11 Quick and Delicious 100 Calorie Snacks for Weight Loss

11 Quick and Delicious 100 Calorie Snacks for Weight Loss

Snacking often gets a bad rap when it comes to weight loss as it can significantly bolster your daily calorie count without offering much in the way of nutrients. 

Thus, to succeed in weight loss while snacking, it's important to make choices that regulate hunger, prevent overeating, and provide sustained energy. 

According to Dietitian Alex Turoff, including a snack every three to four hours while on a weight loss regimen is beneficial. This strategy helps keep “blood sugar and energy levels stable and avoid being ravenous at mealtimes.” The trick is to not over do it by practicing portion control and avoiding processed and calorie-laden options. 

Here are 11 satisfying and healthy snacks under 100 calories each, ensuring you can indulge without derailing your weight loss journey.

Fruit-Based Snacks

Here are some creative fruit-based snack ideas under 100 calories each:

1. Frozen Grapes

  • Grapes are naturally sweet and refreshing, making them a perfect snack for satisfying sugar cravings.
  • Freezing grapes adds a crunch, making the snack feel more indulgent.
  • One cup of frozen grapes contains approximately 100 calories and provides a good source of vitamin C and antioxidants.

2. Apple Slices with Cinnamon

  • Apples are low in calories and high in fiber, making them a filling snack choice.
  • Sprinkling apple slices with cinnamon adds warmth and flavor without the need for added sugar.
  • One medium apple sliced with cinnamon contains around 80 calories and provides a good source of fiber and vitamin C.

3. Mixed Berry Smoothie

  • Berries such as strawberries, blueberries, and raspberries are low in calories and high in antioxidants, making them ideal for weight loss.
  • Blend a cup of mixed berries with some low-fat yogurt or almond milk for a creamy and satisfying smoothie.

Also Read: 10 Quick Keto Snacks For Weight Loss 

Vegetable-Based Snacks

Here are some vegetable-based snack ideas under 100 calories each:

4. Cucumber Slices with Hummus

  • Cucumbers are low in calories and high in water content.
  • Pairing cucumber slices with hummus adds protein and healthy fats, making it more satisfying and nutritious.
  • Ten cucumber slices with two tablespoons of hummus provide around 50 calories and offer a good source of fiber, protein, and healthy fats.

5. Carrot Sticks with Greek Yogurt Dip

  • Carrots are rich in beta-carotene, fiber, and vitamin K, making them a nutritious and crunchy snack option.
  • Dip carrot sticks in Greek yogurt mixed with herbs and spices for a creamy and flavorful dip.
  • A serving of ten carrot sticks with two tablespoons of Greek yogurt dip contains approximately 70 calories and offers a good source of protein, calcium, and vitamin A.

6. Bell Pepper Strips with Guacamole

  • Bell peppers are low in calories and high in vitamin C.
  • Pairing bell pepper strips with guacamole adds healthy fats and fiber, making the snack more satiating.
  • Ten bell pepper strips with two tablespoons of guacamole provide around 90 calories and offer a good source of fiber, healthy fats, and vitamin C.

Protein-Rich Snacks

Protein aids weight loss by promoting satiety, preserving lean muscle mass, and supporting metabolic function. Including protein-rich snacks in your diet can help curb cravings, regulate appetite, and enhance weight loss results. Here are some protein-rich snack options under 100 calories each:

7. Hard-Boiled Eggs

  • Eggs are a complete source of protein, containing all nine essential amino acids required by the body.
  • Hard-boiled eggs are convenient, portable, and easy to prepare, making them an ideal snack for busy days.
  • One large hard-boiled egg contains approximately 70 calories.

8. Turkey Slices Wrapped in Lettuce

  • Turkey is lean and protein-packed, making it an excellent choice for weight loss and muscle maintenance.
  • Wrapping turkey slices in crisp lettuce makes for a low-calorie, high-protein crunchy snack.
  • Three slices of turkey wrapped in two large lettuce leaves provide around 80 calories and offer a good source of protein and vitamins.

9. Protein Bars From 100CalSnacks

  • Protein bars from 100 Cal Snacks are vegan, gluten-free, and made from 100% natural non-GMO ingredients.
  • Each bar contains 5g of protein and is infused with 250g of superfood adaptogen ashwagandha for a calming and energizing effect.
  • The bars are free from added sugars and sugar alcohols.
  • Each bar contains only 100 calories.

Whole Grain Snacks

Whole grains are rich in fiber, vitamins, minerals, and antioxidants, making them an essential component of a healthy diet. Choosing whole grain snacks can help stabilize blood sugar levels, promote feelings of fullness, and provide sustained energy throughout the day. 

Here are some whole grain snack ideas under 100 calories each:

10. Air-Popped Popcorn

  • Popcorn is a whole grain snack that's low in calories and high in fiber.
  • Air-popped popcorn contains no added oil or butter, keeping calories in check while still providing a crunchy and flavorful snack.
  • A serving of three cups of air-popped popcorn contains approximately 90 calories and offers a good source of fiber and antioxidants.

11. Whole Grain Crackers with Cheese

  • Whole grain crackers are rich in fiber and complex carbohydrates, providing sustained energy and promoting feelings of fullness.
  • Pair whole grain crackers with a small portion of low-fat cheese for a balanced snack.
  • Six whole grain crackers with one slice of low-fat cheese provide around 100 calories and offer a good amount of protein, calcium, and fiber.

Commonly Asked Questions

  • How do I figure out my calorie deficit?
  • To calculate your calorie deficit, subtract the number of calories you consume each day from your maintenance calories ( the number of calories your body needs to maintain its current weight). This difference represents your calorie deficit, which, when sustained over time, can lead to weight loss.

  • How do I calculate my maintenance calories? 
  • You can calculate your maintenance calories using any online calculator, which considers your age, weight, height, and activity level to determine the number of calories you need to maintain your current weight.

  • Can I eat snacks and still lose weight?
  • Yes, you can still eat snacks and lose weight. Choosing healthy, portion-controlled snacks that are low in calories but high in nutrients can help support your weight loss efforts. 

  • Will eating snacks before bed make me gain weight?
  • Contrary to popular belief, eating a small, nutritious snack before bed may not necessarily lead to weight gain.

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