100 Calorie Snacks – Quick, Easy and Tasty

15 Best 100 Calories Snacks That Are Quick & Easy To Make. Discover The Top 100 Calorie Snacks To Lose Weight & What Makes A Healthy Snack.

12/23/2021 | Nutrition, Recipes

100 Calorie Snacks Quick Easy Tasty Transfitnation

100 Calorie Snacks – Quick, Easy and Tasty

100 Calorie Snacks Guide

Download a Free PDF Version Of This 100 Calorie Snacks Guide:

Benefits of Snacking

The snacks that we eat between our meals each day vary from food to beverages. Our snacking choices are influenced by hunger, the availability of food and drinks, as well as our environmental and social cues [1]. Snacking has many benefits for our energy levels and hunger. By consuming healthy snacks between meals, we can prevent the dreaded mid-day fatigue that reduces our productivity and the evening hunger cravings that cause us to overeat. The keys to successful snacking include portion control, scheduling, and healthy choices.

The Effects Of Snacking On Your Metabolism

Accoring to Healthline, research suggests that eating frequently, or every 2-3 hours, throughout the day does not increase a person’s metabolism. For example, one study showed that people who consumed 800 calories per day showed the same reduction in their metabolism regardless of the number of times they ate throughout the day [1]. This suggests that daily calories may have a larger affect on a person’s metabolism than meal/snack frequency. While eating frequency may not increase a person’s metabolism, certain foods can help control appetite and manage hunger. These foods include choices that are high in protein and fiber.

Lose Weight With Snacks

Snacking can help reduce hunger, control appetite and prevent overeating during meals. Eating healthy snacks between meals can prevent the “starving” feeling from setting in during lunch and dinner time. Accoring to Healthline, snacking can help prevent people from becoming “ravanously hungry.” When people go too long without eating, they tend to overeat to satisfy the feeling of starvation. Studies suggests that weight change and hunger responses to snacking vary for each person, in addition to the time of day that snacks are consumed [1]. Snacking can provide a great solution for people who tend to eat after going several hours without eating. When snacking, it is important to eat the right types and amounts of food to keep you full and satisfied in order to reduce hunger and prevent overeating later on.

What’s in a Healthy Snack?

Many people associate snacks with unhealthy food choices – like chips, sweets, or candy. These unhealthy snacks have a negative impact on one’s blood sugar levels by causing a rapid spike of energy followed by an immediate crash due to the effect that refined grains and sugars have on a person’s blood sugar levels. Healthy snacks are high in protein, fiber and healthy fats. These qualities of a healthy snack will keep you feeling full throughout the day and help prevent overeating during your next meal. It is important to avoid snacks that are processed, and high in saturated fats and sugars.

15 Best Snacks Under 100 Calories:

1. Apple or Banana:

Fruits, especially apples and bananas, are high in fiber and make for a great snack. Include one apple or one banana in your diet as a quick and easy 100 calorie snack. 

2. Nut Butter and Banana: 

Eating 1/2 a banana with a 1/2 tablespoon of peanut butter serves as a great 100 calorie snack that is rich in fiber from the banana and complimented by the healthy fats, protein and fiber found in peanut butter.

3. Egg Whites and Low Fat Cheese: 

This quick and easy snack includes 2 egg whites (30 calories each) paired with 1 slice of low fat cheese (approximately 40 calories). Egg whites are a great source of protein which can be very tasty and filling when paired with low fat cheese. We recommend this the Jarlsberg Lite Reduced Fat Swiss Cheese found at Costco or Sargento’s Ultra Thin Swiss Cheese.

4. Popcorn: 

3 cups of popcorn is a satisfying 100 calorie snack that can take some time to eat. SkinnyPop is a great alternative to regular popcorn because it has no added sugar or extra calories from butter with the same great taste of regular popcorn. You can buy SkinnyPop at your local Costco in Nesconset, NY.

5. Almonds, Cashews or Pistachios

Mixed nuts are a great snack that mush be eaten in moderation due to their high calorie density. A portion size 15 almonds or cashews will keep this snack under 100 calories. For pistachios, 30 pistachios are equal to 100 calories. The Portion Size Guide For Weight Loss provides a great visualization of portion sizes for nuts and other food groups to serve as a quick reference and reminder to help keep you within your daily calorie limits. 

6. Low Fat Greek Yoghurt: 

1/2 cup of low fat greek yoghurt with 1/2 cup of mixed berries is an easy 100 calorie snack that is high in protein and an excellent source of antioxidants and nutrients.

7. Baby Carrots and Hummus

Carrots are an excellent snack choice especially when paired with hummus. Hummus is a great source of protein, fiber and heart-healthy fats. The fat from hummus increases the body’s absorption of the fat-soluble nutrients founds in carrots.

8. Multigrain Crackers and Low Fat Cheese

Cheese is a good protein and calcium based snack that pairs well with multigrain crackers, which are rich in fiber. The fiber in multigrain crackers will slow the digestion of the food and help you stay full for a longer period of time.

9. Low Carb Cheese Quesadilla

A cheese quesadilla may be a surprise to see this list of healthy snacks under 100 calories. However, choosing a low carb tortilla, low fat cheese and using spray oil can drastically reduce the total calories to keep you within the 100 calorie limits for this healthy snack. For the tortilla, we recommend choosing Tumaro’s Multi-Grain Low-in-Carb 60-calorie wraps found at Stop and Shop in Smithtown, NY. For the cheese, we recommend choosing the Jarlsberg Lite Reduced Fat Swiss Cheese found at Costco or Sargento’s Ultra Thin Swiss Cheese.

10. Protein Shake

Protein shakes are a great snack that can help satisfy your appetite and reduce hunger. Protein shakes are also an excellent snack to have after a workout to aid in recovery and support muscular growth. We recommend using a plant based protein powder, such as Orgain Protein Powder, which can be found at Costco in Nesconset, NY and other local health food stores. One scoop of Orgain Protein Powder is 75 calories. You can mix your protein powder with 2/3 cup of unsweetened almond milk to keep this drink under 100 calories. Check out our Portion Size Guide For Weight Loss to see the difference in calories for milk versus almond milk.

11. Chili Lime Shrimp

Shrimp is a good source of protein making it a great snack with the addition of a chili lime seasoning to add to the flavor without adding calories. To make this tasty dish, we recommend sautéing 10 shrimp with 1 tablespoon of lime juice and 1/2 a teaspoon of chili powder. Use spray oil to reduce the added calories from oil and add salt and pepper for extra flavor. 

12. Chicken Lettuce Wrap With Low Fat Cheese

A one-ounce portion of grilled chicken is approximately 55 calories. Creating a wrap using lettuce, low fat cheese and additional vegetables, such as tomatoes, peppers or onions will keep this satisfying snack under 100 calories. 

13. Guacamole

Avocados are a healthy source of fat and fiber. Guacamole is a quick, easy and tasty snack that leave you feeling satisfied. 1/4 a medium avocado is approximately 80 calories. Mix your avocado with 1 lime (juiced), 1/3 cup of red onion (minced), 1 clove of garlic (mashed), 1 tablespoon cilantro (chopped) and salt/pepper (to taste). This snack will be under 100 calories and can be served with non-starchy vegetables or a few low calorie chips. For the full guacamole recipe, visit SkinnyTaste.

14. Southwestern Bean Salad

Beans are an excellent source of protein and fiber. A bean salad can be portioned into a quick and easy 100 calorie snack that lasts all week. SkinnyTaste has a great southwestern bean salad recipe that you can follow to keep this snack under 100 calories.

15. 100 Calorie Granola Bar

There are hundreds of different granola bars to choose from. What makes a healthy granola bar is one that is low in added sugar and calories. Choosing a granola bar that has less than 6 grams of added sugars is a good place to start. We recommend Kind Bar Minis, which can be found at Costco in Nesconset, NY. These granola bars have 3 grams of added sugar and are a healthy 100 calorie snack.


1. Spritzler, F. (2019, June 19). Is snacking good or bad for you? Healthline. Retrieved December 23, 2021, from https://www.healthline.com/nutrition/snacking-good-or-bad

2. Lang, A. (2021, November 25). 29 healthy snacks that can help you lose weight. Healthline. Retrieved December 23, 2021, from https://www.healthline.com/nutrition/snacking-good-or-bad

3. Kubala, J. (2019, April 22). 32 healthy, low-calorie snacks. Healthline. Retrieved December 23, 2021, from https://www.healthline.com/nutrition/snacking-good-or-bad


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