10 Healthful Snacks for 100 Calories or Less

Do you feel guilty every time you snack? You shouldn’t be. Snacking isn’t bad. As a matter of fact, nutrition experts and dieticians recommend eating between meals to help manage hunger and prevent the possibility of overeating.

But to stay lean and healthy, you should snack wisely. Choose foods that can ease your hunger and at the same time, give something beneficial to your body. Reach for snacks that are high in fibre and water content, and as much as possible, only contain 100 calories or less. Here are some snack options that can satisfy your hunger without too much calorie.

1. Six Cups Air-Popped Corn (100 calories)

Sounds a lot but all these only contain 100 calories. A good way to prepare popcorn is to air-pop them. Ditch the salt and cheese. This low-calorie snack is high in fibre, which can help you stay full for long.

2. Cottage Cheese and Cantaloupe Melon (100 calories)

½ cup of low-fat cottage cheese has 14 g of protein which satiates hunger. Add a small wedge of cantaloupe (which is also very low in calorie) and is very high in vitamin A.

3. Fourteen Almonds (98 calories)

You can eat 14 almonds without hitting the 100-calorie mark. These healthy nuts are high in fibre, protein and vitamin E. Almonds may also help reduce bad cholesterol and lower your risk of heart disease.

4. Twenty Pistachios (80 calories)

Just like almonds, a serving of pistachio a day can keep the cardiologist away. These super yummy nuts contain protein, fibre, and several key vitamins and mineral that can lower your risk of developing heart problems.

5. Baked Apple (95 calories)

Apple is still one of the healthiest snacks in the world and there are plenty of ways to put a twist on it. Baking is one. This cooking method gives you a different flavour whilst retaining the fibre and nutrients its fresh counterpart has. Spread a teaspoon of peanut butter and sprinkle cinnamon on top. Yum!

6. Blueberry Smoothie (93 calories)

Blueberry is an antioxidant powerhouse. It’s also loaded with vitamin C and fibre. If you can’t find fresh ones, it’s okay to have frozen blueberries. Combine 2/3 cup of this super fruit with 1/3 cup of plain Greek yoghurt and then blend. Add a leaf or two of mint then serve.

7. 1/3 Cup Edamame (92 calories)

This small amount contains whopping 8 g of protein and 4 g of fibre. What’s more, it contains 10 per cent of the recommended daily intake of iron! If you’re in a hurry, this healthy snack is a perfect choice to keep your tummy full.

8. Eight Baby Carrots (90 calories)

Carrots are among the healthiest vegetables out there which are very high in vitamin A. If you’re looking for something crunchy and tasty, carrot is the one! Dip it in protein-filled humus for an added flavour.

9. ½ Cup Plain Yoghurt topped with sunflower seeds (88 calories)

Yoghurt contains billions of live good bacteria that nourish your gut and enhance your immune system. To add some texture and more flavour to your plain Greek yoghurt, sprinkle a teaspoon of unsalted sunflower seeds. Can’t find sunflower seeds? Drizzle on a teaspoon of honey, all for only 84 calories.

10. Tomato Soup (74 calories)

What could be a better snacking option in a cold winter day than a cup of savoury and nutrient-packed tomato soup? It has no cholesterol and contains only less than a gram of saturated fats. It’s always best to prepare tomato soup from the scratch to avoid unnecessary ingredients. Sprinkle chopped parsley for an added health boost!


The key to incorporating snacks in your daily diet is to focus on healthy options and to observe moderation. This way, you won’t feel like you are depriving yourself even if you are trying to lose weight.

If you struggle, take expert advice with our weight loss management programmes. Take online and self-managed techniques to understand your daily calorie intake and expenditure, or come in to the Southampton suite with free weekly weigh ins, advice and support when purchasing Cambridge Weight Plan products. Alternatively, if you're in a rush to fit into that suit, come in for a Quickslim Body Wrap.