10 Delicious Low Calorie Snacks For Weight Loss – 100 Calories And Healthy Options

Hunger between meals can derail your plan. Low calorie snacks for weight loss help you stay satisfied while keeping your calorie count in check. The right choices give you protein, fiber, or healthy fats that curb cravings without blowing your goals.

This guide shares 10 quick snacks with 100 calories or less, plus simple nutrition facts and smart shopping tips. You will also learn how to prep, portion, and store snacks so they are ready when you are. Find ideas you can use today.

Key Takeaways

• Snacks under 100 calories, such as air-popped popcorn or edamame, help control hunger while keeping total calories low.
• Protein and fiber, for example Greek yogurt or baby carrots with hummus, increase fullness and reduce overeating at meals.
• Pre-portioning into single servings cuts mindless eating. Smaller packages lead to lower intake than large containers.
• Skipping highly processed snack packs that are high in sodium, sugar, or refined grains supports heart health and steadier energy.
• Airtight containers keep many snacks fresh for up to five days under USDA 2023 food safety guidance.

How Do Low-Calorie Snacks Help With Weight Loss?

Low-calorie snacks make it easier to manage hunger and daily calories. Options like baby carrots with hummus or air-popped popcorn add volume and fiber without many calories.

Protein and fiber increase satiety, which means feeling full. Greek yogurt, edamame, and roasted chickpeas help you avoid large portions at your next meal. Research suggests snacks under 200 calories with at least 3 grams of fiber may lower total daily intake.

Fruits, vegetables, lean dairy, and whole grains deliver vitamins and minerals while limiting saturated fat. Fiber from apple slices or soybeans supports digestion and heart health.

Planning these small breaks can prevent cravings for calorie-dense foods like candy or potato chips. You get steady energy instead of a quick sugar spike, which supports consistent progress.

Tips for Choosing Nutritious Low-Calorie Snacks

Smart choices make snacking work for you. Focus on nutrients first, then taste and convenience. The goal is a satisfying snack that fits your plan.

How Can I Prioritize Nutrient-Rich Foods?

Pick colorful produce and whole foods. Bell peppers, kale chips, fresh berries, and edamame pack vitamins and minerals into each bite. Choose whole grains and lean dairy too, such as cottage cheese or Greek yogurt.

Aim for at least 3 grams of dietary fiber per serving. Fiber helps you feel full longer and supports weight control.

Skip 100-calorie packs of cookies or crackers. They add calories without much nutrition. Better swaps include fruit with peanut butter, baby carrots with hummus, or six cups of air-popped popcorn.

I used to slice red bell peppers and add a tablespoon of cream cheese before soccer practice. It kept my energy steady without feeling heavy. Pre-cut veggies turn snack time into an easy win.

Why Balance Protein, Fiber, and Healthy Fats?

A balanced snack keeps hunger in check and energy stable. One third cup of edamame provides over 8 grams of protein and about 4 grams of fiber. Six cups of air-popped popcorn give around 6 grams of fiber with almost no saturated fat.

Healthy fats increase satisfaction. Fourteen almonds deliver mostly monounsaturated fats with very little saturated fat. Cottage cheese with cantaloupe provides around 14 grams of protein per snack while staying low in calories.

Protein satisfies, fiber slows digestion, and healthy fats offer lasting fuel.

In school, I carried a small trail mix for bus rides. A few nuts held me over without a sugar crash. Try pairing creamy Greek yogurt or ricotta cheese with berries or watermelon for both texture and antioxidants.

What Snacks Should I Avoid for Weight Loss?

Limit salty snacks like some crackers or microwave popcorn. A large serving can add hundreds of milligrams of sodium in minutes. Cheese-topped crackers climb even higher.

Be cautious with refined grain snack packs. Many 100-calorie cookies or chips are low in fiber and protein, so they do not keep you full.

Cut back on snacks with added sugar. They spike blood sugar, then leave you hungry soon after. Choose options that offer protein, fiber, and real nutrients.

Top 10 Low-Calorie Snacks Under 100 Calories

These ideas are quick, tasty, and under 100 calories. Mix and match to keep your week interesting.

What Makes Apple Slices with Peanut Butter a Healthy Snack?

Apple slices with peanut butter blend fiber, protein, and healthy fats. Use about three quarters cup of apple slices and two teaspoons of unsalted peanut butter for roughly 90 calories.

This combo is naturally low in saturated fat and sodium. Apples bring sweetness and fiber. Peanut butter adds staying power without a sugar spike.

It is an easy, portable choice when you want sweet and savory in one bite.

How Does Cottage Cheese with Cantaloupe Support Weight Loss?

Pair half a cup of low-fat cottage cheese with a small wedge of cantaloupe for about 100 calories. You get around 14 grams of protein, which helps you feel full and steady between meals.

Low saturated fat keeps it heart-friendly. Cottage cheese delivers calcium and protein. Cantaloupe adds vitamin A, fiber, and a gentle sweetness.

I often choose this after a workout. It satisfies a sweet tooth without triggering later cravings.

Why Choose One-Third Cup of Edamame as a Snack?

One third cup of edamame provides more than 8 grams of protein and about 4 grams of fiber. It has minimal saturated fat, very little sodium, and no cholesterol.

Edamame also offers iron. The mix of fiber and plant protein increases fullness without many calories, which suits a weight loss plan.

I keep a portioned cup in the fridge for busy afternoons. It is quick, nutritious, and kid friendly.

What Are the Benefits of a Hard-Boiled Egg with Salt?

A hard-boiled egg with a pinch of salt provides about 78 calories and more than 6 grams of high-quality protein. That level of protein can reduce overeating later.

Eggs supply vitamin B12, vitamin D, and selenium. One egg has about 5 grams of fat, with roughly 1.6 grams as saturated fat.

Use a light sprinkle of salt for flavor. Pack one for work or school to keep hunger away with a simple, real-food choice.

How Healthy Are Baby Carrots with Hummus?

Eight baby carrots with 2 tablespoons of hummus make a crisp, filling snack under 100 calories. The serving is very low in saturated fat and cholesterol.

Carrots supply fiber and vitamin A. Hummus, made from chickpeas, adds protein and healthy fats for longer satisfaction.

I often pack this duo on busy days to avoid grabbing chips. It is plant based and travel ready.

What Is a Frozen Banana Pop and Is It Low Calorie?

Need a cool treat? Push a stick into half a peeled banana, dip it in a thin coat of melted dark chocolate or yogurt, then freeze until firm.

Each frozen banana pop stays under 80 calories if portions are small and coatings are thin. Saturated fat and sodium stay very low.

For extra fiber, roll the dipped banana in chia seeds before freezing. Kids enjoy making these on hot days.

How Does Greek Yogurt with Honey Fit Into a Diet?

Choose half a cup of nonfat plain strained yogurt with one teaspoon of honey for about 84 calories. You get roughly 12 grams of protein, which supports fullness and muscle repair.

Nonfat Greek yogurt is very low in saturated fat and contains only a small amount of cholesterol and sodium. Honey adds gentle sweetness without heavy processing.

Stir in berries or a pinch of cinnamon for more flavor and fiber.

Why Choose Baked Kale Chips for Snacking?

Baked kale chips offer crunch with about 50 calories per cup and high levels of vitamins A and K. They are naturally low in saturated fat and sodium.

Baking turns leafy greens into a crispy snack that can replace potato chips. Season lightly, then enjoy a salty taste with more nutrients per bite.

I often switch between kale chips and popcorn. Both satisfy the need for crunch while staying light.

How Many Calories Are in Six Cups of Air-Popped Popcorn?

Six cups of air-popped popcorn have about 100 calories. This serving gives around 6 grams of fiber, very little saturated fat, and no cholesterol.

Use spices like black pepper, garlic powder, or smoked paprika instead of butter. Pre-portion into containers for movie night so you do not overserve.

Is a Low-Sugar Blueberry Smoothie a Good Snack Option?

Blend one third cup of nonfat yogurt with two thirds cup of frozen blueberries. The result is a low-sugar smoothie that is low in saturated fat and sodium with minimal cholesterol.

Blueberries supply antioxidants and vitamin C. The yogurt adds protein for staying power without pushing calories high.

I like this after a walk. It cools me down and holds me until the next meal.

What Are the Benefits of Eating Low-Calorie Snacks?

Low-calorie snacks help you stay full with fewer calories. They make your plan easier to follow, and they support steady weight loss.

How Do Low-Calorie Snacks Support Weight Loss?

Keeping snacks under 100 calories helps limit your daily total. Swapping frozen yogurt or popcorn for high fat or sugary foods keeps you closer to an energy deficit, which drives weight loss.

Protein and fiber rich options, such as edamame or cottage cheese with cantaloupe, improve fullness. Many people find they eat less at meals when snacks are planned and balanced.

Most diets can include fruits, vegetables, baby carrots with hummus, or a small bowl of oatmeal with cinnamon.

Can Low-Calorie Snacks Help Reduce Hunger Pangs?

Yes. Protein and fiber reduce appetite between meals. Edamame offers around 8 grams of protein and about 4 grams of fiber per small serving, which helps you last longer.

Six cups of air-popped popcorn provide about 6 grams of fiber with few calories. Greek yogurt with honey blends protein and slow-digesting carbs for steady satiety.

Beans, nuts, and vegetable snacks with healthy dips deliver a helpful mix of nutrients and texture. These choices keep portions in check while managing hunger.

How Do These Snacks Enhance Daily Energy?

Snacks with protein, fiber, and healthy fats offer slow, steady energy. Half a cup of Greek yogurt with honey provides about 12 grams of protein in roughly 84 calories.

Carb-rich snacks like fruit or popcorn give quick fuel for your brain and muscles. Pairing these with protein or fat prevents sudden drops in energy.

During long workdays, I reach for cottage cheese and cantaloupe. The combo hydrates and keeps me sharp until dinner.

This information is general education. For personal advice, consult a registered dietitian or your healthcare provider.

Additional Healthy Snack Ideas

Want more variety? These options add flavor, texture, and nutrients without a heavy calorie load.

Why Choose Cherry Tomatoes with Mozzarella?

Cherry tomatoes bring vitamin C and antioxidants with very few calories. Pair a small portion with mozzarella for protein and calcium, and you often stay under 100 calories.

The sweet tomato and creamy cheese make a balanced snack. Add dried basil or black pepper for extra flavor.

Craving a crunchy option next time? Try a single serving of almonds.

How Healthy Are Fourteen Almonds for Snacking?

Fourteen almonds total about 98 calories. They are low in saturated fat and contain no sodium or cholesterol.

Almonds supply monounsaturated fats, which support heart health and steady energy. You also get some protein and fiber that help control cravings.

They fit vegan and standard eating patterns. Keep a small bag at work for an easy pick-me-up.

What Are the Benefits of Cucumber Slices with Guacamole?

Cucumber slices are about 95 percent water, so they hydrate and keep calories low. Guacamole adds flavor, fiber, and monounsaturated fats from avocado.

This snack is naturally low in sodium and cholesterol. You also get vitamins E and K from avocado and vitamin C from cucumber.

Serve it as a light snack or party hors d’oeuvre. It feels fresh and satisfying without many calories.

Is a Quarter Cup of Roasted Chickpeas a Good Snack?

Yes. A quarter cup of roasted chickpeas stays under 100 calories and provides both protein and fiber. The crunchy texture mimics crackers but with more nutrition.

Season with paprika, chili, or vinegar. One study suggests high-protein snacks like roasted chickpeas can help control hunger between meals.

How Does Watermelon and Feta Salad Help With Weight Loss?

Watermelon and feta salad is light yet filling at roughly 166 calories per serving. Watermelon offers water and fiber. Feta adds protein and calcium.

This mix supports hydration and appetite control, especially in warm weather. I often use it for a quick summer lunch that does not feel heavy.

Pairing fruit with cheese boosts satiety compared with fruit alone.

What Makes a Fresh Berry Protein Smoothie Beneficial?

A berry protein smoothie blends nonfat or Greek yogurt with fresh or frozen berries for under about 150 calories, depending on your mix. You get antioxidants, protein, and fiber in one glass.

Berries support immune health with vitamin C. Yogurt adds around 10 grams of protein per serving to keep you full.

The creamy texture helps curb cravings for sweets. It also pairs well with simple energy bites if you need more fuel on training days.

How Can Oatmeal with Cinnamon Be a Healthy Snack?

Oatmeal supplies complex carbs and fiber for steady energy. One third cup of dry oat squares cereal has about 70 calories with very little saturated fat and no cholesterol.

Cinnamon boosts flavor without added sugar. Prep snack cups in advance to avoid reaching for processed options.

I rely on this during busy weeks. It delivers steady energy without blood sugar swings.

How to Prepare Snacks Ahead of Time

A little planning prevents last-minute choices that work against your goals. Make it easy to grab healthy food fast.

Why Portion Into Snack-Sized Packs?

Pre-portioning controls calories and reduces overeating. People tend to eat less from single servings than from large containers.

Use the snacks here as guides, such as six cups of air-popped popcorn or one third cup of edamame. You can also portion cottage cheese with cantaloupe or roasted chickpeas.

Prepping apple slices with measured peanut butter helps you track intake and avoid extra scoops. This structure supports steady progress.

How Should I Store Snacks in Airtight Containers?

After portioning, seal snacks in airtight containers to protect texture and freshness. Crunchy items like kale chips or roasted chickpeas stay crisp when air and moisture are kept out.

Choose BPA-free plastic or glass with tight lids. I store popcorn in a snap-seal container, and it remains light and crunchy for days. Cottage cheese also keeps better in a sealed tub.

USDA food safety guidance suggests proper containers can extend freshness up to five days. Wash containers before each refill to prevent off flavors or spoilage.

Which Snacks Are Best for Freezer Storage?

Frozen banana pops store well and taste great straight from the freezer. You can also build smoothie packs with yogurt, berries, and spinach for a fast blend.

Frozen mango cubes are another sweet option. Three quarters cup is around 90 calories and supplies vitamin C and fiber. Store freezer snacks in airtight bags or containers to prevent ice crystals.

What Are Effective Snacking Strategies for Weight Loss?

Simple habits can turn snacking into a helpful tool. Set a routine and pair snacks with low-calorie drinks for best results.

How Can I Eliminate Mindless Snacking?

Track your daily patterns to find triggers. Set planned snack times and stick to them. Choose snacks that need a small step, like slicing grapefruit or heating soup, so you pause before eating.

Keep snacks in one spot, away from high-traffic areas. Avoid screens while you eat. Ask yourself if you are truly hungry before you reach for food.

Why Stick to Planned Snack Times?

A consistent schedule helps regulate hunger and supports a healthy metabolism. Random snacking can lead to higher calorie intake and poorer choices.

Plan snacks of about 100 calories at set intervals. It is easier to track and maintain control. Scheduled breaks helped me avoid cravings during long afternoons and kept my energy steady.

What Are Good Drinks to Combine With Snacks?

Water is best. It hydrates and adds zero calories. Unsweetened tea adds flavor without sugar. Black coffee is very low in calories and pairs well with savory or sweet snacks.

Sweet drinks like soda, fruit juice, sweetened iced tea, and flavored lattes often add more than 100 calories per serving. Studies show these beverages can raise daily calorie intake by 10 percent or more in a single day. [1]

Pair wholesome snacks with smart drinks to balance hydration and calories.

What Snacking Mistakes Should I Avoid?

Even healthy habits can miss the mark. Watch for these common errors so your plan stays on track.

Why Is Overindulging in Healthy Snacks a Problem?

Calories still count, even from nutritious foods. Nuts, yogurt, and hummus are healthy, but oversized portions slow progress.

Practice portion control. One handful of almonds is about 100 calories. Two handfuls are double that amount. Tracking portions links to better weight management.

How to Avoid Choosing Low-Nutrient Snacks?

Skip the 100-calorie cookie and cracker packs. They often lack vitamins, minerals, and fiber. Pick whole foods instead, like apple slices with peanut butter or baby carrots with hummus.

Check labels for protein, fiber, and healthy fats. A hard-boiled egg offers protein and healthy fat. Six cups of air-popped popcorn bring fiber without added oils.

Why Is It Important to Watch Serving Sizes?

Serving size mistakes can double your intake without you noticing. A few extra almonds or an extra scoop of hummus can push a snack past 100 calories.

I once measured a “small bowl” of popcorn and learned it held more than six cups. Small misjudgments can add hundreds of calories over a day.

Conclusion

Choosing low-calorie snacks makes weight loss simpler and more enjoyable. Focus on options rich in protein, fiber, or antioxidants, and keep most snacks at 100 calories or less.

These choices help control hunger, support steady energy, and improve diet quality. Data from FoodData Central and guidance from registered dietitians, including Joan Salge Blake, RD, show how strategic snacking can benefit health and weight control.

Plan, portion, and keep staples on hand like Greek yogurt, edamame, and air-popped popcorn. With a little prep, your snacks work for you instead of against you.

[1] U.S. Department of Agriculture (2020). “Beverage Choices: Average Caloric Contribution.” Dietary Guidelines for Americans 2020-2025.

FAQs

1. What are some examples of low calorie snacks under 100 calories for weight loss?

Fresh fruit, Greek yogurt, air-popped popcorn, and sliced vegetables with hummus are all healthy options. These snacks provide fiber or protein to help you feel full while keeping your calorie intake low.

2. How do I know if a snack is truly healthy and supports weight loss?

Check the nutrition label for added sugars and unhealthy fats. Choose foods that offer vitamins, minerals, or protein without excess calories. For example, one cup of strawberries has about 50 calories and provides vitamin C.

3. Can eating small snacks between meals help with weight management?

Yes; research shows that planned snacks can prevent overeating at main meals by controlling hunger.^1 Choosing nutrient-rich foods like nuts or cottage cheese helps maintain energy balance throughout the day.

4. Are packaged “low calorie” snack products as effective as whole food options?

Whole foods such as fruits or vegetables usually contain more nutrients than processed items labeled “low calorie.” A personal experience showed that switching from packaged crackers to apple slices kept me satisfied longer during busy afternoons.

Summary: Selecting nutritious snacks under 100 calories can support weight loss goals when paired with mindful choices and attention to nutritional content.

___

^1 Rolls BJ et al., “The role of energy density in the overconsumption of fat,” J Nutr (2000).