100 calorie snack ideas

Try these tasty and easy snacks to satisfy your hunger between meals.

They fit right into a healthy eating plan and each has 100 or fewer calories. The key is to pay attention to portion sizes. Larger portions mean more calories.

Whether or not you are counting your caloric intake, it is important to maximize snacks by choosing nutrient-rich foods over empty calories. That means it is more beneficial to eat fresh fruits or vegetables with essential vitamins and nutrients than it is to eat something without those nutrients, such as potato chips.

Fruit Snacks

  • 1 cup red seedless grapes – 100 calories.
  • ½ medium cantaloupe – 100 calories.
  • 1 cup fresh raspberries – 60 calories.
  • ¼ cup raisins – 80 calories.
  • 2 cups sliced fresh strawberries – 100 calories.
  • 1 banana – 90 calories.
  • 1 medium apple – 70 calories.
  • 1 cup blueberries – 80 calories.
  • 5 apricots – 90 calories.

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Vegetable Snacks

  • 1 cup raw broccoli and 2 T. low fat Ranch Salad Dressing – 75 calories.
  • 25 baby carrots – 100 calories.
  • 5 celery sticks with 1 T. peanut butter – 100 calories.
  • 3 cups air-popped popcorn – 90 calories.

High-Protein Snacks

  • 18 mini pretzels, unsalted – 100 calories.
  • 5 whole-wheat crackers, unsalted – 100 calories.
  • ½ cup 1% fat cottage cheese – 80 calories.
  • 1 cup oat circles breakfast cereal – 100 calories.
  • 15 unsalted dry roasted peanuts – 90 calories.
  • 1 oz. low-fat string cheese – 80 calories.
  • 2 oz. turkey breast – 84 calories.
  • 8 large steamed shrimp – 100 calories.
  • 10 unsalted pecan halves – 100 calories.
  • 14 unsalted almonds – 100 calories.
  • 1 hard-boiled egg – 80 calories.
  • 6 oz. light/nonfat yogurt – 80 calories

Prepackaged 100 Calorie Snacks: Are They Worth it?

It’s not always easy or convenient to parse out food into 100 calorie portions on your own time so food manufacturers now offer numerous options of prepackaged 100 calories snacks. But are they good for you?

The first thing to consider is what exactly is in these prepackaged snacks. If it is made up of unprocessed foods like cooked or raw nuts and dried fruits, then it is more likely to be a healthier option. Be sure to check the nutrition labels for the facts about the snack and be weary of high sodium and saturated fat levels.

While these prepackaged 100 calorie snacks can be just what you need in a pinch, they may not be a great option for daily eating because they may be a processed food or simply because they are not cost effective.


Editor's Note: This article was originally published on , and was last reviewed on .

About UPMC Harrisburg

UPMC Harrisburg is a nationally recognized leader in providing high-quality, patient-centered health care services in south central PA. and surrounding rural communities. UPMC Harrisburg includes seven acute care hospitals and over 160 outpatient clinics and ancillary facilities serving Dauphin, Cumberland, Perry, York, Lancaster, Lebanon, Juniata, Franklin, Adams, and parts of Snyder counties. These locations care for more than 1.2 million area residents yearly, providing life-saving emergency care, essential primary care, and leading-edge diagnostic services. Its cardiovascular program is nationally recognized for its innovation and quality. It also leads the region with its cancer, neurology, transplant, obstetrics-gynecology, maternity care, and orthopaedic programs.

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