50 Surprising Under 100 Calorie Snacks to Munch On
It's true that eating healthy can always pose as a challenge to the busy mom. It's of course much easier to grab a handful of whatever the kids are having rather than seek out a certain snack. But the good news is, low calorie snacks are probably hiding all over the pantry, and they rarely require a special recipe -- making low calorie snacks totally grab-and-go! And we've got the scoop ...
Love munching throughout the day but want to stay fit? We spoke with five nutrition experts about their favorite healthy snacks under 100 calories: Madeline Basler of Real You Nutrition, organic chef Melissa Eboli, nutrition coach Kate Martino, Jill McKay of Narrow Road Fitness, and dietitian Pegah Jalali.
Graze without the guilt by learning how to snack smartly. From simple foods like a hard boiled egg or handful of nuts, to make-ahead recipes like vegan protein energy balls or stir-fried zucchini noodles, these mini meals are designed to keep health-conscious snackers full longer in between larger meals.
"It can be difficult to feel satisfied for long by only eating 100 calories, so it's important to include protein and/or fat with each snack, rather than just carbohydrates," Martino said.
With this extensive list of 50 nutritionist-approved snacks under 100 calories, we have curated plenty of ideas that will keep even the most ravenous of mid-afternoon hunger pangs at bay.
Baby Carrots with Hummus
Seven baby carrots dipped into two tablespoons of hummus are only 75 calories.
"Hummus is rich in monounsaturated and polyunsaturated fats and is a good source of fiber," Madeline Basler told Cafe Mom.
Plus, this snack is rich in protein so it will promote fullness longer.
One Frozen Fruit Bar
Frozen fruit bars like Outshine are simply made from whole fruit with no preservatives. But be careful: Even fruit bars under 100 calories can be high in sugar content (Outshine has about 14 grams of sugar and 60-70 calories per bar).
More from Cafe Mom: 5 Delicious Ways to Pair Ice Cream and Fruit
Banana-Almond Milk Smoothie
1/2 a frozen banana blended with one cup of unsweetened almond milk and ice is 80 calories.
"Bananas are rich in potassium and are a good source of fiber, free of fat, cholesterol, and sodium," Basler said. "Almond milk has more calcium than 1% milk, and if unsweetened, is lower in calories and carbohydrate than 1% milk."
Fat-Free Plain Greek Yogurt with Fruit
1/2 cup of 0% unsweetened Greek yogurt with 1/2 cup of strawberries is 95 calories.
"Strained Greek yogurt (not ones with thickening agents) is higher in protein than typical yogurt," Basler said. "Berries are one of the richest sources of antioxidants, which help to fight inflammation."
Whole Wheat Toast with Mashed Avocado
One-half thin wheat toast slice with one tablespoon of avocado is just under 100 calories.
"Slice bread thinly or have half a slice or just a few crackers to save calories — this helps make a light snack more satisfying," Kate Martino suggested.
More from Cafe Mom: 13 Wonderful Ways to Get More Avocado in Your Life
Nut Butter with Banana and Cinnamon
1/2 a banana with 1/2 tablespoon of almond butter and a sprinkling of cinnamon is just under 100 calories.
There's more than just peanut butter. Try dipping fruit into seasoned almond or cashew butter, suggested Kate Martino.
More From Cafe Mom: 7 Easy Healthy Breakfasts to Start Your Day Off Right
Homemade Banana "Ice Cream"
Two cups of banana "ice cream" is just under 100 calories.
This "nice cream" recipe from Melissa Eboli is made with just four ingredients: banana, coconut creamer, water, and cinnamon. Get the recipe here.
Vegan Protein Energy Balls
Two mini vegan protein energy balls are just under 100 calories.
These pumpkin-flavored raw vegan balls are made with honey, pumpkin purée, oats, and protein powder.
"My pumpkin energy balls are loaded with fiber, B vitamins, zinc, magnesium, vitamin A and vitamin C," said Melissa Eboli. "They are also made with honey and coconut oil: two important ingredients to help keep energy high."
Roasted Chickpeas
1/4 cup of roasted chickpeas is 75 calories.
"Simply drain a can of chickpeas and pat them dry," Jill McKay told Cafe Mom. "Sprinkle them with spices and roast in your oven or toaster oven until crispy. They are my current go-to snack when I want an alternative to popcorn."
More from Cafe Mom: 8 Superfoods That Help Kids Grow
Homemade Kale Chips
One cup of homemade kale chips is about 55 calories.
"Kale chips have a great crunch for minimal calories, so can be a satisfying option for a larger snack," Kate Martino advised.
Dark Chocolate Nibs
One tablespoon of dark chocolate nibs is 70 calories.
"Dark chocolate has been shown to help with brain health and heart health," said McKay. "This snack is rich in antioxidants. Just be careful to avoid dark chocolate with added sugar."
More from Cafe Mom: Dark Chocolate Haystacks Recipe
Tuna Salad-Stuffed Cucumber
1/2 hollowed-out cucumber stuffed with 1/4 cup of canned tuna is 70 calories.
“For fewer calories, mix your tuna with avocado instead of mayo," Martino said. "Tuna is a great source of lean protein, and when mixed with a little fat can be higher in calories, so putting it in a cucumber boat or on cucumber slices gives it a crisp crunch."
One Hardboiled Egg
One hardboiled egg is 78 calories.
Add some hot sauce or paprika to spice up a plain hardboiled egg.
More From Cafe Mom: 12 Surprising Facts About Eggs
Pistachios
20 roasted and salted pistachios are 80 calories.
"These are a nice, quick and easy snack that we don't have to think too much about," McKay said.
More from Cafe Mom: 10 Tempting Things to Do With Nuts
Scrambled Egg Whites with Cheese and Spinach Muffin Cups
One muffin cup of scrambled egg whites with 1 tablespoon of cheese and a small portion of spinach is 90 calories.
"Bake them ahead of time in a muffin tins to have them ready to grab on the go," McKay.
More from Cafe Mom: Secret Household Uses for the Incredible, Edible Egg
Whole Grain Crackers with Avocado and Feta Cheese
Three whole wheat crackers with (portioned) mashed avocado and 1/3 ounce of feta cheese are just under 100 calories.
"I chose to include whole wheat bread and crackers for this list to satisfy the craving for bread or something crunchy, which many people struggle to give up when cutting calories," said Martino.
Smoked Turkey Cold Cut Rollups
Two slices of turkey deli meat with two teaspoons of honey mustard are just under 100 calories.
"Spread about 2 teaspoons of honey mustard on two slices of smoked turkey and roll it up for a tasty and convenient snack," McKay said.
More from Cafe Mom: Deli Meats During Pregnancy: Is It Safe?
Frozen Dark Chocolate Bananas
1/2 a frozen banana dipped into 2 teaspoons of dark chocolate is 95 calories.
Make these refreshing treats ahead of time!
"Slice ½ a banana into four disks, McKay said. "Use a toothpick in each. Dip into 2 teaspoons of dark chocolate chips, melted. Let cool. Freeze before serving if desired."
Broccoli with Ranch Dressing
1/2 cup of broccoli dipped in 1 tablespoon of light ranch dressing is just under 100 calories.
Pair indulgent ranch dressing with raw broccoli for the classic veggies and dip snack, McKay suggested.
More from Cafe Mom: In Season: Broccoli
Edamame
1/2 cup of edamame is 95 calories.
These green soybeans are so low-calorie, that a couple of handfuls makes for a nutrient-dense snack, according to registered dietician Pegah Jalali.
More from Cafe Mom: 7 Delicious and Nutritious Kids' Snacks
Roasted Seaweed and Avocado
Two sheets of seaweed and 1/4 cup of avocado are just under 100 calories in total.
"I love sushi, so this snack is a little bit of a deconstructed sushi snack!" Jalali said. "Seaweed is high in iodine, but also contains magnesium. Avocados are a nutrition powerhouse: high in heart healthy monounsaturated fats and vitamin C. Together they are tasty, creamy, crunchy, and salty."
Olives
18 olives are just 90 calories.
"Olives are high in vitamin E and healthy fats like oleic acid — a monounsaturated fatty acid which has been associated with decreased inflammation and a reduced risk of heart disease," Jalali said. "They can help curb a salty tooth craving."
More from Cafe Mom: 10 Surprising Things to Do with Olive Oil
Stir-Fried Zucchini Noodles
One spiralized zucchini sautéed with a small onion in olive oil, soy sauce, and teriyaki sauce is just under 100 calories.
For this simple recipe from Jill McKay: spiralizd a small zucchini into noodles and sautée with one small onion in a tablespoon of olive oil. Then, remove from heat and toss with one tablespoon of low-sodium soy sauce, one tablespoon of low-sodium teriyaki sauce, and a smattering of sesame seeds.