What is a breakfast that is 100 calories? Simple, Healthy, and Satisfying Ideas

October 30, 2025 •

4 min read

According to a 2017 study published in the journal Nutrients, a protein-rich breakfast can significantly improve feelings of fullness throughout the morning [1]. This effect can be achieved even with a small, strategic meal. Here's a look at what is a breakfast that is 100 calories and can keep you energized and satisfied until lunch.

Quick Summary

Discover simple and effective ideas for low-calorie breakfast options. This guide provides healthy, easy-to-prepare recipes and food combinations designed to keep you feeling full and on track with your health goals.

Key Points

Eggs are a top choice: A single large hard-boiled egg provides a satisfying amount of protein for under 100 calories, making it a great low-calorie option.
Leverage fruit's low-calorie density: Water-rich fruits like watermelon offer volume and hydration for minimal calories, providing a refreshing breakfast choice.
Use portion control for oats: A small serving of oatmeal can be a fiber-rich breakfast under 100 calories, especially when prepared with water and low-calorie toppings.
Greek yogurt offers protein: A small pot of 0% fat Greek yogurt combined with a few berries can be a protein-packed and flavorful start to your day.
Vegetables add volume: Incorporate high-volume, low-calorie vegetables like spinach into egg-white scrambles to increase meal size without raising the calorie count significantly.
Embrace healthy fats carefully: A measured portion of avocado on a rice cake can provide healthy fats and increase satiety, but watch the portion size to stay under 100 calories.

Why Focus on a Low-Calorie Breakfast?

For many people managing their weight or simply trying to eat healthier, breakfast is a crucial meal. Starting the day with a low-calorie, nutrient-dense option can prevent overeating later and provide sustained energy. A 100-calorie breakfast, while small, can still be a complete and satisfying meal if you choose the right ingredients. The key is to select foods high in protein, fiber, or water content to maximize satiety.

Low-Calorie Breakfast Ideas (Under 100 Calories)

Here are several creative and easy-to-prepare options for a light, healthy breakfast.

Eggs: The Protein Powerhouse

A single large hard-boiled egg contains approximately 78 calories, making it an excellent base for a 100-calorie breakfast.

Hard-Boiled Egg: A single hard-boiled egg is a fantastic and portable option, rich in protein to help you feel full. Sprinkle with a dash of black pepper and paprika for extra flavor without adding significant calories.
Spinach and Egg-White Scramble: For a fluffier meal, use the whites from two eggs (around 34 calories) and sauté with a handful of fresh spinach (about 7 calories). This provides volume and nutrients while staying well under the 100-calorie limit.

Fruit: Naturally Sweet and Hydrating

Certain fruits are naturally low in calories and high in water and fiber, making them a great choice.

Watermelon Cubes: One cup of cubed watermelon contains only about 46 calories, making it a refreshing and hydrating breakfast choice. It's a great option for warmer weather.
Mixed Berries and Yogurt: A quarter-cup of mixed berries (strawberries, blueberries) and a small pot of 0% fat Greek yogurt (approximately 22 calories per 25g serving) offers a sweet and protein-packed start. Be mindful of yogurt brands, as calorie counts can vary widely.

Oats and Grains: Fiber for Fullness

When portion-controlled, oats and other whole grains can provide a fiber boost to keep you full longer.

Mini Portion of Oatmeal: A quarter-cup of dry jumbo oats cooked with water and topped with a few raspberries can come in just under 100 calories. Avoid high-calorie additions like sugar or milk.
Avocado on a Rice Cake: A single rice cake with a thin slice of avocado (around a quarter of an avocado) is a satisfying combination of crunch and creamy healthy fats. A fourth of an avocado can be around 80 calories, so measure carefully.

Dairy and Non-Dairy Options

Cottage Cheese: A quarter-cup of fat-free cottage cheese with a half-cup of blueberries is a protein-rich snack that fits within the calorie budget.
Skim Milk: A small glass (8 ounces) of skim milk is a quick, simple breakfast that provides calcium and protein for just 83 calories.

How to Measure and Ensure Accuracy

To ensure your breakfast truly stays under 100 calories, portion control is paramount. Always use measuring cups and spoons, or a food scale for more accurate results. For example, while an egg is generally a safe bet, an extra-large egg can creep up on the calorie count. Likewise, a small drizzle of honey can add 20-30 calories, pushing a simple meal over the edge. Choosing whole, unprocessed foods naturally helps, as they typically have fewer hidden calories than pre-packaged breakfast items.

Comparison Table: 100-Calorie Breakfasts


Item	Portion Size	Calories (Approx.)	Protein	Fiber	Satiety	Prep Time
Hard-Boiled Egg	1 large	78	High	Low	High	15 min
Watermelon Cubes	1 cup	46	Very Low	Low	Medium	5 min
Greek Yogurt & Berries	25g yogurt, 1/4 cup berries	40-50	Medium	Medium	Medium	5 min
Spinach Egg-White Scramble	2 egg whites, handful spinach	41	High	Low	Medium	10 min
Mini Oatmeal	1/4 cup oats, water, berries	80-90	Medium	High	High	5 min
Avocado on Rice Cake	1 rice cake, 1/4 avocado	90-100	Low	Medium	Medium	5 min

Boosting the "Filling Factor"

While a 100-calorie breakfast is a low-calorie choice, it can sometimes lack the bulk needed to keep you feeling full for long. Here's how to maximize the satiety of your meal:

Add Volume with Veggies: Incorporate low-calorie, high-volume vegetables like spinach, mushrooms, or bell peppers. An egg-white omelette with sautéed mushrooms and a teaspoon of water instead of oil is a great way to add bulk without significant calories.
Prioritize Protein: Protein is known to increase feelings of fullness more than carbs or fat. Choosing an egg or Greek yogurt will help curb cravings better than a fruit-only option.
Hydrate Well: Drinking a large glass of water with your breakfast can help fill your stomach and contributes to feelings of fullness.

Conclusion: Strategic Choices for a Low-Calorie Start

Creating a 100-calorie breakfast is not about deprivation, but about smart, strategic food choices. By focusing on single-ingredient foods like eggs, specific fruits, and portion-controlled oats, you can start your day with a light yet satisfying meal. Portion control is key, and simple additions like fresh herbs or spices can enhance flavor without adding calories. Ultimately, the best 100-calorie breakfast is one that fits your taste and energy needs, setting you up for a successful day without feeling deprived.

Optional Outbound Link

For more information on the health benefits of protein, visit the National Institutes of Health website at National Institutes of Health.

Frequently Asked Questions

Yes, it can. The key is to choose foods that are high in protein or fiber, as these nutrients promote feelings of fullness. Examples include a hard-boiled egg or a small bowl of oatmeal, which can help curb hunger until your next meal.

For a vegetarian option, consider a small pot of 0% fat Greek yogurt with a handful of mixed berries. Alternatively, a quarter-cup of cooked oatmeal with a few raspberries offers a fiber-rich start.

Some plain instant oatmeal packets can be close to 100 calories, but many flavored varieties, especially those with added sugar, exceed this. For best results, use unflavored jumbo oats and measure out a smaller, controlled portion.

Use zero-calorie seasonings and spices. For eggs, try black pepper, paprika, or a dash of hot sauce. For yogurt or oatmeal, cinnamon and vanilla extract are excellent choices.

Yes, many fruits are low in calories and high in water and vitamins. Watermelon, berries, and grapefruit are all excellent choices. Combine them with a small amount of a protein source for better satiety.

It is possible to make a very small smoothie under 100 calories. Use a base of water or unsweetened almond milk and blend with low-calorie ingredients like spinach and a small amount of mixed berries.

A hard-boiled egg is a perfect grab-and-go option, as it can be prepped in advance and is easy to eat anywhere. A small pot of single-serving cottage cheese is another convenient choice.

References

1
Protein-rich breakfast prevents hunger