• Maria Peftouloglou

20 Healthy Snack Ideas Containing 100 Calories or Less


Disclaimer: This blog contains nutritional information intended for personal use, informational and educational purposes only and may not be used as a substitute for professional advice and should not be relied on as health or personal advice. Always seek the guidance of a qualified dietitian or medical profession. Your use of this website and the information contained herein is solely at your own risk.


Many health experts or nutritionists nowadays suggest eating small snacks between your main meals. But many times it is hard to find light snacks that are quick to make and that can keep you full for longer. These are some snacks that can help you maintain or lose weight while providing your body with the essential nutrients it needs.

1. 100 grams of yogurt (100kcal)

Try plain Greek yogurt without added fruit or sweeteners and with low fat (2%).

2. 1 cup of blueberries (83kcal)

Blueberries are one of the few snacking choices that are packed with antioxidants and are low calorie. Tip: You can freeze them and have a crunchy, sweet treat.

3. 2 tablespoons hummus and carrot sticks (100kcal)

Hummus is rich in protein, ideal for a post-workout snack. Do not overdo it though; it contains many calories when consumed in large quantities.

4. 35 pistachios (100kcal)

Nuts are a very healthy choice as a snack but be careful as they are high in calories if eaten in large quantities.

5. 1 hard-boiled egg (78kcal)

Filled with 6 grams of protein, a hard-boiled egg is a high-protein snack that can keep you full and can prevent you from overeating.

6. 1 orange (60kcal)

Oranges are high in vitamins and fibre, and low in natural sugars.


7. 2 cups of strawberries (92kcal)

Eaten either fresh or frozen, strawberries are healthy and delicious. Rich in antioxidants, they are a great source of vitamin C and manganese and according to Healthline, strawberries contain the least amount of calories out of all the berries.


8. 1 ½ cup of fruit salad

Always choose fresh seasonal fruits over canned ones as the latter usually contains more sugar.

9. 6 cups of popcorn

When you make them without oil, such as in the microwave, popcorn has less calories while satisfying you at the same time.

10. A handful (10-15) of almonds (100kcal)

Nuts are full of protein and healthy monounsaturated fats. A study by the Journal of the American Heart Association in 2015 showed that consuming almonds in place of carbs reduced cholesterol and belly fat and boosted heart health.

11. ½ cup of cottage cheese and 1 cup of cucumber slices (97kcal)

Cottage cheese is a good source of protein and cucumbers are rich in water (meaning they fill you up and contain fewer calories). The combination is a hydrating yet filling snack.

12. Mini quesadillas (100kcal)

Try this recipe: Sprinkle an ounce of grated low-fat cheddar cheese over a corn tortilla, fold in half and microwave for 20 seconds.

13. Baked apple (95kcal)

Baked apples are sweet but have the same vitamins and fibres as when they are fresh. Tip: you can sprinkle cinnamon on top; it has no calories!

14. ½ cup of pineapple (57kcal)

Loaded with nutrients and full of enzymes that can ease digestion, a small helping of pineapple can keep you full and boost your immune system.

15. 1 ½ kiwi (61kcal)

Kiwi is full of nutrients like vitamin C, vitamin K, vitamin E, folate and potassium. Also, it can help boost your immunity system and manage blood pressure.


16. cup of edamame (92kcal)

Edamame can be found in ready-to-eat containers in supermarkets and just a small portion contains 8 grams of protein and 4 grams of fibre which helps to keep you full for longer. Plus, it is nearly 10% of your recommended daily allowance of iron.

17. 9 apple slices (53kcal)

An apple a day keeps the doctor away. Apples can easily be found in supermarkets shelves and make for a great ready-to-eat snack which have 0 grams of fat.


18. 1 small banana (90kcal)

Bananas are rich in vitamin C and are full of potassium, which makes them a good choice as a post-workout snack.


19. ½ cup of sliced peaches and 30 grams of prosciutto (100kcal)

Peaches are packed with nutrients and antioxidants, and helps to improve the skin’s ability to retain moisture, thus improving overall skin texture. Though it should not be eaten on a daily basis since it is high in fat and sodium. A portion of prosciutto has 2% of the iron you need each day and contains trace amounts of zinc, niacin and vitamin B12. The combination makes for the perfect sweet-savoury snack.

20. ¾ red raspberries (64kcal)

According to Healthline, red raspberries have only 64 calories and 8 grams of fibre. And since they are made up of 85% water, they are a perfect low-calorie snack.



About Maria Peftouloglou


A creative multilingual Fashion BA graduate with experience in PR, journalism, and graphic design and a passion for writing and travelling.

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