19 100-Calorie Snacks To Support Weight Loss

When people usually talk about snacks, they often think of high-calorie foods that deliver on taste but lack nutrition. We also like to sneak in some ice cream or cheesecake once in a while, but to maintain weight, you need a good selection of healthy snacks that won't throw you off your diet.

These 100-calorie snacks are packed with nutrition and low on calories, which is exactly what you need to support successful weight loss. If you're looking for low-calorie snacks that improve your diet rather than ruin it, we have 19 to try!

Low-Calorie Snacks For Weight Loss

When people hear "snacks," they usually think of something lower in nutritional value—perhaps a food to indulge in a little. This isn't always wrong, but it's not the only purpose of a snack.

When used properly, 100-calorie foods can play an intricate part in a weight loss program. If you choose nutritionally dense foods, you can improve your diet and decrease hunger.

1. Ensure you have something healthy to eat in case you catch the munchies. Ideally, we can learn to ignore "munchies," but life isn't always ideal. This isn't a massive issue, but it can be when you don't have healthy snacks in the house.

2. Use them as a meal plan to fill in time gaps. Most people will get some munchies during longer periods of not eating. For example, you may have lunch at 12 and dinner at 8. Using snacks can help mitigate binge eating at meals.

3. Increase your nutritional content. Snacks can serve more purposes than just feeding your munchies. Rather, you can use them to increase and improve your nutritional content. For example, you can eat eggs or deli meat to increase protein. High protein diets have consistently been shown to be effective weight loss diets.¹ Or, you can eat some walnuts for omega-3.

4. Help support a healthy meal plan. Having healthy snacks to choose from is one of the best tactics to help keep your diet under control. By mitigating hunger and improving nutritional content, it very well could be the secret to successful weight loss.

If you're in a hurry, you can see the top five in the video below. Keep scrolling down to see the entire list!

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The 19 Best 100-Calorie Snacks

We will run through the best snacks you can eat for a hundred calories. All of these are between 80 and 110 calories. As different ingredients and foods can differ, always check your specific food's nutrition label.

1) 2 Celery Stalks & 2½ tsp Peanut Butter

Celery is an extremely low-calorie food. Two large celery stalks have just 17 calories.

You can pair this with 2.5 teaspoons of peanut butter, which has 80 calories, for a total of 97 calories.

You could also do 4 celery stalks with 2tsp of peanut butter for roughly the same amount of calories.

2) 14 Almonds

We love almonds! They're terribly tasty and pack a ton of nutrition.

However, like other nuts and legumes, almonds can be high-calorie. One almond has about 7 calories, meaning you could eat 14 almonds for 98 calories.

While almonds can be calorically dense, research shows that snacking on mixed tree nuts can actually be an effective weight-loss tool.²

3) 8 Baby Carrots & 2 tbsp Hummus 

Baby carrots and hummus are one of our favorite healthy snacks. We all know what carrots are, and hummus is a famous Mediterranean dish made of chickpeas. Together, this low-calorie snack delivers

• Vitamin A
• Vitamin B6
• Folate
• Vitamin C
• Antioxidants

To keep this under 100 calories, you could eat;

• 8 baby carrots - 28 calories
• 2 tablespoons of hummus -70 calories is about 98 calories.

4) Deli Meat

You've probably heard us talk about deli meat before. It's a healthy, high-protein, low-calorie snack—and the best part is that it requires no prep!

It's up to you what deli meat you choose! Here are some breakdowns of several deli meats and what 100 calories looks like.

• Turkey - 100g or 3.5oz
• Roast Beef - 70g
• Chicken Breast - 100g or 3.5oz
• Deli Ham - 2.25oz

We believe these are some of the best 100-calorie snacks to increase your protein.

5) 3/4 Cup Plain, Nonfat Greek Yogurt

Speaking of protein, nonfat Greek yogurt is another easy way to increase your intake while minimizing calories! ¾ 34-cup serving delivers up to 17 grams of protein! You'll also get essential probiotics, which are essential for gut health!³

Another reason we love Greek yogurt is that it's ready to eat as is. Plus, if you buy it in single-serving cups, you can easily grab it on the go!

6) Tomato w/ Mozzarella Caprese 

Mozzarella Caprese may sound fancy and tasty, but it can actually be a low-calorie food! One serving of mozzarella caprese (approximately 1oz of mozzarella) is only 79 calories!

It's up to you how fancy you want to make it. You could go extremely simple and just use some mozzarella and pair it with a tomato slice. On the other hand, you can choose to up the taste with various add-ons such as;

• Olive oil
• Oregano
• Garlic

You can also eat these cool or warm them up before snacking them!

Here's a simple recipe to make 4 servings;

• 4 Italian tomatoes 
• 4 oz part-skim mozzarella cheese 
• 18 leaves basil 
• 0.1 tsp salt 
• 1 tbsp olive oil 
• 1 tbsp vinegar
• 2 cups shredded mixed lettuce

7) 1 Large Egg (Technically 1 ½)

Hard-boiled eggs appear on our lists of favorite snacks again. It's hard to beat all the benefits you get from this snack!

1 large egg comes in at around 70 calories, so technically, you could eat 1 ½!  

Even though they're just 70 calories, an egg's composition can be incredibly satisfying. In fact, we'd definitely say it's one of the best foods to eat to increase satiety. 

8) 1 Cup 1% Milk

Somehow, milk is often forgotten about on lists of low-calorie snacks. We haven't.

1 cup of 1% milk delivers a ton of nutrients such as:

• Protein
• Calcium
• Vitamin D
• B12
• Potassium 

It's also incredibly easy to prepare, which is important when staying consistent.

One other interesting fact about milk is that it's an extremely efficient hydration liquid. Due to its consistency, it sits in your gut longer so it can be processed, which allows more water to be pulled out. In fact, research shows it can be an even better hydrator than sports drinks!⁴

9) Starbucks Latte

Perhaps because it's associated with Starbucks and its endless list of sugary drinks, a nice latte is another low-calorie food often forgotten. In reality, it's just milk and espresso!

Of course, you could add a bunch of junk to it, but when drunk in its basic form, a latte can be a very appetizing snack. Plus, the espresso can increase your energy, making it a perfect mid-day snack!

There are many lattes out there, so here's the nutritional content of the Starbucks line. Note that you can opt for different milks to decrease total calories.

• Skim Milk (Tall)- 94 Calories
• Skim Milk (Grande)  - 115 Calories
• Soy Milk (Tall) - 109 Calories
• Almond Milk (Venti) - 112 Calories 

10) 1 Banana 

A banana is the perfect 100-calorie snack when you need a quick bite. In fact, this is one of our favorite foods to eat pre-workout or post-workout!

1 medium banana comes in at around 105 calories, which can change depending on size.

11) Skinny Popcorn (Air-Popped Popcorn)

Skinny popcorn is just a term used to describe unbuttered popcorn – basically popcorn in its basic state.

You can buy several brands that deliver 100g of popcorn ready to snack on. 

At the same time, you can pop your own! This will come out to about 3 cups of popcorn, which you can snack on while staying at 100 calories!

12) 1 Cup Blueberries

Another delicious fruit to snack on when you're feeling like a bite to eat. 

One cup of blueberries delivers 80-100 calories while packing a ton of antioxidants!

13) Apple And Peanut Butter

Another favorite fruit snack is the classic apple and peanut butter. To give you an idea of calories:

• 1 small apple = 55 calories 
• 1 medium apple = 72 calories
• 1 tsp peanut butter = 30 calories

As you can see, you could eat 1 medium apple with 1 tsp of peanut butter or 1 small apple and 2 tsp apples.

14) Cheese Stick 

A cheese stick is about as basic as it gets – it's a cheese stick!

Most cheese sticks have 70-80 calories, which is less than one hundred calories!

Plus, they're easy to pack or bring with you, making them the perfect snack!

15) Jerky

Jerky is another delicious snack that's easy to eat, usually less than 100 calories.

While you'll usually hear "beef jerky," it can be made by sun-drying any type of meat. With that in mind, be aware of many brands that have a ton of added sugar in their products. We like to stick with other brands that keep it to a relative mininum.

For example;

• EPIC Chicken
• Jack Links Beef
• EPIC Salmon
• Perky Jerky (Turkey)

16) 1 Cup Unsweetened Almond Milk And ½ Scoop Protein Powder

One of the great things about protein powders these days is that you can get high-quality, premium protein at a decent price—this includes some isolates!

Your average scoop of whey protein has 120-130 calories. Half that can be consumed by mixing with a cup of unsweetened almond milk, which has 30-40 calories.

If you want to fill yourself up, mix in some water and ice!

Further, try a casein protein at some point. Casein protein is around the same calories but creates a much thicker consistency. This can help increase the satiety effect!

17) Smoked Salmon Pinwheel

You probably didn't expect to see an awesome snack like this! 

Salmon is one of our favorite fatty fish, and putting a bit of cream cheese on it will definitely not feel like 100 calories!

So you can see the calories;

• 1oz salmon = 40 calories (2oz = 80 calories)
• 1tbsp cream cheese = 25 calories

This is an awesome 100-calorie snack packed with essential nutrients.

18) 1/2 Cup Non-Fat Greek Yogurt Plus Handful Mixed Fruit.

The above-mentioned Greek yogurt was just for breakfast. If you want to spruce it up, take ½ cup of nonfat Greek yogurt and add the fruit of your choice.

½ cup of yogurt will have somewhere around 60 calories.

19) ½ Chicken Breast (100g or 3.5oz)

100g of chicken breast, which is approximately ½, has just 100 calories. That's it. 

If you learn to bake these so they're nice and juicy and then season them, you have an amazing snack!

You could even meal prep these and make a group of "chicken fingers." When you heat them up, wrap them in a wet towel, which will help keep them moist.

100 Calorie Foods To Help Your Weight Loss

As you can see, you can actually eat some nice food at just 100 calories. There's no need to settle for unfulfilling food when you can actually be eating salmon and yogurt! Keep in mind these are just a portion of low-calorie snacks, so be sure to check out our other articles on great snacks as well as healthy meal prep ideas!

• Low-Calorie Snacks
• Snacks To Buy On Your Grocery Trip
• 10 Awesome Meal Prep Ideas!

References 

1. Pesta, D.H., Samuel, V.T. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond) 11, 53 (2014). https://doi.org/10.1186/1743-7075-11-53
2. Wang J, Wang S, Henning SM, Qin T, Pan Y, Yang J, Huang J, Tseng C-H, Heber D, Li Z. Mixed Tree Nut Snacks Compared to Refined Carbohydrate Snacks Resulted in Weight Loss and Increased Satiety during Both Weight Loss and Weight Maintenance: A 24-Week Randomized Controlled Trial. Nutrients. 2021; 13(5):1512. https://doi.org/10.3390/nu13051512
3. Bodke H, Jogdand S. Role of Probiotics in Human Health. Cureus. 2022;14(11):e31313. Published 2022 Nov 9. doi:10.7759/cureus.31313 https://pmc.ncbi.nlm.nih.gov/articles/PMC9733784/
4. Pegoretti, Cássia, Adriane Elisabete Costa Antunes, Fúlvia de Barros Manchado-Gobatto and Caroline Dário Capitani. "Milk: An Alternative Beverage for Hydration?" Food and Nutrition Sciences 06 (2015): 547-554. https://www.scirp.org/journal/paperinformation?paperid=55713