Popcorn: A 3-cup serving of plain, air-popped popcorn contains approximately 93 total calories. Though on the lower end of protein, coming in just under 4 grams, its fiber content (about 4 grams) is comparable to snacks like the apple or protein bar but with far fewer calories.
Apple paired with skim milk: This pairing delivers 10 grams of protein and 5 grams of fiber, for about 210 calories.
Edamame: One cup of this Asian dish (boiled) will run you about 190 calories and is loaded with protein – 17 grams to be exact. Top it off with 8 grams of fiber and it becomes the perfect snack-on-the-go.
Oatmeal: A small bowl of plain oatmeal (170 calories) topped with blueberries (the darker the berry…) contains 7 grams of protein and 7 grams of fiber.