Nutrition & Diet

14 Snacks Under 100 Calories That Fill You Up and Slim You Down

These snacks won’t undermine your weight loss efforts.

September 8, 2024

Closeup view from above of a woman eating brasil nuts with healthy food on the background — Shutterstock

Unhealthy, high-calorie snacks can undermine even the most controlled weight loss regimen—but not all snacks are created equal. "When snacking is done correctly, it can give you a boost of energy between meals, help meet nutrient needs for the day, and help keep hunger at bay to prevent overeating at the next meal," says the Mayo Clinic. "And managing your hunger can help you maintain a healthy weight and reach weight loss goals." Here are 14 snacks that are not only good for you but will help you lose weight as part of a healthy, balanced diet.

Almonds

Full of healthy fats and protein, almonds are a great choice for a healthy snack on the go. They don't need to be refrigerated-simply carry them in your bag or car. Some almonds are sold in 100-calorie packs, making them even easier to enjoy while sticking to the calorie limit.

An Egg

Chicken eggs in sack bag on black background. — Shutterstock

Eggs are full of protein and healthy fats, and very satiating. Try them hard-boiled for a snack on the go, or for breakfast. Eggs are versatile—trying mixing them with veggies for a great breakfast scramble.

Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farm — Shutterstock

Strawberries are low-calorie and high volume, making them a great choice for a healthy, slimming snack. "Strawberries give you a lot of nutritional value for very few calories," Bailey Flora, MS, RDN, LD, tells the Cleveland Clinic. "They're tasty but naturally low in sugar. That's a combination that's hard to beat."

Greek Yogurt

Packed full of healthy fats and probiotics, Greek yogurt has twice as much protein as regular yogurt and is a perfect snack to get you through to lunch or dinner. Watch out for any added sugars as that will up the calorie count considerably.

Cottage Cheese

Low-fat and high-protein, cottage cheese is a filling snack with nutrients such as B12 and calcium. "Look for live and active probiotic cultures in the list of ingredients," clinical dietitian Carly Zimmer tells OSF Healthcare. "It usually has parentheses that say what kind of cultures were added, like lactobacillus. Not all brands have those live and active cultures."

Carrots

Crunchy and delicious, raw carrots are high-volume and full of fiber. "Since 1/2 cup of carrots only have 41 calories, they can actually help you feel fuller longer and in turn, decrease the amount of calories you eat," Anna Taylor, MS, RD, LD, CDE, tells the Cleveland Clinic. "If you're looking to lose weight, try adding some carrots into your food rotation."

String Cheese

Cheese has fat, calcium, and lots of vitamin B12, making it a great choice for under 100 calories. Even a small amount of cheese can be quite satiating thanks to the protein content. String cheese is easy to keep on hand, and conveniently non-messy.

Oranges

fresh orange fruits with leaves as background, top view — Shutterstock

Chock-full of fiber and vitamin C, oranges are another highly convenient low-calorie snack that will help with weight loss. Practically fat-free, oranges are easy to store. "Even a simple orange as a dessert to a meal can help fill you up so you're not hungry two hours later," Keri Gans, M.S., R.D.N., C.D.N. tells Shape.

Beef Jerky

The protein in jerky makes it a good choice for a filling snack. Beef jerky also contains iron and zinc, both crucial for health. Jerky can be stored practically anywhere and lasts a long time, making it a convenient snack to have in rotation.

Popcorn

Popcorn is a high-satiety food with plenty of fiber. "When prepared well, popcorn actually is a pretty good snack," Maya Vadiveloo, assistant professor in the department of nutrition and food sciences at the University of Rhode Island, tells the American Heart Association. "It's stable. It's inexpensive. It's fairly tasty. For people who might be struggling to eat adequate fruits or vegetables or other whole grains, it's a low-risk snack to start."

Blueberries

Low in calories and high in nutrients, blueberries are a delicious healthy snack. High in fiber and low in sugar, blueberries are unlikely to cause blood sugar to spike, which is especially important for those with type 2 diabetes. Enjoy them fresh and uncooked for maximum benefits.

Half An Avocado

The fiber and healthy fats in avocado make it an ideal snack. Avocados are also low in sugar and packed with more potassium than a banana. "A whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams," Julia Zumpano, RD, LD, tells the Cleveland Clinic.

Deli Turkey

big group of meat, bread and vegetables — Shutterstock

Lean deli turkey is a good source of protein and can make for a filling snack. Deli meat fresh from the counter is the best option, experts say. "That is not always feasible for people … but if you can and you're able to choose organic sources, something like Applegate Turkey that's going to have minimal added ingredients, minimal preservatives, that's going to be a healthier choice," registered dietitian nutritionist Danielle Crumble Smith tells USA Today.

Mushrooms

Low in calories and high in volume, mushrooms are delicious and nutritious, with plenty of micronutrients. "These tiny amounts of nutrients support a healthy immune system," Kjersten Nett, RDN, LD, tells the Mayo Clinic Health System. "Mushrooms are one of the best sources of selenium, which helps your body make antioxidants that can reduce cell damage."

💪🔥Body Booster: Snacks with plenty of protein will keep you satiated and help with weight loss.

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