When most people say “snack,” they’re picturing something tasty but nutritionally useless. And yeah, we’re not above ice cream or cheesecake either. But if you’re trying to lose (or maintain) weight, the move is having simple, planned snacks that keep you satisfied without quietly nuking your calorie budget.
These 100-calorie snacks are nutrient-dense and low-calorie, which is exactly what you want when fat loss is the goal. If you’re looking for low-calorie snacks that help your diet instead of sabotaging it, here are 19 options to try.
Take Your Fitness To The Next Level
Written by: Set For Set Editorial Team
Evidence note: This article includes peer-reviewed references at the bottom. Calories can vary by brand, portion size, and preparation. Always check your nutrition label.
Quick Answer
If you want 100-calorie snacks that actually work for weight loss, prioritize protein, fiber, and volume. Think: Greek yogurt, deli turkey, eggs, fruit, veggies + hummus. Keep 1 to 2 planned snacks per day, portion them ahead of time, and aim to pair a “light” snack (fruit/veg) with a “sticky” snack (protein/fat) so you stay full longer.
Key Takeaways
| Key takeaway | Why it matters |
|---|---|
| Protein snacks reduce hunger better than most “crunchy” snacks | Higher-protein eating patterns support fat loss and fullness.¹ |
| Portioning is the real secret | Peanut butter, nuts, jerky, and cheese are easy to overeat if you eyeball them. |
| Fiber + volume = easier dieting | Fruits, veggies, popcorn, and berries add bulk for fewer calories. |
| “Healthy” snacks still count | Even nutritious foods can stall progress if portions creep up. |
| Choose lower-sugar, lower-sodium options when possible | Helps with cravings, water retention, and long-term consistency. |
Low-Calorie Snacks for Weight Loss
Snacks get a bad reputation because many of them are basically “calories in a wrapper.” But snacks can be a strategic tool if you use them intentionally.
When used properly, 100-calorie foods can play a valuable role in a weight loss program. Pick nutritionally dense options and you can improve your diet while taking the edge off hunger.
1. Keep a healthy option ready for “munchie mode.” Ideally we ignore cravings, but real life does not care about ideals. If the only thing in the house is chips and cookies, you already know how that story ends.
2. Use snacks to bridge long gaps between meals. If lunch is at 12 and dinner is at 8, most people are going to get hungry in the middle. A planned snack can reduce the odds you show up to dinner like a starving raccoon.
3. Boost your nutrition (not just your calories). Snacks can add protein, fiber, and micronutrients. For example, eggs and deli meat can bump protein intake, and higher-protein diets have been shown to help reduce body fat.¹ Or grab walnuts for omega-3s.
4. Support consistency. The best fat loss plan is the one you can actually stick to. If snacks help you stay consistent, they are doing their job.
If you’re in a hurry, you can see the top five in the video below. Keep scrolling to see the full list.
The 19 Best 100-Calorie Snacks
Below are some of the best snacks you can eat for roughly 100 calories. All options are intended to fall between 80 and 110 calories. Since brands and serving sizes vary, always verify with your nutrition label.
1) 2 Celery Stalks + 2½ tsp Peanut Butter
Celery is extremely low-calorie. Two large stalks are roughly 15 to 20 calories.
Pair that with about 2½ teaspoons of peanut butter (around 80 calories) for a total near 95 to 105 calories.
Tip: Measure the peanut butter. This snack goes from “clean” to “oops” fast if you free-pour.
2) 14 Almonds
We love almonds. Great crunch, great nutrients.
They are also calorically dense. One almond is roughly 7 calories, so 14 almonds lands close to 98 calories.
Research suggests mixed tree nuts can support weight loss and satiety when used as a planned snack.²
3) 8 Baby Carrots + 2 tbsp Hummus
Baby carrots + hummus is one of the easiest “real food” snacks you can keep on repeat. Together they can provide:
- Vitamin A
- Vitamin B6
- Folate
- Vitamin C
- Antioxidants
To keep it around 100 calories:
- 8 baby carrots: ~25 to 30 calories
- 2 tablespoons hummus: ~60 to 80 calories (brand-dependent)
4) Deli Meat
Deli meat is a high-protein, low-calorie snack with one huge advantage: no prep.
Pick your preferred option. Here’s what roughly 100 calories can look like (varies by brand and leanness):
- Turkey: ~100g (3.5oz)
- Roast beef: ~70g
- Chicken breast slices: ~100g (3.5oz)
- Ham: ~2 to 2.5oz
Tip: If sodium is a concern, look for lower-sodium versions and balance with potassium-rich foods (fruit, veggies).
5) 3/4 Cup Plain, Nonfat Greek Yogurt
Nonfat Greek yogurt is one of the cleanest ways to add protein without many calories. A 3/4 cup serving can deliver up to ~17g of protein (brand-dependent).
You’ll also get probiotics, which can support gut health.³
Easy upgrade: Add cinnamon or a few berries and keep portions controlled.
6) Tomato with Mozzarella Caprese
Caprese sounds fancy, but it can fit your calories easily. About 1oz of part-skim mozzarella can be around 70 to 85 calories depending on the brand.
Keep it simple: tomato slice + mozzarella + basil. Want more flavor? Add any of the following, but note they can raise calories fast:
- Olive oil
- Oregano
- Garlic
You can eat it cold or warm it up for a melty snack.
Simple recipe (makes 4 servings):
- 4 Italian tomatoes
- 4 oz part-skim mozzarella
- 18 basil leaves
- 0.1 tsp salt
- 1 tbsp olive oil
- 1 tbsp vinegar
- 2 cups shredded mixed lettuce
7) 1 Large Egg (Technically 1½)
Hard-boiled eggs show up on snack lists for a reason. They are portable, protein-forward, and surprisingly filling.
One large egg is typically around 70 calories, so “100 calories” is roughly 1 to 1½ eggs.
Tip: Pair with crunchy veggies if you want more volume without adding many calories.
8) 1 Cup 1% Milk
Milk is an underrated snack, especially if you want something quick and high in nutrients. 1 cup of 1% milk provides:
- Protein
- Calcium
- Vitamin D
- Vitamin B12
- Potassium
It’s also easy to stay consistent with because it requires exactly zero cooking skills.
Interesting note: research suggests milk can be a very effective hydration beverage due to how it’s processed in the body.⁴
9) Starbucks Latte
A plain latte can be a legit low-calorie snack because it’s basically milk + espresso. The espresso can also provide a nice energy bump.
Calories vary by size and milk choice. Examples from the Starbucks line (approximate):
- Skim milk (Tall): ~94 calories
- Skim milk (Grande): ~115 calories
- Soy milk (Tall): ~109 calories
- Almond milk (Venti): ~112 calories
Tip: Skip syrups if your goal is “snack,” not “dessert in a cup.”
10) 1 Banana
A banana is a near-perfect quick bite, especially pre-workout or post-workout.
One medium banana is typically around 105 calories, depending on size.
11) Skinny Popcorn (Air-Popped Popcorn)
“Skinny popcorn” usually means unbuttered, air-popped popcorn in its basic form.
You can buy brands that deliver ready-to-eat popcorn in controlled portions.
Or pop your own. About 3 cups air-popped popcorn can land near 100 calories.
12) 1 Cup Blueberries
Blueberries are an easy snack when you want something sweet but light.
One cup is usually in the 80 to 100 calorie range and packs plenty of antioxidants.
13) Apple and Peanut Butter
This combo is classic for a reason. Here’s a simple calorie snapshot:
- 1 small apple: ~55 calories
- 1 medium apple: ~70 to 75 calories
- 1 tsp peanut butter: ~30 calories
That means you can do a medium apple + 1 tsp peanut butter, or a small apple + 1 to 2 tsp peanut butter depending on your target.
14) Cheese Stick
A cheese stick is about as simple as it gets.
Most are around 70 to 80 calories, which keeps you comfortably under 100.
They’re also easy to pack and eat on the go.
15) Jerky
Jerky is tasty, portable, and usually under 100 calories per serving.
Just watch the added sugar (and sometimes sky-high sodium) in certain brands. We prefer options that keep sugar minimal.
Examples:
16) 1 Cup Unsweetened Almond Milk + 1/2 Scoop Protein Powder
Protein powders make it easy to get high-quality protein at a reasonable cost, including many isolate options.
A full scoop of whey is often ~120 to 130 calories. Half a scoop plus 1 cup unsweetened almond milk (~30 to 40 calories) can land near 90 to 110 calories.
Want more volume? Blend with ice and water for a thicker, more filling shake.
Also consider casein sometimes. It tends to mix thicker and can help with satiety for some people.
17) Smoked Salmon Pinwheel
This one feels way fancier than 100 calories.
Calorie breakdown example:
- 1 oz salmon: ~40 calories (2 oz: ~80 calories)
- 1 tbsp cream cheese: ~25 calories
That lands around 100 to 110 calories depending on brands and portions.
18) 1/2 Cup Nonfat Greek Yogurt + Handful of Mixed Fruit
If plain yogurt gets boring, add fruit. It’s a simple way to increase volume and flavor while keeping calories reasonable.
Half a cup of nonfat Greek yogurt is often around 50 to 70 calories. Add a small handful of fruit and keep your total near 100.
19) 100g Chicken Breast (About 3.5oz)
About 100g of chicken breast is roughly 100 calories depending on preparation and exact cut.
If you learn to cook it so it’s juicy, then season it well, you’ve got a snack that does not feel “diet.”
Meal prep idea: cook a batch, slice into “chicken fingers,” and reheat with a damp paper towel to help keep moisture.
100-Calorie Foods to Help Your Weight Loss
As you can see, 100 calories does not have to mean sad food. You can eat yogurt, salmon, eggs, and fruit while staying in a tight calorie range.
These are just a slice of what’s possible, so check out our other snack and meal-prep content too:
FAQs
Are 100-calorie snacks good for weight loss?
They can be, especially if they help you control hunger and stick to your overall calorie target. Protein- and fiber-forward snacks tend to work best.
How many 100-calorie snacks should I eat per day?
Most people do well with 1 to 2 planned snacks daily, depending on meal timing, training, and total calories. If snacks are pushing you over your calorie goal, reduce frequency or adjust meal sizes.
What makes a 100-calorie snack more filling?
Protein, fiber, and food volume. Greek yogurt, lean meats, eggs, berries, and veggies tend to keep you satisfied longer than crackers or candy.
What are the easiest 100-calorie snacks to prep?
Greek yogurt cups, deli turkey, cheese sticks, fruit, pre-portioned nuts, and hard-boiled eggs are all grab-and-go friendly.
Any downsides to packaged “100-calorie” snacks?
Some are fine, but many are low in protein and fiber, so they can leave you hungry. They also tend to be ultra-processed. Use them if they help adherence, but do not make them your entire snack plan.
References
- Pesta, D.H., Samuel, V.T. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond) 11, 53 (2014). https://doi.org/10.1186/1743-7075-11-53
- Wang J, Wang S, Henning SM, et al. Mixed Tree Nut Snacks Compared to Refined Carbohydrate Snacks Resulted in Weight Loss and Increased Satiety during Both Weight Loss and Weight Maintenance: A 24-Week Randomized Controlled Trial. Nutrients. 2021;13(5):1512. https://doi.org/10.3390/nu13051512
- Bodke H, Jogdand S. Role of Probiotics in Human Health. Cureus. 2022;14(11):e31313. Published 2022 Nov 9. doi:10.7759/cureus.31313 https://pmc.ncbi.nlm.nih.gov/articles/PMC9733784/
- Pegoretti, Cássia, Adriane Elisabete Costa Antunes, Fúlvia de Barros Manchado-Gobatto and Caroline Dário Capitani. "Milk: An Alternative Beverage for Hydration?" Food and Nutrition Sciences 06 (2015): 547-554. https://www.scirp.org/journal/paperinformation?paperid=55713
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