

Salmon2 oz (57 g
Sliced cucumber6 slices (45 g)
Ingredients
Calories 130
Protein15 g
Fats7 g
Carbohydrates2 g
Fiber1 g
Nutrition Information

Hard-boiled eggs

Macro friendly snack hard boiled eggs Ingredients: Hard-boiled eggs 2 whole (100 g) Calories 136 Protein 12 g Fats 9 g Carbohydrates 1 g Fiber 0 g

Eggs are a good source of riboflavin, choline, and vitamin D phosphorus selenium. In addition to having 7 grams of protein and 5 g of fat for roughly 70 calories, hard-boiled eggs are always a good go-to snack.

Hard-boiled eggs2 whole (100 g) 
Ingredients
Calories 136
Protein12 g
Fats9 g
Carbohydrates1 g
Fiber0 g
Nutrition Information

Epic meat bar 

Macro friendly snack Chicken Sriracha Epic Bar Ingredients: One Chicken Sriracha Epic Bar Calories 100 Protein 11 g Fats 5 g Carbohydrates 3 g Fiber 2 g

Epic meat bars offer a variety of animal-sourced proteins making them a great macro friendly snack option. Some animal based proteins offered include bison, chicken venison, and beef lamb, to name a few. While they are a low-calorie, high-protein snack option, they have on average, about 500 mg of sodium and would be considered processed meat. 

Chicken Sriracha Epic BarOne Bar
Ingredients
Calories 100
Protein11 g
Fats5 g
Carbohydrates3 g
Fiber2 g
Nutrition Information

Beef Jerky 

Macro friendly snack beef jerky ingredients Strive Hickory seasoned 1 oz (28 g) Calories 90 Protein 16 g Fats 2 g Carbohydrates 6 g Fiber 2 g

Beef jerky can be a good source of protein at a low level of calories, making it a macro-friendly snack. However, be careful when selecting brands and how often you consume beef jerky. Some brands tend to be higher in sodium and the World Health Organization has warned that consumption of processed red meats has been linked to colorectal cancer.

A few things that I look for when buying beef jerky

  • Less than 500 mg of sodium
  • No MSG and nitrates or preservatives
Strive Hickory seasoned1 oz (28 g)
Ingredients
Calories 90
Protein16 g
Fats3 g
Carbohydrates6 g
Fiber2 g
Nutrition Information

Beef jerky is great because it is portable and easy to eat. If you are looking for more packable snacks read the travel food list for more ideas.

Hummus with sliced veggie 

Macro friendly snack hummus and vegetables Ingredients: Hummus 2 Tbsp (28 g) Sliced cucumber 1/2 cup (52 g) Sliced red bell pepper 1/2 cup (46 g) Baby carrots 1/2 cup (113 g)

Hummus is a great source of fiber, phosphorus, calcium, and iron. It offers a great dipping option for sliced cucumbers bell peppers and baby carrots. This snack is a great way for you to increase your total vegetable, fiber, and micronutrient intake.

HummusOne 5.3 oz container (150 g)
Sliced cucumber1/2 cup (52 g)
Sliced red bell pepper1/2 cup (46 g)
Baby carrots1/2 cup (113 g)
Ingredients
Calories 129
Protein4 g
Fats4 g
Carbohydrates19 g
Fiber7 g
Nutrition Information

Fiber one bars 

Macro friendly snack Fiber One Bars Calories 70 Protein 2 g Fats 3 g Carbohydrates 17 g Fiber 6 g

On average Americans consume 10 to 15 g of fiber per day. That is less than half of the recommended fiber intake of 25 g for women and 38 g for men. Although getting fiber through whole foods is preferable, consuming one Fiber One bar provides almost 37% of your recommended daily fiber intake. 

FiberOne BarBrownie
Cinnamon coffee cake
Lemon cake
Ingredients
Calories 70
Protein2 g
Fats3 g
Carbohydrates17 g
Fiber6 g
Nutrition Information

Dried fruit 

Macro Friendly Snacks dried fruit Ingredients ~7 dates (40g)   Calorie and macros are for 7 dates  Calories 120 Protein 1 g Fats 0 g Carbohydrates 31 g Fiber 3 g

Dried fruit especially dates are a great source of quick energy in the form of carbohydrates and fiber Plus they are a good source of copper and potassium making them a great portable macro friendly snack for hiking.

Dates~7 dates (40g)
Ingredients
Calories 120
Protein1 g
Fats0 g
Carbohydrates31 g
Fiber3 g
Nutrition Information

Greek yogurt and fruit cup 

Macro friendly snack Greek yogurt and fruit cup Ingredients Dannon Triple Zero vanilla greek yogurt 5.3 oz (150 g) One individual cup of Del monte yellow peaches in a water fruit cup   Calorie and macros for Greek yogurt and fruit cup snack  Calories 141 Protein 16 g Fats 0 g Carbohydrates 21 g Fiber 7 g

Greek yogurt provides a great source of calcium and high-quality protein by adding an additional fruit cup you will benefit from adding a nutrient-dense carbohydrate making this a high protein and carbohydrate macro friendly snack.

Dannon Triple Zero vanilla greek yogurtOne 5.3 oz container (150 g)
 Del monte yellow peachesOne container
Ingredients
Calories 141
Protein16 g
Fats0 g
Carbohydrates21 g
Fiber7 g
Nutrition Information

Cottage cheese with a fruit cup 

Macro friendly snack Cottage cheese with a fruit cup Ingredients: 5 oz cottage cheese 2% low fat (142 g) 1 fruit cup Calories 145 Protein 15 g Fats 3 g Carbohydrates 14 g Fiber 2 g

Cottage cheese is a great source of protein at 26 grams per cup. (Super macro friendly snack) In that same serving size, cottage cheese provides an excellent source of B vitamins, vitamin A, calcium, magnesium, and iodine. By adding a fruit cup, you are getting a well-balanced snack that has fiber, protein, fat, and carbohydrate. 

Cottage cheese 2%5 oz (150 g)
Fruit cup mixed in water1 container (103 g)
Ingredients
Calories 145
Protein15 g
Fats3 g
Carbohydrates14 g
Fiber2 g
Nutrition Information

Turkey roll-up with sliced cheese 

Macro friendly snack Turkey roll-up with sliced cheese Ingredients Three slices of deli turkey (81 g) One and ½ slices of Swiss cheese (32 g) Calories 145 Protein 18 g Fats 7 g Carbohydrates 1 g Fiber 0 g

Turkey provides a low-calorie high protein macro friendly option. One thing to take into consideration is looking for deli turkey is a no nitrates and low sodium option. Adding a slice of Swiss cheese provides you with a source of dairy which may increase your overall calcium intake. Making this a great go-to macro-friendly snack.

Deli turkeyThree slices (81 g)
Swiss cheeseOne slice (32 g)
Ingredients
Calories 145
Protein18 g
Fats7 g
Carbohydrates1 g
Fiber1 g
Nutrition Information

Greek yogurt with honey and banana

Macro friendly snack Greek yogurt with honey banana Ingredients Fage 2% (100 g) Banana ½ medium (60 g) Honey 1 tsp (7 g) Calories 145 Protein 10 g Fats 2 g Carbohydrates 22 g Fiber 2 g

Non-fat Greek yogurt Is a high protein low calorie macro friendly snack, by adding honey and banana slices not only will you be full, but will have a nice little energy boost. This snack has 128 mg of calcium, and 356 mg of potassium, and is a good source of vitamin C and some B vitamins. 

Greek yogurt4 oz (100 g)
Banana1/2 medium (60 g)
Honey 1 tsp (7 g)
Ingredients
Calories 145
Protein10 g
Fats2 g
Carbohydrates22 g
Fiber2 g
Nutrition Information

Think! Protein + 150 calorie

macro friendly snack Think! Protein + 150 calorie Calories 150 Protein 10 g Fats 5 g Carbohydrates 20 g Fiber 5 g

Think! Protein Plus 150-calorie protein bars are a great macro-friendly snack with 150 calories and 10 grams of protein.

Think! Bar150-calorie Think! Protein Bar
Ingredients
Calories 150
Protein10 g
Fats5 g
Carbohydrates20 g
Fiber5 g
Nutrition Information

Rice cakes with chocolate PB2 powder and sliced strawberry 

Macro friendly snack Rice cakes with chocolate PB2 powder and sliced strawberry’s Ingredients: 2 rice cakes (18 g) 2 tbsp PB2 (13 g) 1 tbsp milk 2% (15 g) 4 large strawberries sliced  Calories 150 Protein 7 g Fats 2 g Carbohydrates 27 g Fiber 3 g

By adding peanut butter powder PB2 (coco flavored) and sliced strawberries to two rice cakes you increase the fiber and protein content, of rice cakes alone, which will help manage hunger for a few hours. Plus this recipe is a great source of zinc, potassium, and vitamin C. 

Rice cakes2
Peanut butter powder PB22 tbsp
Strawberries4 large
Milk 1 tbsp
Ingredients
Calories 150
Protein7 g
Fats2 g
Carbohydrates27 g
Fiber2 g
Nutrition Information

Almond

ingredients Almonds 1 oz (28g) Calorie and macros for one serving of almonds Calories 160 Protein 6 g Fats 14 g Carbohydrates 6 g Fiber 4 g

One serving of almonds (28g) contains roughly 160 cal but provides you with 36% of your daily recommended allowance of vitamin E almost 20% of magnesium, based on a 2000-calorie diet, and is a great source of monounsaturated and polyunsaturated fats.

Almonds1 oz (28g)
Ingredients
Calories 160
Protein6 g
Fats14 g
Carbohydrates6 g
Fiber4 g
Nutrition Information

Mixed nuts 

Ingredients: Mixed nuts 1 oz (28g) Calorie and macros for one serving of mixed nuts Calories 160 Protein 6 g Fats 14 g Carbohydrates 6 g Fiber 4 g

While tree nuts can be higher in calories and higher in fat, the vitamin and mineral composition should make them worthwhile. Kirkland mixed nuts contain cashews brazil nuts pecans and macadamia nuts. 

Mixed Nuts1 oz (28 g)
Ingredients
Calories 160
Protein6 g
Fats14 g
Carbohydrates6 g
Fiber4 g
Nutrition Information

Some highlights of the micronutrient profiles of 1 serving of each tree nut. Based on the Food data from central USDA and a 2000-calorie diet.

CASHEWS 12% vitamin K, 5% potassium 20% magnesium

ALMONDS 36% vitamin E 20%, magnesium

BRAZIL NUTS 24% copper 8% vitamin E

PECANS high omega-six fatty acids 

MACADAMIA NUT good source of magnesium phosphorus and potassium.

Pistachios

Ingredients: Pistachios 1 oz no shell (28g) Calorie and macros for one serving of pistachios  Calories 158 Protein 6 g Fats 13 g Carbohydrates 8 g Fiber 3 g

Serving per serving pistachios is a lower calorie and fat content when compared to almonds and cashews. Pistachios are a great source of phosphorus, magnesium, copper, vitamin B, and Thiamine. 

Pistachios1 oz (28 g)
Ingredients
Calories 158
Protein6 g
Fats13 g
Carbohydrates8 g
Fiber3 g
Nutrition Information

Proffee (Protein Coffee)

Ingredients 12 oz Califia Clod brew One vanilla FairLife protein shake Calorie and macros for Proffee recipe  Calories 161 Protein 31 g Fats 3 g Carbohydrates 6 g Fiber 1 g

Adding protein to your coffee will not only give you a little pick me up from the caffeine but see that protein keeps you full, making Proffee an ideal snack for that mid-afternoon slump. 

Proffee12 oz coffee with fair life protein shake
Ingredients
Calories 161
Protein31 g
Fats3 g
Carbohydrates6 g
Fiber1 g
Nutrition Information

Walnuts 

Ingredients: Walnuts 1 oz (28g) Calorie and macros for one serving of walnuts Calories 185 Protein 4 g Fats 19 g Carbohydrates 4 g Fiber 2 g

Walnuts are slightly higher in total fat but have 2.5 g of omega-3 fatty acids 45 mg magnesium 0.97 mg of manganese and almost 10% of your daily phosphorus requirements. Based on a 2000-calorie diet.

Walnuts1 oz (28 g)
Ingredients
Calories 185
Protein4 g
Fats19 g
Carbohydrates4 g
Fiber2 g
Nutrition Information

Greek yogurt ranch with carrots and bell pepper 

Ingredients: ½ cup Fage greek yogurt (113 g) 1 teaspoon Hidden Valley ranch seasoning (3.6 g) 1 cup of baby carrots (225 g) red bell pepper slices ½ cup (75 g) Calorie and macros for greek yogurt ranch dip with baby carrots and bell pepper slices Calories 170 Protein 13 g Fats 2 g Carbohydrates 2 g Fiber 7 g

Greek yogurt works well as a base, by adding 1 tablespoon of ranch seasoning you will get a creamy high protein low-calorie low-fat ranch dressing dip that goes great with baby carrots and red bell pepper slices. This combo is a good source of Vitamin A vitamin C vitamin K calcium potassium and iron.

Greek yogurt1/2 cup (113 g)
Ingredients
Calories 170
Protein13 g
Fats2 g
Carbohydrates5 g
Fiber7 g
Nutrition Information

Air fry chicken nuggets 

Ingredients: Just Bare Lightly Breaded Chicken Breast Chunks, Boneless Skinless 3 oz (84g) Calorie and macros for Just Bare Lightly Breaded Chicken Breast Chunks Calories 160 Protein 18 g Fats 6 g Carbohydrates 9 g Fiber 0 g

Keeping a bag of Just Bare Lightly Breaded Chicken Breast Chunks from Costco is a quick snack that can be prepared ahead of time or whenever you are feeling hungry. At just 160 cal and 18 g of protein pairing, this with your favorite dipping sauce is a great afternoon snack. 

Just Bare Lightly Breaded Chicken Breast Chunks3 oz (84 g)
Ingredients
Calories 160
Protein18 g
Fats6 g
Carbohydrates9 g
Fiber0 g
Nutrition Information

Boom Chicka Pop Popcorn Kettle Corn 

Ingredients: Boom Chicka Pop Popcorn Kettle Corn 2 cups (28 g) Calorie and macros for Boom Chicka Pop Popcorn Kettle Corn Calories 140 Protein 1 g Fats 8 g Carbohydrates 18 g Fiber 8 g

A little sweet and a little savory Boom Chicka Pop Popcorn Kettle Corn is a great high-fiber macro friendly snack that will keep you full!

Boom Chicka Pop2 cups (28 g)
Ingredients
Calories 140
Protein1 g
Fats8 g
Carbohydrates19 g
Fiber8 g
Nutrition Information

FairLife protein shakes

Serving Size One ready to drink FairLife protein shakes Calorie and macros for one FairLife protein shake Calories 150 Protein 30 g Fats 1.5 g Carbohydrates 4 g Fiber 1 g

If you’re short on protein FairLife protein shakes are a great low-calorie Whey Protein option. Being that they are ready to drink and at 150 cal for 30 g of protein, making it the perfect grab-and-go macro friendly snack.

FairLife protein shakes1 bottle
Ingredients
Calories 150
Protein30 g
Fats2 g
Carbohydrates4 g
Fiber1 g
Nutrition Information

Currently, FairLife comes in Chocolate, Vanilla, Strawberry, and Salted caramel.

Roasted chickpeas 

Ingredients: Chickpea with Sea Salt 1.5 oz (42 g) Calorie and macros for The Good Bean Chickpea with Sea Salt 1.5 oz Calories 180 Protein 8 g Fats 4 g Carbohydrates 24 g Fiber 8 g

Chickpeas are loaded with fiber and protein making them a standalone great snack. Either roasting them yourself or buying The Good bean Chickpeas with Sea Salt, these will satisfy any crunchy desire you might have!

Chickpeas1.5 oz (42 g)
Ingredients
Calories 180
Protein8 g
Fats4 g
Carbohydrates24 g
Fiber8 g
Nutrition Information

No Cow Bar 

Ingredients One No Cow Bar (60 g)  Calorie and macros for one No Cow Bar Calories 190 Protein 22 g Fats 5 g Carbohydrates 25 g Fiber 17 g

No Cow Bars are a dairy-free plant-based protein bar option for those that do not tolerate dairy. Made from pea and rice protein, at 190 calories 16 grams of fiber, and 22 grams of protein these bars are a great option for someone that is lactose intolerant but still wants the convenience of a portable high-protein snack.  

No Cow Bar 1 bar
Ingredients
Calories 190
Protein22 g
Fats5 g
Carbohydrates22 g
Fiber17 g
Nutrition Information

Celery and peanut butter with raisins 

Ingredients Celery 2 stalks (80 g)  Peanut butter 1 tbsp  (16 g) Raisins 1 tbsp (28 g) Calorie and macros for Celery and peanut butter with raisins Calories 192 Protein 5 g Fats 9 g Carbohydrates 29 g Fiber 4 g

This classic ants-on-a-log snack provides you with a low-calorie high-fiber crunch with celery, and peanut butter which is high in fat and moderate protein, plus raisins high in carbohydrates, fiber, and potassium. Giving you a snack that will bring back childhood memories and is sure to keep you satisfied for a few hours. 

Celery 2 stalks
Raisins 1 oz
Peanut Butter1 tbsp
Ingredients
Calories 192
Protein5 g
Fats9 g
Carbohydrates29 g
Fiber4 g
Nutrition Information

Cottage cheese and blueberry 

Ingredients: Cottage cheese 2% low fat 5oz (142 g)  Blueberries 1 cup (148 g)   Calorie and macros for Cottage cheese and blueberry’s  Calories 200 Protein 16 g Fats 4 g Carbohydrates 28 g Fiber 4 g

Cottage cheese is a great source of protein at 26 grams per cup in that same serving size cottage cheese provides an excellent source of b vitamins, vitamin A, calcium, magnesium, and iodine. By adding a serving of blueberries which are high in vitamin C, and packed with antioxidants. Making this snack one of the most nutrient-dense on this list.  

Cottage cheese5 oz (142 g)
Blueberries1 cup (148 g)
Ingredients
Calories 190
Protein22 g
Fats5 g
Carbohydrates25 g
Fiber17 g
Nutrition Information

Chicken melts

Ingredients One Chicken Melt Sandwich  Calorie and macros for one Chicken Melt Sandwich Calories 180 Protein 10 g Fats 8 g Carbohydrates 14 g Fiber 1 g

Having a few emergency snacks that can be stored in your freezer will be a game-changer while trying to stick to your macros. The Chicken Melts from Costco are a decent snack. I say decent because, at 180 calories and 10 g of protein, these sandwiches only have 1 gram of fiber. By pairing them with some sliced veggies you can make this a well-balanced snack. 

Chicken Melts1 serving
Ingredients
Calories 180
Protein10 g
Fats8 g
Carbohydrates14 g
Fiber1 g
Nutrition Information

Kind Bars

Ingredients Kind Bar Fruit and Nuts (40 g)   Calorie and macro are for one Kind Bar Fruit and Nuts Calories 170-200 Protein 2-8 g Fats 10-15 g Carbohydrates 10-20  g Fiber 2-7 g

Kind Bars are a great source of vitamin E and magnesium. Seeing that they are made from nuts, dried fruit, and chocolate at 190 calories per serving. These bars are a little higher in fat but do offer about 8 grams of protein with 2-7 grams of fiber. 

Kind BarsOne bar
Ingredients
Calories 190
Protein6 g
Fats13 g
Carbohydrates17 g
Fiber3 g
Nutrition Information

P3 Portable Protein Pack

Ingredients P3 Portable Protein Pack   Calorie and macro are for one P3 Portable Protein Pack Calories 180 Protein 12 g Fats 13 g Carbohydrates 17  g Fiber 1 g

Portable protein packs are deli meat, tree nuts, and cheese. Add about 160 to 190 cal these are a great low carbohydrate, higher protein, higher fat snack. One thing I would be mindful of is the overall sodium content. The average sodium content of each is about 800 mg which is almost ½ of the recommended daily allowance for a healthy daily sodium intake. 

Portable protein packsOne container
Ingredients
Calories 170
Protein11 g
Fats19 g
Carbohydrates17 g
Fiber1 g
Nutrition Information

Sigge’s Vanilla Cinnamon Plant Based Coconut Blend Yogurt

Ingredients Sigge's Vanilla Cinnamon Plant Based Coconut Blend Yogurt 5.3 oz (150 g)  Calorie and macro are for one Sigge's Vanilla Cinnamon Plant Based Coconut Blend Yogurt 5.3 oz (150 g) Calories 190 Protein 10 g Fats 8 g Carbohydrates 17  g Fiber 1

If you do not do well with dairy but feel like you’re missing out on the benefits of Greek yogurt Sigge’s vanilla plant-based coconut blend yogurt is a great alternative. While it might not be as much protein as Greek yogurt still offers 10 g per serving.

Sigge’s plant-based5.3 oz (150 g)
Ingredients
Calories 200
Protein11 g
Fats12g
Carbohydrates13 g
Fiber1 g
Nutrition Information

Apple and peanut butter

Ingredients Apple medium size (182 g) Peanut butter 1 tbsp (16 g) Calorie and macros for apple and peanut butter recipe Calories 191 Protein 4 g Fats 9 g Carbohydrates 29 g Fiber 5 g

Apples are a good source of fiber, and vitamin C, and when you add peanut butter which also adds a moderate amount of protein and healthy fats in addition to some vitamin E niacin, and magnesium, you have yourself a great afternoon snack.

Apple One Medium
Peanut butter 1 tbsp
Ingredients
Calories 191
Protein4 g
Fats9 g
Carbohydrates29 g
Fiber5 g
Nutrition Information

Make your own trail mix 

Ingredients: Kirkland mixed nuts 1 oz (28 g) Dark chocolate chips 1 tbsp (11 g) Calorie and macro’s for Make your own trail mix snack Calories 250 Protein 4 g Fats 20 g Carbohydrates 17 g Fiber 4 g

A quick and super satisfying making your own trail mix is the perfect hiking snack. By mixing one serving of Kirkland mixed nuts with 1 tablespoon of 80% dark chocolate chips you get a 250 cal snack that will keep you going on your hike.

Kirkland mixed nuts1 oz (28 g)
Dark chocolate chips1 tbsp (11 g)
Ingredients
Calories 250
Protein4 g
Fats20 g
Carbohydrates17 g
Fiber4 g
Nutrition Information

Chia pudding 

Ingredients: Chia Seeds 3 tbsp (30 g) almond milk 1 cup (240 g) Vega sport protein powder 1 scoop (41 g) Fresh strawberries ½ cup (76 g) Calorie and macros for chia seed pudding snack Calories 350 Protein 36 g Fats 15 g Carbohydrates 26 g Fiber 13 g

Chia seeds are an amazing source of omega-3 fatty acids magnesium, and a good source of calcium while also containing 5 g protein per 1 oz serving. By adding 1 cup of almond milk a scoop of Vega sport protein powder and some fresh strawberries do you have a high-protein vegan snack option?

Chia SeedsOne 5.3 oz container (150 g)
Almond milk1 cup (240 g)
Vega sport protein powder1 scoop (41 g)
Fresh strawberries½ cup (76 g)
Ingredients
Calories 350
Protein36 g
Fats15 g
Carbohydrates26 g
Fiber13 g
Nutrition Information

PB & J

Ingredients Dave’s Killer bread, good seed thin sliced 2 slices (56 g) 1 tbsp peanut butter (16 g) 1 Tbsp Jelly (20 g) Calorie and macros for PB & J Calories 292 Protein 10 g Fats 11 g Carbohydrates 43 g Fiber 7 g

One of my favorite pre-workout snacks is a PB&J. By using whole-grain sprouted bread like Dave’s killer bread the snack is a good source of fiber and iron.

Dave’s Killer bread2 slices (56 g)
Peanut butter1 Tbsp (16 g)
Jelly 1 Tbsp (20 g)
Ingredients
Calories 292
Protein10 g
Fats11 g
Carbohydrates43 g
Fiber7 g
Nutrition Information

Tracking your macros can seem like and never-ending battle. Read more about the pros and cons of counting macros.

Protein balls

Ingredients 1 cup rolled oats (156 g)  ½ cup natural peanut butter (129 g) ⅓ cup honey (112 g) ¼ cup chopped dark chocolate (65 g) 2 tablespoons flax seeds (21 g) 2 tablespoons chia seeds (20 g) 1 tablespoon chocolate-flavored protein powder, or to taste (2 g) Calorie and macros for one serving of Protein balls recipe (51 g) Calories 231 Protein 7 g Fats 7 g Carbohydrates 27 g Fiber 4 g

Protein balls are a combination of peanut butter protein powder oatmeal flaxseed and honey. Making them a great source of fiber, healthy fats, and protein! This Protein Balls recipe from allrecipes.com has 2 1/2 g of omega-3 fats, 20% RDAs of magnesium, 19% of vitamin K and 12% of iron.

Rolled oats1 cup (156 g)
Peanut butter1/2 cup (129 g)
Honey 1/3 cup (112 g)
Chocolate Chips1/4 cup (65 g)
Flax Seed2 tbsp (21 g)
Chia Seeds2 tbsp (20 g)
Chocolate-flavored protein powder1 tbsp (15 g)
Ingredients
Calories 231
Protein7 g
Fats7 g
Carbohydrates27 g
Fiber4 g
Nutrition Information

Almond butter banana honey toast

Ingredients Dave’s Killer bread, good seed thin-sliced 1 slice (24 g) Almond butter 1 tbsp (16 g) Banana ½ medium sliced (59 g) Honey 1 tsp (7 g) Calorie and macros for one serving of almond butter banana honey toast recipe Calories 240 Protein 7 g Fats 10 g Carbohydrates 36 g Fiber 5 g

Almond butter banana honey toast is an excellent source of fiber, potassium, magnesium, and vitamin E. At about 240 cal and 34 g of carbohydrates, this snack is a perfect pre-workout option. 

Daves Killer Bread1 slice (24 g)
Almond butter 1 Tbsp (16 g)
Banana1/2 sliced (59 g)
Honey 1 tsp (7 g)
Ingredients
Calories 240
Protein7 g
Fats10 g
Carbohydrates36 g
Fiber5 g
Nutrition Information

PB & Jelly Smoothie 

Ingredients Frozen berries ½ cup (63 g) PB2 powdered peanut butter 1 tbsp (7 g) Water 1 cup  Vanilla whey protein powder 1 scoop (31 g) Chia seeds 1 tbsp (10 g) Greek yogurt nonfat plain ⅓ cup (81 g)   Calorie and macros for one serving of PB & Jelly Smoothie Calories 276 Protein 37 g Fats 5 g Carbohydrates 22 g Fiber 7 g

I love smoothies! They are just so easy. The peanut butter and jelly smoothie is a great source of vitamin C, vitamin K, potassium, magnesium, and calcium. at about 276 cal 37 g of protein and 6 g of fiber this is the ideal snack if you are short on macros but need a good amount of protein.

Greek yogurtOne 5.3 oz container (150 g)
Ingredients
Calories 276
Protein37 g
Fats5 g
Carbohydrates22 g
Fiber7 g
Nutrition Information

If you haven’t tried the Strawberry Banana Smoothie recipe, it is one of my favorites! Check it out.  

Macro-friendly Bell pepper sandwich 

Ingredients Red bell pepper 1 whole (164 g) Cream cheese 2 tbsp (29 g) Everything Bagel Seasoning ¼  tsp (5 g) Turkey 4 oz (113 g)   Calorie and macros for one bell pepper sandwich  Calories 250 Protein 23 g Fats 11 g Carbohydrates 22 g Fiber 4 g

Bell peppers provide a great source of fiber, vitamin A and vitamin C. With the perfect crunchy texture, adding some cream cheese everything bagel seasoning and a few slices of low sodium sliced deli turkey. You have a savory crunchy snack that is loaded with protein! The bell pepper sandwich is keto-friendly as well! 

Greek yogurtOne 5.3 oz container (150 g)
Ingredients
Calories 250
Protein23 g
Fats11 g
Carbohydrates22 g
Fiber4 g
Nutrition Information

Cottage cheese pumpkin seed and cherry tomatoes 

Ingredients Cottage cheese low fat 2% 1 cup (226 g) Pumpkin seeds 1 oz (28 g) 10 cherry tomatoes (100 g)Calorie and macros for cottage cheese pumpkin seed and cherry tomatoes  Calories 311 Protein 34 g Fats 8 g Carbohydrates 26 g Fiber 7 g

Cottage cheese is a versatile ingredient. It is lower in fat than a majority of other cheeses while providing a significant amount of protein, calcium, magnesium, and iodine. By adding pumpkin seed, high in zinc potassium, vitamin E fiber, and healthy fats plus cherry tomato which is high in vitamin A, C, and fiber. You not only have a snack that meets your macros but you one that is packed with nutrients. 

Greek yogurtOne 5.3 oz container (150 g)
Ingredients
Calories 311
Protein34 g
Fats8 g
Carbohydrates26 g
Fiber7 g
Nutrition Information

Popcorn string cheese fruit

Ingredients Air-popped popcorn 1 cup (8 g) String cheese 1 oz (28 g) Banana 1 medium (118 g) Calorie and macros for popcorn, string cheese, and fruit combo  Calories 250 Protein 10 g Fats 7 g Carbohydrates 41 g Fiber 6 g

By combining popcorn string cheese and a piece of fruit the snack provides you with a great source of calcium, zinc, magnesium, and phosphorus, in addition to being high in fiber it is sure to keep you full until your next meal.

Greek yogurtOne 5.3 oz container (150 g)
Ingredients
Calories 250
Protein10 g
Fats7 g
Carbohydrates41 g
Fiber6 g
Nutrition Information

Boil eggs with clementines 

Ingredients Hard-boiled eggs 2 (100 g) Clementines 2 (148 g) Calorie and macros for hard-boiled eggs and two clementines  Calories 225 Protein 14 g Fats 11 g Carbohydrates 19 g Fiber 3 g

Pairing eggs with a serving of fruit like two clementines gives you an even distribution of macros and a macro-friendly snack.

Hard-boiled eggs2 (100 g)
Clementines2 (148 g)
Ingredients
Calories 225
Protein14 g
Fats11 g
Carbohydrates19 g
Fiber3 g
Nutrition Information

Roasted edamame with mixed nuts

Ingredients: Roasted Edamame 1 oz (28 g) Mix nuts - 1 oz (28.3 g)   Calorie and Macro’s for edamame dried plus mixed nuts snack Calories 306 Protein 16 g Fats 20 g Carbohydrates 16 g Fiber 9 g

By adding edamame that is dried and roasted to mix nuts, you have got yourself a high-protein trail mix that is high in fiber healthy fats, and rich antioxidants, vitamins, and minerals.

Roasted Edamame1 oz (28 g)
Mix nuts1 oz (28 g)
Ingredients
Calories 306
Protein16 g
Fats20 g
Carbohydrates16 g
Fiber9 g
Nutrition Information

Hummus with crackers 

Ingredients Hummus 4 tbsp (61.5g) Blue diamond almond nut thin’s 19 crackers (30g)   Calorie and macros for hummus and crackers Calories 235 Protein 7 g  Fats 8  Carbohydrates 35 g  Fiber 5 g

Hummus is a great source of fiber calcium and iron while having 3 g of protein. Using a high fiber cracker, like blue diamond crackers, this snack will tide you over until your next meal.

Hummus4 tbsp (62 g)
Almond crackers19 crackers (30 g)
Ingredients
Calories 235
Protein7 g
Fats8 g
Carbohydrates35 g
Fiber5 g
Nutrition Information

Clif bar 

Ingredients One Cliff Bar Calorie and macros for Cliff Bar Calories 250  Protein 10 g Fats 6 g Carbohydrates 43 g  Fiber 5

Are you going for a day hike? Pack a couple of Cliff bars with you as they are the perfect snack for providing you with a little bit of extra energy. While lower in protein but higher in carbohydrates and fiber bars these convenient bars are my go-to hiking snack.

Cliff BarOne bar
Ingredients
Calories 250
Protein10 g
Fats6 g
Carbohydrates43 g
Fiber5 g
Nutrition Information

RX Bars 

Ingredients: RX Bar Any flavor Calorie and Macro’s for one RX Bars Calories 210 Protein 12 g Fats 8-9 g Carbohydrates 23 g Fiber 5 g

RX Bars are a great alternative to traditional protein bars that typically use whey protein. Some people may have a hard time digesting whey protein because it is a form of dairy.  Made with only five ingredients, RX bars offer 5 g of fiber in addition to 12 g of protein which is ideal for managing your hunger. 

RX BarsOne Bar
Ingredients
Calories 210
Protein12 g
Fats8 g
Carbohydrates23 g
Fiber5 g
Nutrition Information

Protein One Bar 

Ingredients One Protein Bar Calorie and macros for Protein One Bar Calories 220 Protein 21 g Fats 8 g Carbohydrates 23 g Fiber 3 g

If you have a sweet tooth, one protein bars are a great go-to. At roughly 200 cal and 20 g of protein these bars not only taste great but also give you a good macro bang for your buck.

One Protein BarOne bar
Ingredients
Calories 220
Protein21 g
Fats8 g
Carbohydrates23 g
Fiber3 g
Nutrition Information

Greek yogurt granola and berries 

Ingredients Fage 0% 6 oz (74 g) Kind granola ⅓ cup (30 g)  Blueberries ½ cup (170 g)    Calorie and macros for greek yogurt granola and blueberries   Calories 248 Protein 22 g Fats 4 g Carbohydrates 34 g Fiber 6 g

Greek yogurt offers a good source of calcium and a low-calorie protein option. By adding blueberries which are high in antioxidants and vitamin C, and granola which can provide fiber, this snack will tide you over until your next meal.

Greek yogurt6 oz
Granola1/3 cup (30 g)
Blueberries1/2 cup (170 g)
Ingredients
Calories 248
Protein22 g
Fats34 g
Carbohydrates35 g
Fiber6 g
Nutrition Information

Protein sludge

Ingredients 1.5 scoops (46.5 g) Protein Powder  1-2 oz milk   Calorie and macros for Protein sludge recipe Calories 194 Protein 37 g Fats 2 g Carbohydrates 7 g Fiber 0 g

Protein sludge is two scoops of protein powder mixed with minimal water providing you with a thicker consistency like putting. This snack is great because of its versatility and your ability to add ingredients like oatmeal or blueberries.

Protein Powder1.5 scoops (47 g)
Milk 2 oz
Ingredients
Calories 194
Protein37 g
Fats2 g
Carbohydrates7 g
Fiber0 g
Nutrition Information

Protein sludge with oatmeal 

Ingredients 1.5 scoops (46.5 g) Protein Powder 1-2 oz milk Oatmeal ⅓ cup (27 g) Calorie and macros for Protein sludge with oatmeal Calories 300 Protein 41 g Fats 4 g Carbohydrates 27 g Fiber 3 g
Protein Powder1.5 scoops (47 g)
Milk 2 oz
Oatmeal 1/3 cup (27 g)
Ingredients
Calories 300
Protein41 g
Fats4 g
Carbohydrates27 g
Fiber3 g
Nutrition Information

Protein sludge with blueberries

Macro friendly snacks Ingredients 1.5 scoops (46.5 g) Protein Powder  1-2 oz milk Blueberry 1/2 cup (75 g)   Calorie and macros for Protein sludge with 1/2 cup Blueberry (75 g) Calories 223 Protein 37 g Fats 1.5 g Carbohydrates 15 g Fiber 1 g
Protein Powder1.5 scoops (47 g)
Milk 2 oz
Blueberries1/3 cup (75 g)
Ingredients
Calories 223
Protein37 g
Fats15 g
Carbohydrates2 g
Fiber1 g
Nutrition Information

Protein sludge with flaxseed & banana 

Macro friendly snacks Ingredients 1.5 scoops (46.5 g) Protein Powder 1-2 oz milk Flaxseed 2 tsp (7 g) Banana 1 medium sliced (118 g) Calorie and macros for Protein sludge flaxseed (7 g) and banana (118 g) recipe Calories 325 Protein 39 g Fats 5 g Carbohydrates 33 g Fiber 5 g
Protein Powder1.5 scoops (47 g)
Milk 2 oz
Flax seed2 tsp (7 g)
Banana1 medium (118 g)
Ingredients
Calories 325
Protein39 g
Fats5 g
Carbohydrates35 g
Fiber5 g
Nutrition Information

Quaker squares cereal with FairLife 2% milk

Macro friendly snacks Ingredients Fage 2% 4 oz (80g) PB2 Powder Peanut Butter 2 TBSP (12g) Medium Apple (182g) Calorie and macros for Greek yogurt peanut butter and apple snack Calories 225 Protein 17 g  Fats 4 g  Carbohydrates 34 g  Fiber 6 g

Quaker Oatmeal Squares are low in saturated fat at only 1/2 g, with 5 g of fiber and 10 g of protein with some low-fat milk is a great snack that is sure to keep you full! 

Quaker Oatmeal Squares1 cup (56 g)
FairLife 2% milk1 cup
Ingredients
Calories 330
Protein15 g
Fats3 g
Carbohydrates5 g
Fiber0 g
Nutrition Information

Another great breakfast option is the Strawberry Peanut Butter Smoothie recipe.

Pb2 greek yogurt and apple 

Ingredients Fage 2% 4 oz (80g) PB2 Powder Peanut Butter 2 TBSP (12g) Medium Apple (182g) Calorie and macros for Greek yogurt peanut butter and apple snack Calories 225 Protein 17 g  Fats 4 g Carbohydrates 34 g Fiber 6 g

Greek yogurt offers a flavorless creamy texture base. By adding PB2 Powdered peanut butter, you can have a higher protein lower-calorie peanut butter swap. Pair that with an apple and you’ve got yourself a super high protein snack that doesn’t break the calorie bank.

Greek yogurt4 oz (80g)
PB2 Powder Peanut Butter2 Tbsp (12 g)
Medium Apple(182g)
Ingredients
Calories 225
Protein17 g
Fats4 g
Carbohydrates34 g
Fiber6 g
Nutrition Information

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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