Healthy Indian evening snacks under 200 calories
The 5 pm hunger is where many diets break: a cup of chai, a few biscuits, some namkeen, and 300 calories are gone. A planned evening snack with protein fixes it. Here are Indian snacks under 200 calories, with the exact portions.
What makes a good evening snack?
- Under about 200 calories.
- Some protein (curd, sprouts, chana, milk or nuts) so it holds you until dinner.
- Planned, not grabbed: decide it in the morning.
Which Indian snacks are under 200 calories?
Curd with a fruit
Hung curd (thick curd) 125 g; Seasonal fruit 100 g
Sprouts chaat with curd and a fruit
Moong sprouts 75 g; Hung curd (thick curd) 125 g; Salad 50 g; Seasonal fruit 55 g
Steamed sprouts with curd and peanuts
Moong sprouts 75 g; Hung curd (thick curd) 125 g; Peanuts 9 g
Roasted chana with milk and peanuts
Kala chana 20 g dry; Toned milk 125 g; Peanuts 9 g
Chaas with roasted chana and a fruit
Chaas 250 g; Kala chana 20 g dry; Seasonal fruit 100 g
Milk, a fruit and roasted peanuts
Toned milk 150 g; Seasonal fruit 55 g; Peanuts 9 g
Roasted makhana with milk and almonds
Makhana 15 g dry; Toned milk 175 g; Almonds 6 almonds
Chaas with sprouts and a fruit
Chaas 300 g; Moong sprouts 120 g; Seasonal fruit 55 g
Quick snacks from your kitchen
| Snack | Calories | Protein |
|---|---|---|
| Roasted chana, 30 g | 110 kcal | 5.7 g |
| Roasted makhana, 1 katori (15 g) | 50 kcal | 1.5 g |
| 1 katori moong sprouts (100 g) | 30 kcal | 3 g |
| 1 glass chaas (250 ml) | 50 kcal | 3.8 g |
| 1 medium guava (100 g) | 70 kcal | 2.6 g |
| 10 almonds | 70 kcal | 2.5 g |
| Peanuts, 30 g | 170 kcal | 7.7 g |
Questions people ask
Is roasted chana good for weight loss?
Yes. 30 g of roasted chana has about 110 kcal and 6 g of protein, with plenty of fibre. It is far more filling than the same calories of biscuits.
Is makhana good for weight loss?
Roasted makhana is light: a katori (15 g) is about 50 kcal. Roast it with very little oil or ghee, and pair it with milk or curd for protein.
How many biscuits are in 200 calories?
Depending on the brand, about four to five plain cream or glucose biscuits, with almost no protein. That is why a curd or sprouts snack keeps you full much longer.
Should I eat after 7 pm?
The clock matters less than the total for the day. If dinner is late, keep the evening snack small and protein-rich so you do not arrive at dinner starving.
Sources
- ICMR-NIN: Indian Food Composition Tables (2017)
- Leidy et al. The role of protein in weight loss and maintenance, Am J Clin Nutr (2015)
- NHS: Eating a balanced diet
BodyQuest is a home weight-loss programme for Indian women, made by ASANAR STUDIOS in Mohali, Punjab. The calories, protein and portions in our articles come from the same food data and method the BodyQuest app uses to build each member's daily plan, and our advice follows the public guidance listed under Sources. We are not doctors: for a health condition, check with yours.
BodyQuest gives general fitness and food guidance for healthy adults. It does not diagnose or treat any condition. If you are pregnant, breastfeeding, or managing a health condition such as diabetes, thyroid or PCOS, check with your doctor before changing your diet or exercise.
