One hundred calories. It's just three words, but many of us feel better snacking on something that has that on its nutritional label — it's built-in portion control. That’s why we buy so many boxes of those over-processed, boring snack packs with "100 Calories" stamped right on the package, because when it’s only that many calories or less, we feel better about our diet and health.
Click here to see Ten 100-Calorie Snacks That Aren't Snack Packs
Unfortunately, we’re often less certain about calorie counts when it comes to eating wholesome, unprocessed, and all-natural foods. When you open a carton of almonds, do you really know when to stop yourself from breaching your safe limit? And how many spoonfuls of hummus can you safely have before it actually starts doing you more harm than good?
We all know certain types of food are better than others, but when we’re counting calories or on strict diets, it’s hard to quantify those healthy foods. Registered dietician Samantha Lynch understands these snacking woes, because through all of her counseling with everyone from athletes and celebrities to everyday people out of her practice in New York City, she has realized that just telling someone something is healthy isn’t enough.
Because we’re a little tired of snacking on just five Oreo thin crisps or three Wheat Thins from those store-bought 100-calorie packs, we asked Lynch to give us a list of 100-calorie snacks that we could enjoy without losing our wits. We have everything from fruits and nuts to vegetables and cheeses on this list, and not only are they 100 calories or less, but they’re delicious, too.
“These 100-calorie snacks are full of nutrients and flavor to keep you energized without sacrificing your weight goals. They all contain healthy fats, fiber, and protein, [which are] the three components that regulate blood sugar, help you stay satiated, and to keep [your] metabolism running efficiently,” she says.
Snacking is an essential part of some of our routines that help us stay energetic and sane until the next meal, so here are 10 healthy, all natural snacks that are 100 calories or less.
Anne Dolce is the Cook editor at The Daily Meal. Follow her on Twitter @anniecdolce
Top Ten 100 Calorie Snacks
100 is a magical number for some people. An entire snack product industry is based on this concept of a 100 calorie snack.
I think that for dieters, 100 calorie snacks are great because they are pre-portioned. Hey, you know what you are getting! The problem is that many of the packaged snacks in this category aren't nutritious and they taste. well. yucky.
In fact, I nominated a 100 Calorie snack pack for "Worst Snack of The Year in 2010" see here: The Worst Snack of 2010.
Seriously, does that package up there look appetizing?
If you want to keep your snack around 100 calories (which is a perfectly reasonable idea), you have many options other than this ugly package of junk food.
I have created a list of over 118 100 calorie options - And, yes, you have to make these snacks :(
- You will save money (those 100 calorie snack packs are not cheap).
- They will taste good.
- You will become greener (less packaging).
And, you will honor your body by making a NUTRITIOUS snack.
I chose these 10 because they are my favorite 100 calorie snacks - and they represent a nice variety of foods you could eat:
What is your favorite 100 calorie snack?
Other posts you might like:
Top Ten Weight Watchers Friendly Recipes
What are that fork and knife doing? Is that legal.
A Nutritious, Nutty, and Chocolately 100 Calorie Snack
It is not easy to combine the words "chocolate" and "100 calories" in the same sentence. While Dark Chocolate is nutritious, you have to be careful with the quantities.
Share! Pin Facebook Email
Get Free Email Updates! Yes please!
Fab post! I love making my snacks rather than buying them, it's cheaper and tastes so much better! I'm going to sneak and check out your recipes when I get to work! Have a great day!!
Jennifer @ Peanut Butter and Peppers on March 22, 2012
I'm having a problem getting to the 100 calorie snacks link you provided. Is this working for anyone else?
Hilary @ The Big Weight on March 22, 2012
nope, the link isn't working for me either. And now I'm hungry for a chocolate chip cookie!
Jennifer on March 22, 2012
That link in the comments worked! Thank you!
Hilary @ The Big Weight on March 22, 2012
Sorry about that - asleep at the wheel a bit today. I put the correct link into the post. Thank for the heads-up!
Snack Girl on March 22, 2012
foodielovinle on March 22, 2012
FYI - Speaking of really low calorie/points healthy snacks: I just discovered Coco Lite Whole Wheat Pop Cakes (think rice cakes that look like tortillas, about 5" in diameter) at my Allentown, PA Wegman's. Two of these are 1 Pts+ or 40 calories. Add my no-sugar-added apple/peach/pumpkin butter at 10 calories per tablespoon and we have a generous, less than 2 Pts+ snack. To one Coco Pop I added 2 tablespoons reconstituted PB2 powdered peanut butter (45 calories, 1 Pts+) and topped with a sliced strawberry for a delectable snack for less than 2 Pts! It's amazing what is out there these days for the dedicated healthy weight watcher :-)
No bake peanut butter cookie balls? Really? Those look amazing. My boyfriend is going to love those. I won't tell him they are less than 100 cal. =)
Madison Taylor on March 23, 2012
I would personally avoid these 100 calorie snacks and instead go for a more natural Healthy Snack Idea
Mark Miller on April 7, 2012
I was going through you website and I was truly inspired by the low calorie snacks that you provide on your website. This is especially essential because I know so many people that are asking about low calorie snacks at my weight loss site. Do you mind if I link some snack ideas to your website?
Trying to lose weight on April 9, 2012
100 Healthy 100 Calorie Snacks
Remember to always double check the labels for calorie content and to keep everything in moderation. Our list of 100 low calorie snacks comprises of something to suit every palette, from sweet to savoury. The key to low calorie snacks without restricting, but with everything in moderation. It means that you can keep track with your diet goals without it seeming like a chore.
Moderation is everything, whether you are having 2 Jaffa cakes or 20 olives, the portion size at 100 calories is key, which is why this guide to low calorie and fat snacks means you can see have your favourite foods but all in balance. Not only do we have 100 ideas for foods and snacks under 100 calories, but we have incorporated low fat snacks into the list so the range of diet plans can benefit. Healthy fat within your diet is essential, however, with the selection of low calorie foods we have arranged, keeping fat content in moderation is also exercised with our selection of low calorie foods.
Not only do snack under 100 calories contribute towards reaching your diet goals, but our home diet meals delivery service does all the hard work for you. Each food delivery is calorie controlled with fresh and nutritionally sound meals straight to your door. The selection of foods incorporated into the prepared meals comprise of carefully selected low fat and low calorie options towards each specific diet goal, whether it be low GI, flat belly, detox and much more.
68 calories – If you like something to nibble with your treat glass of wine, why not steer away from the crisps and have some olives instead? At only 68 calories for 20 they’re a much healthier option. Did you know that olives are also really good for your liver too?
98 calories – A perfect snack for keeping at your desk when you need something to nibble on, almonds are an ideal substitute for the savoury snacks people usually reach for and with heart protective mono-unsaturated fats (MUFA’s) and vitamin b, why wouldn’t you?
2 Jaffa Cakes
90 calories – Tasty treats that are low in calories and have only one gram of fat per cake.
‘Be Good To Yourself’ Cool Flavour Tortilla Snacks
93 calories – Having friends over and want low calorie party food? These tortilla chips are perfect for sharing and won’t spoil your diet either!
Elizabeth Hurley’s Guilt Free Orange and Chocolate Oat Bars
100 calories – indulge in some chocolate orange (not a ‘chocolate orange’) without the hefty calories. You can feel smug about this one.
Two bags of Lightly Salted ‘Snack-a-jacks’ Popcorn
98 calories – Fancy a munch at the cinema? Sneak in two of these bags of ‘snack-a-jacks’ – they’re under 100 calories and a great low fat snack!
100g of ‘Rod & Ben’s’ Pea & Mint soup
62 calories – Soups make a great diet snack if you’re a little bit peckish. Filling and satisfying and only 62 calories and a low fat snack!
99 calories – These ice-cream treats are based on screwballs and with much less calories than most ice-cream snacks you don’t need to feel guilty! As a 100 calorie snack you know you can indulge.
100 calories – “An apple a day can keep the doctor away.” Apples are a low fat snack and rich in soluble fibre which helps protect against environmental pollutants and eliminates cholesterol. Go for one of the sweeter varieties and you can skip a less healthy sugary.
1 ‘Skinny Cow’ Ice Cream
100 calories – You can still enjoy a frozen treat and keep your ‘beach body’ thanks to these low fat iced desserts, they come in a variety of tasty flavours, like berry and chocolate and taste really good.
57 calories – Miso soup is one of the low calorie foods that come in powder sachets, so you can make a quick and easy afternoon snack, at the office, or at home.
One ‘party size’ sausage roll
61 calories – pastry is no friend to a dieter, but luckily just one bite sized sausage roll won’t eat too much into your calorie allowance.
Mini Vegetable Samosa
70 calories – Will count towards your 5 a day and the carbs in the pastry will help lift you from the 3 o’clock slump, so you can justify this as one of your low calorie snacks without the guilt!
87 calories – a cheesy snack at a fraction of the calories of a chunk of cheddar.
10 Salted Peanuts
74 calories – Nuts are high in calories, but as a ‘Low GI’ food they release their energy slowly, so a small amount will keep hunger pangs at bay for a long time.
Three celery sticks stuffed with cottage cheese
75 calories – Celery may seem like boring diet food, but filled with soft cottage cheese it makes a great savoury treat, not only as one of your low calorie foods but as one of your low fat snacks also.
Five ‘Werthers Originals’
100 calories – How long does it take to suck your way through five boiled sweets? It’ll be dinner time before you know it!
‘Be Good To Yourself’ Sweet Chili Cassava Snacks
76 calories – If you love crisps and can not think of anything better than a bag to snack on, opt for a low calorie choice and avoid temptation.
Three chicken satay sticks with smooth peanut butter
98 calories – One word: Yum.
Two stuffed vine leaves
100 calories – alternative low fat snacks and low calorie foods that won’t leave you feeling guilty.
Five squares of ‘Green and Blacks’ Butterscotch chocolate
85 calories – you can diet and eat chocolate (see our article on dieting and chocolate) Just make sure it’s high in cocoa and don’t graze too much.
Two Lightly Buttered Oatcakes
100 calories – The energy given to us from oats gets used very slowly, so this should keep you feeling fully and going until dinner time.
‘Weight Watchers’ Frozen Chocolate Eclair
76 calories – Chocolate, pastry and cream at just 76 calories? It’s true!
Three Potato Wedges with Ketchup
100 calories – It’s almost as good as being allowed chips. Just make sure you don’t put more than three in the oven and don’t overdo the ketchup…
100 calories – Last’s all morning and counts as one of your 5 a day. Grapes help in the treatment of anaemia, fatigue, arthiritis, gout, rheumatism and especially for recovery from illness.
Fun-size Milky Way
76 calories – “The red car and the blue car had a race… All red used to do was stuff its face it ate everything it sees, from trucks to prickly trees… but good old blue he took the milky way!”
88 calories – Melons are the ultimate low fat snacks! They are so low in calories, well under the 100 calorie snacks, as they are made up mostly of water go ahead, eat a whole one if you like!
6 Dried Apricots
100 calories – Convenient low calorie snack to have in your handbag, plus they’re full of fibre!
74 calories – One of your low calorie foods that can be full of goodness and a filling snack.
Prawn Cocktail Skips
89 calories – A light snack to calm your savoury cravings.
Sugar-free jelly with two scoops Wall’s Vanilla Light Ice Cream
100 calories – re-visit your youth with this classic kids’ party pudding. Good for sore-throats too!
100 calories – Full of vitamins, cherries are low fat snacks also take a while to eat as you have to avoid the stones, so your morning snack lasts.
‘Special K’ Chocolate Chip Cereal Bar
84 calories – Fewer calories than the standard chocolate bar a great sweet fix and craving killer.
125ml Red or Dry White Wine
85 calories – this one’s probably best saved for after work!
2 Crackers Lightly Spread with Smooth Peanut Butter
93 calories – nuts release energy slowly (thanks to their low glycaemic index), plus crackers always take ages to chew, just don’t try to eat them in under a minute!
1 Birds Eye Potato Waffle
94 calories – A treat the whole family can enjoy (although probably best to multiply the quantity by the number of family members).
2 Tuna nigri sushi
98 calories – One of the super healthy low calorie foods that keeps your energy high, also as one of your low fat snacks.
Stewed Apple with 1tbsp Fromage Frais
83 calories – Make in batches and keep in the freezer. It makes a healthy dessert for that kids will like!
Portobello Mushroom Stuffed with Roast Veg and Feta Cheese
100 calories – Low calorie foods, packed with healthy veg and tasty cheese.
3 Giant Sea Salt Pretzels
93 calories – Filling 100 calorie snacks to pick you up from your mid-afternoon slump.
42 calories – low calorie snacks jam-packed with vitamin C and awkward to eat which means your snack lasts longer!
Mini Babybel with two Nairn’s Mini Oatcakes
98 calories – sometimes it’s hard to resist cheese when you’re dieting, but you don’t need to as long as you stick with the ‘light’ option.
2 Poppadums with Salsa
94 calories – spice up a poppadom with hot salsa!
Meringue nest with cream and strawberries
71 calories – This snack will certainly kill that sugar craving stone dead!
2 Grissini Breadsticks with Hummus
97 calories – Dipping low fat snacks keep your hands busy!
Eight cashew nuts
100 calories – eaten in sensible quantities, nuts can be a dieter’s best friend! These low calorie foods keep you fuller for longer.
‘Tunnocks’s’ Chocolate Teacake
91 calories – A chocolate marshmallow biscuit treat. What more can you ask for?
20 Chocolate coated raisins
80 calories – You can pick at this snack all afternoon, and not only is it chocolate but it contributes to your 5 a day. Bonus!
90 calories – Treat yourself with these soft 100 calorie snacks. Toasted until gooey or popped on top of your coffee, marshmallows are a fantastic low-fat sweet.
Carrot batons with extra-light mayo dip
65 calories – low fat snacks and nutritious.
Small bag of Twiglets
97 calories – Filling and full of flavour, perhaps not if you don’t like Marmite!
Pink wafer biscuit
72 calories – the perfect partner to your cup of tea or coffee.
‘Go Ahead!’ Strawberry Yoghurt Break Bar
72 calories – Fruity sweet fix without the guilt.
Flute of champagne
90 calories – This may not be in your daily, or even weekly budget, but every now and then it’s nice to treat yourself to a glass of bubbly.
Double vodka and slimline tonic
100 calories – Never forget the calories in drinks (You can read our article about alcohol and dieting here). Vodka and slimline tonic is however relatively low, though, so you can enjoy one occasionally.
One Slice of Warburtons Bread Toasted with Soft Cheese
100 calories – Toast with a delicious cheesy topping doesn’t have to be calorific. If you use healthy bread and spread your soft cheese thinly.
Thin slice of Soreen malt loaf
86 calories – Sticky and sweet low calorie snacks.
Mini Pitta with 1tsp Tzatziki
97 calories – A savoury delight! Cut it into pieces to help it last.
1 Mini Toblerone
21 calories – I bet this one is a realy shocker! Yes, bite sized chocolate with crunchy nougat chunks can be a mere 21 calories each believe it or not. (note MINI toblerone).
100 calories – We usually advise staying away from baked goods, however you can toast yourself a crumpet (avoiding butter) and dust with a tiny amount of grated low-fat cheese for a filling snack.
100 calories – Next time you fancy a snack, why not reach for a refreshing pear? One of your 5-a-day and a option for your delicious 100 calorie snacks.
A Small Baked Potato
100 calories – Jacket potatoes are filling low calorie foods if you choose the right toppings. Try with two teaspoons of fat-free sour cream and/or half cup of salsa for less than 100 calories.
A ‘Slim-Fast’ Heavenly Chocolate Delight bar
95 calories – A tasty chocolate bar without the guilt. They also come in Chocolate Nutty Nougat and Caramel Treat flavours, too.
150g of Fat Free Vanilla Onken Yogurt
74 calories – Pop one of these yogurts in the fridge and you’ll always have a tasty snack available if you start to feel any hunger pangs.
A ‘School’ Bar
67 calories – These bars are a convenient low fat snack for an energy boost. They don’t melt either!
‘Weight Watchers’ Luxury Layer Chocolate Brownie Pot
90 calories – If you feel like a treat after dinner but don’t want to ruin your diet one of these iced 100 calorie snacks is a perfect dessert (and it’s much less fattening than ice cream).
A Medium Corn on the Cob with Seasoning
100 calories – It’s good to know that you can have a corn on the cob with a little salt and pepper as one of your 100 calorie snacks!
2tsp Hummus with a Carrot
100 calories – Enjoy hummus with a crunchy carrot at any time for only 100 calories.
Four slices of mango
90 calories – You can enjoy four slices of juicy mango. They’re also one of your low fat snacks, and sweet – so great as a treat if you’d usually reach for something with more calories!
A Cup of Blueberries
83 calories – Blueberries (as well as being a strong antioxidant) are tasty, refreshing & a great way of getting one of your ‘five a day’. Also considered a ‘superfood’ for it’s ability to slow the aging process and protect against heart and circulatory disease and many forms of cancer.
A ‘Weight Watchers’ Mini Chocolate Stick
95 calories – There’s nothing better (and usually horrifically calorific!) than a tasty ice cream in the summer months, but if you don’t want to ruin your diet why not try one of these?
70g ‘TOTAL’ 2% yogurt with 80g strawberries
69 calories – Enjoy them with some creamy low fat yogurt for only 69 calories. Strawberries also have the amazing ability to increase the body’s elimination of uric acid (a substance which irritates inflamed joints).
A bag of Fruit Flakes
66 calories – ‘Fruit Flakes’ would be more than three times heavier if they were non-dried fruit, which just shows how much fruit they pack in! Great for a nutritional boost.
A Brooklea Fromage Frais
87 calories – These fromage frais are handy for your lunchbox when you fancy a treat.
Opies cocktail gherkins 30 calories per 227g jar (seriously!)
30 calories – At an amazing 30 calories per jar these gherkins are a good substitute for any snack (and filling I imagine).
A ‘Monster Puffs’ cereal bar
83 calories – Based on the cereal ‘Sugar Puffs’, these bars taste delicious and are a great morning snack.
A bag of Slim Fast Cheddar Flavour Bites
95 calories – Cheesy snacks are notorious for being high in calories, but these cheddar-flavoured bites are only 95 calories a bag.
One Strawberry ‘Weight Watchers’ Mini Swirl Pot
92 calories – If you fancy a tasty snack in the evening, why not reach for one of these? They’re under 100 calories per pot and less calorific than a bowl of ice cream.
One Starbucks Tall Cappuccino with Skimmed Milk
76 calories – Coffees can be surprisingly high in calories, but if you’re dependant on your caffeine fix then why not opt for Starbucks ‘skinny cappuccino’? You can finally enjoy your hot drink without too much guilt!
100 calories – At a party you can tuck into 10 Pringles without the guilt. However don’t be pulled into the addictive ‘once you pop you can’t stop’ slogan (pretty sure it’s not true).
A ‘Dole’ Pineapple Pot
62 calories – Pineapple is a great low fat snack, sweet and these pots are handy any time. Being both anti-inflammatory and anti-bacterial Sore-throats, digestive problems, bruising and blood clots all respond to Pineapple’s natural ingredients!
2 Cadbury’s Roses
100 calories – There’s no need to be scared of the box of Roses, you can have two of your favourites for under 100 calories, just make sure it is just ‘two’.
A ‘Slim Fast’ Sour Cream and Chive Flavoured Pretzels Snack Bag
95 calories – Pretzels are a great substitute for fatty crisps and will still give you that savoury kick.
58 calories – Kiwi fruit’s not only contain as much vitamin C as an orange, it’s a great fruit to take to work or have at home and makes a nice change from more common fruits. Kiwis also aid to digestion and are great for skin problems and are also one of the healthiest low fat snacks.
A Glass of Orange Juice
100 calories – Orange juice is the best way of getting your vitamin C and they are also low in calories.
A ‘Müller’ Light yoghurt
96 calories – With flavours like cherry, blueberry and raspberry what’s not to love about these low calorie snacks?
1 bag of Ryvita Salt and Vinegar Mini Bites
100 calories – If you fancy a packet of crisps with your lunch you can avoid the guilt with these low calorie bites.
58 calories – Strawberries are one of Britain’s favourite summer fruits and they’re low in calories too. You can dig into 16 for a mere 58 calories, being one of the healthiest low calorie foods!
Half a pint of lager and seven peanuts
99 calories – There’s no need to miss out on that Friday drink and peanuts or substantially increasing your beer belly when you visit the pub. Half a pint of lager and a few peanuts won’t hurt your diet.
A ‘Slim-Fast’ Chocolate Nutty Nougat bar
95 calories – Keep one of these in your desk and you won’t be tempted to reach for a calorific chocolate bar next time you have the ‘choco cravings’.
A Frozen Banana
95 calories – frozen bananas: They taste great! Simply push a lolly stick into a banana then just freeze it, and you have a cheap, healthy and tasty iced snack for around 95 calories. Take that ice-cream.
1 Cadbury’s Highlights Mousse
60 calories – Satisfy those chocolate cravings with a chocolate mousse, and at only 60 calories you can go to sleep content with one these chocolatey 100 calorie snacks.
2 Medium Peaches
76 calories – Lowers cholesterol and high blood pressure, regenerates skin tissue and containing many essential vitamins, peaches are great for you, one of the low fat snacks and yummy too.
1 McVitie’s Chocolate Digestive
83 calories – There’s nothing like a chocolate biscuit with your afternoon cup of tea, and you can have a chocolate digestive for only 83 calories, being one of the more delicious 100 calorie snacks.
1 bag of ‘Walkers’ Salt and Vinegar French Fries
82 calories – If you fancy some crisps, snack on a bag of these and enjoy your crisps without any guilt.
1 Slice of Marmite on Brown Toast
100 calories – If you love Marmite and fancy something quick and filling, a piece of toast and marmite is only 100 calories. Marmite (love it or hate it) is also a fantastic food for vegetarians as it contains vitamin B which is mainly found in meat, eggs and fish.
1 ‘Fruit and Fibre’ bar
95 calories – Under 100 calories and one of the handiest low fat snacks – these are convenient when on the go, pop one in your pocket for when you’re out and about.
1 hard-boiled egg
78 calories – Not only are they high in protein and amino acids, but hard-boiled eggs are a filling snack. Second to none for that protein boost. Also a wonderful source of zinc and vitamins A, B, D and E!
25 ‘Jelly Belly’ jelly beans
100 calories – Have a sweet tooth? Why not dig into some jelly beans next time you fancy a snack? You can have 25 of these and not go over those 100 calories.
Get some balance back into your life by choosing a Bodychef Home Delivery diet.
100-Calorie Snacks That Actually Keep You Full and Satisfied
When it comes to healthy eating, nutritious foods are key. And sometimes you just need a little snack to get you through that afternoon slump at work without breaking the calorie bank.
The next time hunger creeps up when it’s least convenient (like an hour before a dinner reservation), turn to this list for a tiny but mighty bite that will sate the hunger beast inside.
1. Pumpkin yogurt
Don’t be ashamed of your pumpkin spice game. You can have pumpkin flavor year-round. The canned variety is always available. Pumpkin increases this snack’s fiber content and flavor profile with minimal added fat and calories.
Combine 1/4 cup pumpkin purée with 1/2 cup nonfat plain Greek yogurt. Sweeten with a pinch of stevia, 1/4 teaspoon vanilla extract, and a sprinkle of pumpkin pie spice blend (or cinnamon).
2. DIY chunky applesauce
Dice up half a tennis-ball-size apple and add it to 1/2 cup unsweetened applesauce. (So much apple!) You’ll get the spoonability of applesauce, but with an added fresh crunch.
Sprinkle with some cinnamon for an extra flavor kick.
3. Jicama and honey mustard dip
Hicka-what? Jicama (pronounced hic-kuh-muh) is a root veggie that touts 6 grams of fiber per cup. Peel and slice 1 1/2 cups and dip into a mixture of 1 tablespoon Greek yogurt, 1 tablespoon mustard, and 1 teaspoon honey.
4. Apples and cheese
Pair a Mini Babybel Light cheese wheel with half a baseball-size sliced apple. The cheese has 6 grams of protein and 10 percent of the daily value of calcium.
5. Kettle corn
Toss 1 teaspoon cinnamon and 1 teaspoon stevia with 2 cups freshly popped popcorn. Try shaking it all up in a paper bag or a container with a lid on it for even topping distribution.
Not a fan of stevia? Swap it for 1 teaspoon honey plus 1 teaspoon water microwaved for 10 seconds to thin it out.
6. Watermelon salad
Here’s a way to use up some of that gargantuan watermelon you tossed in your grocery cart this week. Top 1 cup raw spinach with 1 tablespoon balsamic vinegar and 3/4 cup diced watermelon.
Watermelon is uber-hydrating, and spinach has a ton of vitamin K (which helps blood clot properly when you get cut Vitamin K fact sheet for health professionals. (2020). ods.od.nih.gov/factsheets/vitaminK-HealthProfessional ) and vitamin A (which is good for your eyes). Vitamin A fact sheet for health professionals. (2020).https://ods.od.nih.gov/factsheets/Vitamina-HealthProfessional/#h7
7. Baked apple
Baked apples can get all dressed up and filled with oats, nuts, and other tasty stuff.
But for a simple, less filling version, core a tennis-ball-size apple, dust it with cinnamon, and bake at 350°F (176°C) for 20 minutes (or until tender, but not mushy).
8. Frozen grapes
Grapes make a great snack fresh or frozen, but if you opt for keeping them chilly, they last way longer. Nosh on 1 cup (about 28 grapes) for about 100 calories.
Feeling fancy? Use grapes as fruity ice cubes in a tall glass of water to stay hydrated while snacking.
9. English muffin and fruit butter
Toast half of a whole-wheat English muffin. Top with 2 teaspoons pumpkin butter or apple butter. Choosing these spreads over conventional jams can save about 20 calories per serving.
10. Dark chocolate
Let’s be honest, this snack doesn’t need any pairings to make it taste better. Enjoy 3 squares or 5 dark chocolate kisses for a 100-calorie nibble of something subtly sweet.
Bonus: A bit of flavonoid-rich dark chocolate can help regulate levels of the hormone cortisol to keep stress at bay. Tsang C, et al. (2019). Effect of polyphenol-rich dark chocolate on salivary cortisol and mood in adults. DOI: 10.3390/antiox8060149
11. Egg whites and toast
Avocado toast reigns supreme as a healthy breakfast, but it’s creamy avo spread packs more calories than you may be looking for in a snack.
When you’re after something lighter, try one slice of whole-wheat toast topped with 2 scrambled egg whites. Sprinkle with a dash of pepper and paprika.
And if you want to amp up the nutrients for a few more calories, go for the whole egg, yolk and all. It’s packed with good stuff.
12. Red pepper and goat cheese
Slice up one medium red pepper and enjoy with 2 tablespoons chèvre (aka soft goat cheese). Goat cheese is not only tangy and flavorful — it has about one-third fewer calories and one-third the fat of some cow’s milk cheeses.
13. Carrots and hummus
This one’s a classic for a reason: It’s easy, tasty, and contains protein and fiber. Chow down on 10 baby carrots with 2 tablespoons of hummus for ultimate snacking convenience. Jazz it up with fresh herbs like dill or parsley.
14. Baby corn and soy sauce
For a super quick snack, dip 20 baby corns — the dippable, mini cobs, not corn kernels — into low sodium soy sauce (or coconut aminos, if you have a soy allergy). Baby corn is high in folate, a B vitamin that helps produce and maintain new cells. Folate fact sheet for health professionals. (2020). ods.od.nih.gov/factsheets/Folate-HealthProfessional
15. Open-faced turkey sammie
Can a sandwich be a snack? It can when it’s nice and light, like this one. Toast one slice of whole-wheat bread and spread with 1 teaspoon honey mustard. Top with two slices of deli turkey and dig in.
16. Avocado rice cake
We found a way to lighten up avo toast! Top a rice cake (we like the unsalted brown rice variety) with a quarter of an avocado, mashed or sliced. Sprinkle with cracked black pepper and paprika.
Avocados are a good source of monounsaturated fat (the kind that can help decrease the risk of heart disease). Zong G, et al. (2018). Monounsaturated fats from plant and animal sources in relation to risk of coronary heart disease among US men and women. DOI: 10.1093/ajcn/nqx004
17. Hard-boiled egg whites and mustard
For a protein boost (about 13 grams), boil 4 eggs for 12 to 15 minutes. Let them cool, de-shell, slice in half, and remove the yolks with a spoon. Sprinkle the remaining whites with pepper and dip in 1 tablespoon mustard.
Pro tip: If you add 1 teaspoon baking soda to the water, the eggs will be a cinch to peel.
18. Mexican potato
There’s always the option to bake a potato, but for a quick snack version, turn to the microwave.
Pierce a medium potato (about the size of a computer mouse) a few times with a fork. Microwave on high for about 5 minutes, or until soft (you should be able to slice through it without any resistance).
Top half of the potato with 1 tablespoon salsa and 1 tablespoon plain Greek yogurt (a great stand-in for sour cream). Save the other half in the fridge for the next time you’re in need of a quick snack or easy side.
19. White bean salad
White beans like cannellini provide plenty of dietary fiber, protein, and iron.
Combine 1/3 cup of the creamy little guys with 1 tablespoon sliced scallions, a squeeze of lemon juice, and 1/4 cup diced tomatoes. Instant salad!
20. Chili-lime shrimp
Shrimp are an amazing source of a nutrient you might not think of too often (but need plenty of for boosting immunity): selenium. Avery JC, et al. (2018). Selenium, Selenoproteins, and Immunity. DOI: 10.3390/nu10091203
Toss 10 large boiled shrimp in 1 tablespoon lime juice. Sprinkle with 1/2 teaspoon chili powder. Here’s the kicker: This little snack has over 10 grams of protein.
The Big 100 List of 100 Calorie or Less Snacks
40 Rold Gold Classic Style Pretzel Sticks
1/2 cup Cocoa Krispies with 1/2 cup unsweetened vanilla almond milk
1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits
1 Yoplait Light Smoothie
1/3 cup sunflower kernels in the shell
1/2 cup Egg Beaters, scrambled with 2 teaspoons hot sauce
Plain rice cake topped with 1 tablespoon hummus
1 large whole dill pickle wrapped in 3 slices lean deli meat
15 strawberries dipped in 1⁄4 cup Cool Whip Lite
2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1⁄2 mini pita
½ red bell pepper dipped in 3 tablespoons hummus
6 chocolate-covered miniature pretzel twists
1/3 cup roasted pumpkin seeds
1/3 cup miniature fish-shaped crackers
1/4 cup dried apricots
1 (22g package) crisp rice cereal bar
1/2 small baked potato with 3 tablespoons salsa
2/3 cup Cheerios with 1/4 cup fat-free milk
1 miniature bagel with 1 tablespoon reduced-fat chive and onion cream cheese
5 Nabisco Nilla Wafers
1 Healthy Choice Mocha Fudge Swirl Bar
1 pouch Keebler Sandies Right Bites Shortbread Cookies
3 pieces snack rye bread topped with 1 tablespoon reduced-fat garden vegetable cream cheese and 6 cucumber slices
1 slice French toast with 1 tablespoon reduced-calorie syrup
3/4 cup minestrone soup
1 slice cinnamon-raisin toast with 1 teaspoon honey
1/3 cup canned baked beans
1 roasted chicken drumstick, skin removed
1/2 English muffin topped with 1 slice tomato and 1 tablespoon shredded part-skim mozzarella cheese, broiled
1/2 cup sugar-free chocolate pudding (prepared with fat-free milk) topped with a crushed chocolate wafer
½ cup Raspberry Sorbet with 1/4 cup blueberries
2 Popsicle Sugar Free Fudge Bars
1 Nestlé Butterfinger Stixx
1/2 cup chocolate soy milk
3 vanilla wafers and 1/2 cup fat-free milk
1 cup prepared sugar-free flavored gelatin
2 gingersnap cookies with 1 tablespoon reduced-fat strawberry cream cheese
26 pieces oven baked crinkle cut French fries (from frozen)
3/4 cup skinny latte (made with fat-free milk)
3/4 cup sugar-free hot cocoa prepared with fat-free milk
1 slice low calorie bread (toasted) + 1 tablespoon reduced fat cream cheese + 1 teaspoon sugar free jam
1/2 of a large banana with 1 teaspoon reduced fat peanut butter
1/4 cup fat free refried beans, 6 baked tortilla chips
Small apple drizzled with 1 teaspoon honey
5 Saltines spread with 2 Tablespoons fat free cream cheese
1/2 cup strawberries drizzled with chocolate (3 melted Hershey Kisses)
1 cup green tea with 1 teaspoon honey and 1 biscotti
4 reduced-sodium saltine crackers topped with 1 tablespoon reduced-sugar orange marmalade
2 California roll slices
3 cups air-popped popcorn
½ mini bagel with 1 ounce smoked salmon
1 small banana, sliced and frozen, drizzles with sugar free chocolate syrup
1 cup blueberries with 2 Tablespoons Light Reddi-Whip topping
3 (2-1/2-inch squares) cinnamon graham crackers
3 Tablespoons soy nuts
Light string cheese, 2 pieces
1 cup reduced-sodium V8 juice
1 Jolly Time Healthy Pop 100 Calorie Mini Bag popcorn
12 Quaker Quakes Cheddar Cheese Rice Snacks
½ cup low-fat cottage cheese with 5 strawberries
Campbell’s Soup at Hand Vegetable
1 hard-boiled egg with 1 slice Melba toast
4 slices Sara Lee Honey Ham with 2 teaspoons honey mustard, rolled in lettuce leaf
1 medium ear corn on the cob with 1/2 teaspoon butter
1 cup mixed greens with 2 tablespoons crumbled blue cheese and 2 tablespoons fat-free Italian salad dressing
1/2 large banana dipped in 2 teaspoons sugar free caramel sundae syrup
1/2 cup sliced strawberries with 2 tablespoons reduced-fat frozen whipped topping mixed into 1 snack size sugar free strawberry jello
Marshmallow Fluff (2 Tablespoons) with one (4 squares) chocolate graham cracker
Marshmallows, 2 medium (1/2 oz) drizzled with sugar free chocolate syrup
Werther’s hard candies, 3 pieces
Pringles, Fat Free, 1 oz
1/2 cup fat-free reduced-calorie fruit yogurt with 1 tablespoon reduced-fat granola
1/4 cup blueberries in 1/2 cup Cherrios and 1/2 cup unsweetened almond milk
1/2 medium pear and 1/2 ounce reduced-fat cheddar cheese
1/3 cup 1% cottage cheese with 1/4 cup unsweetened crushed pineapple
1 small grapefruit with 2 teaspoons sugar
2 tablespoons hummus with 1/4 of a pita and 1/4 of a small red pepper
1/2 small apple with 2 tablespoons fat-free caramel ice cream topping
2 medium celery ribs with 1 tablespoon reduced-fat cream cheese and 2 teaspoons raisins
Biscotti, 4 small (1 regular) fat free
Gingersnap cookies, 2 (1/2 oz)
Ladyfingers, storebought, 1 large or 2 small (1/2 oz)
Celery (5 stalks) filled with 3 Tablespoons fat free cream cheese
1/4 cup miniature fat-free pretzel twists with 2 tablespoons mustard sauce
1/2 cup unsweetened applesauce with 1/2 piece whole wheat toast for dipping
Making Your Calories Count
Before we share some of our favorite 100-calorie meal ideas, we thought you'd like to know that not all calories are created equal.
While a calorie is a calorie, what you choose to make up those calories can make a huge difference in your health. Here are a few top tips to make your calories count.
Avoid Added Sugar
As mentioned, added sugar is nothing but empty calories, which means it provides no health benefits whatsoever. The bad news doesn't end there. Evidence suggests that consuming too much added sugar increases the risk of weight gain and diabetes.
Natural sugars (the type you find in fruit) are a better option because fruit also has lots of nutrients that are necessary for good health. Some research even shows that eating whole fruits reduces the risk of dying from cancer, obesity, and heart disease.
While it’s wise to reduce your added sugar intake , it’s just as important to be on the lookout for artificial sweeteners , which are also bad for your health. These additives tend to lurk in sugar-free foods, so be diligent about reading ingredient lists to see if they're naturally sweetened by low- or zero-glycemic alternatives, such as stevia or monk fruit.
Go for Protein
If you're faced with two meals with the same calorie count but different protein levels, go with the high-protein option. This is because high-protein foods play a crucial role in helping you feel full — and stay full. Protein can also encourage you to make better food choices throughout the day and reduce your LDL (bad) cholesterol and triglycerides levels .
Because of protein's ability to help you feel full, you likely won't want to eat as much as you might otherwise. This means when you choose a low-fat, high-protein option, you'll have calories to spare for other meals and snacks throughout the day.
Watch Your Portion Size
Any low-calorie meal will become high-calorie if you have a copious amount of it. So before you serve yourself a dish of anything, be sure to stick to the recommended portion size. If you find that determining exact portions is tricky, consider using resources such as the USDA’s MyPlate online tools .
Simply Nature Cauliflower Crackers
Do you mean that I can eat my veggies and have a cheese cracker, too? Yes, please! The Simply Nature brand keeps popping up on this list, but it's for a reason. Aldi's house brand is priced right, organic, and delicious. These crackers are no different. The serving size is generous, too: 44 crackers for just 100 calories of sea salt or cheddar crunchiness. If you're looking for a lot of snacking, they make a good option.
Make Your Own 100-Calorie Snack Packs
The Cooking Light team is big on snacks. In fact, we taste test hundreds of snacks every year and pick the best of the best. But when when we have pies in the office kitchen and multiple items to taste test on a daily basis, we have to plan smart and give ourselves quality snacks that are filling but not bursting withꃊlories.
If it&aposs not already, your right-hand tool in the quest for healthier snacking should be the snack-sized zip-top bag—audget-friendly tool that&aposs also perfect for portion-controlled snacking. Their smaller size means they can&apost carry as much food as larger bags—which limits the risk of over-snacking—and they zip closed, making them ideal to use on the go.
Eating healthy should still be delicious.
This post is all about the DIY 100-Calorie Snack Pack. I&aposve listed a few of my favorite options when it comes to filling up those little baggies. I&aposve also categorized them as &aposGood&apos and &aposBetter&apos, for those instances when you have a choice between similar products. When snacks are just too close to call, I&aposve labeled them with &aposOr&apos to indicate that they are almost calorically the same.
Nutrition tip: Always be sure to check labels and rule out any snacks that contain trans fats or too much sodium. When you can, always opt for the whole-grain variety of any snack.
1 brown rice crisp (20 calories) + 1 cheese stick (8 caloriesversus1/2 ounce cheddar cheese cubes (55 calories) + 3 whole-wheat pita chips (45 calories)
In either of these options, you are essentially getting the same snack, just in different ratios. One has more carbs while the other delivers more cheese. It just depends on your preferences and willingness to put the bag of pita chips down. (I know that one is hard for me.)
While 100-calorie snack packs are convenient and flavorful, many of them lack nutritionally substantial ingredients, like protein or fiber. Eating snacks that are void of filling ingredients means you&aposre not going to stay satisfied, which could actually lead to overeating.
The whole point of these 100-calorie snack packs is to limit the quantity of crackers or cookies that you consume, but a recent study suggests that this form of portion control doesn&apost work. The Journal of Consumer Research reported that consumers ate twice as much when products came from small packaging. If you wind up eating more than one bag, then they are no longer beneficial to your healthy diet plan.
The Doctors: 8 Second Before and After Photos
One viewer of The Doctors said that she has a weight loss tip you can try in only eight seconds. She took a “before” photo of herself using her smartphone. Then she started a weight loss program and took a new photo each week. This inspired her to lose 30 pounds in under three months.
About Pat Howard
Pat Howard is a writer and editor in Los Angeles. He was born with a remote control in his hand, and is grateful to finally have a haven at Recapo for his pathological love of daytime television.