50 Surprising Under 100 Calorie Snacks to Munch On

Joanna Fantozzi | Mar 15, 2018 Food & Party
50 Surprising Under 100 Calorie Snacks to Munch On
Image: SpeedKingz/Shutterstock


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.

  • Air-Popped Popcorn Seasoned with Romano Cheese

    Popcorn Bowl
    BW Folsom/ Shutterstock

    Two cups of air-popped popcorn with one tablespoon of Romano cheese is 82 calories. 

    Instead of using fattening butter, Basler suggests seasoning the popcorn with Romano cheese.

  • Small Apple with Peanut Butter


    One small apple with 1/2 tablespoon of peanut butter is 97 calories.

    Apples are high in fiber and peanut butter is protein-rich, so this snack will keep hunger pangs away for a long time, said Basler.

  • 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

  • One Kind Mini Bar

    Kind Bar

    Granola bars have a bad reputation for masquerading as healthy snacks when they're really loaded with sugar and high in calories. But certain granola bars are smaller and pack fewer calories per bite, like Kind Minis which are all between 80 and 100 calories.

  • Banana-Almond Milk Smoothie

    Banana almond milk smoothie
    Lecic/ Shutterstock

    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

    Avocado Toast
    Alexander Prokopenko/ Shutterstock

    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

  • Baked Chips with Salsa

    Chips salsa
    Chris Rubino/ Shutterstock

    Eight baked chips plus one serving of salsa are just under 100 calories.

    Make homemade baked chips to avoid going over the calorie limit. 

  • Babybel Light Cheese with Triscuits

    Babybel with Triscuits
    Madeline Basler

    Babybel Light Cheese with 5 Triscuits is 93 calories. 

    "Cheese is rich in calcium, and phosphorus," Basler said.  "The cheese provides 7 grams of protein, over 200 mg of calcium and is still low in calories."

  • String Cheese with Celery

    String cheese celery
    Madeline Basler

    One skim milk string cheese and two stalks of celery are 92 calories.

    "Celery is rich in vitamin K and folate but most of its nutrients come in the form of phenolic antioxidants, which provide the anti-inflammatory protection," Basler said. 

  • Nut Butter with Banana and Cinnamon

    banana and peanut butter
    StepanPopov/ Shutterstock

    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

  • Cottage Cheese with Honey

    Cottage cheese honey
    Goskova Tatiana/ Shutterstock

    1/2 cup of cottage cheese plus a drizzle of honey is just over 90 calories.

    "Cottage cheese is thick and creamy, so it's satisfying for the low calories," said Kate Martino. "It's also high in protein."

  • Homemade Banana "Ice Cream"

    Banana ice cream healthy
    Melissa Eboli

    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

    protein energy balls
    Melissa Eboli

    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.

    Get the recipe here.

  • Hardboiled Egg Whites with Celery


    Three hardboiled egg whites with two stalks of celery are just under 100 calories.

    "The egg white has the bulk of the protein in an egg, plus only 17 calories, zero fat, and zero cholesterol," Madeline Basler said. 

  • Canned Vegetable Soup

    vegetable soup
    Ildi Papp/ Shutterstock

    One serving of canned light vegetable soup is 80 calories.

    "A healthy lunch under 100 calories is a good, old-fashioned can of vegetable soup," McKay said.  "Again, this one tends to be higher in sodium, so read labels!"

  • Dark Chocolate Nibs

    chocolate nibs
    marekuliasz/ Shutterstock

    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

  • Quinoa Cooked in Vegetable Broth


    1/3 cup of cooked quinoa in vegetable broth is about 90 calories.

    "Quinoa is filled with protein and fiber," McKay said. "Spices are your friend, so spice it up any way you like!"

  • Tuna Salad-Stuffed Cucumber

    Cucumber with tuna
    simpeimage/ Shutterstock

    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."

  • Dill Pickles

    Marie C Fields/ Shutterstock

    Two dill pickles are 14 calories.

    "These can be high in salt, but we can eat a lot of them while staying under 100 calories," said McKay.  "Believe it or not, 30 dill pickle spears are roughly 90 calories, but I don't recommend eating that much!"

  • One Hardboiled Egg

    hardboiled egg
    Piyathep/ Shutterstock

    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

  • Organic Beef Jerky


    One large piece of beef jerky is about 80 calories.

    "This snack is great for protein, but maybe not so great when it comes to sodium intake," McKay said. "It's a good snack in a pinch, especially when exercising and sweating."

  • Cocktail Shrimp


    12 cocktail shrimp in hot sauce are about 90 calories.

    Fresh shrimp is a safe bet for a tasty snack that is surprisingly low-calorie, McKay said. 

  • Jicama Salsa

    jicama salsa
    cobraphotography/ Shutterstock

    One cup of sliced jicama mixed with one serving of salsa is roughly 50 calories. 

    Don't be afraid to think outside the box, advised Jill McKay with this flavorful snack idea. 

  • 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

  • Sushi


    Two pieces of sushi are 90 calories.

    Skip out on the spicy tuna mayo and opt for brown rice instead of white for this healthy on-the-go snack, as suggested by Jill McKay. 

  • Plain Frozen Yogurt

    Frozen Yogurt

    A child's size portion of plain frozen yogurt (about 2 ounces) is 90 calories.

    Now is not the time to load up on toppings! This idea for a small treat from Jill McKay is a smart way to satisfy a sweet tooth.

  • Seasoned and Microwaved Sweet Potato


    A small sweet potato is just under 100 calories.

    "Avoid the butter to avoid those extra calories and season with your favorite spices," McKay said.  "Microwave the small sweet potato and it will be ready in no time."   

  • Scrambled Egg Whites with Cheese and Spinach Muffin Cups

    egg omelette with cheese and spinach.
    Azra H/ Shutterstock

    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

    avocado, crackers, and cheese
    sc0rpi0nce/ Shutterstock

    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.

  • Cucumber and Cream Cheese Rollups

    Cucumber and cream cheese rollups
    AS Food Studio/ Shutterstock

    One cup of sliced cucumber and 1 ounce of light cream cheese is just under 100 calories.

    Indulge in the flavor of a bagel lunch without actually eating the bagel, with this snack from Jill McKay.

  • Hummus-Stuffed Mini Bell Pepper


    Two mini bell peppers stuffed with a tablespoon of hummus is under 100 calories.

    "These are colorful, healthy, and delicious for about 75 calories total," said McKay.

  • Smoked Turkey Cold Cut Rollups

    Turkey Deli Meat
    Faith Lohr/ Shutterstock

    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?

  • Handful of Almonds


    12 almonds are about 84 calories.

    "Raw almonds are very healthy," McKay said. "They have healthy fat, plenty of protein and fiber, and are considered a low-carb snack. They can help us feel full and sustain that feeling for quite some time."

  • Dried Figs

    Dried figs
    Brian Yarvin/ Shutterstock

    Two medium dried figs are about 75 calories.

    Plenty of fiber, vitamins, and a hint of sweetness make a couple of dried figs a perfect mini snack, said McKay.

  • Frozen Dark Chocolate Bananas

    Chocolate Bananas
    Tatiana Volgutova/ Shutterstock

    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

    Broccoli and dip
    A_Lein/ Shutterstock

    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

  • Caprese Salad with Feta Cheese


    A caprese salad with a medium tomato and 1 ounce of feta cheese with basil leaves is 90 calories.

    "Add some fresh basil, balsamic vinegar, or lemon juice for a healthy and low-calorie snack," McKay said. 

  • Pita Pocket with Ricotta Cheese

    Ricotta and Pita Bread
    AllNikArt/ Shutterstock

    1/2 whole grain pita pocket stuffed an ounce of fresh ricotta cheese is about 80 calories.

    Jill McKay recommended this snack especially for the fiber and protein. 

  • Guacamole-Stuffed Egg Whites

    Guacamole-stuffed egg whites
    SK Photography 87/ Shutterstock

    One egg white cut in half, and stuffed with two tablespoons of guacamole, is just under 100 calories.

    Don't know what to do with leftover egg yolks? Jill McKay said that she uses them in a potato salad. 

  • 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

  • Dark Chocolate-Stuffed Raspberries

    Pegah Jalali

    15 chocolate chip-stuffed raspberries are just under 100 calories.

    "Raspberries are filled with fiber and vitamin C and dark chocolate chips are a good portion-controlled way to enjoy something sweet and decadent," Jalali said. 

  • Frozen Grapes

    Frozen grapes in a bowl
    Creative Family/ Shutterstock

    One cup of frozen grapes is 62 calories.

    "Frozen grapes take on this amazing, explode-in-your-mouth texture," Jalali said. "Plus, grapes have potassium, vitamin C, and antioxidants (including resveratrol, which is what makes wine heart-healthy!)."

  • Roasted Seaweed and Avocado

    Roasted seaweed and avocado slices
    Pegah Jalali
    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

    Olives in bowl
    mastersky/ Shutterstock

    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. 

  • Low-Calorie Portions of Any Fruit


    Two cups of strawberries are 95 calories.

    It's easy to eat portioned amounts of practically any fruit for well under 100 calories according to McKay, making it the perfect low-calorie snack!

eating habits eating healthy fruit healthy choices healthy habits kitchen nutrition weight loss

More Slideshows