Top 12 Healthy 100-Calorie Snacks for Optimal Fitness

Eat Right Between Meals

Feeling hungry just before dinner or a workout and wondering what to eat? We can all relate to this scenario. Being prepared with a quick healthy snack will enable you to feel satisfied before suppertime or boosted with enough calories to hit the gym.

Many of us stick within a calorie count give or take a few in order to maintain a healthy body. Having a low-calorie snack of 100 calories or less is the perfect answer to keep your body fueled, still leaving room for dinner.

The following list of 100 calorie superfood snacks will take all the guesswork out of what to eat, provide essential nutrients, and allow you to feel good about your choices.

 

1
Fresh Avocado on Whole Grain Toast

High Angle View Of Mashed Avocado On Toasted Bread On Table
Alice Day / EyeEm/Getty Images

Snack idea: use 1/4 fresh sliced avocado on organic whole grain or seeded toast for a nutrient-dense snack and under 100 calories.

Food facts: whole grains are a rich source of fiber, help with weight loss and are shown to reduce our risk of disease. Fresh avocado is considered a healthy unsaturated fat and a great alternative to real butter. According to Critical Reviews in Food Science and Nutrition reports, avocados are full of essential vitamins and good fats promoting healthy lipid profiles (cholesterol) and weight loss. 

2
Greek Yogurt With Blueberries

Snack idea: measure ½ cup low-fat Greek yogurt (no sugar added) and top with 1/3 cup blueberries for a satisfying 95 calories per serving.

Food facts: according to the Eat Right Academy, plain Greek yogurt contains vital nutrients, probiotics and whey protein essential for your health and fitness. Probiotics are shown to improve digestion, increase good gut bacteria, and promote normal PH levels in the body. Studies indicate favorable gut flora (bacteria) helps reduce body fat for successful long-term weight loss.

Bonus tip: don't drain off the liquid collecting at the top of the yogurt container because that is whey protein essential for muscle building.

3
Hummus and Raw Veggies

Snack idea: Stick to 100 calories by eating 2 tablespoons of hummus with 1 cup raw vegetables.

Food facts: according to the Academy of Nutrition and Dietetics, if you're short on time, grab some hummus and raw veggies. Hummus is simply blended chickpeas plain or with added herbs and spices. It contains Omega-3 fatty acids shown to help with body fat reduction and weight management. Dipping your favorite raw vegetables provides even more essential nutrients and fiber all vital for heart health and reduced risk of disease.

4
Hard Boiled Eggs

Snack idea: coming in at about 75 calories per serving including the yolk, eggs make a smart snack choice for a quick pick-me-up.

Food facts: 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. Egg whites are easily digested and considered the perfect protein for lean mass gains.

5
Whole Grain Toast With Almond Butter

Snack idea: keep the serving size at 100 calories by enjoying one slice of whole grain bread topped with ½ tablespoon almond butter.

Food facts: according to the American Society of Nutrition, whole grains are recommended as part of a healthy diet. Whole grain foods are shown to significantly lower the risk of chronic disease and help us lose body fat. Whole grains are also high in fiber, plant protein, healthy fats and will keep your body satisfied for hours

6
Raw Nuts

Snack idea: a handful of raw almonds (about 13 per serving) is approximately 75 calories and a perfect on-the-go superfood.

Food facts: raw nuts taste great, are easily portable, and considered one of the best superfood snacks. Nuts like pistachios, almonds, and walnuts are just a few shown to supply healthy fats for optimal fitness. According to chronic research, eating raw nuts provides good fats and fiber shown to reduce your risk of heart disease. Other studies also show nut consumption as part of successful long-term weight loss programs.

7
Fresh Fruit

Snack idea: eating one medium apple provides less than 100 nutrient-dense calories and one of the best grab-and-go snacks to fuel your body.

Food facts: fruit is low in calories but high in nutrients. This is a great combination to define a quick and healthy snack. Fruits like apples are a rich source of quercetin, a natural anti-inflammatory, and excellent for post-workout muscle recovery. Apples are also high in fiber and shown to increase your metabolism and promote weight loss.

8
Green Protein Smoothie

Snack idea: 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.

Food facts: green protein drinks are a popular, convenient, and fun way to supplement an existing healthy diet with extra nutrients. Green smoothie ingredients are also diverse with a wide variety of choices from kale, spinach, and fruits to blend along with your protein source. Leafy greens contain strong antioxidants shown to reduce inflammation and your risk of disease and certain cancers.

9
Peanut Butter on Celery

Snack idea: Spread 1 tablespoon peanut butter on a long stalk of celery for 100 calories of superfood nutrients.

Food facts: peanut butter remains the favored sports superfood and a rich source of quality plant protein, healthy fats, and fiber. According to articles appearing in the National Health Institute, peanut butter positively enhances your health and provides long-lasting portable energy. Although peanuts are really a legume (the edible part of a plant) and don't come from trees, we fondly refer to peanuts as nuts.

Bonus tip: celery is high in nitrate and converts to nitric oxide when consumed. Nitric oxide is shown to enhance athletic performance and reduce hypertension.

10
Cottage Cheese and Pineapple

Snack idea: top 1/2 cup low-fat cottage cheese with 1/4 cup diced fresh or canned pineapple (in natural juices) for an amazing 100 calorie snack.

Food facts: low-fat cottage cheese is high in milk protein shown to help reduce body fat and increase lean mass. Cottage cheese also contains probiotics indicated to improve digestion and increase good gut bacteria. The enzymes (bromelain) found in pineapple are said to improve the digestion and absorption of protein consumed.

11
Cooked Oats With Fruit

Snack idea: cook 1/4 cup dry oats for approximately 75 calories, and top with 1/4 cup of your favorite berries, or 1/4 sliced banana.

Food facts: oats aren’t just for breakfast anymore and 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. Oats are a favored pre and post-workout meal for active individuals often served with egg whites for additional protein.

Bonus tip: blueberries contain powerful antioxidants shown to reduce your risk of heart disease and improve brain function.

 

12
Popcorn

Snack idea: pop 1-ounce natural corn for a 3 ½ -cup serving and approximately 90-100 calories. Popcorn is healthier if air-popped or cooked in a large pot on the stove top at home. Instant popcorn packs and bags are typically full of preservatives and additives, saturated fats, sodium, and higher in calories.  

Food facts: popcorn is a healthy snack and considered a whole grain. It’s high in fiber and even supplies some protein. In fact, a 1-ounce serving has 4 grams of fiber, almost 4 grams of protein, and only 110 calories. Popcorn also contains polyphenols, antioxidants shown to improve heart health and reduce the risk of some cancers. Because popcorn is full of air, you can eat a pretty large portion without a lot of calories.

Bonus tip: popcorn toppings can be fun, but remember some do add extra calories to your fluffy snack. The following are a few additions often enjoyed on popcorn:

  • Melted salted butter - drizzle ½ tbsp. melted butter and toss well for 68 additional calories.
  • Chocolate - sprinkle 1 tbsp. mini dark chocolate chips onto hot popcorn, toss and eat warm, but messy for an additional 50 calories. Chocolate popcorn can also be spread out on cookie sheet and allowed to set up before eating. 
  • Nutritional yeast - sprinkle 2 tbsp. over hot popcorn and toss. A 2 tbsp. serving of nutritional yeast is 60 calories, and you gain 8g of extra protein and an additional 6g of fiber. 

Sources:

Andrea Giancoli, MPH, RD, 5 Whole Grains to Keep Your Family HealthyAcademy of Nutrition and Dietetics, 9/2016.

Emilio Ros, Health Benefits of Nut ConsumptionJournal of Nutrients, 2010.

Satya S. Jonnalagadda, Putting the Whole Grain Puzzle Together: Health Benefits Associated with Whole GrainsAmerican Society for Nutrition, 2010.

Sharon Denny, MS, RDN, Yogurt ManiaAcademy of Nutrition and Dietetics, 6/2015.

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