What Can I Eat That's Less Than 100 Calories?

October 5, 2025 •

4 min read

According to a study published in the Journal of the American Dietetic Association, snacking on fiber-rich foods may help curb appetite and aid in weight control. When you're watching your calorie intake, finding satisfying and healthy options for what can I eat that's less than 100 calories is essential to staying on track without feeling deprived.

Quick Summary

Explore a wide variety of delicious and nutrient-dense snack options that fit within a 100-calorie budget. From fruits and vegetables to protein and whole-grain choices, learn how to make smart, filling food decisions that support your health goals.

Key Points

Prioritize protein and fiber: Snacks rich in protein and fiber, like eggs and Greek yogurt, promote satiety and keep you full longer, preventing overeating.
Choose whole foods: Focus on minimally processed, nutrient-dense foods like fruits and vegetables to get essential vitamins and minerals without excess calories.
Prepare snacks in advance: Pre-portioning snacks like veggies with hummus or nuts helps you make healthier choices when hunger strikes, reducing the temptation of unhealthy options.
Read nutrition labels carefully: Don't be fooled by packaged '100-calorie' snacks that offer minimal nutritional value. Always check the ingredients and nutrient profile.
Stay hydrated: Watermelon and berries have high water content, which helps you stay hydrated and can contribute to a feeling of fullness.
Add crunch for satisfaction: Crunchy options like air-popped popcorn, roasted chickpeas, or celery with ricotta can be very satisfying and make you feel fuller without adding many calories.

Satisfying Snacking on a Budget

Controlling calorie intake can be challenging, especially when hunger strikes between meals. Opting for snacks under 100 calories is a powerful strategy to manage weight and maintain energy levels throughout the day. By focusing on nutrient-rich whole foods, you can ensure your snacks provide genuine nutritional benefits rather than just empty calories. Many pre-packaged '100-calorie' products can be misleading, offering minimal nutritional value, but with a little planning, you can enjoy delicious, healthy snacks that keep you full and energized.

The Power of Protein and Fiber

For a snack to be truly satisfying, it needs to address both physical and mental hunger. This is where protein and fiber become your best allies. Protein is known to promote satiety and help with muscle repair, while fiber slows down digestion, balancing blood sugar levels and keeping you feeling full for longer. A hard-boiled egg, for example, offers around 78 calories with 6 grams of high-quality protein, making it an incredibly satiating option. Pairing protein and fiber, such as fat-free Greek yogurt with berries, is another excellent strategy. This combination of macronutrients is key to smart snacking.

Fresh and Fruity Delights

Mother Nature offers a bounty of delicious, low-calorie options. Here are some simple, portion-controlled ideas:

Berries: A full cup of raspberries contains just 64 calories, while blueberries are about 84 calories per cup. Both are packed with fiber and antioxidants.
Watermelon: With its high water content, 1¼ cups of cubed watermelon provides around 46 calories, offering both hydration and a sweet, refreshing taste.
Apples: A medium apple is a fantastic snack, providing fiber and a satisfying crunch for approximately 72 calories. For extra flavor, bake one with a sprinkle of cinnamon.
Frozen Grapes: A handful of frozen grapes is a naturally sweet and refreshing treat, containing about 68 calories per 20 grapes.
Strawberries: Enjoy 1½ cups of sliced strawberries for about 46 calories, offering a significant dose of Vitamin C and antioxidants.

Crunchy and Savory Selections

If you crave something with a bit more bite, these savory snacks fit the bill:

Air-Popped Popcorn: Three cups of plain, air-popped popcorn contain approximately 90 calories and a great amount of fiber. Add a sprinkle of nutritional yeast for a cheesy flavor without the extra fat.
Hard-Boiled Egg: A single large egg offers around 78 calories and is a fantastic source of protein, helping to keep hunger at bay.
Veggie Sticks with Hummus: Dip a cup of bell pepper strips or baby carrots in 2 tablespoons of hummus for a snack that's crunchy, creamy, and packed with nutrients. This combination is usually around 100 calories.
Spicy Chickpeas: Roast chickpeas with a dash of olive oil and spices like chili powder or smoked paprika for a crunchy, high-protein snack. A 1-ounce serving (about 1/4 cup) is roughly 120 calories, so a smaller portion keeps you well under the limit.
Dill Pickles: At only about 5 calories per small pickle, you can enjoy a dozen small dill pickles for a very low-calorie, salty fix.

Protein-Packed Dairy and Meats

Dairy and lean protein can be excellent sources of protein for a satisfying low-calorie snack. When choosing dairy, opt for low-fat or fat-free varieties to keep the calorie count in check.

Greek Yogurt: A ¾ cup serving of plain Greek yogurt can be as low as 90-100 calories and is high in protein and calcium. Add a few berries for natural sweetness.
Cottage Cheese: Half a cup of 1% low-fat cottage cheese provides about 81 calories and is rich in casein protein, which can help you feel full longer.
String Cheese: A single stick of part-skim mozzarella string cheese is approximately 72 calories and a convenient source of calcium and protein.
Turkey Roll-Ups: Two thin slices of deli turkey breast rolled up are a quick, lean protein snack, offering around 84 calories.

Comparison of Common 100-Calorie Snacks


Snack Item	Portion Size (Approx.)	Calories (Approx.)	Macronutrient Focus	Benefits
Hard-Boiled Egg	1 large	78	Protein	Highly satiating, rich in vitamins.
Greek Yogurt	¾ cup (plain, fat-free)	90-100	Protein	Creamy, gut-friendly probiotics, bone-building calcium.
Air-Popped Popcorn	3 cups (plain)	90	Fiber	High-volume, crunchy, and satisfying.
Strawberries	1½ cups	46	Fiber, Vitamins	High in Vitamin C and antioxidants, hydrating.
Turkey Roll-Ups	2 slices	84	Protein	Quick, portable, and lean.
Baby Carrots & Hummus	8 carrots + 2 Tbsp hummus	100	Fiber, Protein	Crunchy texture, savory, nutrient-dense combo.

Getting Started with Less Than 100-Calorie Snacks

The key to successful snacking is preparation. Instead of reaching for high-calorie, low-nutrient junk food when hunger strikes, having pre-portioned, healthy snacks ready to go can make a huge difference. Chop up vegetables like bell peppers, cucumbers, and carrots at the beginning of the week. Portion out nuts or seeds into small bags. Mix up a batch of low-sugar, high-fiber energy balls. This proactive approach ensures you always have a smart, guilt-free option on hand.

For more great ideas and nutritional information, check out resources like the USDA's MyPlate guidelines. Remember, healthy snacking is not about deprivation but about making smarter, more conscious choices that support your overall health and wellness goals.

Conclusion

Finding delicious and satisfying options for what you can eat that's less than 100 calories is far from a restrictive challenge. By prioritizing whole foods rich in protein and fiber, you can curb hunger, sustain energy, and manage your weight effectively. Whether you prefer the creamy texture of Greek yogurt, the crunch of fresh vegetables, or the savory satisfaction of a hard-boiled egg, there is a vast and varied world of low-calorie snacks to explore. Incorporate these smart, simple choices into your daily routine and enjoy the journey toward healthier eating without sacrificing flavor or satisfaction.

Frequently Asked Questions

Not always. While they control portion size, many 100-calorie packs are highly processed and offer little nutritional value. Focus on whole foods like fruit, vegetables, or eggs, which provide more fiber, protein, and nutrients for similar or fewer calories.

Opt for natural sweetness with options like a small frozen banana, a cup of frozen grapes, or a handful of berries in plain Greek yogurt. These choices satisfy a sweet tooth with fiber, vitamins, and antioxidants.

Try a hard-boiled egg, a handful of dry-roasted edamame, or a portion of bell pepper strips dipped in hummus. Roasted chickpeas with seasoning are another great option.

Yes, when done correctly. Smart snacking on nutrient-dense foods rich in protein and fiber can help prevent overeating during meals by controlling appetite and keeping you full.

Water is always the best choice, with zero calories. Unsweetened coffee, unsweetened tea, or a glass of fat-free milk (around 91 calories per cup) are good low-calorie beverage options.

Yes. Air-popped popcorn (3 cups is about 90 calories), roasted pumpkin seeds (2 tablespoons is about 100 calories), or a few whole-grain crackers are excellent crunchy choices.

Low-fat cottage cheese (½ cup is about 81 calories), a low-fat string cheese stick (about 72 calories), or a plain Greek yogurt cup (about 90-100 calories) are great protein-rich, low-calorie dairy snacks.