50 Snacks that are 100 Calories or Less
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!
50 Snacks Under 100 Calories to Satisfy Every Craving
|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|
|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|
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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