30 Quick 100-Calorie Snacks You Can Make Yourself

These super-filling mini meals are easy to whip up in a snap

March 22, 2013
100 calorie snacks
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DIY 100 Calorie Snacks

Tired of 100-calorie snack packs? There are other ways to get a low-calorie snack--and they hardly require any effort in the kitchen. Next time you need a nibble between meals, try one of these satisfying, good-for-you 100-calorie snacks.

100 calorie snacks
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Mediterranean-style cracker topper

Slice one-fifth of an avocado and mash on a Wasa Rye Cracker, then sprinkle with balsamic vinegar and sea salt. "This is my latest and greatest favorite 100-calorie snack combination," says Michelle Dudash, RD, author of Clean Eating for Busy Families. "Avocados contain monounsaturated fats, which help keep you fuller longer and the 100 percent whole-grain cracker is big and satisfying. Balsamic vinegar adds a huge pop of flavor."

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100 calorie snacks
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A sliced and broiled tomato with 2 teaspoons of parmesan

"A warm way to get some vitamin C, calcium and fiber," says Joan Salge Blake, MS, RD, LDN, Clinical Associate Professor at Boston University.

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A 0.6-ounce package of roasted seasoned seaweed

"Seaweed is rich in minerals that we don't get a lot of in our diet, " says Dr. Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN. It's also chock full of amino acids (what are those?); vitamins A, B, and C; Beta-Carotene; Iodine; iron; calcium; and fiber. Plus, it naturally lowers cholesterol and has many anti-inflammatory properties.

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A hardboiled egg and 1 cup of sugar snap peas

"Protein-rich egg is a perfect match to high fiber sugar snap peas," says Blake.

Related: 5 Reasons to Eat Eggs

100 calorie snacks
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New ants on a log

Fill two celery sticks with 2 teaspoons of crunchy almond butter and top with 1 tablespoon of California raisins. "Raisins add fiber and natural no-added-sugar sweetness," explains Dudash. "Nut butter adds staying power with nutritious fats and protein, while celery adds low-calorie bulk and has a high water content." In a recent study, participants felt more satisfied eating raisins than potato chips and cookies, despite the lower calorie count.

Related: How to Make Fiber Taste Good

banana smoothie 100 calorie snacks
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Banana Smoothie

Blend 1 cup sweetened almond milk, half a frozen banana, 1 tablespoon of natural unsweetened cocoa powder, and ice cubes. "Smoothies are a great way to have a little something to taper your appetite before heading out for an evening on the town, " says Kleiner.

Related: Smoothie Recipes

tomatoes and crackers 100 calorie snacks
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A cup of grape tomatoes and 8 whole-wheat crackers

"Vitamin C-rich grape tomatoes provide a sweet snack along with high fiber wheat crackers," says Blake.

Related: Is your food really whole grain?

edamame 100 calorie snacks
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Half a cup of steamed edamame pods

"These beans offer 9 g of protein and plenty of fiber to keep you fuller, longer," says Dudash. The superstar legume is a healthy carb that also offers immune-boosting phytochemicals, as well as about 10 percent of your daily value of vitamins A and C.

cucumbers and hummus 100 calorie snacks
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A cup of cucumbers and 2 tablespoons of hummus

"Sliced cucumbers are a fiber-rich way to scoop up the hummus," says Blake. "Leave the skin on the cucumber for more fiber."

Olives 100 calorie snack
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15 large olives

"The fat doesn't get any healthier," says Kleiner. The monounsaturated fats help decrease blood pressure, plus they're rich in fiber, iron, vitamin E, and copper, and keep your digestive tract healthy.

rice cake 100 calorie snack
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A plain brown rice cake and 2/3 of a tablespoon of peanut butter
"Spread protein-rich peanut butter on a fiber-rich brown rice cake for a filling snack," Blake says.
100 calorie snacks pistachios
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30 Pistachios

"They contain protein and fiber to keep your appetite at bay for hours," says Dudash. "Plus the shells serve as a visual cue of how much you've eaten, telling you to slow down and stop when satisfied." Pistachios are a great source of copper, manganese, vitamin B6, and phosphorus. Munching on them regularly has been shown to lower "bad" LDL cholesterol and boost "good" HDL cholesterol.

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3 cups of air-popped popcorn

The comfort snack is a healthy whole grain. "Make half of your grain servings whole grains daily," advises Blake. A cup contains 1 g of fiber, 1 g of protein, 1 percent of your daily value for iron, 11.5 mg of magnesium, 28.6 mg of phosphorus, and 26.3 mg of potassium.

veggies and dip
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Veggies and dip
Dip four carrot sticks, four celery sticks and four cucumber sticks in 2 tablespoons of hummus. "These vegetables add fiber and vitamins A and C," says Dudash. "Hummus adds satisfaction with heart-healthy olive oil and a bit of protein from beans."
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A half-cup of low-fat cottage cheese and a quarter-cup of blueberries
"A good source of fiber and calcium in one snack," Blake says. Cottage cheese is full of selenium--an antioxidant that helps prevent arthritis--and vitamin B12, which can reduce the risk of heart disease and memory loss.
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A cup of Kashi 7-Whole Grain Puffs Cereal with a half-cup of sweetened almond milk
"Cereal and milk is an incredibly easy way to fuel yourself for an hour of exercise, " says Kleiner. Whole grain cereal can help lower the risk of developing coronary heart disease, colon cancer, diabetes and diverticular disease, while nutrient-rich almond milk contains no cholesterol and 30 percent of your recommended daily value of calcium and 25 percent of Vitamin D, which builds strong bones.
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Turkey lettuce wrap
Lay down one large lettuce leaf--such as romaine, iceberg, or Bibb--2 ounces of natural, reduced-sodium deli turkey, and spread with 1 teaspoon of Dijon mustard; roll like a burrito and munch away. "The protein-packed turkey is satisfying and lettuce adds delicious crunch, bulk and trace vitamins and minerals," says Dudash.
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A medium grapefruit
"It's a sweet and juicy way to get vitamin C," says Blake. The tart and tangy fruit boasts 73 percent of your daily need of vitamin C, plus major doses of vitamin A, fiber, potassium, vitamin B1, and vitamin B5. It also protects against kidney stones, colon cancer, and lowers cholesterol.
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Three Laughing Cow Light Creamy Swiss cheese wedges
"Cheese is just always so good," Kleiner says. And good for you too, with lots of protein and calcium to help maintain healthy blood pressure.
Healthy 100 calorie snacks
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14 Raw Almonds

"The perfect go-to snack for fiber, protein, and ease," says Blake. In a nutshell (pun intended), they're a great source of vitamin E and many minerals, including manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

MORE: Cheap Snacks For Health Nuts

Healthy 100 calorie snacks
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"Chocolate Love"

This tasty treat clocks in at only 56 calories. Spread a teaspoon of natural peanut butter onto one square (1 x 1-inch) of dark chocolate. "A pop of this intensely flavored bite of deliciousness will satisfy your craving for chocolate, sweets, and creaminess," says Dudash. "The darker the chocolate, the better, as it supplies more beneficial polyphenols and less added sugar than milk chocolate."

RELATED: 5 Health Benefits of Chocolate

Healthy 100 calorie snacks
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Half of a sliced pear and half an ounce of reduced fat cheddar

"This is a calcium-rich way to enjoy your fruit," Blake says. Pears are high in fiber and contain folate; vitamins A, C, K, B2, B3, and B6; and minerals including calcium, magnesium, potassium, copper, and manganese. The sharp cheese is a great source of protein and calcium, which helps maintain strong bones and teeth.

Get Your Smoothie On: 5 Fit and Fruity Smoothie Reicpes

Healthy 100 calorie snacks
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A half-cup of fat free yogurt and a half-cup of blueberries

"It tastes like ice cream!" says Kleiner. "Yogurt and berries are healthy cultures that satisfy your sweet tooth." One of the most antioxidant-rich foods, blueberries are a nutrition superstar: they neutralize free radicals, help reduce belly fat, boost urinary tract health, save your vision, promote brain power, and fight heart disease. And let's not forget the calcium boost courtesy of the yogurt.

FREE: The Fitbie Lose Weight newsletter will help you reach all your weight-loss goals.

Healthy 100 calorie snacks
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A small sliced apple and 1 tablespoon of almond butter

"Apples add fiber and the almond butter provides satisfying fats," says Dudash. The staple fruit delivers 14 percent of the daily value of immune-boosting vitamin C, and studies have found that apples are linked to a lower risk of both coronary heart disease and cardiovascular disease. Almond butter is packed with monounsaturated "good" fats, which lower cholesterol levels, and rich in Vitamin E and flavonoids-antioxidants that fight aging and prevent disease.

AN APPLE A DAY? Yep. Plus, 14 More Spring Fruits We Crave

Healthy 100 calorie snacks
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2 cups of broccoli florets and 3 and a half tablespoons of reduced-fat ranch

"You'll be satisfied before you know it!" says Kleiner. "Veggies like broccoli are major anti-cancer foods and full of fiber, antioxidant vitamins, and minerals." The cabbage family member improves vitamin D deficiency, gives your body's detoxification system a boost, the flavonoids fight allergies and inflammation, the glucoraphanin supports healthy skin and its repair, and helps eye health thanks to its two carotenoids.

EAT RIGHT: Our Fool-Proof Plan to Eat More Veggies can help.

Healthy 100 calorie snacks
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A light mozzarella cheese stick and a medium apricot

"A perfect calcium and beta carotene sweet snack," Blake says. The calcium in mozzarella cheese helps regulate healthy blood pressure, and apricots are an excellent source of vitamins A and C, and antioxidants.

ANITOXISANTS: You'll find them in these 10 Best Superfoods for Endurance Athletes.

Healthy holiday eating tips
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A small square of 70 percent cacao dark chocolate

Satisfy a craving while improving your cardiovascular health by lowering your blood pressure, controlling blood sugar levels, increasing blood flow to the brain to improve cognitive function, plus delivering lots of antioxidants and vitamins and minerals.

GREAT NEWS: Chocolate Can Help You Lose!

Healthy 100 calorie snacks
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1 cup of sliced strawberries and 3 ounces of fat-free Greek yogurt

"Top Greek yogurt with sweet vitamin C-rich strawberries for an afternoon sundae," says Blake. Protein-packed Greek yogurt keeps you fuller, longer.

Healthy 100 calorie snacks
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10 dry roasted hazelnuts

"Fat doesn't get much better for taste and satisfaction, and these are healthy and crunchy-a two-fer!" says Kleiner. These small nuts pack a punch with magnesium and calcium to boost bone and teeth formation and density, copper to slow down the aging process and stimulate brain cells, and manganese, which helps your body better metabolize food for energy.

MORE:  If you need more energy in the middle of the day, eat one of these 9 Foods That Fight Fatiguer.

Healthy 100 calorie snacks
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2 cups of air-popped popcorn and a medium plum

"High-fiber plums go great with high fiber popcorn," Blake says. Plums deliver vitamins C, K, and A, plus fiber and potassium, while popcorn is full of Omega-3 and Omega-6 fatty acids.

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