Top 15 Healthy Snacks Under 100 Calories

Healthy snacks under 100 calories can help control calorie intake while offering nutrients that support well-being. These snacks provide fiber, protein, and healthy fats for better fullness and energy without excess calories.

Below is a list of 15 healthy snacks under 100 calories, each with nutrition facts and why they are good for health.

Best 15 healthy snacks under 100 calories

1. Air-popped popcorn

3–4 cups:

• Calories: About 100
• Sodium: 0-220 mg (depends on brand)
• Cholesterol: 0 mg

Air-popped popcorn is high in fiber, which supports digestion and prolongs fullness. It nourishes with whole grains and provides a satisfying crunch without added fat.

How to prepare easy snacks under 100 calories

• Use an air popper or microwave plain kernels without oil or butter.
• Avoid adding salt or butter for a low-calorie snack.

2. Apple slices with peanut butter

• Calories: Around 90-100
• Sodium: 2 mg
• Cholesterol: 0 mg

Apples add fiber and antioxidants. Peanut butter supplies healthy fats and protein. This combo balances sweetness and richness for hunger control.

How to prepare nutritious snacks under 100 calories

• Wash and slice a medium apple.
• Spread about two teaspoons of natural, unsalted peanut butter on the slices just before eating.

3. Greek yogurt with berries or honey

½ cup:

• Calories: 84-90
• Sodium: 53-60 mg
• Cholesterol: 0-2 mg

Greek yogurt is rich in protein and probiotics to aid digestion and muscle health. Berries add fiber and vitamin C, enhancing antioxidant intake.

How to make low calorie snacks

• Scoop ½ cup nonfat Greek yogurt into a bowl.
• Top with a handful of fresh berries or drizzle a teaspoon of honey.

Along with this super snack, you can also try natural foods and drinks for weight loss.

4. Baby carrots with hummus

8 carrots + 2 tbsp hummus

• Calories: About 90-100
• Sodium: 210 mg
• Cholesterol: 0 mg

Carrots provide vitamin A and fiber. Hummus adds protein and healthy fats. Together, they deliver nutrients for eye health and satiety.

How to prepare healthy low-calorie snack

• Rinse baby carrots if needed.
• Portion out about 2 tablespoons of hummus for dipping.

5. Fourteen (14) almonds

• Calories: About 98
• Sodium: 0 mg
• Cholesterol: 0 mg

Almonds offer fiber, protein, and heart-healthy fats. They help reduce hunger and support heart health without sodium or cholesterol.

Instructions:

• Measure 14 raw or dry-roasted unsalted almonds.
• Eat as is, preferably without added salt or flavorings.

Related blog: Natural metabolism boosters for weight loss.

6. Cottage cheese with fruit

½ cup + small wedge of cantaloupe

• Calories: 100
• Sodium: 468 mg
• Cholesterol: 5 mg

Cottage cheese is protein-rich for muscle repair. Paired with fruit, it supplies vitamins, fiber, and hydration.

How to prepare nutritious snacks

• Scoop ½ cup low-fat cottage cheese into a bowl.
• Add a small wedge of cantaloupe or a few cherry tomatoes on the side.

7. Frozen grapes or mango cubes (¾ cup)

• Calories: 60-90
• Sodium: 0 mg
• Cholesterol: 0 mg

Frozen fruit is hydrating, rich in vitamins, and provides natural sweetness with beneficial antioxidants.

Preparation of 100 calorie snack:

• Wash and dry grapes or mango.
• Freeze in a single layer on a baking sheet, then transfer to a container for easy snacking.

8. Hard-boiled egg

• Calories: 70-80
• Sodium: ~70 mg
• Cholesterol: 186 mg

Eggs are nutrient-dense with high-quality protein, B vitamins, and minerals vital for brain and muscle health.

Instructions:

• Place 1 large egg in a pot of water, cover, and boil for 9-12 minutes.
• Cool in ice water, peel, and enjoy.

Related blog: Nutrition tips for strong and healthy bones.

9. Rice cake with avocado

1 rice cake + ½ small or medium avocado

• Calories: Around 90-100
• Sodium: 0-5 mg
• Cholesterol: 0 mg

Avocado contains heart-healthy monounsaturated fats and fiber. Rice cakes offer crunch with minimal calories.

How to prepare healthy low-calorie snack

• Toast one plain rice cake if desired.
• Mash ½ a ripe avocado and spread it evenly on the rice cake.

10. Edamame (⅓ cup)

• Calories: About 90
• Sodium: 4.5 mg
• Cholesterol: 0 mg

Edamame is a plant-based protein source high in fiber and iron, supporting fullness and energy.

Preparation:

• Purchase frozen shelled edamame.
• Steam or microwave according to package instructions, without adding salt or oil.

11. Baked apple with cinnamon

• Calories: About 80-100
• Sodium: 2 mg
• Cholesterol: 0 mg

Baked apples supply fiber and vitamin C. Cinnamon adds flavor with no calories, promoting antioxidant benefits.

How to prepare weight loss snacks under 100 calories

• Slice an apple and place slices on a baking sheet.
• Sprinkle with cinnamon and bake at 350°F (175°C) for 20-25 minutes.

Check out related guide on Best 5 foods for gut health, which are also beneficial for weight management.

12. Cucumber slices with hummus

1-2 tbsp hummus

• Calories: About 80-100
• Sodium: 150-220 mg
• Cholesterol: 0 mg

Cucumbers hydrate and add fiber. Hummus supports protein intake, aiding fullness and regulated digestion.

How to prepare nutritious snacks for cravings

• Wash and slice cucumbers.
• Serve with 1-2 tablespoons of hummus for dipping.

13. Dry oat squares cereal

⅓ cup dry

• Calories: Around 70
• Sodium: 80-85 mg
• Cholesterol: 0 mg

Whole-grain cereal is rich in fiber to maintain digestive health and avoid excess calories.

Instructions:

• Measure ⅓ cup of dry whole-grain oat squares cereal.
• Eat alone or sprinkle on yogurt.

14. Frozen banana pop

1 pop with low-fat yogurt coating

• Calories: About 80
• Sodium: 3 mg
• Cholesterol: 7 mg

Bananas offer potassium and fiber. Yogurt adds protein and probiotics for digestion.

Preparation of quick healthy snacks

• Slice peeled bananas in halves.
• Spread a thin layer of low-fat plain yogurt on each half. Insert a popsicle stick and freeze until firm.

Related blog: Fermented foods for better digestion

15. Jicama sticks with salsa (1 cup)

• Calories: About 54
• Sodium: 230 mg
• Cholesterol: 0 mg

Jicama is low-calorie and high in water and fiber. Salsa adds flavor without calories.

How to make easy low calorie snack

• Peel and cut jicama into sticks.
• Serve with salsa for dipping.

Healthy snacks under 100 calories: Tips

• Focus on snacks high in fiber and protein to stay full longer.
• Avoid processed snacks high in added sugars and unhealthy fats.
• Portion control is key – measure snacks to keep under 100 calories.
• Pair fruits or vegetables with protein or healthy fats for balanced nutrition.
• Drink water or herbal teas alongside snacks for better hydration.

If you are expecting or pregnant, you can explore Top 8 nut and seed snacks for a healthy pregnancy.

Healthy snacks under 100 calories: Precautions

When enjoying healthy snacks under 100 calories, some precautions and side effects to consider include:

Portion control matters

Even healthy snacks can lead to weight gain if consumed in excess.

• Measure servings to stay within calorie limits.

Watch added ingredients

Some packaged snacks may contain added sugars, salt, or unhealthy fats that reduce their health benefits.

Nut allergies

Snacks like almonds, peanut butter, and pistachios can cause allergic reactions for some people.

• Avoid nuts if allergic.

Sodium content

Snacks with high sodium (like hummus or cottage cheese) may not be ideal for people with high blood pressure or kidney issues.

Cholesterol intake

Hard-boiled eggs contain cholesterol, so those with cholesterol concerns should consume them moderately. You can also explore natural ways to support healthy cholesterol levels here.

Digestive issues

High-fiber snacks like popcorn, edamame, or raw vegetables can sometimes cause gas or bloating if consumed in large amounts.

Balancing variety and moderation in your snack choices is the best way to enjoy these healthy options safely while supporting overall health.

Conclusion

These healthy snacks under 100 calories offer nutrition and taste for controlled snacking. They provide fiber, protein, and healthy fats essential for fullness, digestion, and heart health.

Choose these snacks to support calorie control and wellness. Their nutrient content helps manage hunger and keeps energy steady throughout the day.

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Disclaimer: This article provides general nutrition information based on reputable sources. It is not medical or dietary advice. Individual calorie needs and food tolerances vary, so consult a qualified nutrition or healthcare professional if you have specific health concerns or dietary conditions.