When it comes to sticking to your diet, your macros or your calorie intake goals, there’s one common thing that many people struggle with…snacks. Weight gain can often occur by “snaccident” and a lot of that comes from just not knowing the caloric value of the foods you’re munching on. So what should you be grabbing when you want a quick snack? What foods are surprisingly high-calorie, and which are shockingly low? We’re breaking down a look at 50 different snacks that are under 100 calories. Not all would be deemed healthy, but hey – “treat yo’ self” can still happen for under 100 calories.
While we always do our best to give you accurate nutritional data, the fact is – varying brands and varieties of foods will fluctuate the specific calories of each item. However, this list should give you a good overall look at what foods, drinks, along with their proper portion size that you can enjoy for 100 calories or less.
When it comes to a fresh fruit that is easy and fun to snack on, blueberries certainly fit the bill. Count them out and you will see that depending on the batch size, you can be eating around 75 of these sweet little blue “nature candies”. While they last the longest stored in the refrigerator, they make for a perfect slow eating desk snack should you pack a container of them to enjoy during your workday.
Blueberries, 1 cup, 85 calories
Almonds, when eaten raw have major benefits for your brain and body. Packed with healthy fats, protein, fiber and are low-carb, these will be a snack that will actually fill and sustain you. Be careful though, almonds are about 8-9 calories each and should be enjoyed in small portions, like a small handful.
Handful of Almonds (approx 13), 90 calories
When you were a kid, your mother likely made this snack for you, but topped with a line of chocolate chips or raisins and called “ants on a log”. They were and are a wonderful snack, but cut out the sugar-laden chocolate chips or raisins, and you have yourself a perfect low-calorie snack. The celery serves as the perfect “boat” for enjoying peanut butter, for a longer lasting snack option.
1 Large Celery Stalk & Tbsp of Peanut Butter, 100 calories
Yes, wine. We’re considering it a snack. When you’re looking for a way to wind down at the end of the day – that glass of wine could make or break your daily goals! However, you might be happy to know that enjoying a small glass of wine yields 95 calories (variety dependent) and most certainly one of our favorite “snacks” 😉
4oz Glass of wine, 95 calories
When you’re craving chocolate – almost nothing will satisfy that craving BUT chocolate. While it may seem like a big “no-no” regardless of what your dietary plan requires, there are many benefits of dark chocolate that make it an ideal snack that satisfies. With the lesser amount of sugar, dark chocolate has a way of squashing the craving, without needing too much of it.
1 Tbsp Dark Chocolate Chips, 70 calories
Chips vary from party to party and snack cupboard to snack cupboard, but one chip that seems to rule them all in popularity – is the tortilla chip. Usually used for dipping into sauces like a low-calorie salsa, tortilla chips make for a good snack when paired in the right way.
10 Tortilla Chips, 90 calories
Bananas are a fantastic fruit that are thankfully already wrapped for you, ready to throw in your bag and take to work. Perfect for when you need a little something, and you’d rather it not be a small bite of something, but rather – a good portion to keep you sustained. If you’re not sure how to size your banana between small, medium and large – just take a look and if your banana is less than 6 inches, that’s a small banana!
Small Banana, 90 calories
Something easily made by the dozen, hard-boiled eggs are the really great snacks to have available. Simply peel (if not already), and sprinkle a little salt & pepper, and pack to go for a simple handheld bite that will fuel you with ample protein.
1 Large Hard Boiled Egg, 78 calories
As we mentioned, hard-boiled eggs are a great low-calorie snack! Why not make a huge batch using your Instant Pot? The 5-5-5 method is our absolute favorite way to get perfect eggs every single time.
Cottage cheese seems to be one of those things that many either love or hate. When it comes to a snack that’s high in protein, vitamins, and minerals, cottage cheese is a great go-to. It comes in a few different varying levels of fat varieties, much like milk does, and each holds it’s own nutritional value, but for a standard half cup of cottage cheese, you can enjoy that small bowl still for under 100 calories.
1/2 cup Cottage Cheese, 98 calories
Cucumber slices aren’t just for depuffing your eyes or refreshing a pitcher of water with, they are also a perfect low cal solution to enjoying mini roll-ups or sandwiches when paired with cream cheese (and dill if you have it!). If you’re a keto-dieter or trying for a low-carb snack option, this one is perfect.
Cucumbers & Cheese, 1/2 cup of slices + 2 tbsp cream / cottage cheese, 100 calories
Rice cakes are a puffed rice round cake that is often used to substitute bread, for much fewer calories. While two rice cakes (original) come in at 70 calories, that leaves 30 calories of room to spread something delicious on top, like a thin smear of cream cheese, or a low-sugar preserve. However you enjoy them, they’re a great way to snack on something that feels substantial without breaking the calorie bank.
2 Rice Cakes, 70 calories
Who doesn’t love a crisp and sweet apple? Another one of nature’s candies, it’s perfect to grab-and-go and enjoy anytime throughout your day. No tools needed to eat it except for a nice set of chompers. A medium sized apple is ideal for your diet needs.
Medium Apple, 95 calories
Plain and simple, toast. It’s cost efficient, easy to grab, rather filling and can be topped in many different ways. However, just plain toast is under 100 calories, how you top it, may tip it over the edge. Try a low-calorie berry preserve, a small smear of butter, or perhaps some powdered peanut butter (hydrated with water). Whatever you choose, this is a great base snack to have.
1 Slice of Toast, 75 calories
Hummus, a dip made of chickpeas is a perfect protein-packed food to enjoy. Careful not to have too much of it though, as it’s also fairly calorie dense. Pair it perfectly with carrot sticks and you have a portion controlled snack that will hit the high notes for your diet.
Cup of Carrots & 2 tbsp Hummus, 95 calories
When seeking a good evening snack, popcorn might be the ideal food to reach for. Careful though, many varieties are coated with sugar and butter and definitely not going to be under 100 calories. Try for an air-popped homemade or pre-made popcorn for a snack that actually fills a bowl.
3 cups Air-Popped Popcorn, 90 calories
Whether seeking a snack, or an appetizer when dining out – a jumbo shrimp cocktail is certainly an answer to your diet prayers. Lean protein, combined with a spicy tangy seafood sauce is a filling yet diet-friendly snack to have. Probably not great for on-the-go…I mean, shrimp & handbags don’t really seem like a good idea. But if you’re looking for a good snack in the evening or an easy thing to order out.
5 Jumbo Shrimp & Cocktail Sauce, 100 calories
Hey, we never said they had to be healthy! And let’s face it, you’re going to reach for these babies every once in a while. Best to know just how many to have when you’re indulging in a gummy treat. Thankfully, you can eat a large family of these little bears and satisfy your cravings without making your day a complete loss. Balance, Y’all.
10 Gummy Bears, 90 calories
When it comes to snack options, granola bars are a classic. We’ve been enjoying them since our childhood school lunches, it’s no wonder they’ve become such a huge part of our day to day. When it comes to granola bars, the most important thing is to read your labels and make sure you’re finding one that’s probably not dipped in chocolate or drizzled with caramel. A generic granola bar, however, is the perfect fit for most.
Granola bar, generic, 90 calories
We’ve got this easy granola bar recipe for you today that is packed full of protein and healthy fats AND doesn’t have nuts making it 100% school safe should you decide to pop one into your little one’s lunch bag.
This type of yogurt came into the yogurt shelves with a thunderous boom. Unique in texture, thick and creamy and perfect for mixing into dips, with honey, berries and the like – Greek yogurt is the protein-rich alternative to traditional yogurt and most certainly the best way to bank your calories if you’re reaching for yogurt!
Greek Yogurt, 1 container, 100 calories
Honey is often recommended as a natural remedy solution when you’re dealing with a cough or cold. But many of us, enjoy honey all on its own, or mixed into tea. Try having a cup of tea in your day to soothe and relax and don’t worry about the sweets. This beneficial drink is definitely worth the calories.
1 Tbsp Honey w/ Tea, 70 calories
Who doesn’t love grapes? Perfect to eat one at at time, with pops of refreshing sweet and tart flavors, they’re an automatic snack favorite. Looking to enjoy them a little longer? Many swear by frozen grapes as the perfect snack, especially in summer months!
1 cup Grapes, 62 calories
Cut them in half, and eat them with a spoon. Or dice them into bite-size pieces. Or peel and slice into round little sweet bites of kiwi. No matter how you cut it, Kiwis are a great low-calorie snack. When it comes to kiwis and calories…you can actually enjoy TWO and still come in under 100. Win!
2 Kiwis, 85 calories
Sometimes portions are everything. While a whole English muffin may be tempting, simply taking half of one (thankfully they’re pre-sliced typically) and toasted with a small smear of butter you can enjoy a snack-sized serving of English muffins that will satisfy.
1/2 English Muffin & teaspoon Butter, 100 calories
A road trip classic, a bag of beef jerky is typically just over 3oz. One piece, a large one, just under an ounce itself (.70 ounces) makes for an under 100 calorie snack…if you can control yourself enough to not eat the whole bag! Other varieties are about the same, pork, turkey and chicken included. Just keep an eye on the nutritional label as each flavor can vary the calorie amounts.
1 Large Piece of Beef Jerky, 80 calories
Sure, you might be used to regular omelets but if you’re open to trying egg white only omelet’s, then you’re in for a super low calorie treat! The equivalent of 4 eggs using just the whites alone makes for the perfect omelet. The mixings and toppings are surely what count here thought. Make your egg white omelet with low-to-zero calorie foods such as tomatoes, spinach, onions and seasonings are the perfect way to go.
4 egg white omelet with vegetables 90 calories
Chickpeas what makeup one of the most popular snack dips – hummus! But did you know that draining, rinsing, roasting these little beans make for a delicious protein-rich, vegan snack? It’s true! You can even make them yourself with this recipe for 4 Different Ways To Roast Chickpeas!
1/4 Cup Roasted Chickpeas, 70 calories
When it comes to snack you likely already have the ingredients for in your cupboard & fridge, tuna salad is a great one to grab for. A quick whip up of drained canned (packed in water) tuna, mixed with some light mayo and seasonings, you can eat a small serving of it, for low calories. You can even try serving it on Dill Pickles with THIS recipe.
1/4 Cup Tuna Salad with light mayo, 100 calories
Protein powders most definitely vary from brand to brand, but many, vegan protein varieties especially, come in at low calories using pea proteins instead of whey. Either way, one scoop mixed with water you will have a fill-up fuel-up with protein as a snack!
1 scoop vegan protein powder mixed with water, 90 calories
This snack option is not just for your kid’s school lunch bag because they’re perfectly packed for you, too! Applesauce is naturally sweet, so avoiding the sugar-added varieties, you’ll have a quick snack that will squash your cravings for something sweet instantly. Feeling extra ambitious? Add a sprinkle of cinnamon and a few oats to feel like you’re enjoying a piece of apple crisp!
1 container applesauce, 50 calories
There’s always a debate on HOW to eat a grapefruit, do you slice and spoon, or peel and eat? No matter which way you cut it, a grapefruit is a refreshing citrusy snack you can eat, and drink the juices of afterward (if you’re the slice and spoon kind of person!).
1 Whole Grapefruit, 100 calories
Another little fun extra to make the list, because sometimes you just want to sit on a patio and enjoy a cold beer. We don’t blame you. By swapping from regular to light beer, you can still enjoy your favorite refresher for under 100 calories, brand dependent.
Light Beer, 12oz, 95 calories
We all know that frozen yogurt is ice cream’s healthy little sister, and you know what? It tastes JUST as good, and you can feel better about eating it knowing it’s relatively healthy. If you’re looking for a sweet scoop of froyo, stick with a small “kid size” 2oz scoop in a bowl, and you’ll be hitting under 100 calories!
Frozen Yogurt, 2oz scoop, 90 calories
Easy to grab, easy to eat, easy to tote around all day – there are so many ways to love dried figs. They are sweet like dates but with crunchy seeds on the inside that for whatever reason truly entertain the palate. An absolute must try if you’re seeking a quick snack.
2 Dried Figs, 90 calories
While there are many varieties of vegetable soup, and we encourage you always read your labels, in general, a cup of vegetable soup (which yes, can definitely be a snack!) is under 100 calories. Not only that but with the broth and veggies combined, it will most definitely leave you feeling full.
1 can vegetable soup, water added, 80 calories
Poke the skin of a small sweet potato, and pop it in the microwave or oven, and you have a great nutritious snack! If you’re feeling savory, you can go ahead and add salt & pepper to it, or a seasoning of your choice. If you’re looking for a more sweet treat, try adding cinnamon and enjoy!
Small Sweet Potato, Baked or Microwaved, 100 calories
As we mentioned, sweet potatoes are a perfect low-calorie snack! But root vegetables often take a lot of time to cook, especially in the oven. So we’ve hacked it by cooking them in our Instant Pot! Make snacks for the full week by using this handy kitchen gadget ahead of time.
Why keep them in the shell? They take longer to eat! Which means, you’ll enjoy them longer, have the urge to eat less, yet feel like you’re eating a whole lot! Edamame is well complimented by chili seasoning, a sprinkle of salt or a touch of soy sauce.
1 cup Edamame, in the shell, 100 calories
Quinoa isn’t just another variety of rice, it’s actually a seed, and when cooked, can easily replace rice in many recipes. It’s known for its boost in protein and fiber and is a great little snack to enjoy throughout your day. Best practice would be to make a batch of it at the beginning of the week, and grab a scoop when you need it. It’s extra tasty with a little bit of low-calorie dressing on top or even a hot sauce!
1/3 cup cooked Quinoa, 85 calories
Cook quinoa with less time and mess using your Instant Pot! Follow this simple recipe to have perfect fluffy quinoa every time, no exception!
When you can eat a whole cup of something PLUS dip – That snack is the real MVP. The calorie density in this snack is mostly from the ranch dressing, so if you’re able to find a dip or sauce that’s lower calorie – the more you can eat! Raw broccoli is a great addition to your diet for its protein and fiber and you can eat a lot of it for very low calories.
1 cup raw Broccoli florets & tbsp Ranch Dressing, 100 calories
Sushi is usually more of a meal type thing, but if you’re anything like us – well, sometimes we just like to enjoy a small bit here and there throughout the day – or perhaps as an appetizer at a party. A great rule of thumb for dealing with sushi is that each piece on average is around 45 calories. Which means, to get under that 100 mark – you can have two pieces!
2 pieces of Sushi, 90 calories
Make the swap from beef & pork hot dogs to a healthier chicken or turkey variety and you’ll notice a huge difference in the calorie ranges for one! Slice up and enjoy as a snack when you want to, and delight in your under 100 calorie hot dog. Not often you can say that. But sorry, no bun on this one.
Chicken Hot Dog, 1 link sliced, 100 calories
Another one that’s best to enjoy IN the shell (but, highly recommend you not eat the actual shell, in case that wasn’t obvious…probably a smart disclaimer on our part). Roasted & salted, pistachios are incredibly satisfying for a quick snack. Keep some on hand in your cupboard and you’re good to go.
Pistachios, 25 dry roasted in shell, 100 calories
While there are certainly a wide variety of energy balls out there, typically a small tbsp sized ball (similar to a ball of raw cookie dough, for mental measure) is just shy of 100 calories. Whether you buy them storebought or make them at home, most are made with dates and nuts, seeds, and oats making for a delicious option that won’t break your daily goals.
Energy Balls, recipe dependant, average 90 calories
They’re crunchy, tangy, sometimes garlicky – and always delicious. Pickles have picked up in popularity these days, and for more reasons than just the classic pregnant woman’s cravings. These spears you can eat a ridiculous amount of without going over 100 calories.
Dill Pickles, 30 spears, 90 calories
If it were up to me, I could eat pineapples until my mouth was raw, I love them so much. Diced up, sweet and juicy – they’re a definite favorite. Thankfully, in a portion-controlled environment (ha!) you can enjoy a whole cup of them for just 100 calories!
Pineapple, 1 cup diced, 75 calories
Yes, you may be wanting to take a whole half of an avocado, but in keeping with the under 100 calories goal, a third of an average sized avocado is going to fit the bill. Enjoy it on its own, sprinkled with a cajun seasoning and you’ll be getting a healthy fat snack that your body will love!
1/3 average Avocado, 85 calories
Kale chips are actually pretty dang amazing. They’re crunchy and salty and seasoned just how you like them. Roasted at home in your oven, or now in storebought varieties, they are the answer to a healthier version of the chip!
Kale Chips, 1 cup, 55 calories
It may seem odd to just eat deli meat and not put it on a sandwich, but paired with some veggies or rolled up on their own, deli meat can certainly hold it’s own value when it comes to a snack option! Making a few rollups, you’ll be sure to enjoy a fueling snack that’s low fat, low carb, and low calorie!
Turkey Deli Meat, 3 slices, 90 calories
Another “eat as much as your heart desires” snack (because we highly doubt you’re going to indulge in more than 3 cups of these. Cherry tomatoes are often sweet to taste, easily garden-grown and inexpensive. Cut them and half and salt them, or pop them like, well – cherries. No matter which way you enjoy them, they’re an ideal low-calorie snack.
Cherry Tomatoes, 3 cups, 90 calories
Watermelon may seem huge, but they’re called watermelon for a reason – they’re mostly made up of water. However, come summertime, these are a much more refreshing option than most fruits which is why they’re so popular. 2 cups of watermelon are the perfect serving amount when you want to enjoy these for fewer calories.
Watermelon, 2 cups diced, 100 calories
Sometimes when hunger strikes and you need to grab something on the go, and quick – it can be hard to know your options without just caving and getting a cheeseburger or “snack wrap”. A simple side salad will do the trick, and the calorie intake comes down to your dressing choice. Your best bet here is to go for a vinaigrette which is typically lower calorie than the rest.
Small Side Salad With Vinaigrette, 60 calories