50 Snacks that are 100 Calories or Less

Written by Carly Hallman

Get fit with our top 50 healthy snacks under 100 calories! When you’re dieting and trying to stick to 1,500 to 2,000 calories per day, knowing some healthy, filling snacks like carrot sticks, almonds, and oatmeal can help you feel full and resist the urge to eat mindlessly. These healthy 100 calorie snacks are filling and super tasty, with many of them working well as desserts, too! There are so many options; you don’t have to feel restricted with the wide variety of foods under 100 calories!

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50 Snacks Under 100 Calories to Satisfy Every Craving

Sweet

Snack (Craving type) Recipe Calories
Pumpkin Yogurt Mix ½ cup nonfat Greek yogurt with ¼ cup pumpkin purée. Add stevia and spices to taste. Freeze for extra goodness! 90 calories
Peanut Butter Yogurt 3 oz. nonfat Greek yogurt with 2 tbsp. PB2 powdered peanut butter and stevia 95 calories
Honey Apples 1 cup sliced apples drizzled with half a tablespoon of honey 89 calories
Blueberry Smoothie Blend 1/3 cup nonfat yogurt, 2/3 cup frozen blueberries, and ice. 93 calories
¾ Cup Frozen Mango Cubes 90 calories
40 Frozen Grapes 80 calories
Mini PB&F 1 Fig Newton and 1 tsp. peanut butter 87 calories
Cottage Cheese and Cantaloupe ½ cup low-fat cottage cheese with ½ cup diced cantaloupe 100 calories
Frozen Greek Yogurt Bars Yasso offers frozen yogurt pops in a wide range of flavors. 80-100 calories
Grapefruit Sprinkle on stevia, cinnamon, or other spices for more flavor. 80 calories
Summer Melon Soup Blend 1 cup cantaloupe, ¼ of an avocado, and chopped mint and chill.
Prosecco Pop Combine ½ cup sugar and ½ cup water in a small saucepan. Bring to a boil for 30 seconds, stirring constantly. Remove from heat and cool 5 minutes. Combine sugar syrup and ½ cup flat prosecco. Add ½ cup sliced strawberries and 2 sliced peeled kiwis to 8 ice molds and add sticks. Freeze 4 hours. 74 calories
Citrus Berry Salad 1 cup mixed berries and 2 tbsp. orange juice 94 calories
DIY Banana Chips Cut banana into 1/8-inch slices and dip in lemon juice. Lay out on a cookie sheet and bake for 1-2 hours. 102 calories
Maple Cashew Pear ½ medium sliced pear dipped in mix of 1 tsp. maple syrup and 1 tsp. cashew butter 100 calories

Chocolate

Snack (Craving type) Recipe Calories
Chocolate Banana ½ frozen banana dipped in 2 tsp. melted dark chocolate chips 76 calories
Chocolate FroYo Sandwich ½ cup frozen non-fat chocolate yogurt and 1 graham cracker square 82 calories
Cherry Chocolate 1/8 cup dried cherries with two dark chocolate Hershey Kisses 90 calories
35-Calorie Mint Hot Chocolate Mix 2 cups unsweetened cashew milk, 2 tbsp. unsweetened cocoa powder, 12 drops of vanilla crème stevia, and 3 drops of peppermint extract and heat over medium-low heat for 3-5 minutes.
Nutella-Covered Pretzel Rod Roll 1 pretzel rod in ½ tbsp Nutella. Sprinkle with 1 tsp. chopped dried cranberries. 96 calories
Chocolate and Nut Butter Bite Create a sandwich of 2 ¼-oz. dark chocolate squares and 1 tsp. nut butter. 79 calories
Mexican Chocolate Pudding Mix ½ tsp. cinnamon, ½ tsp. vanilla extract, and 1/8 tsp. ground red pepper into 1 fat-free chocolate pudding cup. Top with 1 tbsp. fat-free whipped topping. 95 calories
Chocolate Espresso Tartlets Mix 1 tsp. brewed espresso into 3 tbsp. fat-free chocolate pudding and divide into 3 mini phyllo cups. 56 calories
Deconstructed S’mores Dip 2 large marshmallows into 1 tbsp. melted dark chocolate chips and roll in 2 tsp. graham cracker crumbs. 90 calories
Choco-Nut Popcorn Mix 2 cups air-popped popcorn with 1 tsp. melted peanut butter and a dusting of unsweetened cocoa powder. 95 calories
Banana Split Rice Cake 1 rice cake with 1 tsp. Nutella and ¼ banana, sliced 95 calories
Chocolate-Dipped Strawberries 7 strawberries dipped in 2 tbsp. melted dark chocolate chips 98 calories
Mini Chocolate Cheesecake (Makes 12) Mix ¼ cup melted dark chocolate chips with ½ cup part-skim ricotta. Spoon 1 tbsp. of mixture on 12 chocolate wafer cookies. Top with ½ tsp. fruit jam. 61 calories

Salty and Savory

Snack (Craving type) Recipe Calories
Mini Quesadilla Sprinkle an ounce of grated low-fat cheddar cheese over a corn tortilla, fold in half, and microwave for 20 seconds. 100 calories
Tomato and Feta One medium-sized tomato (the size of a tennis ball), 1 oz. feta cheese, and a squeeze of lemon or balsamic vinegar 99 calories
14 Almonds 98 calories
Cheese-Stuffed Pita Pocket Stuff ½ oz. part-skim ricotta cheese into half of a whole-grain pita pocket. 100 calories
Baby Carrots With Hummus Dip 8 baby carrots into 2 tbsp. of hummus. 90 calories
Baked Potato With Salsa Cut a potato in half and microwave it, cut it open, and fill with a heaping tablespoon of salsa. 84 calories
20 Pistachios Choose raw or dry-roasted to avoid too much sodium. 80 calories
Turkey Lettuce Wrap Wrap 2 oz. of natural, reduced-sodium deli turkey and 1 tsp. Dijon mustard in a large lettuce leaf. 82 calories
Hummus-Stuffed Mini Bells (Makes 4 servings of 2) Combine ½ cup hummus and 1 tbsp. chopped Kalamata olives. Stuff into 8 cored mini bell peppers. 74 calories
String Cheese 80 calories
Cucumbers and Cream Cheese 1 cup sliced cucumber and 1 oz. reduced-fat veggie cream cheese 104 calories
Smoked Salmon Pinwheel Spread 1 tbsp. of low-fat cream cheese onto a slice of smoked salmon and roll up. 55 calories
Jicama Sticks With Salsa Cut 1 cup jicama root into fry-sized sticks and dip them in salsa. 54 calories
Hard-Boiled Egg Add hot sauce for more flavor. 70 calories
Lemon-Parm Popcorn (Makes 2 servings) Whisk 2 tsp. olive oil, ½ tsp. lemon pepper, and salt in bowl. Drizzle over 3 cups air-popped popcorn and sprinkle with 1 tbsp. Parmesan cheese.
Mashed Avocado Crackers Top 4 whole-grain saltine crackers with 2 tbsp. mashed avocado. 93 calories
Popcorn Sprinkle 3 cups of popcorn with cinnamon, garlic salt, sriracha, or other zero-calorie flavor boosts. 93 calories
Rice Cake and Almond Butter Slather 2 tsp. of almond butter on 1 rice cake.
Tuna Pouch in Water Add a tablespoon of salsa, hummus, or avocado for more flavor. 70 calories
Egg and Spinach Feta Scramble Scramble 3 egg whites with ½ cup spinach and 1 tbsp. feta cheese. 89 calories
Cocktail Shrimp Dip a dozen shrimp in hot sauce or low-calorie dressing. 84 calories
Peanut Butter-Oat Energy Ball (Makes 12) Soak ¾ cup chopped Medjool dates in hot water for 5-10 minutes. Drain. Combine dates, ½ cup rolled oats, and ½ cup natural peanut butter and finely chop in a food processor. Roll into 12 balls. 73 calories

Sources:

All calories are determined using MyFitnessPal.

Fighting Mindless Eating

Eating out of habit, when you’re not even hungry, is a major problem that causes weight gain. Using psychological tricks to combat mindless eating, like using smaller plates, can help. But for most people, the ultimate solution is becoming conscious and aiming to eat nutritious, low calorie foods. Snacking between meals is often when our mindless eating happens when we eat high-calorie foods out of boredom. Compounding the problem, the portion size of many snacks is nothing like the serving size, and that’s nothing like the amount people eat. That’s where 100 calorie foods come in handy: You know the counts ahead of time.

Your Calories Per Day

How many 100 calorie packs can you have in a day? It depends on your age and lifestyle, as your estimated calorie needs per day change with a variety of factors. The average 31- to 35-year-old man with a sedentary lifestyle needs about 2,400 calories, and the average 31 to 35-year-old woman with a sedentary lifestyle needs about 1,800 calories. Consider, though, that many common American snacks can push you well beyond that limit. Just look at our calories versus running comparison of common foods like soda, chips, and snacks.

Avoiding Expensive Packets

Ironically, those who created the damaging mindless snacks in the first place now sell 100 calorie pack versions of their not-so-healthy foods. They’re a lot of money for mostly air. But you can create your own packets with our 100 calorie snack ideas. There are much healthier, sumptuous options for low-calorie recipes, like Prosecco pops, DIY banana chips, or mint hot chocolate. For even easier, grab-and-go options, simply freeze grapes or mango cubes. Just be sure to count out portions, even of vegetables or nuts. Ask yourself, “How many almonds equal 100 calories?” before assuming that their healthy nature makes up for it. (The answer is about 14 almonds.)

What 100 Calories Looks Like

Those new to dieting or those who mindlessly eat might be alarmed at the comparatively small portions of food, but there are some extremely low-cal, healthy, filling snacks on here that are big and can fully satisfy. For instance, cover a baked potato with salsa instead of butter and you have an 84 calorie snack. Dying for chocolate? There are quite a few healthy desserts under 100 calories on here that shouldn’t mess up your daily plan. Try the fancy deconstructed s’more!

Enjoying What You Eat

The moral of the story is that you don’t have to be miserable with your 100 calories of broccoli (which, by the way, is about 5 cups of florets). In fact, you shouldn’t be. Forcing yourself to be miserable can increase the chances of failure and relapse. Take the time to experiment and find the low-calorie snacks you actually enjoy, whether that means discovering new healthy dessert recipes under 100 calories, getting a fuller breakfast with Greek yogurt, or grabbing a handful of salty popcorn. Use our list of 50 100-calorie, healthy snacks to discover your new favorite mindful treat!

If you’re tired of 100 calorie snack packs to help you stay within your daily calorie goals, there are plenty of healthy and easy ways to satisfy cravings! Making your own low-calorie snacks helps you be in control of the portion size and taste. Are you craving chocolate and fruit? There are only 95 calories in a banana split rice cake! If you are craving cheese, try a cheese-stuffed pita pocket or mini quesadilla, both just 100 calories. You can enjoy a Mediterranean diet inspired tomato and feta stack for 99 calories. Keto diet or Atkins diet enthusiasts can try a smoked salmon pinwheel with cream cheese for just 55 calories. Whether you are a dedicated calorie counter or just want to diversify you’re snacking, you are sure to find something to satisfy your sweet (or salty) tooth on this chart.


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