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.
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“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.
Instead of using fattening butter, Basler suggests seasoning the popcorn with Romano cheese.
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.
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“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.”
“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.”
“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.
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Make homemade baked chips to avoid going over the calorie limit.
“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.”
“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.
There’s more than just peanut butter. Try dipping fruit into seasoned almond or cashew butter, suggested Kate Martino.
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“Cottage cheese is thick and creamy, so it’s satisfying for the low calories,” said Kate Martino. “It’s also high in protein.”
This “nice cream” recipe from Melissa Eboli is made with just four ingredients: banana, coconut creamer, water, and cinnamon. Get the recipe here.
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.”
“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.”
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“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.
“The egg white has the bulk of the protein in an egg, plus only 17 calories, zero fat, and zero cholesterol,” Madeline Basler said.
“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 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.”
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“Quinoa is filled with protein and fiber,” McKay said. “Spices are your friend, so spice it up any way you like!”
“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.”
“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!”
Add some hot sauce or paprika to spice up a plain hardboiled egg.
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“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.”
Fresh shrimp is a safe bet for a tasty snack that is surprisingly low-calorie, McKay said.
Don’t be afraid to think outside the box, advised Jill McKay with this flavorful snack idea.
“These are a nice, quick and easy snack that we don’t have to think too much about,” McKay said.
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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.
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.
“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.”
“Bake them ahead of time in a muffin tins to have them ready to grab on the go,” McKay.
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“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.
Indulge in the flavor of a bagel lunch without actually eating the bagel, with this snack from Jill McKay.
“These are colorful, healthy, and delicious for about 75 calories total,” said McKay.
“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.
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“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.”
Plenty of fiber, vitamins, and a hint of sweetness make a couple of dried figs a perfect mini snack, said McKay.
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.”
Pair indulgent ranch dressing with raw broccoli for the classic veggies and dip snack, McKay suggested.
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“Add some fresh basil, balsamic vinegar, or lemon juice for a healthy and low-calorie snack,” McKay said.
Jill McKay recommended this snack especially for the fiber and protein.
Don’t know what to do with leftover egg yolks? Jill McKay said that she uses them in a potato salad.
These green soybeans are so low-calorie, that a couple of handfuls makes for a nutrient-dense snack, according to registered dietician Pegah Jalali.
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“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 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!).”
“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.”
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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.
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!
