Snacks With 100 Calories or Less

This information has been reviewed and adapted for use in South Carolina by Janis G. Hunter, HGIC Nutrition Specialist, and Katherine L. Cason, Professor, Food Science and Human Nutrition Department, Clemson University. (New 12/09.)

HGIC 4123

Printer Friendly Version (PDF)

Can’t resist those mid-morning or late-night munchies? Then satisfy your hunger with a snack that contains 100 calories or less.

Snacking can be part of healthy eating if your choice of foods and beverages provides nutrients along with the calories. Healthy eating is about the quality of the calories you consume, not just how many calories you consume.

Choose a snack that contains protein and fiber with minimal fat and added sugar, such as a high fiber piece of fruit, a few tablespoons of nuts or sunflower seeds, or a small container of creamy non-fat yogurt or pudding. Beware of some 100-calorie goodies that are nothing more than tasty little morsels of refined sugar and saturated fat, such as shortbread cookies and milk chocolate drops.

Make healthy choices from MyPyramid, USDA’s latest food guide pyramid. The five food groups in MyPyramid are grains, vegetables, fruits, milk, and meat & beans. For more information on the food groups and specific nutritional needs, refer to:

Here are some ideas for calorie-controlled snacks. Choose wisely, because some of the items are more healthful than others. Limit your splurges on empty-calorie items that have little or no nutritional value.

Fruits

  • medium apple
  • medium banana
  • medium nectarine
  • medium orange
  • medium peach
  • medium pear
  • 2 mandarin oranges
  • 3 clementines
  • ½ large grapefruit
  • 2 kiwis
  • 2 plums
  • 1 cup blueberries
  • 2 cups fresh strawberries or ½ cup frozen, sweetened
  • 15 strawberries (dipped in ¼ cup Cool Whip® Lite)
  • 2 cups raspberries
  • 1½ cups mixed berries
  • 1¼ cups watermelon, cantaloupe or honeydew melon
  • 1¼ cups fresh pineapple
  • 1 cup (25) grapes
  • 25 cherries
  • 4 dates (whole, dried, pitted)
  • 1 cup mango chunks
  • ½ cup sliced, cooked plantains
  • ½ small avocado
  • ½ cup canned fruit (in water or light syrup)
  • ½ cup applesauce (1 cup if unsweetened)
  • ¼ cup cranberry sauce
  • ¼ cup dried fruit
  • ¼ cup (small box) raisins
  • ½ cup frozen orange juice (eaten as sorbet)
  • 1 frozen fruit bar (made from 100% juice)
  • 4-ounce snack cup of fruit in its own juice

Vegetables

  • up to 2 cups raw vegetables (carrots, broccoli, celery, cucumber, tomatoes, sugar snap peas) with 2 tablespoons light ranch dressing
  • 2 cups salad greens with 2 tablespoons light dressing
  • A 5-ounce tossed salad with lettuce, tomato, cucumber and ¼ cup fat-free dressing
  • 1 cup raw vegetables with 3 tablespoons hummus
  • 1 cup celery with 1 tablespoon peanut butter
  • 4 medium tomatoes
  • 1 cup cherry or grape tomatoes
  • 4 cups cauliflower
  • 1 cup steamed green beans
  • 1 ear of corn
  • 2 small artichokes
  • 12 ounces V-8® or other vegetable juice (preferably low-sodium)
  • ½ cup tomato soup prepared with water or 1% milk
  • 1⅛ cups vegetable soup with beef, chicken or turkey
  • ½ cup edamame (green soybeans) in pods, salted or approx. ¾ cup if shelled
  • Campbell’s® Soup at Hand Blended Vegetable Medley

Grains (Starches)

  • ½ cup pasta, cooked, plain
  • 8 saltine crackers
  • 25 oyster crackers
  • ½ small bagel
  • ½ cup Chex® mix
  • ¾ cup dry cereal (such as Kix®, Cheerios®, Life®, Grape-Nuts Flakes® or Total®)
  • 1 seven-grain Belgian waffle
  • 1 Quaker Chewy® granola bar
  • 1 Nature Valley® granola bar
  • 1 package Quaker® granola bites (cinnamon, peanut butter or chocolate)
  • 1 slice whole wheat toast with 1 teaspoon Smart Balance Light® spread
  • 10 Baked Lays® chips (any flavor)
  • 40 Goldfish® crackers (any flavor)
  • 60 Baby Goldfish® crackers
  • 6 Ritz® crackers
  • 8 reduced-fat Ritz® crackers
  • 5 Triscuits®
  • 6 reduced-fat Triscuits®
  • 8 mini peanut butter or cheese Ritz® crackers
  • 2½ pretzel rods
  • 18 mini pretzel twists
  • 40 Rold Gold® classic style pretzel sticks
  • 6 honey graham crackers
  • any 100-calorie pack (such as Cheese Nips®, Ritz Mix® or Doritos®)
  • 2 large rice cakes
  • 1 rice cake with 1 tablespoon sugar-free jam
  • 12 Quaker® Quakes Cheddar Cheese Rice Snacks
  • 1 cup minestrone soup with 1 saltine cracker
  • 3 cups air-popped popcorn (with herb seasoning)
  • 1 single-serve packet of low-fat microwave popcorn

Dairy Products

  • 1 cup fat-free or skim milk
  • ½ cup reduced-fat chocolate milk
  • 4 to 8 ounces low-fat or fat-free yogurt
  • 1 ounce/slice reduced-fat cheese (American, Swiss, cheddar, Colby, etc.)
  • 1 ounce bleu cheese
  • 1-ounce stick of string cheese (part-skim mozzerella)
  • 1 Kraft® Single cheese
  • slightly less than 1 ounce cheddar cheese
  • ½ cup low-fat (1%) cottage cheese
  • ½ cup fat-free pudding
  • 1 Dannon® Light & Fit® or Yoplait® Light yogurt smoothie
  • 8-ounce latte made with fat-free or skim milk

Meats & Other Protein Foods

  • 2 ounces of lean roast beef or boiled ham
  • 4 ounces turkey breast
  • 4 ounces smoked salmon
  • 3 ounces tuna (packed in water)
  • 2 ounces tuna (packed in water) with 1 teaspoon low-fat mayonnaise added
  • 3 sardines packed in water
  • 3 thin slices of lunch meat
  • 7 small shrimp
  • 1 chicken or turkey hot dog
  • 2 tofu dogs
  • 1 ounce beef jerky
  • 1 ounce turkey pepperoni
  • 1 egg (hard-cooked, scrambled or fried)
  • ¾ cup egg substitute
  • 1 tablespoon peanut butter
  • 4 tablespoons hummus (chickpeas)

Nuts & Seeds

  • 10 almonds, cashews or walnuts*
  • 30 pistachios*
  • 16 peanuts*
  • 2 tablespoons sunflower seeds*
  • 2 tablespoons pumpkin seeds*
  • 2 tablespoons soy nuts*
  • 1 tablespoon peanut butter
  • 1½ teaspoons almond butter

* Choose unsalted or lightly salted nuts and seeds to reduce salt (sodium) in your diet.

Breakfast Foods

  • 1 ounce or ¾ cup non-sugary cereal (e.g. Shredded Wheat® and Total®)
  • ½ cup oatmeal
  • 1 single-serve pack Cream of Wheat®
  • 1 slice whole wheat bread with 1 teaspoon fruit spread
  • ½ whole grain English muffin with 1 teaspoon fruit spread or 2 tablespoons light cream cheese
  • 1 waffle, 7 inches in diameter
  • 1 6-inch corn tortilla with 1 ounce low-fat cheddar cheese, melted

See “Grains (Starches)” for more breakfast items.

Combination Foods

  • 1 small baked potato with ½ cup salsa and 2 tablespoons of fat-free sour cream
  • an orange and a few dry-roasted nuts
  • 3 ounces cooked whole-grain noodles with 1 fresh tomato and ½ ounce hard cheese
  • 1 Laughing Cow® Light Creamy Garlic & Herb cheese wedge and 3 Triscuits®
  • 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
  • ¼ cup low-fat cottage cheese with ½ cup canned pineapple (in its own juice)
  • 3 ounces low-fat cottage cheese and 3 whole-wheat crackers
  • ½ cup low-fat cottage cheese with 5 strawberries
  • 2 large graham cracker squares with 1 teaspoon peanut butter
  • 4 whole wheat crackers with peanut butter or hummus
  • ½ red bell pepper dipped in 3 tablespoons hummus
  • 6 saltines or Wheat Thins® crackers with 2 teaspoons of peanut butter (or any nut butter)
  • ½ apple with 2 teaspoons of peanut butter
  • 1 apple, baked and topped with 1 tablespoon nonfat or low-fat yogurt and cinnamon
  • ⅓ cup unsweetened applesauce with a slice of whole-wheat toast, cut into 4 strips for dunking
  • half a “finger” of string cheese with 4 whole-wheat crackers
  • ½ mini bagel with 1 ounce smoked salmon
  • 2 tablespoons hummus on ¼ slice pita bread
  • 1 large dill pickle wrapped in a thin slice of boiled ham or Swiss cheese (or both)

Chocolates

  • ½ cup fat-free chocolate pudding
  • 15 chocolate covered raisins
  • 1 snack size candy bar
  • 4 Hershey® Kisses
  • 5 Ghirardelli® Milk Chocolate Drops
  • 2 Mrs. Fields® Decadent Chocolates
  • 2 slices Terry’s® Chocolate Orange
  • 4 Andes® Mints
  • 3 Nestle® After Eight Mints
  • 25 milk chocolate M&M’s®
  • 9 peanut M&M’s®
  • 1/5 Toblerone® bar
  • 9 Tootsie Roll Midgets®
  • 2 chocolate chip cookies (2-inch diameter)
  • 2 reduced-fat Oreo® cookies
  • 5 chocolate graham crackers
  • 1 sugar-free fudgsicle
  • 1 Skinny Cow® Fat Free Fudge Bar
  • 1 Nestle Butterfinger® Stixx
  • 1 Whole Foods Market Two-Bite Brownie
  • 1 Healthy Choice® Mocha Fudge Swirl Bar

Other Candy

  • 1 package fruit snacks
  • 2 Twizzlers®
  • 12 gummy bears
  • 10 large jelly beans
  • 8 gum drops
  • 20 pieces candy corn
  • 5 pieces of hard candy
  • 2 lollipops
  • 3 medium Peeps®
  • 3 bars Laffy Taffy®
  • 12 vanilla Miss Meringue Minis®

Miscellaneous Desserts & Sweets

  • 1 fat-free pudding cup
  • ⅓ cup baked custard
  • ½ apple with caramel dip
  • 1 Fruit Roll Up®
  • 1½ cups gelatin, such as Jello®
  • 1 Kelloggs® Rice Krispies Treat®
  • 5 Nabisco® Nilla® wafers
  • 10 animal crackers
  • 7 iced animal crackers
  • 3 ginger snaps
  • 2 Fig Newtons®
  • 2 large graham cracker squares
  • 1 homemade s’more (graham cracker with 1 marshmallow and 1 teaspoon chocolate syrup)
  • 1 pouch Keebler Sandies Rite Bites Shortbread Cookies®
  • 1 creamsicle
  • 1 frozen fruit bar (made from 100% juice)
  • 1 popsicle
  • 1 cup sugar-free gelatin with 2 tablespoons whipped topping
  • ½ cup fat-free ice cream or frozen yogurt
  • ⅓ cup sherbet
  • 2-inch slice angel food cake
  • 4 large marshmallows
  • ⅔ cup mini marshmallows

Beverages

  • 1 cup fat-free milk (can add no-calorie chocolate syrup)
  • 1 cup hot cocoa (powdered, water added)
  • 1 packet sugar-free hot chocolate made with fat-free milk
  • 1½ cups almond milk
  • 2 cups tomato juice
  • ¾ cup orange juice
  • 8 fluid ounces lemonade or limeade (frozen concentrate, sweetened and reconstituted)
  • unlimited water, unsweetened tea (green, black or oolong) and coffee (no sugar, cream or other additives) 
  • ¾ cup seltzer with ¼ cup juice

This & That

  • 1 tablespoon mayonnaise
  • 2 slices cooked bacon
  • 3 Totinos® pizza rolls
  • 10 baked tortilla chips with ¼ cup salsa
  • 1 package Lipton® Cup-a-Soup (any flavor)
  • ¾ cup Campbell’s® chicken noodle soup
  • 1 cup Campbell’s® 98% fat-free cream of mushroom soup

For More Information

For additional information on snacks for young children and teens, refer to HGIC 4115, Smart Snacking. To learn more about snacks for all age groups, go to HGIC 4203, Planning for Snacks.

Sources:

  1. WebMD. Best Snacks 100 Calories or Less.
  2. WebMD. 100-Calorie Snacks: 20 Choices. 2006.
  3. Ohio State University Medical Center. 100 Snacks With 100 Calories or Less. 2007.
  4. Vermont Department of Health. Snack Recipes: Snacks That Are Only 100 Calories.
  5. We Can! U.S. Department of Health & Human Services. Snacks—100 Calories or Less.
  6. 100 Calorie Snacks. www.100caloriesnacks.net
  7. Quick 100 Calorie Snacks. www.fitnessandfreebies.com.

Page maintained by: Home & Garden Information Center


This information is supplied with the understanding that no discrimination is intended and no endorsement of brand names or registered trademarks by the Clemson University Cooperative Extension Service is implied, nor is any discrimination intended by the exclusion of products or manufacturers not named. All recommendations are for South Carolina conditions and may not apply to other areas. Use pesticides only according to the directions on the label. All recommendations for pesticide use are for South Carolina only and were legal at the time of publication, but the status of registration and use patterns are subject to change by action of state and federal regulatory agencies. Follow all directions, precautions and restrictions that are listed.