A small bowl of pistachio nuts in the shell
Fitness & Nutrition

Ten Satisfying 100-Calorie Snacks

By on 02/20/2019

Hankering for a snack but don’t want to break your calorie budget? Healthy snacking can keep cravings at bay between meals, which helps to control your appetite at mealtime. But how can you maximize your nutrition with just 100 calories?

Though an occasional sweet or salty treat can fit into any meal plan, it’s important to “snack smart” most of the time. Put together the right combination of protein, healthy fat and wholesome carbs and you’ll be surprised how satisfying a 100-calorie snack can be.

Avoid empty calories and opt instead for one of the nutritious (and delicious) choices below:

  1. ½ ounce pistachio nuts (about 25 nuts in shell)
    Aside from being fun to eat, pistachios weigh in as one of the lowest calorie, lowest fat nuts. They also provide 3 grams of fiber and 5 grams of protein per ounce.
  1. ½ cup 1% cottage cheese and 5 sliced strawberries
    Cottage cheese has 15 grams of protein per ½ cup, the equivalent of 2 ounces of meat. Mixing in fresh fruit adds a natural sweetness. Sprinkle with cinnamon for extra flavor.
  1. Large rice cake and ½ tablespoon nut butter
    Go beyond peanut butter and try almond, cashew or walnut butter for a change of pace. Choose an all-natural brand with no added sugar or oil and just a touch of salt. For an extra 20 calories, add 4 to 5 slices of ripe banana for a touch of sweetness.
  1. ½ cup plain Greek yogurt, 4 oz fruit cup packed in water
    Greek yogurt is a creamier and higher-protein version of regular yogurt. Since most flavored yogurts are packed with added sugar, choose plain Greek yogurt. Then mix in the fruit cup for natural sweetness and a couple of grams of heart-healthy fiber.
  1. One hard-cooked egg and 10 cucumber rounds
    Hard-cooked eggs make great snacks because they are so portable. Just peel and eat, with an added dash of salt and pepper. At just 70 to 80 calories per egg, they are a calorie-conscious snack. Pair with some cucumbers for added crunch.
  1. ¾ cup lentil or black bean soup
    Who says a snack can’t be a warm bowl of soup? Bean soups are a great choice, as they deliver on protein and fiber. Though homemade is best, having a few cans of low-sodium soup in the pantry is a good alternative.
  1. 2 ounces deli turkey, 2 large pieces romaine lettuce, 2 teaspoons mustard
    Using lettuce as your “bread,” roll each turkey slice into a large leaf of crunchy romaine lettuce. Add a teaspoon of mustard to each.
  1. ¼ cup part-skim ricotta cheese topped with 2 tablespoons blueberries
    Ricotta is creamy and delicious and can be paired with sweet or salty foods. Adding blueberries gives a nice sweet touch without adding excess calories.
  1. Reduced-fat mozzarella stick and 2 crackers
    Cheese sticks are an easy, portable, portion-controlled protein-filled snack. Pair with a couple of whole grain crackers.
  1. Scrambled egg white delight
    Egg whites are super low in calories but high in protein. Scramble 3 egg whites in a pan lightly sprayed with olive oil cooking spray. Give them a kick by mixing in a tablespoon of salsa. Eat on top of half a toasted whole wheat sandwich thin.

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Date Last Reviewed: December 6, 2018

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RD

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