25 Healthy Snack Ideas Under 100 Calories: Your Guide to Guilt-Free Snacking

Looking for healthy snack options that won't derail your diet? This guide unveils 25 delicious and satisfying snacks, all clocking in at 100 calories or less. Discover how to enjoy your favorite treats without the guilt, manage your weight effectively, and stay energized throughout the day.

Why Choose Low-Calorie Snacks?

• Weight Management: Control your calorie intake to achieve or maintain a healthy weight.
• Increased Energy: Prevent energy crashes by fueling your body with nutritious, light snacks.
• Satisfy Cravings: Enjoy small portions of your favorite foods to curb cravings without overindulging.

Delicious Snacks Under 100 Calories

These options prove that healthy eating doesn't mean sacrificing flavor. From sweet to savory, there's something for everyone.

1. Slow-Churned Ice Cream

• Indulge Smartly: Enjoy 1/2 cup of slow-churned ice cream.
• Lower Fat, Same Creaminess: This process reduces fat and calories, preserving the texture.
• Nutritional Highlights: 2g saturated fat, 45mg sodium, 20mg cholesterol, 15g carbs.

2. Microwave Popcorn

• Volume Snack: 6 cups of microwave popcorn for just 100 calories.
• Fiber-Rich: High in fiber, promoting fullness.
• Expert Tip: Joan Salge Blake, RD, emphasizes the satisfying chewing experience.
• Nutritional Highlights: 0.5g saturated fat, 220mg sodium, 0mg cholesterol, 24g carbs, 6g fiber.

3. Cottage Cheese and Cantaloupe

• Protein Powerhouse: 1/2 cup cottage cheese delivers 14g of protein.
• Satisfying Combo: Enjoy with a small wedge of cantaloupe.
• Nutritional Highlights: 0.7g saturated fat, 468mg sodium, 5mg cholesterol.

4. Crackers with Cheese

• Classic Snack: Choose whole-grain crackers for added fiber.
• Portion Control: Use one slice of low-fat cheese over three crackers.
• Nutritional Highlights: 1.2g saturated fat, 397mg sodium, 7mg cholesterol.

5. Almonds

• On-the-Go Snack: 14 almonds are convenient and filling.
• Rich in Fiber and Protein: Keeps hunger at bay.
• Nutritional Highlights: 0.63g saturated fat, 0mg sodium, 0mg cholesterol.

6. Whole-Grain Pretzel Sticks

• Convenient Choice: 6 whole-grain pretzel sticks.
• Low-Fat and Sugar-Free: Provides over 3g of fiber.
• Nutritional Highlights: 0.4g saturated fat, 257mg sodium, 0mg cholesterol.

7. Baked Apple

• Healthy Twist: Baked apples taste like dessert.
• Same Benefits: Provides the same vitamins and fiber as fresh apples.
• Calorie-Free Spice: Add cinnamon for extra flavor.
• Nutritional Highlights: 0g saturated fat, 2mg sodium, 0mg cholesterol.

8. Cheese-Stuffed Pita Pocket

• Satisfying Bite: Whole-grain pita with 1/2 ounce part-skim ricotta cheese.
• Fiber and Protein: Helps keep you full.
• Nutritional Highlights: 0.8g saturated fat, 149mg sodium, 4mg cholesterol.

9. Blueberry Smoothie

• Antioxidant Boost: Blend 1/3 cup nonfat yogurt, 2/3 cup frozen blueberries and ice.
• Refreshing and Slowing: Take more time to finish.
• Nutritional Highlights: 0g saturated fat, 59mg sodium, 2mg cholesterol.

10. Edamame

• Nutrient-Rich: 1/3 cup provides over 8g of protein and 4g of fiber.
• Excellent source of iron: You’ll get nearly 10% of your recommended daily allowance of iron.
• Nutritional Highlights: 0.5g saturated fat, 4.5mg sodium, 0mg cholesterol.

11. Frozen Mango Cubes

• Sweet Treat: 3/4 cup is like "frozen candy."
• Vitamin C Boost: Provides 60% of your daily recommended allowance.
• Nutritional Highlights: 0g saturated fat, 0mg sodium, 0mg cholesterol.

12. Baby Carrots with Hummus

• Crunchy and Satisfying: 8 baby carrots with 2 tablespoons of hummus.
• Vitamin A and Protein: Excellent source of vitamin A and provides protein.
• Nutritional Highlights: 0.4g saturated fat, 210mg sodium, 0mg cholesterol.

13. Apple Slices With Peanut Butter

• Sweet and Salty: Sweet apples with unsalted peanut butter.
• Portioning: Use no more than 2 teaspoons of peanut butter.
• Nutritional Highlights: 0.8g saturated fat, 2mg sodium, 0mg cholesterol.

14. Yogurt With Sunflower Seeds

• Textured Treat: 1/2 cup nonfat plain yogurt with a teaspoon of sunflower seeds.
• Unsalted is Key: To avoid excess sodium.
• Nutritional Highlights: 0.26g saturated fat, 0mg sodium, 0mg cholesterol.

15. Nonfat Greek Yogurt with Honey

• Creamy and Filling: 1/2 cup nonfat Greek yogurt with 12g of protein
• Natural Sweetener: Drizzle with a teaspoon of honey.
• Nutritional Highlights: 0g saturated fat, 53.5mg sodium, 0mg cholesterol.

16. Half a Baked Potato with Salsa

• Loaded with Vitamin C: Microwave a half potato and spice it up
• Nutrient-Packed Skin: Retain the fiber and vitamins. Spread with a heaping tablespoon of salsa.
• Nutritional Highlights: 0g saturated fat, 124mg sodium, 0mg cholesterol.

17. Frozen Yogurt Sandwich

• Healthy Alternative: Nonfat frozen yogurt is a low-calorie alternative to ice cream. If possible, look for no added sugar.
• Easy to Make: Spread two tablespoons of nonfat frozen yogurt between two graham cracker squares.
• Nutritional Highlights: 0.13g saturated fat, 104mg sodium, 1mg cholesterol.

18. Pistachios

• Good Fats: Most fat content is unsaturated.
• Protein and Fiber Rich: Eat 20 pistachios that are raw or dry roasted without salt.
• Nutritional Highlights: 0.8g saturated fat, 0mg sodium, 0mg cholesterol.

19. Frozen Banana Pop

• Creative Fruit Addition Slice then coat each half of a banana with an ounce of low-fat plain yogurt.
• Guilt-Free Treat: Freeze banana and yogurt coated slices for better taste.
• Nutritional Highlights: 0.35g saturated fat, 3mg sodium, 7mg cholesterol.

20. Tomato Soup

• Disease Fighting Nutrients Be sure to buy canned soup, look for "low sodium" labels, and check the calorie count.
• Low in calories: The soup is full of disease-fighting nutrients, no cholesterol, and less than 1 gram of saturated fat.
• Nutritional Highlights: 0.19g saturated fat, 471mg sodium, 0mg cholesterol.

21. Dry Oat Squares Cereal

• Easy, Low-Calorie Snack: A convenient way to enjoy if you don't want milk.
• Whole-Grain Benefits: Be sure to stay away from very sweetened varieties.
• Nutritional Highlights: 0.17g saturated fat, 83mg sodium, 0mg cholesterol.

22. Grapes

• Hydrating and Filling: About a cup provides 100 calories.
• Vitamin Rich: Source of vitamin K and manganese, and contain some fiber.
• Nutritional Highlights: 0.1g saturated fat, 2mg sodium, 0mg cholesterol.

23. Smoked Salmon Pinwheel

• Savory and Protein-Rich: This will give you a snack under 60 calories.
• Heart-Healthy: Spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon and roll it up to get omega-3 fatty acids.
• Nutritional Highlights: 1.6g saturated fat, 495mg sodium, 13mg cholesterol.

24. Jicama Sticks and Salsa

*Jicama root is one veggie that's often overlooked because it is incredibly low in calories. This snack is about 100 calories.

Tips for Successful Low-Calorie Snacking

• Plan Ahead: Prepare snacks in advance to avoid unhealthy impulse choices.
• Portion Control: Measure out snacks to stay within your calorie goals.
• Read Labels: Pay attention to serving sizes and nutritional information.
• Listen to Your Body: Eat when you're hungry, and stop when you're satisfied.

Enjoy delicious, low-calorie snacks

With these 24 options, you can enjoy snacks guilt-free while staying on track with your health and weight management goals. Enjoy your favorite flavors responsibly.