How to Snack Smart - 100 Calorie Snacks

It's so tempting to grab one of those 100 Calorie Snack Packs, isn't it?

Let's come up with some healthier alternatives, thanks to WebMD.

1/2 cup slow churned ice cream

Did you know that slow-churned or double-churned ice cream is a process that reduces fat and calories while retaining the creamy texture? 1/2 cup has just 100 calories, protein, and calcium.

Saturated Fat: 2 g
Sodium: 45 mg
Cholesterol: 20 mg
Carbs: 15 g

1.5 Cups Microwave Popcorn

Some brands have just 100 calories. It's also high in fiber, which can help you stay full longer.

Saturated Fat: 0.5 g
Sodium: 220 mg

Mini Quesadilla

Sprinkle an ounce of grated low-fat cheddar cheese over a corn tortilla. Fold in half and microwave for 20 seconds.

Saturated Fat: 1.3 g
Sodium: 182 mg

Cottage Cheese and Cantaloupe

1/2 cup of cottage cheese has 14 grams of protein! Like fiber, protein can help you stay full longer.

Saturated Fat: 0.7 g
Sodium: 468 mg
Cholesterol: 5 mg

Three Crackers With Cheese

Choose whole-grain crackers and low-fat cheese and split it over three crackers.

Saturated Fat: 1.2 g
Sodium: 397 mg
Cholesterol: 7 mg

Fourteen Almonds

Almonds are rich in fiber and protein and super convenient on the go.

Saturated Fat: 0.63 g
Sodium: 0 mg

Six Whole-Grain Pretzel Sticks

This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber.

Saturated Fat: 0.4g
Sodium: 257mg
Cholesterol: 0 m

Baked Apple

Core or slice an apple in half and then bake it at 350° F for about 20 minutes. You can sprinkle with a little cinnamon or nutmeg.

Saturated Fat: 0 g
Sodium: 2 mg
Cholesterol: 0 mg

Cheese-Stuffed Pita Pocket

Whole-grain pita pocket and stuff it with 1/2 ounce part-skim ricotta cheese.

Saturated Fat: 0.8 g
Sodium: 149 mg
Cholesterol: 4 mg

Blueberry Smoothie

Blend 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice.

Saturated Fat: 0 g
Sodium: 59 mg
Cholesterol: 2 mg

1/3 Cup Edamame

A third of a cup has more than 8 g of protein, 4 g of fiber, and nearly 10% of your recommended daily allowance of iron.

Saturated Fat: 0.5 g
Sodium: 4.5 mg
Cholesterol: 0 mg

3/4 Cup Frozen Mango Cubes

A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.

Saturated Fat: 0 g
Sodium: 0 mg
Cholesterol: 0 mg

Eight Baby Carrots with Hummus

Dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein.

Saturated fat: 0.4 g
Sodium: 210 mg
Cholesterol: 0 mg

Apple Slices With Peanut Butter

Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice, don't exceed 2 teaspoons of peanut butter.

Saturated fat: 0.8 g
Sodium: 2 mg
Cholesterol: 0 mg

Yogurt With Sunflower Seeds

Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium.

Saturated Fat: 0.26 g
Sodium: 0 mg
Cholesterol: 0 mg

Nonfat Greek Yogurt with Honey

Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories.

Saturated fat: 0 g
Sodium: 53.5 mg
Cholesterol: 0 mg

Half a Baked Potato with Salsa

Microwave a baked potato, skin on, for an easy snack that's loaded with vitamin C, not with calories. Spread a tablespoon of salsa on top to spice it up.

Saturated Fat: 0 g
Sodium: 124 mg
Cholesterol: 0 mg

Frozen Yogurt Sandwich

Spread two tablespoons of nonfat frozen yogurt between two graham cracker squares. Even with chocolate frozen yogurt, you're only looking at 84 calories.

Saturated Fat: 0.13 g
Sodium: 104 mg
Cholesterol: 1 mg

20 Pistachios

Eat 20 pistachios has only 80 calories and less than a gram of saturated fat. Plus, they're rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt.

Saturated Fat: 0.8 g
Sodium: 0 mg
Cholesterol: 0 mg

Frozen Banana Pop

Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon you'll have ready-to-eat low-calorie treats.

Saturated fat: 0.35 g
Sodium: 3 mg
Cholesterol: 7 mg

1 Cup Tomato Soup

Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Look for labels that say "low sodium" and check the calorie count.

Saturated Fat: 0.19 g
Sodium: 471 mg
Cholesterol: 0 mg

1/3 Cup Dry Oat Squares Cereal

Pour 1/3 cup dry oat squares cereal into baggies you can keep in the car or at your office. Each serving has 70 calories and barely any saturated fat.

Saturated fat: 0.17 g
Sodium: 83 mg
Cholesterol: 0 mg

1 Cup Grapes

Grapes are loaded with water, which means that a whole cupful has only 62 calories. Grapes are also a terrific source of vitamin K and manganese, and contain some fiber to boot.

Saturated Fat: 0.1 g
Sodium: 2 mg
Cholesterol: 0 mg

Smoked Salmon Pinwheel

Spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids.

Saturated Fat: 1.6 g
Sodium: 495 mg
Cholesterol: 13 mg

One Cup Jicama Sticks and Salsa

Slice the jicama into French-fry sized sticks and dip them in salsa for only 54 calories.

Saturated Fat: 0.03 g
Sodium: 235 mg
Cholesterol: 0 mg


  1. Those little packs drive me crazy! They're nothing but empty carbs. Lean Protein, Good Carbs, and Fat...every meal, every snack...seriously, it works! Feed your body the way it needs and amazingly you lose fat, gain muscle, and feel so much better! (much better than depletion diets where you're sooo stinkin tired!)

  2. Add Vitalicious VitaTops to the list! They are muffin tops that are 100 calories along with 15 vitamins & minerals along with high protein and fiber.

  3. I agree with Shelly,I avoid them like the plague. Your suggestions make much more sense and taste so much better.

    Great post Jenn. Excuse me...I have to go grab 14 almonds

    Janet xox

  4. Great post! I think everyone's feeling a bit of the post-holidays bloat. Lots of good options there. Thanks for sharing.

  5. I am certainly keeping this list handy for when I feel like gorging on bad stuff :) There's some fairly yummy things on there.


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