100 Calorie Superfood Snacks Made Quick and Easy

Simple Superfood Snacks to Fuel Your Body Anytime

Stay Lean with Simple Snacks
Stay Lean with Simple Snacks. mihailomilovanovic/Getty Images

 Eating right can feel overwhelming especially when you want to stay on track and are unsure of the best food selections.  The larger meals seem easier but what about those times when hunger kicks in and you just want a little something to satisfy for an hour or two.  Healthy foods are going to be nutrient-dense and provide satiety while fueling your body with essential vitamins, minerals and more.  The Academy of Nutrition and Dietetics stresses the importance of eating right no matter what our age. The following list of 100 calorie superfood snacks will take all the guess work out of what to eat, provide essential nutrients and allow you to feel good about your choices!

Whole Grain Toast with Avocado

100 Calorie Superfood Snack Ideas
Avocado on Toast Contains Healthy Fats for 100 Calories. Cristina Cassinelli Moment Mobile/Getty Images

 We discussed the importance of including whole grains in your diet, their health benefit links to reduced risk of disease, and being a great source of fiber.  Sub out full-fat butter with fresh avocado and you have a power-packed snack full of unsaturated healthy fats and additional fiber.  Critical Reviews in Food Science and Nutrition reports avocados are full of essential vitamins and healthy fats promoting healthy lipid profiles (cholesterol) and weight loss.  Enjoy 1/4 fresh avocado on your toast for a nutrient-dense quick superfood meal and under 100 calories!

Greek Yogurt with Blueberries

100 Calorie Superfood Snacks
Greek Yogurt and Blueberries are 95 Calories. Nicole S. Young E+/Getty Images

 Greek yogurt topped with blueberries makes a great lite snack coming it at about 95 calories per serving.   Sarah Krieger, MPH, RDN, LDN and Eat Right Academy spokesperson says yogurt contains vital nutrients, probiotics and whey protein. She also shares a handy tip not to drain off the liquid collecting at the top of the container because that is whey protein essential for muscle building.  Measure ½ cup low-fat Greek yogurt (no sugar added) and top with 1/3 cup blueberries for a satisfying snack anytime. 

Hummus and Raw Veggies

100 Calorie Superfood Snack Ideas
Hummus and Raw Veggies are a Superfood Combo Meal. Cat London E+/Getty Images

 Crunched for time, grab some hummus and raw veggies says Eat Right Academy Spokesperson, Jim White RD, ACSM-HFS and on “Kicking Bad Eating Habits to the Curb”Hummus contains Omega-3 fatty acids linked to fat loss and weight management.  Adding vegetables provides a super combo meal of essential nutrients and fiber all vital for heart health and reduced risk of disease.  Stick to 100 calories by eating 2 tablespoons of hummus with 1 cup raw vegetables.  

Hard Boiled Eggs

100 Calorie Superfood Snack Ideas
Eggs are a Superior Superfood Snack under 100 Calories. Clive Streeter Dorling Kindersley/Getty Images

 Hard boiled eggs are probably one of the easiest snacks to make and rich in quality protein, B vitamins and choline. According to the Harvard School of Public Health eggs contain essential nutrients and protein linked to lowered risk of heart disease. Coming in at about 75 calories per serving including the yolk, eggs make a smart snack choice for a quick pick-me-up!

Whole Grain Toast with Almond Butter

100 Calorie Superfood Snack Ideas
Whole Grain Toast with Almond Butter is 100 Calories. Brian Yarvin Photographer's Choice RF 535710021/Getty Images

 Toss the white and go for 100% whole grain when it comes to bread choices.  According to the American Society of Nutrition and “Putting the Whole Grain Puzzle Together” it is recommended whole grains be a part of a healthy diet.  Evidence supports whole grain foods significantly lowering the risk of chronic disease.  Maintain a 100 calorie serving size by enjoying one slice of whole grain bread and top with ½ tablespoon almond butter.  This high in fiber, rich in protein and healthy fat snack will satisfy any hunger pang!

Raw Nuts

100 Calorie Superfood Snack Ideas
Raw Nuts are a Great Superfood Snack and 75 Calories. Rob Lawson Photolibrary/Getty Images

 Raw nuts are awesome, taste great, easily portable and one of the best superfood snacks out there.  Nuts like pistachios and almonds just to name a few can’t get a bad rap anymore for foods making you fat.  According to the National Institutes of Health, eating raw nuts supplies healthy fats and fiber linked to a reduced risk of heart disease and successful long-term weight loss.  A handful of raw almonds (about 13) per serving are approximately 75 nutrient-dense calories and a perfect on-the-go superfood! 

Fresh Fruit

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 Fruit is quick, easy, and a great low-calorie snack anytime.  Fruits like apples are high in quercetin, a natural anti-inflammatory and excellent for post-workout muscle recovery. Apples are also high in fiber and probably one of the best grab and go snacks around coming in well under 100 calories.  

Green Protein Smoothie

100 Calorie Superfood Snack Ideas
Green Protein Smoothies are Full of Nutrients at 100 Calories. MAIKA 777 Moment Open/Getty Images

 Blended awesome in a cup describes any green protein drink!  Superfood could not get easier but also diverse with a wide variety of choices from kale, spinach, and fruits to blend along with your protein source.  Simply combine 1/2 cup unsweetened almond milk, 1/2 sliced apple or 1/4 chopped banana, 1/4 cup kale or spinach, and 1/4 scoop whey powder and blend for a 100 calorie powerhouse drink full of essential nutrients.  

Peanut Butter on Celery

100 Calorie Superfood Snack Ideas
Peanut Butter is the Favored Superfood and Under 100 Calories. George Crudo StockFood Creative/Getty Images

 Peanut butter remains the favored sports superfood full of protein, healthy fats and fiber.  The National Health Institute says peanut butter positively impacts health and provides long lasting portable energy.  Although peanuts are really a legume (edible part of a plant) and don’t come from trees, we fondly refer to peanuts as nuts.  Spreading 1 tablespoon on a long stalk of celery will keep the calories at 100 and provide satiety for hours!

Oats Anytime

100 Calorie Superfood Snack Ideas
Oats are a Superior Superfood Snack Under 100 Calories. David Marsden Photolibrary/Getty Images

 Oats are not just for breakfast anymore and are an excellent source of antioxidants, vitamins, minerals and fiber.  According to the Academy of Nutrition and Dietetics, oats also contain beta-glucan fiber linked to improved immunity and lowered cholesterol.  Cook 1/4 cup dry oats for approximately 75 calories which allows wiggle room to top with 1/4 cup of your favorite berries or 1/4 sliced banana!

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