Edamame and Hummus Snack Under 150 Calories

A half-cup of shelled edamame paired with two tablespoons of hummus delivers 142 calories, 9 grams of protein, and 6 grams of fibre — making it one of the most satisfying plant-based snacks you can eat between meals. This combination hits the protein-to-calorie ratio that research consistently links to better appetite control, and the fibre content slows digestion enough to keep you full until dinner without spiking blood sugar. The edamame provides all nine essential amino acids, while the hummus adds healthy fats from tahini and olive oil that help your body absorb fat-soluble vitamins.

This snack works especially well around 3 or 4 PM when energy drops and the urge to raid the pantry hits hardest. The prep takes under five minutes if you keep frozen edamame and store-bought hummus on hand.

I started making this when I realised I was hitting 300+ calories on afternoon “snacks” that never actually filled me up. This version changed that pattern completely.

Is Edamame and Hummus Snack Under 150 Calories Good for Weight Loss?

Yes, and the reason comes down to protein density. At 9 grams of protein per 142 calories, this snack provides more than 6% of your protein by weight — a threshold that multiple studies associate with improved satiety and reduced calorie intake at the next meal.

The fibre content matters just as much. Six grams is roughly 20% of the daily target for most women, and fibre physically slows stomach emptying. That translates to a longer stretch before hunger returns.

The honest limitation: this snack will not keep you full for four hours the way a full meal would. If you are genuinely hungry — not just bored or stressed — you may need to add a small piece of fruit or adjust your meal timing instead.

I always keep the edamame slightly warm. Cold edamame straight from the fridge tastes fine but does not feel as satisfying to eat.

Why This Combination Works Better Than Other High-Protein Snacks

Plant-based protein snacks often fail because they lack fat or they overdo the carbs. Edamame alone is high in protein but low in fat, which leaves you wanting something richer. Hummus alone is calorie-dense but low in protein, so it does not trigger the same satiety signals.

Together, they balance out. The edamame provides structure and chew. The hummus adds creaminess and just enough fat to make the snack feel complete.

This also costs less than pre-portioned protein snacks. A bag of frozen edamame runs about $3 and yields eight servings. A standard hummus container provides 10 to 12 two-tablespoon portions.

Ingredients

• ½ cup shelled edamame (frozen or fresh, cooked and cooled)
• 2 tablespoons plain hummus (any variety)
• Pinch of sea salt (optional)
• Pinch of smoked paprika or black pepper (optional)

How to Make Edamame and Hummus Snack Under 150 Calories Step by Step

1. Cook the edamame according to package directions if using frozen — usually 3 to 5 minutes in boiling water or 2 minutes in the microwave.
2. Drain the edamame and let it cool for 1 minute so it is warm but not steaming hot.
3. Measure exactly ½ cup of shelled edamame and place it in a small bowl.
4. Add 2 level tablespoons of hummus to the side of the bowl or in a separate small dish.
5. Sprinkle a pinch of sea salt or smoked paprika over the edamame if desired.
6. Eat by dipping each edamame bean into the hummus or mixing them together.

Substitutions and Variations

Storage and Make-Ahead Tips

• Cooked edamame keeps in the fridge for 4 days in an airtight container — portion it into ½-cup servings so you can grab one without thinking.
• Hummus lasts 5 to 7 days once opened — store it with a thin layer of olive oil on top to prevent browning.
• Do not freeze hummus — the texture separates and turns grainy when thawed.
• Dry-roasted edamame stays crisp for 2 weeks in a sealed container at room temperature.
• If you prep snacks for the week, keep the edamame and hummus separate until you are ready to eat so the edamame does not get soggy.

Tracking your daily calorie needs makes it easier to fit snacks like this into your overall plan without guessing. Use the TDEE Calculator to find your baseline and see how a 142-calorie snack fits into your day.

TDEECal Team

The TDEECAL Team writes about nutrition, metabolism, and fat loss the way we built our calculator, with real numbers and no hype. We dig into the research so you don’t have to guess.