100-Calorie Snacks That Satisfy

Low-Calorie Munchies to Help You Achieve Your Weight Loss Goals


Verywell / Alexandra Shytsman

Losing weight doesn't mean you have to say no to snacks. There are plenty of 100-calorie snacks that you can eat throughout the day to satisfy your hunger and keep your weight loss goals on track.

Of course, you can buy pre-packaged 100-calorie snack packs at the grocery store, but those foods are often heavily processed and don't include the healthiest ingredients. It can also easy to eat more than one serving because often the focus is purely on calorie count and not offering a balanced, satisfying snack, which means they are usually very small.

That doesn't mean you should never eat them, but it's smart to make some of your low-calorie snacks at home to boost your overall nutrition. Use these fun snack ideas to save money and make the most of your healthy lifestyle.

Measure your portion sizes to be sure that you're not getting more fat or calories than you bargained for. A digital scale will give you the most precise measurements, but measuring cups and spoons will do the trick, too. Once you're familiar with serving sizes and what an appropriate portion looks like, you may not need to measure or weigh your snack every time.

Sweet 100-Calorie Snacks

Got a sweet tooth? No problem! Calm your cravings with one of these healthy low-calorie snack ideas. Keep in mind that many of these foods would be better suited as desserts rather than regular snacks (like cookies and ice cream) so use your discretion.

  • 1/2 cup sugar-free JELL-O and 2 tablespoons reduced-fat whipped topping
  • 1/4 cup loosely packed raisins
  • Half of a small apple with 2 teaspoons peanut butter
  • 6-ounce glass orange juice (try making frozen juice pops for a cooling treat)
  • One 3.5-ounce JELL-O fat-free pudding cup
  • Half of a whole-wheat English muffin with 2 teaspoons of jelly
  • 100-calorie Greek yogurt snack packs (they come in multiple flavors) 
  • 1 cup of mixed berries (try raspberries, blueberries, or blackberries) 
  • 1 cup of unsweetened applesauce 
  • One Skinny Cow ice cream sandwich
  • 1 cup of grapes (try them frozen)
  • One medium banana
  • Two or three meringue cookies (depending on the size)
  • One red licorice stick
  • One popsicle in your favorite flavor
  • A small handful of chocolate kisses

Be creative. Check serving sizes and calorie counts to create your own sweet, low-calorie snacks. Try a homemade mock s'more with a reduced-fat Graham cracker topped with a jumbo marshmallow and drizzle of chocolate syrup.

Salty 100-Calorie Snacks

If you crave crunchy or salty snacks, here are some suggestions for savory options under 100 calories. Just remember that salty foods are more likely to make you thirsty. Some drinks may pack more calories than the snack itself. Drink water or choose calorie-free flavored seltzer water to quench your thirst. If plain water isn't your thing, try making your own flavored water infused with berries or herbs.

  • 4–5 medium salty pretzels
  • 3 cups air-popped popcorn 
  • 1/2 cup 2% low-fat cottage cheese
  • 4 tablespoons Oasis Zero-Fat Hummus and 1 cup raw carrots
  • 1 cup Progresso Light Chicken & Cheese Enchilada Soup
  • 4 whole-wheat crackers and 2 servings of fat-free cheese
  • Half turkey sandwich with reduced-calorie bread, mustard, and veggies
  • 6 saltine crackers with 2 teaspoons of peanut butter
  • 2 Jarlsberg Lite Minis
  • 1 serving natural-style beef jerky​
  • One hard-boiled egg
  • 1-ounce cream cheese with 4–5 celery sticks
  • 1-ounce cheddar cheese with 4–5 radishes
  • 1/2 cup edamame
  • One strip of turkey jerky
  • Half cucumber (seeded) stuffed with one thin slice of lean turkey and mustard or fat-free mayonnaise
  • One lettuce roll-up stuffed with a single slice of ham or beef and cabbage, carrots, or peppers
  • 4–5 cucumber slices topped with 1/3 cup cottage cheese and salt and pepper
  • 1–2 cups of homemade kale chips (prepared with just a small amount of oil) or 1/2 serving of commercially prepared kale chips
  • Seaweed snacks in a range of flavors including toasted coconut or almond sesame

Prefer to prepare something fresh? Try making a small salad of cubed tomatoes and sliced cucumber sprinkled with feta and a dash of salt and pepper. Whip up a small batch and portion it out into individual servings to grab for low-calorie snacks.

Add Some Protein

Whether you prefer more sweet or salty snacks (or a mix of both), adding a small portion of protein to your snack is often a good idea, because it tends to fill you up faster. It can also be difficult to limit yourself to an appropriate portion when you're only snacking on one food, so adding some variety can help.

Even if it adds some additional calories, adding a small portion of a high protein food like a hard-boiled egg, an ounce of cheese, some Greek yogurt, or a few slices of turkey breast to your snack will keep you satisfied for longer.

A Word From Verywell

Contrary to popular belief, it can be healthy and helpful to snack when you're trying to lose weight. But if you eat at your desk or in front of the television, it's easy to mindlessly overeat. This is especially true when you don't portion your snack ahead of time.

The key to healthy snacking is to make sure you're eating the right number of calories at snack time, which is where these 100-calorie snack ideas come in. Measure your food before eating and take the time to enjoy the mini-meal. Use your snacks to support your weight loss goals.

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  1. Bankir L, Perucca J, Norsk P, Bouby N, Damgaard M. Relationship between sodium intake and water intake: the false and the true. Ann Nutr Metab. 2017;70 Suppl 1:51-61. doi:10.1159/000463831.