With all of the fad diets out there, we thought we’d put together a list of food portions that are 100 calories or less! It’s all about going back to the basics of portion control and exercise. If you burn more calories than you consume you will lose weight. You’ll notice that there are snacks on the list that are not exactly diet friendly. Well, that’s because you can’t deprive yourself! If you allow yourself to indulge once per day with low cal snacks, you are more likely to succeed at losing or maintaining your weight.
Feel free to add your favorite 100 calorie portioned snack to the comment section below!
Vegetables |
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| Snack | Description and Quantities | Calories |
| Baby Carrots | 7-10 carrots w/ 1 tbsp. Italian dressing for dipping | 100 |
| Cucumber Salad | 1 cup cucumber salad (see recipe) | 100 |
| Baked Potato | 1 small potato | 80 |
| 1/2 Baked Potato | w/ 1 tbsp. lite sour cream and 1 chopped green onion | 100 |
| 1/2 Baked Potato | 2 tbsp. salsa, 1 tbsp. fat free sour cream | 80 |
| Steamed Edamame | 45 soy beans, salt optional | 100 |
| Celery Sticks w/ Peanut Butter | 1 large stalk of celery cut into sticks w/ 1 tbsp. peanut butter for dipping | 100 |
| Cucumber | 1 medium cucumber | 60 |
| Red Bell Peppers | 2 peppers, cut into strips | 100 |
| Veggies and Dip | 1 cup mixed raw veggies, 2 tbsp. fat free Ranch | 100 |
| Green Bell Pepper w/ Hummus | 1 green bell pepper, sliced w/ 3 tbsp. hummus | 100 |
| Black Olives | 16 olives | 100 |
| Tomato Soup | 1/2 cup | 100 |
| Black Beans | 1/3 cup | 90 |
| Avocado Sushi Roll | 4 pieces | 100 |
| Macaroni Salad | 2 diced celery stalks, 2 tbsp. pre-cooked macaroni, 1/2 tbsp. Italian dressing, 1 tsp. lemon pepper seasoning |
100 |
Fruits |
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| Snack | Description and Quantities | Calories |
| Cantaloupe | 1/2 of a cantaloupe | 100 |
| Grapes | 30 grapes | 100 |
| Mango | 1 cup | 100 |
| Banana | 1 whole banana | 80 |
| Tangerines | 2 tangerines or mandarin oranges | 80 |
| Kiwi | 2 kiwis | 100 |
| Grapefruit | 1 whole grapefruit | 80 |
| Apple | 1 apple | 80 |
| Orange | 1 orange | 80 |
| Cherries | 1 cup | 75 |
| Applesauce | 1/2 cup unsweetened | 50 |
| Strawberries | 1 cup | 50 |
| Apple w/ Peanut Butter | 1/2 an apple w/ 2 tsp. peanut butter | 100 |
| Pear | 1 medium pear | 100 |
| Fruit Cocktail | 1/2 cup, no sugar added | 50 |
| Peach or Nectarine | 1 peach or nectarine | 50 |
| Plums | 2 small plums | 70 |
| Raspberries | 1/2 cup | 40 |
| Blueberries | 1/2 cup | 45 |
| Watermelon | 2 cups | 100 |
| Pineapple | 1 cup | 80 |
| Boysenberries | 1 cup | 65 |
| Blackberries | 1 cup | 60 |
| Cranberries | 1/2 cup, sweetened | 100 |
Crackers and Chips |
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| Snack | Description and Quantities | Calories |
| Ruffled Chips | 10 chips | 100 |
| Triscuits | 5 crackers | 100 |
| Mini Rice Cakes (Cheddar) | 12 cakes | 93 |
| Pringles Light | 14 chips | 70 |
Grains |
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| Snack | Description and Quantities | Calories |
| Grape Nuts | 1/2 cup | 100 |
Dairy |
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| Snack | Description and Quantities | Calories |
| Cottage Cheese | 1/2 cup served with chives | 90 |
| Cottage Cheese w/ Diced Peaches cup | 1/2 cup 1% cottage cheese + no sugar added diced peaches cup | 105 |
| English Muffin w/ Laughing Cow Cheese | 1/2 muffin w/ 1 wedge of cheese, cal. count is flavor dependent | 90-100 |
Proteins |
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| Snack | Description and Quantities | Calories |
| Celery Sticks w/ Peanut Butter | 1 large stalk of celery cut into sticks w/ 1 tbsp. peanut butter for dipping | 100 |
| Toast w/ Peanut Butter | 1 slice white bread toasted w/ 1 1/2 tsp. peanut putter | 100 |
| Unsalted Peanuts | 17 peanuts | 100 |
| Crab Meat (Leg) | 2 legs | 60-90 |
| Lemon Pepper Tuna on Crackers | 2oz. tuna sprinkled w/ lemon pepper on top of 2-3 crackers | 100 |
Sweets |
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| Snack | Description and Quantities | Calories |
| Baby Ruth | 2 mini sized bars | 105 |
| Recees Cup Miniatures | 2 cups | 88 |
| Hershey’s Kisses | 4 kisses | 90 |
| Oreos | 2 cookies (prepackaged) | 100 |
| Twix Mini | 2 bars | 86 |
| Plain M&M’s | 29 | 100 |
| Dark Chocolate M&M’s | 28 | 101 |
| Peanut M&M’s | 9 | 99 |
| Peanut Butter M&M’s | 9 | 99 |
| Almond M&M’s | 6 | 102 |