Snacks are more than just food. Lovers meet, friends bond, and families come together over snacks. Not to mention the ‘me time’ that we need from time to time. But the habit of snacking can go terribly wrong if you don’t keep the calories to a minimum. Because, let’s face it, most of us go overboard with it and face the consequences later.
How can you snack guilt-free and not face any repercussions? Well, keep the dangerous trans fats away and the calories under 100. Check out this list of 25 yummy and healthy snack ideas under 100 calories to fill your tummy and curb your cravings.
25 Best Snacks Under 100 Calories
1. Full-Fat Yogurt
Serving – ½ cup; Calories – 74.5
Full-fat yogurt is a rich source of probiotics, proteins, calcium, potassium, magnesium, vitamin C, folate, and healthy fats. Consuming full-fat yogurt is more beneficial instead of skim milk yogurt (1). You will remain full for a long time and get all the benefits of nutrients in the full-fat yogurt. A study also found that consuming full-fat yogurt can help lower the risk of depression (2).
Serving – 1 large; Calories – 78
Hard boiled or soft boiled eggs are amazing sources of water-soluble and fat-soluble vitamins, proteins, and antioxidants. Consuming one egg will give you energy and keep you full for at least an hour. It will also help strengthen your immunity and bones as vitamin D in eggs is essential for calcium absorption (3).
3. Strawberries And Semi-Sweet Dark Chocolate
Serving – ½ cup strawberries and 1 tablespoon dark chocolate; Calories – 85
Strawberry and chocolate is a timeless combination. You can enjoy half a cup of strawberries and semi-dark chocolate if you are craving for something sweet and yet not fall off the “healthy” wagon. Buy semi-dark chocolate chips and melt a tablespoon of them. That’s all you need to do to get a good dose of vitamin C, dietary fiber, and feel good hormones from this yummy snack.
Serving – 1 medium; Calories – 95
At 95 calories, apple is a good way to keep your tummy filled for at least an hour. Apple is loaded with nutrients that help protect the heart and prevent the risk of diabetes, cancer, and asthma (4). If you need to stay full for more than an hour, you can add a tablespoon of almond butter and enjoy a sweet and sour snack.
5. Celery And Vinegar
Serving – 1 large celery stalk, 1 tablespoon vinegar; Calories – 19.01
Celery is touted as a negative calorie food, meaning, you expend more energy digesting it than the number of calories you get by consuming it. It’s a great fat burner, and the crunchy texture is great for curbing all that craving for salty munchies.
6. Carrot And Hummus
Serving – 50 g carrot and 3 tablespoons hummus; Calories – 92
Baby carrot and hummus is a yummy and healthy combo that contains good carbs, protein, and healthy fats. Carrots are good sources of vitamins A, K, and folate and minerals like calcium, potassium, phosphorus, and magnesium. Chickpeas, the main ingredient of hummus, contain about 3 g of protein and are good sources of other vitamins and minerals. You will definitely not feel hungry for at least 2 hours if you have this snack.
Serving – 1 cup; Calories – 53
Cantaloupe is a mildly sweet and juicy fruit belonging to the melon family. A cup of it contains protein, vitamins A, C, K, and folate, calcium, magnesium, phosphorus, potassium, and omega-3 fatty acids. Consume a cup of cantaloupe an hour before your workout to provide energy for the exercise session. You can also juice or make a smoothie if you are on the go.
Serving – 10; Calories – 70
Have 10 whole almonds, and you will be set to rock that meeting or workout session in 30 minutes. Almonds are loaded with dietary fiber and healthy fats that help keep you satiated for a long duration and help reduce inflammation in the body (5).
9. Boiled Corn
Serving – 77 g; Calories – 83
Boiled corn is a good source of dietary fiber and energy. It is best to consume it before your workout session. It is a good antioxidant as it contains vitamins C and A, and minerals like calcium, magnesium, and phosphorus. Scientists have found that consuming corn can help reduce cellular damage, cancer, and kidney stones and improve joint motility (6). Toss the boiled corn with salt, pepper, and a bit of lime juice to have a quick snack and re-energize your body.
10. Homemade Pomegranate Juice
Serving – ½ cup; Calories – 72
This ruby-colored fruit is a storehouse of antioxidants and helps lower oxidative stress, LDL cholesterol, and glucose levels. It is a potent anti-inflammatory and anti-cancer fruit (7). Consume a cup of homemade (preferably not strained) pomegranate juice as a snack to keep your hunger pangs at bay and give your body a dose of antioxidants.
11. Low-Fat Milk
Serving – 1 cup; Calories – 86
A cup of low-fat, calcium-fortified milk is all you need to keep the calories you consume under 100. It’s a good option when you do not have the time to make a juice or fix a quick snack. Just pour the milk into a glass and drink it. Moreover, drinking milk is a good way to strengthen your bones and reduce the risk of diabetes, obesity, cardiovascular disease, and cancer (8).
12. Pan-Tossed Shrimp
Serving – 3 oz; Calories – 85
If you are in the mood for something on the tangy-spicy side and want to eat meat but not chicken or fish, have pan-tossed shrimps. Add some olive oil, chopped garlic, thyme, chili flakes, and lime juice. Toss in the shrimps and cook for 2 minutes, and your snack is ready. However, shrimps are high in cholesterol, so if you have heart issues and your doctor has advised you to stay on a low-cholesterol diet, it is better to avoid them.
Serving – 1 cup; Calories – 46
Have a cup of watermelon when you are hungry just about an hour before lunch or dinner. Watermelon is a good source of dietary fiber, vitamins A, C, and folate, and minerals like magnesium, calcium, phosphorus, and potassium. It also gives you a super dose of lycopene, an antioxidant that helps flush out toxins and protects from cancer, Alzheimer’s, and cardiovascular diseases (9).
14. Chicken Breast
Serving – ½ chicken breast; Calories – 86
Roasted or grilled chicken breast is perfect to curb hunger and craving when you had to rush in the morning and did not get time to have a fulfilling breakfast. Just heat up the chicken breast and add some seasoning and herbs. You’ll get a good dose of protein minus the calories and unhealthy fats.
15. Dark Chocolate
Serving – ½ ounce; Calories – 84
Dark chocolate (70-80%) has innumerable benefits. Yes, it tastes bitter, but it is amazing for your health. According to the Harvard T.H. Chan School of Public Health, the flavonols in dark chocolate help protect the heart, improve blood circulation, lower blood pressure, and reduce the risk of diabetes and cancer (10). If you are craving chocolate and feel hungry at the same time, go for dark chocolate.
Serving – 100 g; Calories – 61
Have about 100 g of kiwi when you want to snack. This tangy-sweet, juicy, fleshy, and granular fruit is a storehouse of vitamin C, dietary fiber, potassium, calcium, magnesium, and phosphorus. Regular consumption of kiwi reduces triglyceride levels and blood pressure, decreases platelet aggregation, and increases good cholesterol levels in the body (11). It is better to consume kiwis with the skin so that you get the most out of the dietary fiber.
Serving – 1 small; Calories – 90
Banana fills you up, gives you a good dose of dietary fiber, potassium, vitamin A, folate, carotenoids, phenolics, and phytosterols that help lower the risk of many chronic diseases. It also gives energy, strengthens the bones, and reduces oxidative stress (12). You can have a banana 30 minutes before your workout. The good carbs in it will provide energy for you to rock your workout session.
18. Boiled Bengal Gram
Serving – 1 ounce; Calories – 99
Boiled Bengal gram is a good source of protein and dietary fiber that helps lower blood pressure and reduces the risk of diabetes, heart disease, and stroke (13). All you’ve got to do is soak an ounce of Bengal gram in water for at least 4 hours and then boil it. Add some salt, pepper, and lime juice. Have it when you want to snack on a nutrient-dense and low-calorie food.
19. Ricotta Cheese
Serving – 50 g; Calories – 98
Did you know that 50 g of unsweetened ricotta cheese can provide you with 6 g of protein, fill you up for the next hour, and give you instant energy (14)? It is best to consume homemade ricotta cheese. And if possible, drink the whey that separates from the milk solids for an extra dose of nutrition. You can also have it before working out. To know more about pre and post-workout drinks, click here.
Serving – 1; Calories – 45
Have a cucumber with the peel to rehydrate yourself. This juicy and crunchy snack is a good source of vitamins A, C, K, and folate, calcium, magnesium, potassium, and phosphorus. Cucumber belongs to the melon family and helps flush out toxins, soothe skin irritation, and reduce swelling (15). Have it with the peel to get a good dose of dietary fiber as well.
Serving – 25; Calories – 100
Pistachios, especially the unsalted variety, are great for weight loss. The healthy fats present in them reduce inflammation, obesity, and the risk of diabetes and cardiovascular diseases. They are also good sources of tocopherols, carotenoids, and phytosterols that help reduce blood sugar levels (16).
22. Baked Beetroot Chips
Serving – 1 beet; Calories – 35
Home-baked beetroot chips are the best if you are craving for potato chips. Beetroot is a good source of antioxidants. It has anti-inflammatory properties, reduces hypertension, prevents skin problems, and improves stamina (17). Make sure you do not add too much salt while baking the chips. Also, if you are buying beetroot chips, do not consume more than 10 chips.
23. Kale Chips
Serving – ½ cup; Calories – 76.5
Like beetroot chips, you can also make kale chips at home and eat as a snack. Kale is a nutrient-dense dark leafy green. You can bake it with some seasoning and olive oil. The antioxidants in kale help lower postprandial glucose levels, preventing the risk of obesity and diabetes (18).
Serving – 1 cup; Calories – 31
Air popped popcorn is an amazing snack – especially when you have it while watching your favorite show. According to Joe Vinson, Ph.D., “Popcorn may be the perfect snack food. It’s the only snack that is 100 percent unprocessed whole grain. One serving of popcorn will provide more than 70 percent of the daily intake of whole grain.” But make sure you have the unsalted, unbuttered, or no-cheese variety (19).
Serving – 1 medium; Calories – 22
Tomatoes are loaded with carotenoids that help protect you from cancer and asthma and treat skin problems by neutralizing reactive oxygen species (20). Eating a medium-sized tomato can help curb your small hunger pangs and prevent your stomach from growling and embarrassing you in public places. Wash a tomato, slice it, and add a pinch of salt, and you’ve got yourself a great snack there.
There you have it – 25 yummy and nutritious snacks under 100 calories. Snacking is an integral part of your eating habits, and just tweaking it a little can help improve your overall health. Once you make it a habit of choosing healthy snacks, you will stop craving for all that unhealthy and trans fats-loaded snacks out there on the market. Have any questions? Leave a comment in the box below. Take care!
1. “Regular-Fat Dairy and Human Health: A Synopsis of Symposia Presented in Europe and North America (2014–2015)” US National Library of Medicine.
2. “Intake of High-Fat Yogurt, but Not of Low-Fat Yogurt or Prebiotics, Is Related to Lower Risk of Depression in Women of the SUN Cohort Study.” US National Library of Medicine.
3. “Nutrients In Eggs” Egg Nutrition Center
4. “Apple as a source of dietary phytonutrients: an update on the potential health benefits of apple” US National Library of Medicine.
5. “Does dietary fat affect inflammatory markers in overweight and obese individuals?—a review of randomized controlled trials from 2010 to 2016” US National Library of Medicine.
6. “Nutritional, Medicinal and Economical importance of Corn: A Mini Review” Research Journal of Pharmaceutical Sciences.
7. “Potent health effects of pomegranate” US National Library of Medicine.
8. “Milk nutritional composition and its role in human health.” US National Library of Medicine.
9. “Watermelon lycopene and allied health claims” US National Library of Medicine.
10. “Dark Chocolate” Harvard T.H. Chan School Of Public Health.
11. “Kiwifruit: our daily prescription for health.” US National Library of Medicine.
12. “Bioactive compounds in banana and their associated health benefits – A review” US National Library of Medicine.
13. “Legumes: Health Benefits and Culinary Approaches to Increase Intake” US National Library of Medicine.
14. “Cheese, ricotta, whole milk” SELFNutritionData.
15. “Phytochemical and therapeutic potential of cucumber.” US National Library of Medicine.
16. “Health benefits of pistachios consumption.” US National Library of Medicine.
17. “The Potential Benefits of Red Beetroot Supplementation in Health and Disease”US National Library of Medicine.
18. “Intake of kale suppresses postprandial increases in plasma glucose: A randomized, double-blind, placebo-controlled, crossover study” US National Library of Medicine.
19. “Popcorn: The snack with even higher antioxidants levels than fruits and vegetables” American Chemical Society.
20. “An Update on the Health Effects of Tomato Lycopene” US National Library of Medicine.
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