20 Tasty and Nutritious 100 Calorie Snack Ideas for Weight Loss

The Benefits of 100 Calorie Snack Packs

Snacking is an important part of a healthy diet. Small, frequent snacks throughout the day can help keep your blood sugar stable, boost your energy levels, and prevent overeating at meal times. However, many popular snack foods are high in calories, fat, and added sugars. This can derail your weight loss efforts and lead to unhealthy weight gain. The solution? 100 calorie snack packs!

100 calorie snacks packs are pre-portioned snacks that contain about 100 calories per pack. They provide a convenient and easy way to enjoy snacks in moderation. Here are some of the benefits of 100 calorie snack packs:

• Portion control - 100 calorie packs provide portion control, so you don't have to worry about overeating high-calorie snacks.
• Convenience - The snacks come pre-portioned and ready to grab and go.
• Variety - You can find 100 calorie packs for a wide variety of healthy snacks like nuts, crackers, fruits, veggies and more.
• Curb cravings - They help you satisfy snack cravings without blowing your daily calorie budget.
• Steady energy - Small frequent snacks give you steady energy rather than energy crashes.
• Weight loss - They can aid weight loss efforts when used in place of higher calorie snack options.

With so many advantages, it's easy to see why 100 calorie snack packs are a diet staple. Keep reading to learn about 20 of the best and healthiest 100 calorie snack ideas.

1. Cottage Cheese

Cottage cheese is a protein-packed snack that will keep you feeling full. Just half a cup of low fat cottage cheese contains:

• 100 calories
• 13g protein
• 2.5g fat
• 3g carbs

You can eat cottage cheese on its own, or pair it with fruit, veggies, seeds, or nuts. The protein will help sustain your energy levels.

Try:

• 1/2 cup low fat cottage cheese with sliced strawberries.
• 1/2 cup cottage cheese with tomatoes, cucumber, and everything bagel seasoning.

2. Hard Boiled Egg

Hard boiled eggs are velvety, delicious, and packed with nutrients. Just one large hard boiled egg contains:

• 77 calories
• 6g protein
• 5g fat

Eggs are rich source of high-quality protein to balance blood sugar. They also contain vitamin D, selenium, vitamin B12 and more.

Try:

• 1 hard boiled egg with salt and pepper.
• 1 hard boiled egg mashed with 1/4 avocado.
• Sliced hard boiled egg on whole grain toast.

3. Individual Bags of Popcorn

Air-popped popcorn is a healthy, whole grain snack. Many brands offer 100 calorie individual bags such as Pop Secret's 100 Calorie packets which have:

• 100 calories
• 3g fat
• 20g carbs
• 3g protein
• 1g fiber

Popcorn provides filling fiber. Look for low fat versions to keep calories in check. Flavor with spices rather than butter.

Try:

• 100 calorie popcorn packet seasoned with garlic powder and parmesan.
• 100 calorie popcorn packet with a dash of chili powder and lime juice.

4. Part-Skim String Cheese

String cheese is a popular protein-packed snack for kids and adults alike. One stick of Sargento Part-Skim Mozzarella String Cheese has:

• 80 calories
• 8g protein
• 4.5g fat

The protein in cheese will help you power through until your next meal. To make it a 100 calorie snack, pair string cheese with fruit like an apple or banana.

Try:

• 1 stick part-skim mozzarella string cheese + 1 small apple.
• 1 stick part-skim mozzarella string cheese + 5 whole grain crackers.

5. Roasted Chickpeas

Roasted chickpeas are crunchy, savory, and packed with protein and fiber. A 100 calorie serving of roasted chickpeas contains:

• 100 calories
• 5g protein
• 6g fiber
• 5g fat

Chickpeas are also an excellent source of iron, manganese, folate, and magnesium. Spice them up however you like.

Try:

• 1/4 cup roasted chickpeas seasoned with cumin, chili powder, garlic powder.
• 1/4 cup roasted chickpeas with nutritional yeast and smoked paprika.

6. Veggies and Hummus

Hummus is a protein and fiber-rich dip made from blended chickpeas. Pairing hummus with fresh veggies is a nutritious snack. A 100 calorie snack could include:

• 2 Tbsp hummus
• 1 cup raw veggie sticks (carrots, celery, bell pepper strips, etc).

The vegetables provide filling fiber, while the hummus supplies plant-based protein, healthy fats, and flavor.

Try:

• Hummus with cucumber, radish, and jicama sticks.
• Hummus with carrots, snap peas, and broccoli florets.

7. Apple with Peanut Butter

Apples and peanut butter is a snack box classic for good reason. 1 small apple with 1 Tbsp peanut butter provides:

• 100 calories
• 2g protein
• 5g fiber

The fruit supplies the sweetness, while the nut butter provides filling protein and healthy fats. Switch up the fruit and nut butter for variety.

Try:

• Sliced pear with cashew butter.
• Banana slices with almond butter.

8. Canned Salmon

Salmon is loaded with anti-inflammatory omega-3 fatty acids. A 100 calorie serving of salmon could include:

• 2 oz or 1/4 cup canned salmon, drained
• 5-6 whole grain crackers

Combine the salmon with crackers, veggies, or mix into a salad for an easy high protein snack.

Try:

• Salmon salad with yogurt, celery, and lemon juice.
• Salmon on cucumber slices.

9. Overnight Oats

Overnight oats made with low calorie ingredients can be around 100 calories per serving. A sample overnight oats recipe could include:

• 1/2 cup unsweetened almond milk
• 1/2 cup old fashioned oats
• 1 Tbsp chia seeds
• 1/4 cup blueberries
• Cinnamon to taste

This makes a filling high fiber and protein snack you can enjoy on the go. Customize with your favorite fruits and spices.

10. Cucumber Sandwiches

Dainty cucumber tea sandwiches make the perfect low calorie snack or appetizer. One sandwich can be made with:

• 1 slice whole grain bread
• 1.5 oz avocado spread
• 2 cucumber slices
• Squeeze of lemon juice

Use a cookie cutter to cut the bread and cucumber into fun shapes. The avocado provides creamy healthy fats to keep you satisfied.

11. Trail Mix

Homemade trail mix can be tailored to keep calories in check. A 100 calorie portion could contain:

• 15 almonds
• 15 dried apple rings
• 2 tbsp raisins
• 1 tbsp pumpkin seeds

The nuts, seeds, and dried fruit provide a balance of protein, healthy fats, and carbs. Pre-portion trail mix to prevent overeating.

12. Roasted Chickpeas

Crunchy roasted chickpeas make a satisfying plant-based snack that's packed with nutrients. A 100 calorie serving contains:

• 1/4 cup roasted chickpeas
• 100 calories
• 5g protein
• 6g fiber

Chickpeas provide iron, manganese, folate, and magnesium. They promote steady energy levels thanks to the fiber, protein, and complex carbs.

Try:

• Roasted chickpeas with chili powder, cumin and garlic powder.
• Roasted chickpeas with nutritional yeast and smoked paprika.

13. Rice Cakes with Almond Butter

Rice cakes topped with nut butter make a deliciously crunchy snack. One rice cake with almond butter has:

• 1 brown rice cake (35 calories)
• 1 Tbsp almond butter (95 calories)

Rice cakes supply easy-to-digest carbs, while the almond butter provides filling protein and healthy fats. Switch up the nut butters for variety.

Try:

• Rice cake with cashew or walnut butter.
• Rice cake with sunflower seed butter.

14. Dark Chocolate Square

A small square of dark chocolate can satisfy a sweet craving. Look for dark chocolate that's at least 70% cocoa. A 1 inch square will have around 100 calories and provide antioxidants and fiber.

Pair it with a piece of fruit, like frozen grapes or raspberries, to make it a more filling snack.

Try:

• 1 square 70% dark chocolate with strawberries.
• 1 square dark chocolate with a clementine orange.

15. Snap Peas and Dip

Fresh snap peas are crunchy and refreshing. Pair them with a protein-rich dip for extra staying power. A 100 calorie snack could be:

• 1 cup snap peas
• 2 Tbsp hummus or Greek yogurt ranch dip

You can also use vegetables like carrots, cucumbers, or broccoli instead of snap peas.

Try:

• Snap peas and hummus.
• Baby carrots and Greek yogurt ranch dip.

16. Frozen Greek Yogurt Bar

Frozen Greek yogurt bars make healthy alternatives to ice cream. Bars like Yasso contain around 100 calories and 5-7g protein each.

Greek yogurt provides filling protein, and many bars are made with lots of fiber-rich fruits. It curbs your sweet tooth but won't set you back.

Try:

• Yasso chocolate Greek yogurt bar
• Noosa mixed berry Greek yogurt bar

17. Protein Balls

Bite-sized protein balls are compact snacks that deliver balanced nutrition. Make your own by combining:

• 1/4 cup peanut or almond butter
• 1/4 cup oats
• 1 Tbsp ground flax seed
• 1 Tbsp chocolate chips or raisins (optional)
• 1-2 tsp honey or maple syrup if needed

Roll into balls and chill. The oats, nut butter, and flax provide filling protein, fiber, and healthy fats in just 100 calories per ball.

18. Air-Popped Popcorn

Popcorn is a healthy high-volume, high-fiber snack. Air-popped popcorn only has 30 calories per cup. Top with seasoning for extra flavor.

Some ideas for 100 calorie popcorn snacks:

• 3 cups air-popped popcorn with seasoning blend
• 3 cups air-popped popcorn with parmesan cheese
• 4 cups air-popped popcorn with 1 tsp olive oil and black pepper

Just go easy on the butter and salt, which can ramp up the calories quickly.

19. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a super healthy snack packed with nutrients. A 100 calorie serving of pumpkin seeds has:

• 1 oz pumpkin seeds
• 9g protein
• 12g fat
• 2g fiber

Pumpkin seeds provide plant-based protein, fiber, magnesium, iron, zinc, and more. Sprinkle on salads or enjoy as-is.

20. Cherry Tomatoes

Fresh cherry tomatoes are sweet, nutritious, and low in calories. One cup of cherry tomatoes has:

• 27 calories
• 5g carbs
• 2g fiber
• 30% Vitamin C

Bring them along for a portable, hydrating snack. Or pair them with cheese, nuts, or hummus for extra protein and healthy fats.

Tips for Choosing 100 Calorie Snacks

When shopping for 100 calorie snacks, read labels carefully and look for options that provide overall balanced nutrition with:

• Protein - Keeps you feeling fuller longer. Go for snacks with at least 3-5g.
• Fiber - Helps control appetite and blood sugar spikes. Aim for at least 2-4g.
• Healthy fats - Adds flavor and satisfaction. Monounsaturated fats like nuts or avocado are best.
• Vitamins and minerals - Contributes to overall nutrition. Focus on snacks made from whole foods.

On the flip side, limit sugar, salt, artificial additives, and unhealthy fats like trans fats. Stay away from calorie-controlled snack foods made with refined flours and sugars.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.