Snack Calories & Macros per Serving
Snacks live in the blind spot of most food logs. Meals get photographed and weighed; the handful at 4pm gets forgotten. Yet snacking research suggests these in-between calories account for a quarter of daily intake for many adults. The table below prices every snack in our database per realistic serving, so the 4pm decision can be an informed one.
The pattern worth noticing as you scan the table: snacks with protein and fiber cost more chewing per calorie and hold you until dinner, while refined-carb snacks tend to evaporate from memory and from fullness within the hour. If a snack is going in your log anyway, our high-protein snacks and low-calorie snacks lists are sorted to make the better trade obvious.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Apple Pie | 1 slice (125g) | 370296/100g | 3.4g | 47g | 19.1g |
| Banana Bread | 1 slice (60g) | 242403/100g | 4g | 29.8g | 12.1g |
| Beef Jerky | 1 oz (28g) | 115410/100g | 9.3g | 3.1g | 7.2g |
| Blueberry Muffin | 1 muffin (113g) | 424375/100g | 5.1g | 59.9g | 18.2g |
| Brownie | 1 brownie (60g) | 243405/100g | 2.9g | 38.3g | 9.8g |
| Cheese Puffs | 1 oz (28g) | 159567/100g | 1.5g | 15.3g | 10.2g |
| Cheesecake | 1 slice (125g) | 499399/100g | 6.6g | 43.5g | 33.1g |
| Chocolate Chip Cookie | 1 cookie (30g) | 152505/100g | 1.7g | 17.8g | 8.7g |
| Cinnamon Roll | 1 roll (85g) | 384452/100g | 3.8g | 41.3g | 22.6g |
| Crackers | 1 oz (28g) | 143510/100g | 1.8g | 17.2g | 7.4g |
| Croissant | 1 medium (57g) | 231406/100g | 4.7g | 26.1g | 12g |
| Dark Chocolate (70-85%) | 1 oz (28g) | 167598/100g | 2.2g | 12.9g | 11.9g |
| Frozen Yogurt | 1/2 cup (87g) | 110127/100g | 2.6g | 18.8g | 3.1g |
| Glazed Donut | 1 donut (60g) | 253421/100g | 3.7g | 28.7g | 13.6g |
| Graham Crackers | 2 full sheets (28g) | 120430/100g | 1.9g | 21.8g | 3g |
| Granola | 1/2 cup (61g) | 256420/100g | 6g | 41.1g | 7.9g |
| Granola Bar | 1 bar (28g) | 132471/100g | 2.8g | 18g | 5.5g |
| Gummy Bears | 1 oz (28g) | 111396/100g | 0g | 27.7g | 0g |
| Ice Cream | 1/2 cup (66g) | 137207/100g | 2.3g | 15.6g | 7.3g |
| Milk Chocolate | 1 oz (28g) | 150535/100g | 2.2g | 16.6g | 8.3g |
| Popcorn (air-popped) | 3 cups (24g) | 116482/100g | 2.4g | 14.7g | 5.6g |
| Potato Chips | 1 oz (28g) | 149532/100g | 1.8g | 15.1g | 9.5g |
| Pretzels (hard) | 1 oz (28g) | 108384/100g | 2.8g | 22.5g | 0.8g |
| Protein Bar | 1 bar (50g) | 206412/100g | 15.2g | 19.2g | 7.6g |
| Rice Cakes | 1 cake (9g) | 35387/100g | 0.7g | 7.3g | 0.3g |
| Saltine Crackers | 5 crackers (15g) | 63418/100g | 1.4g | 11.1g | 1.3g |
| String Cheese (mozzarella) | 1 stick (28g) | 83298/100g | 6.6g | 1.2g | 5.7g |
| Tortilla Chips | 1 oz (28g) | 139497/100g | 1.8g | 18.9g | 6.2g |
| Trail Mix | 1 oz (28g) | 129462/100g | 3.9g | 12.6g | 8.2g |
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Frequently Asked Questions
Is snacking bad for weight loss?
Not inherently — total daily calories decide the outcome. Snacking fails when it's unlogged or when it's pure refined carbs that spike hunger again within an hour. A planned, logged 150-calorie protein snack can actually prevent a 600-calorie dinner overshoot.
What makes a snack filling?
Protein, fiber, water content, and chewing time. Greek yogurt, fruit, jerky, and popcorn punch above their calories; crackers, chips, and candy punch below. Volume per calorie is the best single predictor.
Should I log a snack I only had a few bites of?
Yes — bites, licks, and tastes are real intake, and research on 'BLTs' suggests they commonly add 100–300 unlogged calories a day. Estimate roughly and log it; precision matters less than the habit.