Snacks With 100 Calories or Less

Janis Hunter
Home & Garden Information Center

When you have the mid-morning or late-night munchies, satisfy your hunger with a healthy snack that has 100 calories or less. Choose an item that contains protein and fiber but minimal fat and added sugar. Reach for a high fiber piece of fruit, a few tablespoons of nuts, raw veggies with low-calorie dip, or a small container of creamy non-fat yogurt or pudding.

Limit your splurges on chips, candy, cookies and other empty-calorie items that have little or no nutritional value. For the same amount of calories in a 1-ounce snack-sized bag of corn chips, you can eat 1 small apple, 1 cup of whole strawberries, AND 1 cup of carrots with ¼ cup of low-calorie dip. Some pre-packaged 100-calorie treats, such as shortbread cookies, are nothing more than tasty little morsels of refined sugar and saturated fat.

Snacking can be part of healthy eating if you choose foods and beverages that provide nutrients along with the calories. HGIC 4123, Snacks With 100 Calories or Less contains lists of nutritious, calorie-controlled snacks from the five food groups in USDA’s MyPyramid, including fruits, vegetables, grains, milk, meat and beans. This fact sheet also includes beverages, breakfast foods, combination foods, candies and miscellaneous desserts with 100 calories or less.

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