50 Healthy Snacks Under 100 Calories | Ultimate List for Weight Loss

healthy snacks under 100 calories

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

50 Healthy snacks under 100 calories, yes it is possible and we will show you some really nice options.

Snacking is believed to be a big no-no when it comes to weight loss, but that’s only because the word snack carries this bad fame.

Having a snack can be a good thing and in fact, it is a good thing!

I know most of us would love to snack freely not having to worry about the calories. That is why I have piled up 50 healthy snack ideas for weight loss that will also boost your overall nutrition.

50 Healthy Snacks Under 100 Calories

Dieting has never been easy. It feels like you are always hungry, which often leads to mindless late-night snacking.

However, if you prepare smaller meals and have intentional, well-planned snacks, you can reach your goal weight quite easily and guilt-free.

These 50 easy healthy snack ideas are super flexible, whether you are on a diet or not, these snacks are family-friendly and time-saving!

1. Cocoa Powder Drink

cacau powder

Cocoa powder is a superfood, it is rich in fiber, a good source of Potassium, Protein, and Zinc. It boosts the metabolism which in turn helps to regulate blood sugar levels. Not to mention Magnesium, Iron, Copper, and Phosphorus.

Everyone loves a hot cocoa drink, so go for it. There are only 12.3 calories in 1 tablespoon of cacao powder. Mix it with hot water and 1 teaspoon of honey which is only 21 calories.

Quantity: 1 tablespoon of cacao powder and 1 teaspoon of honey. 33.3 calories

2. Strawberries

strawberries

Strawberries have very little sugar (8 g of sugar in 8 medium-sized strawberries) and are high in fiber. Plus, they are a good source of vitamin C. One thing to take note, always buy organic strawberries as normal ones contain high amounts of pesticide according to EWG.

Quantity: 1 cup of strawberries ((144g – 5.07oz) contains 46 calories.

3. Blueberries

blueberries

Blueberries are great for the heart as they contain loads of antioxidants. Eat them fresh or frozen, there are super versatile and with no prep required! To top it all off there are only 57 calories in 100 grams, 2.4 g of fiber, and only 10 g of sugar! Perfect!

Quantity: 1 cup blueberries 84.4 calories

4. Kiwis

kiwi

Kiwis are great for weight loss because they are a low-calorie fruit but super nutritious. Rich rich in vitamin C and easy to carry, Kiwis make the perfect snack on the go. They can even help you improve your sleep quality (5% better sleep) if you have them as before bed snack.

Quantity: 2 kiwis 84.2 calories. Check out a super simple way to eat kiwi here without peeling them! That’s how we eat kiwi in Australia.

5. Corn and Red Pepper Salad

corn and capsicum salad

Everyone loves corn. It is packed with flavor and it is high in vitamins. Red pepper is low in calorie and it adds some crunchiness to it. Add some cilantro and paprika to make it more interesting.

Quantity: 1/2 cup cooked corn (88.5 calories), 1/2 cup of red pepper (23 calories), salt, and pepper to taste. 111.5 calories

6. Hard-Boiled Egg

boiled egg

This is a super protein healthy snack that you can have any time of the day. You can boil a pack of eggs and store in the fridge to save time and always have something ready when hunger hits you!

Quantity: 1 large hard-boiled egg 77.5 calories.

7. Air-popped Popcorn

popcorn

Surprised? 3 cups of air-popped popcorn contain about 91.8 calories. So, if popcorn is your favorite snack then you can surely indulge yourself with it. Not only that, but it also turns out there’s an entire popcorn diet for weight loss!

Quantity: 3 cups air-popped popcorn 91.8 calories.


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8. Dried Cranberries

cranberries

Yes, cranberries are high sugar, but if you keep your portion you will not go over the fixed 100 calories. Plus, cranberries are a good source of Vitamin E, which is a fat-soluble antioxidant.

Quantity: 30 grams (1.05oz) of dried cranberries 92.5 calories.

9. Pistachios

pistachios

Pistachios are a great choice for a healthy late-night snack, as they contain high levels of melatonin that promotes sleep. One of my favorite nuts! I always but them in shells, yes, you won’t eat as much!

Quantity: 18 g (about 30) pistachios contain 100 calories.

10. Roasted Chickpeas

chickpeas

Being an excellent source of protein and fiber, these legumes are a must on my healthy snacks list. Plus, the unique combination of nutrients and fiber in chickpeas may reduce the risk of heart disease, type 2 diabetes, and other conditions.

Quantity: 20g (0.98oz) of roasted chickpeas equals 85.5 calories.

11. Celery Sticks With Hummus

hummus and vegetable sticks

Celery reduces inflammation and supports digestion duet to its anti-oxidant, anti-inflammatory, anti-bacterial properties according to this research. That’s why it is often recommended as one of the best healthy snacks for losing weight. If you want to further improve your metabolism, check out our article on Fast Metabolism Diet. Hummus is just delicious, high in fiber and it will make eating celery more interesting.

Quantity: 50g of hummus is about 88.5 calories. A medium stalk of celery has only 6.4 calories, so 3 for 19.2 calories. Total of 107.7 calories.

12. Baby Carrots With Tzatziki

carrot sticks with Tzatziki

Baby carrots are low calorie, which means you can easily combine them with your favorite sauce like salsa, hummus, or tzatziki. Having a considerable amount of fiber, this snack will keep you full for a long time. Not much prep involved with this healthy snack either. Simply peel the carrots and cut them into sticks, or wash them well and eat them as is!

Quantity: 8 raw baby carrots (32.8 calories) plus 2 tablespoons of tzatziki sauce (27.6 calories). Total 60.4 calories.

13. Cottage Cheese and Cucumber

cottage cheese

Cottage cheese is so delicious! High in protein, low in fat, it makes the perfect healthy snacks list. Add salt and pepper. This tasty combo is a great healthy snack for work too!

Need to lose weight fast? Then check out this quick 1-week Cucumber Diet plan!

Quantity: 4-5 cucumber slices (half cucumber) and 1/3 cup cottage cheese.Total: 79 calories

14. Asparagus

asparagus

Asparagus is a nutrient-packed vegetable; it is an excellent source of vitamins A, C, E, and K. Plus it has fiber, folate, and minerals that are good for controlling blood sugar.

You can eat asparagus in various ways; raw, cooked, cold, or hot. Simply chop off the bottom bit, about 3 to 4 fingers. I know asparagus can be expensive and not available everywhere, so I found this great article that teaches you how to grow your own asparagus and more.

Quantity: 5 large asparagus spears.Note: Raw large asparagus only have 4 calories each. When cooked, it increases to 20 calories for a half-cup (90g).


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15. Pineapple

pineapple

This tropical fruit helps to fight many diseases by boosting immunity. It also eases digestion and reduces the risk of cancer according to this study.

Quantity: 1 cup of pineapple has 82.5 calories.

16. Broccoli

broccoli

Broccoli, raw or cooked, is full of vitamins, minerals, fiber, and antioxidants. It protects the health and helps to reduce inflammation that slows down the weight loss process because of its anti-inflammatory, and anti-cancer properties according to this study.

Quantity: 1 cup broccoli raw or slightly cooked (3 mins). 1 cup of broccoli 30.9 calories.

17. String Cheese

cheese

If you were looking for a nutritious snack with low fat, a piece of part-skim string cheese is probably your best choice. Only 80 calories and it is a great healthy snack on the go.

Quantity: 1 stick of string cheese. 80 calories

18. Almonds

almonds

These nuts are not only full of protein and boost your energy, they are the best snacks for losing the stubborn belly fat. Roasted or natural, almonds are very satisfying and won’t leave you hungry.

The best part is that almonds don’t go off easily and you can carry a small bag of almonds with you pretty much anywhere.

Quantity: A handful of almonds. Note: 14 raw almonds are about 80 calories.

19. Bananas

Banana is, probably, one of the world’s most popular fruits. It has a long list of essential nutrients including Vitamin B6, Vitamin C, potassium, copper, protein, and fiber. It is considered a weight-loss-friendly-food as it contains few calories and improves digestion.

Quantity: 1 medium banana equals 105 calories.

20. Red Apples

red apple

Apples lower cholesterol levels and strengthen immunity. Also, they accelerate weight loss as they are among negative calorie foods.

Quantity: 1 medium apple contains 95 calories.


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21. Oatmeal

oatmeal

Oats are good for your heart, gut and they are satisfying. Whenever you need a quick afternoon break, put some oats into the microwave. Sprinkle some cinnamon and you will get a good dose of protein and fiber in a warm a snack.

Try overnight oatmeal recipes, they are just amazing and healthy.

Quantity: 1/2 cup of cooked oatmeal. 67 calories (Oats cooked in water).

22. Figs

fig

Figs contain an impressive list of minerals and vitamins including vitamins A, C, K, and magnesium. Also, they are great for healthy sweet snacks that will soothe your sweet tooth and help you keep your diet.

Quantity: 2 medium figs:74 calories

23. Greek Yogurt

greek yogurt

A nice bowl of non-fat Greek yogurt will not only reduce hunger but also improve bone health, build muscle mass, and lower blood pressure.

Quantity: 170g of non-fat greek yogurt. 100 calories

24. Berry-Banana Smoothie

Smoothies are easy to make and help to stop hunger cravings. You may even add a touch of honey to make your drink a little sweeter. If smoothies are your favorite snacks, then read more about Smoothie Diet for weight loss.

Quantity: Blend 1/2 large banana and about 1/2 cup of berries. 83.5 Calories

25. Grapes

grapes

Grapes contain a high amount of antioxidants that help to prevent serious diseases like cancer and diabetes. They are also good for eye health according to this study. Organic grapes are best!

Quantity: 1 cup of grapes (can be frozen). 104 calories

26. Spinach

spinach

Spinach is extremely rich in vitamins and minerals like vitamins A, C, K1, folate, and iron. It affects health in many ways including improving blood pressure, eye health, and oxidative stress.

Quantity: 3 cups of raw spinach 20.7 calories. One easy way to have spinach is by blending it with water, juice of one lemon (10.5 calories), and fresh mint! Enjoy!


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27. Latte with Skim Milk

latte

Whenever you need a quick energy boost, have a small cup of latte without sugary syrups. This beverage is mostly milk, so you will also get a good portion of calcium and protein.

Quantity: 1 small latte with skim milk. 108 calories

28. Raisins

raisins

If you were looking for something sweet as a healthy snack, raisins are a great choice. Simply make sure you keep an eye on how many you eat.

Quantity: 1 once of raisins (28 grams) 84.8 calories.

29. Canned Pumpkin

pumpkin

Canned pumpkin has 7 g of fiber per cup, which means it will keep you full for longer and will help to control your blood sugar. Plus, it is a great immunity booster and there is no prep needed! This could be a healthy late-night snack for sure!

Quantity: 1 cup of cooked pumpkin: 83 calories

30. Lettuce Roll-Up with Ham

lettuce wraps with vegetables

Lettuce is loaded with powerful antioxidants and promotes weight loss. Plus, the ham will provide you with protein and vitamins B6, B12, zinc, and other essential nutrients.

Quantity: 1 large leaf of lettuce and 1 slice of ham  21.6 calories. (you can add cabbage, peppers, or carrots).

31. Low Carb Cauliflower Hummus

This snack has an easy recipe; you simply need some lemon juice, olive oil, garlic, and tahini. You may try this hummus with some baby carrots or bell pepper.

Quantity: 2 tablespoons of home-prepared hummus 54 calories. 1 medium carrot 25 calories, 1 small bell pepper 18 calories. Total: 97 calories

32. Tuna and Spinach Salad

tuna and spinach salad

Tuna is a very healthy snack. It is loaded with protein and has omega-3 fatty acids that help to fight inflammation and autoimmune diseases. It is good with anything; cucumber, lettuce, spinach, cabbage, bell peppers.. you name it. These combinations are super low in calories so take your pick.

Quantity: 1/2 cup of canned tuna, water-packed (59.5 calories) with 50g of baby spinach (11.5 calories). Total: 71 calories.

33. Oranges

orange

Oranges are a simple snack with only 61.5 calories in each medium one. Because it contains a considerable amount of fiber and vitamins, this is an excellent afternoon snack that will leave you satisfied!

Quantity: 1 medium orange 61.5 calories.


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34. Cream Cheese with Celery

cream cheese

Cream cheese is often used as a healthier alternative to butter. It has very little carbs and contains Vitamin A, Vitamin K, magnesium, and other nutrients.

Quantity: 20g of cream cheese (64 calories), 4 medium celery sticks (25.5 calories). Total 89.5 calories.

35. Red Raspberries

raspberries

These berries have compounds that are known for their anti-cancer properties. Similar to blueberries, they contain a high amount of antioxidants such as Vitamin C and gallic acid.

Quantity: 1 cup raspberries contains 64 calories!

36. Watermelon

watermelon

Watermelon helps you stay hydrated, contains vitamins C, A, B1, B5, and B6. It also has anti-inflammatory effects and may improve heart health. Eat watermelon fresh or frozen in summer – delicious!

Quantity: 1 wedge of watermelon has 86 calories.

37. Vegetable Soup

vegetable soup

A nice soup loaded with quality vegetables is what everyone needs in winter. This soup is high in fiber and will keep you full for a long period of time. Check out the recipe here.

Quantity: 1 serving of vegetable soup 41 calories.

38. Whole Wheat Crackers

One of the major benefits of whole wheat crackers is fiber. This component is essential for health, as it reduces the risk of cardiovascular disease and fights constipation. The best part is that you can have it on the go and anywhere!

Quantity: 5 whole-wheat crackers. 70 calories

39. Kale chips

kale

Homemade kale chips are an excellent choice for healthy snacks and are easy to prepare. You will just need to bake them by adding a small amount of olive oil and salt.

Quantity: 2 cups of homemade kale chips. 100 calories.

40. Turkey Jerky

turkey jerky

Turkey jerky has many benefits; First, it has high protein, which is necessary to maintain muscles. Also, this snack will keep you full for longer as your body takes some time to digest foods with a high amount of protein.

Quantity: 1 strip of turkey jerky 60 calories (1 oz).

41. Pomegranate Juice

pomegranate juice

Pomegranate juice is extremely high in antioxidants. It is also a good source of Vitamin C and Vitamin E. It may even enhance sports performance and endurance if you are working out.

Quantity: 1/2 cup pomegranate juice 69.5 calories. Top it up with ice or water.


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42. Chia Seed Pudding (Recipe)

chia seed pudding

Chia seeds are so good for you. They are a super food with lots of the good stuff such as antioxidants, fiber, protein and Omega 3! They are so easy to prepare and you can sprinkle them on pretty much anything, including your water!

Quantity: 1 Mason jar of the recipe above has 100 calories.

43. Baked Beans on Toast

baked beans on toast

This yummy snack is about 111 calories a slice! Nutritious, high in fiber, and satisfying. Perfect for breakfast, mid-morning, or a late nigh snack!

Quantity: 1 slice of whole wheat bread 80 calories and 20g of baked beans 31 calories.Total of 111 calories.

44. Mushroom Omelette

omelette with mushrooms

Quick and easy to prepare, this late-night snack is delicious and super nutritious. Eggs bringing in the protein and mushrooms contain selenium, a super powerful antioxidant. Simply beat 1 egg with 1 cup of sliced mushrooms, salt, and pepper to taste and fry it on a non-stick pan. Add a drizzle of olive oil if you don’t have a non-stick frying pan. Feel free to sprinkle some herbs fresh or dry!

Quantity: 1 large egg (71.5 calories), 1 cup of white mushrooms (15.4 calories). Note: 1 teaspoon of olive oil is 36 calories beware! 87 calories.

45. Goji Berries

Goji berries

Goji berries are excellent energy boosters. What is more, they may help you lose weight as they are high in fiber and help to better control the appetite. And yet, one of the best properties of these berries is that they fight aging according to this study.

Quantity: 28g of dried goji berries. 98 calories.

46. Pumpkin Seeds

pumpkin seeds

Pumpkin seeds contain an impressive amount of protein and fiber. They are also the perfect snack to have before sleep.

Quantity: 60 pumpkin seeds are about 65 calories.


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47. Edamame

edamame

Edamame is an ideal diet snack; it contains protein, essential amino acids, fiber, folate, Vitamin K, and many more. Plus, these soybeans are easily cooked in boiling water for 6-8 minutes.

Quantity: 1/2 cup of prepared edamame, 95 calories.

48. Hot Cereal

buckwheat porridge

Hot, whole-grain cereals are a healthier choice for snacks than other refined products. You can even have these cereals as a late-night snack, as they are a good source of melatonin and fiber. I love making buckwheat porridge which is filling and great for the digestive system. Buckwheat is so easy to prepare and you can eat it in many different ways!

Quantity: 100g of cooked buckwheat is 92 calories.

49. Protein Shakes For Weight Loss

protein shake

Protein shakes are so easy to prepare, definitely an on the go healthy snack, as well as a healthy late-night snack. The best part is that protein shakes won’t leave you hungry for hours! Yes, they are so filling!

Quantity: 90 calories per serving for most weight loss powders. Check out Best Protein Shakes for Weight Loss.

50. Red Kidney Beans

kidney beans

These beans are one of the most consumed beans because they are an excellent source of protein and fiber. This helps to reduce blood sugar levels. Most importantly, kidney beans are known for cutting body weight and fat mass.

Quantity: 1/2 cup of cooked red kidney beans equals 112.5 calories.


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This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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