20 Healthy Snack Ideas Under 100 Calories

When the afternoon slump striking , it can be beguiling to reach for the candy jar or swing by the pitch car . But while that sugar boot may sense satisfying at first , it quick evanesce away , sending you back for more unhealthy snack . Aresearch reviewnotes that citizenry who experience bigger dip in blood sugar report great hunger and lean to eat more calories overall than multitude with smaller dips in line of descent sugar . Over time , all those extra calorie can easily add up to system of weights gain .

Smart snack options , on the other hired hand , can have positive force : “ Snacking help to see to it origin cabbage does n’t drop too low , so you do n’t feel dizzy , weak , irritable , and hungry , ” tell Los Angeles – based dietitianMascha Davis , RDN , MPH , author ofEat Your Vitamins . In summation , incorporating regular mini - meals or snacks into your routine can lend helpful food to your diet , forestall overeating , and aid you keep up a hefty weight , fit in to areview of research .

When choose a waistline - friendly snack , look for low - small calorie option with nutritionary benefit .

Popcorn can be a healthy low-calorie snack when eaten in moderation.

To constringe your search , check out this list of 20 snack with few than 100 kilocalorie .

1 Cup of Blueberries

Do n’t let their diminished size fool you : Blueberriesare packed with telling benefits for weightiness and health . Research has shownthat these tiny ivory put up some of the highest tier ofantioxidantsamong uncouth fruits likebananasandapples . In fact , the U.S. Department of Agriculture ( USDA ) estimatesthat a single cup of unused blueberries packs more or less 14.4 milligram ( mg ) of vitamin C , making it a good source of the antioxidant . Plus , 1 loving cup of bracing blueberries only has about 84 calories . “ Keep them a minuscule frozen , and you ’ve got a crunchy , sweet treat , ” saysGregory L. Jantz , Ph.D. , an eating disorder specialist in Edmonds , Washington .

1 Hard-Boiled Egg

Boil up a batch of largeeggs , put them in the electric refrigerator , and you ’ve got an clamant bite that packs 6.3 gram ( gramme ) ofproteininto just 78 calories , grant to the USDA . Dr. Jantz recommends a high - protein snack such as ball for a midmorning or good afternoon nosh — the protein will keep you full and may help prevent gula later . Eggs are also one of the few food sources that offervitamin D , a central food for bone and general wellness , notes the National Institutes of Health ( NIH ): You ’ll tally roughly 1 microgram ( mcg ) per nut ( 7 percent day-after-day value ) , accord to the USDA .

Taste Test: Ants

1 Orange

Sometimes , the simple the collation , the effective . Oranges are a bully snack optionbecause they ’re gamey in helpful vitamin andfiber , and take only72 small calorie each . A undivided orange provides nearly 3 g of fiber , making it a good source , as well as a whopping 82 mg of vitamin C , an excellent origin . “ Vitamin C is an authoritative nutrient forimmune subroutine , skin health , and lung health , ” Davis read . Plus , the fact that you have to drop time flake off and sectioning orange may help you savor your snack , preventing additional snacking after .

1 Cup of Strawberries

A 1 - cup dish out of slicedstrawberriesis a proficient source of fiber with about 3 g , and it ’s an excellent informant of vitamin C with 97.6 mg per cup , according to the USDA . At the same time , these red yield set you back only 53 kilocalorie . “ They ’re a bully , luscious snack whenever in season , ” Jantz say . And when they ’re out of season ? Frozen strawberries can be just as healthy , he says .

1 Piece of String Cheese

“ [ String cheese ] is a thoroughgoing preportioned snack that ’s easy to eat on the go , ” Davis order . Choose one stick of part - skimming mozzarella train cheese , and you ’ll final 84 calories and a whopping 6.7 g of protein , concord to the USDA . Plus , drawstring cheese is a in force source ofcalcium , a primal mineral for pearl health , notes the NIH .

½ Cup of Oatmeal

When the afternoon economic crisis rolls around , toss some oat into the microwave oven . A ½-cup serving ofoatmealcooked in water system stop just 83 kilocalorie , accord to the USDA . You ’ll also get 4 g of fiber , “ which will help keep you full and also regulate bowel movements , ” Davis notes . Finish with a sparge ofcinnamonto add flavor without sending your blood sugar levels soar . ( Onestudyeven suggested that cinnamon may help lower blood line sugar in healthy people , though more enquiry is needed . )

A Handful of Almonds

Nuts such as almonds are a majuscule source ofplant protein(6.2 g per ounce ) and vitamin tocopherol ( 5.8 mg , making it an excellent source),according to the USDA . “ The protein will help keep you full , while vitamin E has authoritative antioxidant properties that will support your overall health , ” Davis order .

Plus , almonds offer heart - healthy , cholesterol - turn down monounsaturated adipose tissue , fit in to theAcademy of Nutrition and Dietetics . In fact , one studyfound that take almonds in place of a carb source ( like bread or muffins ) reduced cholesterin and belly fat in hoi polloi with elevatedLDL “ high-risk ” cholesterollevels . So rather of reaching for that coffeehouse gem for an energy boost , seize some almonds to top executive you through the good afternoon . Keep in psyche that 1 ounce ( oz ) , which is about a handful , of almonds bring home the bacon 204 calories , so keep your serving to 0.5 oz to stay within the 100 - calorie demarcation line .

¼ Cup of Dried Cranberries

dry cranberry make a sourish kickshaw that ’s easy to eat on the go . Plus , this bite is loaded with antioxidants like quercetin , which can help oneself cut harmful oxidative scathe in the organic structure , Davis says . Stick to a ¼-cup of low- or no - lolly dried cranberries with fiber added for100 calories , and you ’ll tally 10 M of fibre ( an first-class source ) to boot !

8 Baby Carrots With 1 Tablespoon of Dip

Eight in the raw baby carrots have just42 caloriesand propose a great source of beta carotin and lutein , which are “ two significant nutrient for eye wellness , ” Davis sound out . Pair the carrot with a tablespoonful ( tbsp ) of a dip likehummus(30 calories ) , which offer pick fibre ( 1 g ) , protein ( 1.5 g ) , and a dose of goodly fat ( 1.3 g ) , and you ’ll feel satisfied until your next repast , she total .

1 Slice of Raisin Bread

For a tidy morning snack that savour like a effete treat , essay a musical composition of Ezekiel sprouted cinnamon raisin breadstuff . With 80 calories , 2 gram of fiber , and 4 g of protein per slice , asone product from Food for Life notes , you may go ahead and top this bread with 1 teaspoonful ( tsp ) of ball butter .

1 Cup of Cheerios

This classic children ’s bite can work for adult , too , Jantz articulate . In fact , you may enjoy an full cupful of crunchy Cheerios for a healthy snack that ’s only 104 calories . You ’ll also score nearly 3 g of fiber , meaning it ’s a good source , and some atomic number 20 ( about 100 mg),according to approximation from the USDA . To make the whole - metric grain goodness last , take a pool cue from kid , and eat on them one by one .

Berry Smoothie

“ Smoothies are an easy way to pack in a bunch of nutrient and even abstract some extra veggie into your diet , ” Davis says . For a low - cal sweet talker snack that put up tons of vitamins and mineral , she propose blending a handful of rooted spinach ( some 32 gram calorie per ½-cup ) , 1 tsp of dried spirulina ( roughly7 large calorie ) , a ½-cup of flash-frozen blueberry ( 40 small calorie ) , and 1 cupful of unsweetened almond Milk River ( 39 large calorie ) . Spinach , for example , is a unspoilt source of calcium ( 145 magnesium ) and iron ( 2 mg ) in ½ cupful , according to the USDA .

1 to 2 Cups of Fresh Melon

Mixing different types of melons give your appreciation buds a flavor burst fill with aliment , while making your collation feel more substantial . “ It ’s coloured , and when serve cold , it satisfies any sweet tooth , ” saysJanet Colson , Ph.D. , RD , a prof of nutrition at Middle Tennessee State University in Murfreesboro . Melons typically have between 45 and 60 calories per cup , diced ; go for a intermixture ofwatermelon , cantaloupe , and honeydew , and enjoy 1 to 2 cup for a satisfying collation .

1/3 Cup of Edamame

Edamame ( soja bean ) is loaded with protein and fiber , say Davis . You ’ll also get a short chip of satiating juicy . It ’s this three of nutrients that makes a good , satisfying bite , Davis note . secure of all , a 1/3 - cup serving of the shelled variety packs only63 calories .

3 Cups of Air-Popped Popcorn

At just 31 calorie per cupful , unbuttered zephyr - poppedpopcorn is the consummate foodto reach for when the urge to manoeuver to the vending machine hits . By using an air popper , you get the fibre boost ( 3.48 g per 3 cups , making it a good informant ) without the excess fat and salt of prepackaged varieties , remark the American Heart Association ( AHA ) . Enjoy 3 cups of the unbuttered version for under 100 kilocalorie , and “ run through it one kernel at a time to make it last longer , ” Dr. Colson propose .

Raw Veggies and 2 Tablespoons of Low-Fat Ranch Dressing

Choppedbroccoli(29.6 kilogram calorie per cup ) , cultivated celery ( 9 gram calorie per large stalk ) , and sliced green bell shape peppers ( 18 nutritionist’s calorie per cup ) are unsubdivided yet crunchy snacks you’re able to enjoy in abundance . “ bare-ass veggies are a great source of fiber , a nutrient that helps keep you full , ” Davis says . savor them with 2 tbsp of low - fat ranch dressing ( 35 calories ) for dipping .

2 Tablespoons of Hummus

Measure out 2 tbsp of hoummos , which clocks in at roughly82 calories , and scoop up it up with a spear of cucumber ( 1.5 calories ) or a stalk of celery ( 9 calories ) for a 100 - nutritionist’s calorie collation option . “ hoummos is a undecomposed origin of protein , and vegetable have fibre , which attain this a cheering snack , ” saysJessica Levinson , RD , who ’s in individual practice in New Rochelle , New York .

Small Latte With Skim Milk

The next metre you could apply an afternoon energy boost , apply snacktime as an excuse to get your java mess . Besides , coffee has a gross ton of health benefit ! For instance , inquiry suggeststhere may be an association between coffee consumption and a reduced endangerment of type 2 diabetes , though extra studies are needed . Order your caffe latte with skim milk , and skitter the flavored syrup to lower sugar and calories . “ red-hot beverages are satiating , and lattes are mostly milk , which is a undecomposed source of protein and Ca — a nutrient many masses are lacking , ” Levinson says . Just 1 cupful of skim milk propose 83 gram calorie , 8.4 g of protein , and 325 mg ( an splendid source ) of calcium , according to the USDA .

½ Cup of Cottage Cheese With Cucumbers

Low - fat bungalow cheese has93 caloriesin a ½-cup serving . copulate it with ½ cup of crunchy cucumber at 9 calories , and you have yourself a hydrating and fill bite . “ bungalow cheeseflower is a good source of protein , and cucumber are full-bodied in water , which stand for they fill you up without a lot of kilogram calorie , ” Levinson explains .

Nonfat Greek Yogurt

A ½-cup serving of Greek yoghurt is a square , healthy snack that ’s easy to grab on the go . “ Greek yogurt is high in protein and calcium , which are significant nutrients for bone health , ” Davis pronounce . This collation is also chock - full ofprobiotics , which advertize gut wellness , she adds . prefer a juicy - free variety tostay under the 100 - calorie mark ; plus , jam in a thumping 16.1 g of protein and 173 mg of calcium , construct for a good source , per small container , accord to the USDA .

Additional reporting byBrianna Steinhilber .

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Reyna Franco , RDN , is a New York City – based dietitian - nutritionist , certified specialist in play dietetics , and certified personal trainer . She is a diplomate of the American College of Lifestyle Medicine and has a master ’s degree in nutrition and exercise physiology from Columbia University .

In her private practice , she provides medical nutrition therapy for weight management , sports nutrition , diabetes , cardiac disease , renal disease , GI disorder , cancer , solid food allergies , eat disorders , and childhood aliment . To serve her diverse patients , she show cultural sensibility and noesis of accustomed food practices . She applies the tenets of lifestyle medicine to foreshorten the risk of chronic disease and meliorate health final result for her patients .

Franco is also a corporate wellness consultant who carry on health counseling and seminars for organizations of every size of it . She taught sports nourishment to aesculapian students at the Albert Einstein College of Medicine , teach life bicycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College , and precepts aliment students and interns . She create the sports nutrition revolution for the New York Distance Dietetic Internship syllabus .

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She is the chairman of the American College of Lifestyle Medicine’sRegistered Dietitian - NutritionistMember Interest Group . She is also the financial officer and secretaire of the New York State Academy of Nutrition and Dietetics , having previously served in many other leadership purpose for the governing body , including as past prexy , awards committee chair , and grant committee chairperson , among others . She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics , too .

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