100-Calorie Snacks for Runners

Close-Up Of Frozen Grapes In Basket Outdoors
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Runners often find themselves feeling hungry between meals, but many want to limit their calories. If you're planning to run before your meal, your hunger pangs are an even bigger concern. You need some fuel to power you through the workout. The key to curbing hunger and getting that much-needed boost of energy is to choose a healthy yet satisfying snack of only 100 calories. After your workout, you also can use these as a recovery snack. These snacks won't blow your diet or spoil your dinner.

100-Calorie Carbohydrate Snacks for Runners

These snacks are mostly carbs, which can help fuel your run.

  • Frozen Grapes: About 28 grapes equals 100 calories. Put them in the freezer for at least two hours and they'll be a nutritious and refreshing snack on a hot day.
  • Baked Apple: Core one small apple and fill with 1 teaspoon brown sugar and sprinkle with cinnamon. Bake at 350 F for 15 minutes, until the sugar begins to caramelize and the apple is tender.
  • Vegetable Soup: Try having 1 cup low-fat, low-sodium vegetable soup. This is also great to have after a cold run outside.
  • Strawberries and Cream:  Dip 15 strawberries in 5 tablespoons of fat-free Cool Whip for a sweet and refreshing treat.
  • Chips and Salsa: If you want something crunchy and salty, try 10 baked tortilla chips with 1/4 cup of salsa. 
  • Goldfish Crackers: About 40 cheddar Goldfish crackers equals 100 calories. If you prefer other flavors, check the package to determine the calorie amounts. 

100-Calorie Snacks With Protein

These snacks include protein and are appropriate before or after your run.

  • Lowfat Frozen Yogurt: Try a small scoop of lowfat frozen yogurt for a 100-calorie snack. It can be a healthy snack as long as you don't go overboard.
  • Chocolate Milk: In addition to satisfying your sweet tooth, 6 ounces of chocolate skim milk is a great recovery drink after a run.
  • Chocolate Pudding:  A 4-ounce container of fat-free chocolate pudding contains 100 calories.
  • Blueberries and Cottage Cheese: Mix 1/4 cup of blueberries into a 1/2 cup cottage cheese.
  • Wasabi Peas: If you like a snack with some crunch and a little kick, 1/4 cup of wasabi peas gives you 100 calories.
  • Carrots and Hummus: Eating 13 baby carrots and 2 tablespoons of hummus can certainly take the edge off your hunger.
  • Skinny Cow Fat-Free Fudge Bar: These bars are only 100 calories and are refreshing and enjoyable.
  • Peanut Butter and Celery: Top one medium celery stalk with 1 tablespoon peanut butter for a crunchy and creamy treat.
  • Edamame (green soybeans): About 45 steamed edamame equal 100 calories. Sprinkle a little salt and pepper on them for added flavor.
  • Pistachios: A bag of 25 dry-roasted, unsalted pistachios is a great snack to have when hunger hits on-the-go. Packed with protein, they'll help you feel fuller. Choose the in-shell pistachios, since you're less likely to eat too many if you have to work for them.
  • Chocolate-Dusted Almonds: Emerald produces 100-calorie packs of cocoa roast almonds that are great when you get hunger pangs.
  • Red Pepper and Hummus: Dip slices of a small red bell pepper in 2 tablespoons of hummus for a savory snack.
  • Apple and cheese: Pair 1 cup of sliced apple with 1 ounce of sharp cheddar cheese.
  • Red Pepper and Goat Cheese: If you're not a big fan of hummus, pair your small red pepper with 2 tablespoons of soft goat cheese.
  • Hard-Boiled Egg: Sprinkle some salt, pepper, and paprika on a hard-boiled egg for a satisfying 100-calorie snack.

Precautions for Runners

Keep in mind any food sensitivities when you choose your snacks. If you are lactose-intolerant, you will want to avoid dairy products like milk or cream before your workout. While hummus is a great protein source, it can also lead to gas and even runner's trots. You may want to save those snacks for after your run.

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