40 Snacks Under 100 Calories
Everyone out there who’s ever been on a calorie-restrictive diet knows it’s incredibly difficult to fight off the cravings and urge to snack. You’ll eventually grow hungry and it will be harder and harder to fight these urges unless you’re smart about the way you ration your calorie intake throughout the day. Healthy, low-calorie snacks you can eat scattered throughout the day might prove to be a great solution to keeping you on track with your diet and achieving your weight loss goals. I’ve put together a list of 40 snacks under 100-calories so you can always make the right choice.
Greek Yogurt (100 calories)
1 container (170 g) of nonfat Greek Yogurt has 100 calories. It is rich in protein, contains probiotics and promotes weight loss.
1 Cup of Frozen Berries (~150 g 96 calories)
1 Cup of Frozen Berries has 96.6 calories, are rich in vitamin C, fiber and antioxidants which have the added benefit of fighting against chronic disease and cancer.
2 Cups of Watermelon (47 calories)
1 Cup of Row Watermelon (154g) has 47 calories, contains a high amount of vitamin C. Vitamin C helps the immune system and protects against skin wrinkling.
5 Hard Boiled Egg White (No Yolk 85 calories)
1 Hard Boiled Egg White has 17 calories and is rich in Protein. Foods that have high amounts of proteins are more filling and help you consume fewer calories.
1 Cup or Chopped Or Sliced Red Tomatoes (32 calories)
1 Cup of Red Tomatoes has 32 calories. Tomatoes stabilize your blood sugar levels and make you feel satisfied for much longer, due to their high content of biotin and fiber.
1 Cup Sliced Radishes (19 calories) / 1 lb Sliced Radishes (73 calories)
There are 19 calories in 1 cup of sliced Radishes. Radishes contain high levels of Iron and Magnesium which help dissolve fat in the cells.
1 Cup Chopped Bell Pepper (39 calories)
Calorie breakdown: 9% fat, 78% carbs, 13% protein. Bell peppers are rich in vitamin A and vitamin C, folic acid, fiber, and potassium.
½ Cup Mashed Cauliflower (71 calories)
Cauliflowers have lots of belly-filling fibers. Mashed cauliflower is rich in vitamins and minerals and low in carbs and calories. You can add some garlic for extra flavor.
1 Cup Sliced Strawberries (53 calories)
Calorie breakdown: 8% fat, 86% carbs, 6% protein. Strawberries can help boost metabolism, suppress your appetite and reduce the risk of chronic disease. And have the added benefit of being extra tasty!
1 Cup of Dill Pickle (17 calories)
“Cucumbers only have 16 calories per cup and the rice vinegar only adds 1 calorie per teaspoon but tons of flavor,” says Chicago nutritionist Dawn Jackson Blatner, R.D.
1 Lb. Asparagus (91 calories)
Asparagus is a great source of vitamins including B1, B2, B3 and B6 which regulate the blood sugar. There are tons of ways to cook asparagus: boiled, steamed, roasted, sauté… the list is endless and the results equally tasty.
1 Cup Baby Carrots (70 calories)
Carrots fit perfectly in a healthy diet and the high-level of beta-carotene slows down the aging of cells.
1 Cup of Broccoli (31 calories)
Broccoli is loaded with calcium, low in calories and it may help fight cancer. It can be cooked in many ways: boiled, fried, sauté;
1 Cup Sliced Cucumber (with Peel – 16 calories)
Cucumbers are made up of mostly (95%) water. They contain compounds that may help reduce the risk of chronic diseases. You can make a tasty salad by adding vinegar and toasted sesame seeds for flavor.
1 Cup Raw Apricots (74 calories)
Apricots are an excellent source of vitamin A and C. A great way to eat them is to slice them up and add them to a bowl of hot or cold cereals with skimmed milk.
1 Cup Chopped Red Cabbage (28 calories)
Eating a cup of cabbage would meet your vitamin C needs for the day. Studies have suggested that cabbage decreases the risk of obesity, heart disease and diabetes.
Olives (1 large olive has 5 calories)
Olives are an excellent source of Vitamin E, protect against cancer and anemia, and eliminate excess cholesterol in the blood.
1 Cup Plums (76 calories)
Plums are low in calories and protect against aging and diseases. They are rich in minerals like iron, potassium and fluoride. Iron is the most common nutritional deficiency in the U.S. “The major reason we need it is that it helps to transport oxygen throughout the body,” says Paul Thomas, EdD, RD, a scientific consultant to the National Institutes of Health, Office of Dietary Supplements.
1 Tbsp. Peanut Butter (93 calories)
Peanut Butter is high in fiber and protein that keeps you full longer and helps you fight cravings. You can also use peanut butter as sort of a cheat-snack, but make sure you don’t overdo it, as it’s also high in calories.
5 Tbsp. of Granola (70 calories)
Granola is popular for its health benefits, including its ability to improve your heart health, regulate digestion, lower cholesterol and blood pressure. You can combine it with yogurt, bananas, strawberries or cereals. You can also eat a granola bar which has only 118 calories.
25 Pistachio Nuts (100 calories)
25 Pistachios will provide you 1.5 g of fiber and 3.5 g of protein. They are an excellent source of vitamins and minerals but like in the case of peanut butter you’ll have to limit the quantity you snack at one time.
100g Sweet Potato (86 calories)
Sweet potatoes are a good source of Vitamins (Vitamin A, Vitamin C and Vitamin B6) and Minerals (Iron). Iron plays an important role in our body: the production of white blood cells, proper immune functioning and resistance to stress.
4 Tbsp. of Hummus (100 calories)
Hummus keeps your digestive tract regular and it’s a very effective way to add fiber to your diet. It can help improve your skin, blood health, muscle and balance your blood sugar levels.
1 Small Oatmeal Cookie (65 calories)
Eating oats is one of the best ways to add fiber and nutrients to your body. It lowers your risk for several diseases (type 2 diabetes and high blood pressure). MayoClinic.com recommends oatmeal as one of the top five foods to eat to improve your cholesterol levels.
13 Almonds (91 calories)
According to the Loma Linda School of Public Health, those who consume nuts five times a week have about 50% reduction in risk of a heart attack. Almonds also lower the cholesterol levels and help build strong bones and teeth.
1 Medium Apple (95 calories)
“One apple a day keeps the doctor away”. Eating apples was linked to a lower risk of dementia (so it also keeps the straitjackets away :)), cancer, type 2 diabetes and heart disease. Apples are also high in fiber which helps the digestive system.
1 Large Peach (179g – 69 calories)
Peaches make you fell full and keep you from overeating. They keep your skin healthy (Vitamin A and Vitamin C), reduce hair loss and have a diuretic effect. In China, peach tea is used as a kidney cleanser.
1 Cup of Tomato Juice (42 calories)
Tomato Juice helps fight free radicals. If you buy boxed tomato juice from your local supermarket, make sure the sodium levels are within a healthy range of your daily intake.
1 Cup of Red Cherries (77 calories)
Cherries health benefits:
~ Reduce inflammation
~ Reduce belly fat
~ Lower Risk of Stroke
1 Stick of String Cheese (85 calories)
String Cheese contains protein, Vitamin A and Calcium. A single serving of string cheese provides anywhere from 10 to 20 percent of the calcium that is recommended on a daily basis. If you want to eat food low in sodium, it can be soaked in water to leech out some of the salt content in it.
100g of Cottage Cheese (98 calories)
Cottage Cheese is a good source of protein and fiber. You can eat it on its own, on toast, with salsa, with fruit or salad.
1 cup of Skimmed Milk (90 calories)
According to nutritiondata.self.com, Skim Milk is low in Saturated Fat and Cholesterol. It is also a good source of Vitamins (Vitamin A and Vitamin B12), Potassium and Calcium.
1 Cup of Iceberg Lettuce (11 calories)
Consumed daily, Iceberg lettuce is helpful for weight loss; It contains dietary fiber, which gives your body sufficient energy to maintain its proper functioning throughout the day.
1 Large Tangerine (64 calories)
Tangerines are an excellent food for weight loss and have a healthy dose of vitamin C. Studies shown that vitamin C consumption promotes fat burning during exercise.
1 Small Pear (85 calories)
Pears are a good source of anti-oxidants, vitamins, minerals and fiber. Pears have only 58 calories per 100g and are among the least allergenic of all fruits.
1 Brown Rice Cake with ½ tsp of Spreadable Honey (60 calories + 32 calories)
Brown Rice Cake is a good source of Manganese and Fiber, is very low in Saturated Fat, Sodium and Cholesterol and adding honey will satisfy your sweet cravings.
2 Medium Kiwi (84 calories)
A study by Collins, Horska and Hotten showed that Kiwi helps protect the cell DNA for oxidative damage. It also contains high vitamin C and other antioxidants that has been proven to boost the immune system.
1 Small Banana (90 calories)
Bananas are very low in saturated fat and sodium, are high in dietary fiber, manganese, potassium and Vitamins (B6 and C). The high amount of antioxidants are proven to protect from free radicals and chronic disease.