Home > Nutrition Tips > 100 Calorie Snacks

100 Calorie Snacks

Timeless Nutrition Tips...

Quick-to-make 100 calorie snacks to curb your cravings and satisfy your taste buds. Chocolate to fruits to veggies!

100 Calorie Snacks

This 'n That 100 Calorie Snacks

  • A large stalk of celery stuffed with one of the following:
    1. One tablespoon of chunky peanut butter.
    2. One tablespoon of soft light cream cheese.
  • Omelet, plain with one large egg, skim milk.
  • One scrambled egg, skim milk added.
  • Waffle From mix, 7-inch diameter from frozen (about 1- 1/2 ounces), one square.
  • Sunflower seeds, roasted, hulled, 2-tablespoons.
  • Generous 1-cup serving of minestrone.
  • One cup tomato soup prepared with 1-percent milk (85 calories if prepared with water).
  • Vegetable soup - 1-1/8 cup with beef, chicken or turkey.
  • About 2-tablespoons of water packed tuna mixed with a teaspoon of light mayonnaise and sprinkled with a dash of onion powder.
  • A large dill pickle wrapped in a thin slice of boiled ham or swiss cheese, (or both)

  • Jello 100 Calorie Snacks

    Lime or watermelon Jello: Two packages to three cups water with a scoop of cottage cheese.

    Strawberry, raspberry or sugar-free black cherry Jello. Two packages to three cups water, chilled until thickened but not set and one-third cup of whipping cream whipped into the jello until it has a souffle consistency
    Makes six servings

    Orange Diet Jello: Prepare as above, but add one-half teaspoon of vanilla and one-quarter teaspoon of almond extract along with whipping cream. Chill until set. Looks and tastes a lot like cantaloupe. Add a scoop of cottage cheese if desired.

    Lime diet Jello prepared the same way as the orange above, but with one-half teaspoon of lemon extract. Tastes a lot like key lime pie!

    100 Calorie Chocolate Treats


    • Five Ghirardelli Milk Chocolate Drops
    • Two Mrs. Fields Decadent Chocolates
    • One-fifth Toblerone bar
    • Two slices Terry's Chocolate Orange
    • Four Andes Bars
    • Three Nestle After Eight Mints


    1. Cream of Wheat Regular or quick Mix'n Eat, plain, prepared, 1 packet.
    2. Frosted Mini-Wheats, 1 ounce (about 1/2 cup).
    3. Grape-Nuts Flakes, 1 ounce (about 3/4 cup).
    4. Honey Smacks, 1 ounce (about 3/4 cup).
    5. Total, 1 ounce (about 3/4 cup).
    6. Wheaties, 1 ounce (about 1 cup).


    Noodles, cooked, plain, generous 1/2 cup spaghetti, cooked, plain.


    • Four whole grain rye wafers, 1-7/8 X 3-1/2 inches.
    • Four saltine crackers, 1- 7/8-inch square.



    1. One medium banana.
    2. Generous 1/2 cup of sweetened applesauce, or 1-cup unsweetened.
    3. Dried apriocot halves, cooked, unsweetened, 1/2 cup.
    4. 1 cup raw cherries, or 1/2 cup sweet in heavy syrup.
    5. 1/4 cup cranberry sauce.
    6. Four Dates, dried, pitted, whole.
    7. Scant 1-cup grapes.
    8. One medium pear or 1/2 cup canned pears in heavy syrup.
    9. 1/2 cup sliced, cooked plantains or 1 regular banana.
    10. 1 cup raw strawberries or 1/2 cup frozen, sweetened.
    11. Raw wedge of watermelon (about 1-1/2 pound piece) or 2-cups diced.
    12. Pineapple, canned, unsweetened, six ounces.


    1. Bacon, cooked, two slices.
    2. Chicken Roll, light meat, two ounces (two slices).
    3. One chicken or turkey Frankfurter.
    4. Two ounces boiled ham.
    5. Crabmeat, 3/4 cup canned or cooked.


    1. Two chocolate chip cookies, 2-inches in diameter.
    2. Two fig bars, 1-1/2 inch square each.
    3. Two chocolate or vanilla sandwich cookies, 1-1/2 inch in diameter.
    4. Five vanilla wafers, 1-3/4 inch in diameter.
    5. One-third cup baked custard.
    6. Ice milk, 1/2 cup hardened.
    7. One-third cup sherbet.
    8. 1/2 cup vanilla frozen yogurt.
    9. Eight pieces M and M's candies.
    10. One ounce of Gum Drops (about eight pieces).
    11. Hard Candy, one ounce (about five pieces or two lollipops).
    12. One ounce of Jelly Beans (ten pieces).
    13. One ounce marshmallows - four large.
    14. Lemonade or Limeade, frozen concentrate, sweetened, reconstituted, 8 fluid ounces.

    100 Calorie Pita Pocket with Ham

    This is an easy little sandwich to drop in your child's backpack or your bag or briefcase. This recipe makes one serving.

    1/2 reduced-carb pita bread
    1 teaspoon Dijon mustard
    1 ounce smoked ham
    1/2 leaf romaine lettuce
    2 thin slices tomato
    1 thin slice red onion

    Place the pita bread on a flat surface and spread with the mustard. Fill with the ham, lettuce, tomato and onion.

    Nutrition information: Calories: 100; Calories from Fat: 23; Fat: 2.5g; Saturated Fat: 0.8g; Cholesterol: 14mg; Sodium: 478mg; Carbohydrates: 12.8g; Dietary Fiber: 1g; Protein: 6.1g

    100 Calorie Canadian Bacon

    Canadian Bacon is much leaner than regular; however, it never reaches the same crispiness when cooked. Instead, it is meant to be served when still soft and juicy. This recipe makes one serving.

    3 slices Canadian bacon
    1 teaspoon Dijon mustard
    1/2 teaspoon brown sugar
    Pinch black pepper (optional)

    Place a large nonstick skillet over medium heat and when it is hot, add the bacon. Cook until browned, about 1 minute per side. Brush with the mustard and sprinkle with sugar and pepper, if desired.

    Nutrition information: Calories: 99; Calories from Fat: 38; Fat: 4.2g; Saturated Fat: 1.3g; Cholesterol: 29mg; Sodium: 860mg; Carbohydrates: 2.8g; Dietary Fiber: 0.8g; Protein: 12g

    100 Calorie Cheese Tortilla

    Make this cheesy, warm tortilla in a pan to get the crunchiness that frying would create. Feel free to add other spices, herbs or vegetables. This recipe makes two servings.

    1 tortilla
    3 tablespoons part-skim mozzarella cheese
    3 to 4 fresh tomato slices
    1 tablespoon chopped fresh basil leaves

    Place a tortilla on a cutting board. Sprinkle one half with the cheese. Top with the tomato slices and basil. Fold over and press down.

    Nutrition information: Calories: 100; Calories from Fat: 32; Fat: 3.5g; Saturated Fat: 1.3g; Cholesterol: 6mg; Sodium: 134mg; Carbohydrates: 11.3g; Dietary Fiber: 1.2g; Protein: 4.8g