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Healthy Snacks Under 100 Calories

Healthy Snacks Under 100 Calories
Eating is one pleasure that we really enjoy as humans. With today’s food trends that parades delicious recipes and whole new food dishes, you can’t wait to indulge yourself to any foods in your sight. While there is nothing wrong in enjoying a delicious meals, sometimes we overlook the bad side of mindless eating – it’s health effects.

Yes, our health can be highly affected if we overeat foods that are considered unhealthy. It can lead to weight gain or much worse – obesity. Once you are obese, you are now qualified for more serious diseases such as heart problems, cancers, diabetes and many others. Although much of today’s “commercial foods” are said to be junk, there are some healthy snacks that you can still depend and may help you lose weight. I wrote an article about bad foods that can help you lose fats which can help aid your food cravings a little bit if you can’t control your snacking habits.

Today’s topic would be for your delight as I will be giving you a comprehensive list of healthy snacks under 100 calories. As you know, the less calories you consume from your everyday meals, the more you prevent weight gain. So let me give you some of the best healthy snacks 100 calories or less.

List of healthy snacks under 100 calories

Cereals, biscuit and bread group


A 1/2 cup of oatmeal servings only contains 75 calories which is the best cereal food you can have especially in the morning. Oatmeal is not only for people who wants to lose weight, but it is also beneficial to those who suffers from high cholesterol levels, heart problems, diabetics and hypertensive people.
Alternative cereal foods:

  • Grits or commonly known as Sofkey – 1/2 cup servings (70 calories)
  • Raisin Bran – 1/4 cup (50 calories)
  • Puffed Rice – 1 cup (50 calories)

Wheat bread

A slice of whole wheat bread contains 80 calories, perfect for your breakfast meal. Like oats which is based on whole grain products, wheat bread can effectively prevent weight gain as well promoting a healthy heart.
Alternative bread foods:
  • Bagel – 1 0z size (75 calories)
  • White bread – 1 slice (80 calories)
  • Melba toast – 4 slices (80 calories)
  • Muffin bran/corn/blueberry – 1 0z (up to 80 calories)
  • Popovers – 1 oz (65 calories)
  • Cornbread – 1 oz (95 calories)

Matzoh biscuits

Matzoh crackers are made of whole grains and can be associated with sweeteners such as chocolates, honey and anything that you desire. A single piece of matzoh contains only 55 calories which definitely won’t hurt your weight loss endeavors.
Alternative biscuit foods:
  • Graham crackers – 1 piece (55 calories)
  • Oysters crackers – 50 pieces (60 calories)
  • Saltines – 5 pieces (60 calories)
Commercial snack foods

Potato chips

Okay, potato chips are considered unhealthy due to its oil and preservative contents such as monosodium glutamate. But if you can’t control your potato chip cravings, you can settle for the healthy kind such as baked potato chips and make sure that you eat moderately. A regular potato chips contains 75 calories per 10 pieces. This means that if you consume a large potato bag of Lay’s, you are already eating over our 100 calories food limit.
Alternative snack foods:
  • Popcorn caramel/cheese/butter – 3 cups (up to 90 calories)
  • Choco chips – 10 pieces (60 calories)
  • Other snack chips – up to 80 calories (moderated)
Processed meats, seafoods, poultry and fish groups


Processed meats are not that bad at all and it even offers proper amount of protein that the body needs (in moderation of course). A 1/2 oz servings of pepperoni only contains 70 calories which is enough to satisfy your meat cravings.
Alternative processed meat foods:
  • Corned beef – 1 oz (60 calories)
  • Bologna – 1 oz (90 calories)
  • Roast beef – 1 oz (40 calories)
  • Sausage – 1 oz (95 calories)

Fresh salmon

Salmon is rich in omega-3 fatty acids that perfect for heart maintenance and protection. Salmon is also one of the best seafood dishes that you can have as it is delicious and nutritious. A 1.5 oz of freshly cooked salmon only contains up to 70 calories.
Alternative fish and seafood groups:

  • Tuna – 1.5 oz cooked (60 calories)
  • Scallops bay/sea – 1.5 oz (60 calories)
  • Oysters – 6 pieces (65 calories)
  • Mussels – 1.5 oz – (70 calories)
  • Lobster – 1.5 oz (55 calories)
  • Clams – 6 pieces (90 calories)
  • Catfish – 1.5 oz (65 calories)
  • COD – 3 oz (90 calories)
  • Crab – 1/2 cup/3 oz (90 calories)

Chicken breast

Chicken breast is the best and healthiest part of chicken, especially without the skin. This part contains 85 calories per 1.5 oz servings. The thigh part contains up to 85 calories with or without skin while the wing part contains 50 calories.
Alternative poultry foods:
  • Turkey dark/lean – 1.5 oz (up to 90 calories)
Nuts, eggs and sweets groups


Eating a single egg per day is beneficial to your health. Most people avoid eating eggs because of the fear of cholesterol, but eggs are high in protein, amino acids and other nutrients. Plus it is said to contain lutein, a substance that benefits our eye’s vision. Consuming a single egg contains 75 calories, enough to give you energy for the rest of the day.
Alternative egg foods:
  • Egg yolk – 60 calories
  • Egg while – 15 calories
  • Other types of eggs – 30 to 60 calories

Almond Nuts

Almonds are low in saturated fats, high in phytochemicals that fights cancer cells and of course low in calories. Almonds are one of the most nutritious nuts in the world. Just 12 pieces of almonds contains 80 calories.
Alternative nutty foods:
  • Peanuts – 20 pieces (85 calories)
  • Cashew nuts – 9 pieces (83 calories)
  • Other types of nuts – up to 90 calories

Sweets and sugary foods


Honey offers a lot of health benefits such as energy booster, improves the immune system and disease prevention. Surprisingly, honey only contains 20 calories per tablespoon.
Alternative sweets and sugar foods:
  • Chocolate – 1 tbsp (50 calories)
  • Jam/Jelly - 1 tbsp (50 calories)
  • Sugar white/brown – 1 tsp (15 calories)

Different beverages

Alcoholic beverages


Beer has the least calories in all alcoholic beverages especially the light beer which only has 50 calories per 6 fl. oz. If you want to maintain your sexy abs, then you have to drink moderately!
Alternative alcoholic beverages:
  • Gin/Rum/vodka – 4 fl. oz (65 calories)
  • Wine red/dry/white – 2 fl. oz (85 calories)
  • Other liqueurs – up to 1 fl. oz (up to 70 calories)
Other beverages


Coffee is the best beverage of all time (aside from teas). Coffee offers antioxidants that can help ward off free radicals from our body and prevent cancerous diseases. An 8 fl. oz of coffee contains 80 calories.
Alternative beverages:
  • Tea sweetened/brewed – 8 fl. oz (90/5 calories respectively)
  • Diet soda – 12 fl. oz (no calories)
  • Regular soda – 6 fl. oz (70 calories)
  • Cappuccino – 8 fl. oz (55 calories)
  • Choco drink – 4 fl. oz (60 calories)
  • Water – no calories
  • Whole milk – 1/2 cup (75 calories)
  • Reduced fat milk – 1/2 cup (60 calories)
  • Low fat milk – 1/2 cup (50 calories)

Cheese, yogurt and dessert groups

Regular cheese

Since cheese is from milk, it is high in calcium and protein that supports our bones and teeth. But cheese is the perfect food for skinny people as it can help you gain more weight. So if you want to lose weight, you have to eat cheese moderately. A 1/2 oz of cheese is equal to 55 calories.
Alternative cheese products:
  • Cream cheese – 2 tbsp (30 calories)
  • Feta cheese – 1 oz (80 calories)
  • Mozzarella cheese – 1 oz (80 calories)
  • Cottage cheese – 1/4 cup (50 calories)
  • Ricotta cheese – 1/4 cup (70 calories)
  • String cheese – 1 oz (70 calories)

Ice cream

Ice cream should be on my sugary list but I decided to put it in this group with other desserts. Ice cream have different varieties to choose from to make it a little more healthy than destructive. A 1/4 cup of reduced fat ice cream contains only 50 calories which is enough to satisfy your ice cream cravings.
Alternative dessert foods:
  • Frozen yogurt fat free/regular – 1/4 cup (up to 95 calories)
  • Sherbet – 1/4 cup (65 calories)
  • Sorbet – 1/4 cup (55 calories)
  • Ice cream regular – 1/4 cup (70 calories)
Vegetables and fruits


Carrots are rich in beta carotene which is good for the eyes and health. It contains a lot of antioxidants that is perfect for disease protection. Carrots is one of my favorite vegetables and you too should prefer this organic food. A single piece of carrot contains 30 calories.
Alternative vegetable foods:

  • Potatoes – 1/2 cup (65 calories)
  • Celery – 1 stalk (5 calories)
  • Lettuce – 1 cup (5 calories)
  • Tomato – 5 pieces (10 calories)
  • Other vegetables – up to 50 calories


Kiwi is one of the most potent antioxidant fruit that you can ever eat. It contains five times of vitamin C compared to other citrus fruits. Kiwi also has the less calories to be proud of – only 45 calories per large fruit.
Alternative fruits:
  • All types of berries – 1 cup (up to 60 calories)
  • Watermelon – 1 slice (50 calories)
  • Pineapple – 1 cup (75 calories)
  • Pear – 1/2 cup (50 calories)
  • Apple – 1 piece (80 calories)
  • Banana – 1 piece (55 calories)
  • Avocado – 1/2 cup (80 calories)
  • Other fruits – 1/2 cup (up to 85 calories)

Snacks under 100 calories diet

I am sure that you learned a lot so far from this list. As you can see, moderation is the key to ultimately control your calorie cravings, so you don’t need to hate the food! There is a kind of diet that focuses to achieve a constant 100 calories per meal. I will discuss that type of diet next time.

I would like to give thanks to for the information above. I added some of my own research to give you additional information. If you would like to have a personal coach on how you can prepare a healthy and pro-weight loss diet, then try Amanda Hamilton’s Diet Secrets. She will give you a personalized diet program that is suitable for your own health. A balanced diet is truly the safest and fastest way to lose weight.


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