Need satisfying and delicious snacks that won’t crash your calorie goals? We’ve collected 15 quick-to-prepare options, all under 100 calories per serving.
These snacks are packed with essential nutrients to keep you energized throughout the day. From crisp vegetables to protein-rich yogurts, you’ll find the perfect choice for any craving. 🍪
15. 6 Cups Microwave Popcorn
Popcorn is a great choice for a snack if you’re looking for something filling that’s low in calories. Some bags of microwave popcorn only have about 100 calories for 6 cups of popcorn! Popcorn also has fiber, which helps you feel full for a longer time. Because you have to chew popcorn more, it takes longer to eat, which can help you avoid eating too much.
Calories: 100 kCal
Saturated Fat: 0.5 g
Sodium: 220 mg
Cholesterol: 0 mg
Carbs: 24 g
14. Cottage Cheese and Cantaloupe
Cottage cheese is high in protein. Just half a cup contains 14 grams of protein, which helps keep you full after eating vegetables. Like popcorn, cottage cheese can keep your stomach full for a long time. You can enjoy cottage cheese by itself or with a friend, like a slice of cantaloupe! A small serving of cantaloupe will add only a few calories, keeping your whole snack around 100 calories.
Calories: 100 kCal
Saturated Fat: 0.7 g
Sodium: 468 mg
Cholesterol: 5 mg
13. Blueberry Smoothie
Make a delicious smoothie to give your body a calcium and antioxidant boost. Antioxidants are tiny fighters that help keep your body healthy! All you need is some non-fat yogurt, frozen blueberries, and ice. Blend ⅓ cup of yogurt with ⅔ cup of blueberries and ice cubes.
This smoothie is a great refreshment because it’s cold, and it will take you a while to drink because it’s thick. Slower drinking can make you feel more satisfied with your snack!
Calories: 93 kCal
Saturated Fat: 0 g
Sodium: 59 mg
Cholesterol: 2 mg
12. Hard Boiled Egg
There’s a good reason why eggs are called “nature’s multivitamin.” A single large, hard-boiled egg is a nutritional powerhouse, containing only 78 calories. It’s loaded with essential vitamins and minerals, making it a well-rounded snack choice.
Calories: 78 kCal
Saturated Fat: 5.3g
Sodium: 65mg
Cholesterol: 186mg
11. Baked Apple
Who says healthy can’t be fun? Baked apples are a delicious way to enjoy an apple with a twist. They taste like a treat, but they still have all the good stuff that regular apples do like vitamins and fiber to keep you healthy. And the best part? Adding a sprinkle of cinnamon won’t add any extra calories!
Calories: 95 kCal
Saturated Fat: 0 g
Sodium: 2 mg
Cholesterol: 0 mg
10. 1 Cup Tomato Soup
Tomato soup is packed with nutrients that fight off bad stuff in your body. Plus, it’s only about 74 calories per cup, has no cholesterol, and barely any unhealthy fat (less than 1 gram).
Just be careful – cream of tomato soup has way more fat and calories. So, pick ‘low sodium’ tomato soup when you’re shopping and check the calorie count to make sure it fits your snack plan.
Calories: 74 kCal
Saturated Fat: 0.19 g
Sodium: 471 mg
Cholesterol: 0 mg
9. One Cup of Jicama Sticks and Salsa
Ever heard of Jicama? It’s a crunchy root vegetable that most people don’t know about, but it’s a super healthy snack. Jicama is really low in calories, with only 54 calories for a whole cup. Plus, it has a satisfying crunch, just like potato chips. Cut the jicama into thin sticks, like French fries, and then pair them with some salsa for a fun and healthy dip.
Calories: 54 kCal
Saturated Fat: 0.03 g
Sodium: 235 mg
Cholesterol: 0 mg
8. Cheese-stuffed Pita Pocket
Try a mini-meal in a whole-wheat pita pocket. Whole-wheat pita bread is full of fiber, which helps you feel full for longer. Fill your pita with ½ cups of part-skim ricotta cheese. Ricotta cheese is a good source of protein, which also helps you feel satisfied. The best part? This whole snack has less than 1 gram of unhealthy fat.
Calories: 94 kCal
Saturated Fat: 0.8 g
Sodium: 149 mg
Cholesterol: 4 mg
7. Apple Slices With Peanut Butter
This classic snack offers a nice combination of sweet and salty flavors. To create it, portion out 3/4 cup of thinly sliced apples. Next, spread a moderate layer of unsalted peanut butter on each slice. Remember, moderation is key for this snack. Aim for 2 teaspoons of peanut butter to keep the overall calorie count near 90.
Calories: 90 kCal
Saturated fat: 0.8 g
Sodium: 2 mg
Cholesterol: 0 mg
6. Frozen Yogurt Sandwich
For a refreshing and lower-calorie alternative to ice cream, consider sugar-free non-fat frozen yogurt. Many varieties are readily available. To create a simple “FroYo” sandwich, spread two tablespoons of nonfat frozen yogurt between two graham cracker squares. Even with chocolate-flavored frozen yogurt, this snack remains relatively low in calories, reaching approximately 84 calories per serving.
Calories: 84 kCal
Saturated Fat: 0.13 g
Sodium: 104 mg
Cholesterol: 1 mg
5. Nonfat Greek Yogurt with Honey
Next on the list is the Nonfat Greek yogurt which offers a nice, soft texture and a lot of protein. Just ½ cup of plain nonfat Greek yogurt boasts 12 grams of protein, which can help you feel satisfied already. Add a touch of sweetness with a teaspoon of honey, keeping the total calorie count of this snack around 84 calories only. The good thing is, that this healthy choice can leave you feeling as fulfilled as if you had enjoyed a dessert.
Calories: 84 kCal
Saturated fat: 0 g
Sodium: 53.5 mg
Cholesterol: 0 mg
4. Frozen Banana Pop
If you want a low-calorie fruit snack? Try frozen banana pops. Here’s how to make them: Peel at least four bananas and cut them in half. Carefully insert a popsicle stick into each half for easy handling. If you want to add more flavor, just dip each banana half in one ounce of low-fat plain yogurt. Place the pops in the freezer and wait for them to solidify.
Calories: 79 kCal
Saturated fat: 0.35 g
Sodium: 3 mg
Cholesterol: 7 mg
3. Smoked Salmon Pinwheel
For a satisfying snack under 60 calories, consider a smoked salmon pinwheel. Spread one tablespoon of low-fat cream cheese onto a single slice of smoked salmon (lox) and roll it up carefully. This protein-rich appetizer is also a source of omega-3 fatty acids, which are beneficial for heart health. Smoked salmon can be high in sodium due to the curing process. You can manage sodium intake and calorie count, consider using a smaller amount of cream cheese.
Calories: 55 kCal
Saturated Fat: 1.6 g
Sodium: 495 mg
Cholesterol: 13 mg
2. Half a Baked Potato with Salsa
For a simple and healthier snack option, you can try this 2nd item on the list – a half portion of a baked potato. Microwaving a potato offers a simple preparation method, no need to do any other preparations. Remember to not peel off the skin, as it contains nutrients. A single half of a medium-sized baked potato only has around 80 calories.
Calories: 84 kCal
Saturated Fat: 0 g
Sodium: 124 mg
Cholesterol: 0 mg
1. Yogurt With Sunflower Seeds
On to our last list – a snack that combines protein and a nice texture, try yogurt with sunflower seeds. Mix ½ cup of nonfat plain yogurt with a teaspoon of sunflower seeds. Sunflower seeds add a delightful crunch with minimal calories, as one teaspoon only adds about 19. Additionally, yogurt offers a good source of protein. This entire snack boasts less than half a gram of saturated fat.
Calories: 88 kCal
Saturated Fat: 0.26 g
Sodium: 0 mg
Cholesterol: 0 mg
With these 15 snack ideas under 100 calories, you have a variety of choices to keep your body fueled and your satisfaction high. If you prefer fast food options, check out these plant-based fast food options too!