What can I eat that is 100 calories?

January 6, 2026 •

4 min read

According to research published by the Centers for Disease Control and Prevention, snacking accounts for a significant portion of our daily caloric intake. To maintain or manage weight, it's crucial to find satisfying, low-calorie options. This guide answers the common question, "what can I eat that is 100 calories?" with a variety of nutritious choices.

Quick Summary

This article explores a diverse range of single-serving snacks that contain approximately 100 calories, including fruits, vegetables, proteins, and dairy. It provides practical tips for portion control and offers a comparative table to help you make informed choices based on nutritional value and satiety.

Key Points

Smart Snacking: Many wholesome, unprocessed foods provide around 100 calories, offering better nutrition and satiety than pre-packaged alternatives.
High-Fiber Fruits: Fruits like apples, grapes, and berries are naturally sweet, high in fiber, and hydrating, providing a large volume for few calories.
Protein for Fullness: Protein-rich options such as hard-boiled eggs, Greek yogurt, or low-fat cheese sticks are excellent for curbing hunger and keeping you satisfied longer.
Savory & Crunchy Options: Satisfy cravings with healthy, low-calorie choices like air-popped popcorn, celery with a little peanut butter, or veggies with hummus.
Meal Prep for Success: Pre-portioning your snacks, such as measuring out nuts or crackers, can help prevent overeating and make healthy choices easier throughout the week.

Your Guide to Satisfying 100-Calorie Snacks

For many people managing their weight or simply aiming for a healthier diet, controlling calorie intake between meals is key. While many packaged '100-calorie' products exist, opting for whole, unprocessed foods can provide better nutritional value and keep you feeling fuller for longer. Below is a breakdown of simple, delicious options to help you stay on track.

Fruit-Based 100-Calorie Options

Nature's candy, fruits offer natural sweetness, fiber, and essential vitamins, making them an excellent choice for a low-calorie snack. The high water and fiber content in most fruits helps to increase feelings of fullness without a high-calorie cost.

One medium apple: Approximately 70-100 calories depending on size. Pair it with a sprinkle of cinnamon for extra flavor.
A small banana: Roughly 90 calories, offering a great source of potassium and energy.
One cup of red seedless grapes: A perfectly portioned 100-calorie snack. For a colder treat, try them frozen.
Two cups of fresh strawberries: A surprisingly large volume of food for only 100 calories, packed with vitamin C.
One pear or one pomegranate: Both come in at around 100 calories and are rich in fiber.
Half a medium cantaloupe: Another juicy and satisfying 100-calorie serving.

Protein-Packed 100-Calorie Snacks

Protein is known for its ability to promote satiety, making these options ideal for staving off hunger between meals.

One large hard-boiled egg: With around 70-80 calories, it's a perfect grab-and-go snack.
One low-fat string cheese: Contains about 80 calories and is a good source of calcium.
A small handful (14-15) of almonds or 25 pistachios: Healthy fats and protein in a small, satisfying package.
Half a cup of low-fat cottage cheese with a handful of berries: A creamy, protein-rich snack that’s also low in calories.
Two ounces of turkey breast: A lean source of protein for around 84 calories.

Veggie and Dip 100-Calorie Pairings

Vegetables offer high volume and nutrients for very few calories. Pairing them with a modest amount of dip adds flavor and satisfaction.

Baby carrots and hummus: 25 baby carrots with 1 tablespoon of hummus makes for a crunchy, flavorful 100-calorie combo.
Celery sticks with peanut butter: 5 large celery sticks with 1 tablespoon of natural peanut butter provides a satisfying mix of crunch, healthy fats, and protein.
Sliced bell peppers with guacamole: A great way to get in your vegetables. Use a modest portion of guacamole (approx. 2 tablespoons) to keep the calorie count low.
A simple side salad: A large salad with lettuce, cucumbers, tomatoes, and ¼ cup of fat-free dressing can often be kept to under 100 calories.

Grains, Nuts, and Other 100-Calorie Treats

Sometimes, a craving for something crunchy or savory hits. These options can satisfy those desires without derailing your diet.

Three cups of air-popped popcorn: A high-volume, high-fiber snack that feels indulgent but is surprisingly low-calorie.
Plain rice cake with peanut butter: One rice cake with 2 teaspoons of nut butter offers a crunchy and creamy contrast.
Small portion of whole-grain cereal: Check the nutrition label, but a small bowl of certain cereals can be around 100 calories, especially when paired with fat-free milk.
A few dark chocolate squares: For a sweet treat, 6 squares of high-quality dark chocolate is roughly 100 calories and offers antioxidants.

Calorie and Macronutrient Comparison Table


Snack Idea	Approximate Calories	Approximate Protein (g)	Key Nutritional Benefit	Volume/Satiety	Price Range	Prep Time
1 Medium Apple	95	0.5	Fiber, Vitamin C	High	Low	0 min
Hard-Boiled Egg	78	6	Protein	Medium	Low	10-15 min
1 tbsp Hummus + Veggies	100	2.5	Fiber, Vitamins	High	Low	5 min
3 Cups Air-Popped Popcorn	90	3	Fiber, Antioxidants	Very High	Low	5 min
Low-Fat String Cheese	80	7	Protein, Calcium	Low-Medium	Low	0 min
14 Almonds	100	3.5	Healthy Fats, Protein	Low	Medium	0 min
6 oz Plain Greek Yogurt	80-100	12-15	High Protein, Probiotics	Medium	Low-Medium	0 min

How to Succeed with 100-Calorie Snacking

Achieving your health goals isn't just about what you eat, but how you approach eating. Here are some strategies for making 100-calorie snacking a sustainable habit:

Prepare in Advance: Pre-portioning snacks can prevent overeating. For example, measure out your almonds or popcorn into small bags at the start of the week. This makes grabbing a snack a quick, mindful decision rather than a reactive one.
Listen to Your Body: Pay attention to what your body is actually craving. If you need something crunchy, opt for the popcorn or veggies. If you need a creamy texture, choose cottage cheese or yogurt. This helps satisfy cravings more effectively.
Hydrate First: Sometimes, what feels like hunger is actually thirst. Before grabbing a snack, drink a glass of water. Wait 15 minutes, and if you’re still hungry, then go for your 100-calorie treat. Staying well-hydrated helps regulate appetite and boosts energy levels.
Mindful Eating: When you do enjoy your snack, do so mindfully. Sit down, turn off distractions, and focus on the flavors and textures. This makes the experience more satisfying and helps your brain register that you’ve eaten, which is crucial for managing appetite.
Combine for Satiety: Pair a protein source with a high-fiber item to maximize fullness. For instance, combine a hard-boiled egg with a handful of baby carrots, or mix Greek yogurt with a few berries. This synergy helps keep blood sugar stable and energy levels consistent.

Conclusion

There are numerous delicious and healthy options for anyone wondering what they can eat that is 100 calories. By choosing whole foods like fruits, vegetables, nuts, and dairy, and practicing a mindful approach to snacking, you can effectively manage hunger and stay on track with your nutritional goals. These small, smart choices can add up to make a big difference in your overall health and well-being.

For more great ideas and nutritional insights, check out the article on Healthy 100-Calorie Snack Ideas.

Frequently Asked Questions

For weight loss, the best 100-calorie snacks are those that are high in protein and fiber, as they help you feel full longer. Good examples include a hard-boiled egg, Greek yogurt, or a small handful of almonds.

While convenient, many pre-packaged 100-calorie snacks are highly processed and may not offer as much nutritional value or satiety as whole food options. It's often better to create your own 100-calorie portions from whole foods.

For 100 calories or less, you can enjoy a variety of beverages. Water, unsweetened tea, or coffee are all zero-calorie. Options under 100 calories include a small glass of fat-free milk or a homemade slushy with frozen watermelon and lime juice.

To make snacks more satisfying, pair different food groups. Combine protein and fiber, like apple slices with a bit of nut butter or cottage cheese with berries. This helps balance blood sugar and promotes a feeling of fullness.

Yes, several dessert-like options fit within a 100-calorie budget. Consider a few squares of dark chocolate, a homemade fruit parfait with plain yogurt, or some frozen grapes for a cool treat.

The most accurate way to measure is by using a food scale, especially for dense foods like nuts. For others, using standard measuring cups or spoons, as well as checking serving sizes on nutrition labels, is effective.

Vegetarian options include a small apple, a handful of almonds, half a cup of cottage cheese, Greek yogurt, or a serving of air-popped popcorn.

Vegan-friendly 100-calorie snacks include celery sticks with a tablespoon of peanut butter, carrots with a tablespoon of hummus, three cups of air-popped popcorn, or a portion of frozen berries.