20+ Healthy Low-Calorie Snacks (Under 100 Calories) That Won't Make You Fat

Snacks are always a major challenge for those who are on a diet or trying to maintain their figure. However, if you know how to choose, you can still enjoy delicious snacks without worrying about gaining weight. In the article below, Kamereo will suggest more than 20 types of low-calorie snacks (under 100 calories) that are both nutritious and tasty!

Low-Calorie Snacks

Low-calorie snacks not only help satisfy sudden hunger pangs but also provide essential energy and nutrients. Below is a list of healthy, delicious, and low-calorie snacks that you can consider:

Ready-to-eat chicken breast

Ready-to-eat chicken breast is an ideal choice for busy people who want to maintain a healthy diet. This dish is pre-cooked, requires no preparation, and is easy to carry to the office or eat right after a workout. With its high protein content and low fat and calories, this snack helps you quickly recover energy, control hunger, and maintain your figure.

Energy: 100 kcal
Protein: 19.8 g
Carbohydrates: 1.8 g
Total sugar: 0.9 g
Fat: 1.4 g

Currently, you can easily find ready-to-eat chicken breast at Kamereo’s official distribution system, which specializes in providing clean, high-quality food for restaurants, businesses, and individual consumers. Here, all products are carefully selected, stored according to strict standards, ensuring food safety and preserving their fresh flavor when they reach customers.

*Ready-to-eat chicken breast is a high-protein snack, perfect for busy people*

Cottage cheese and cantaloupe

Cottage cheese combined with a slice of cantaloupe is an excellent choice for a protein-rich yet refreshing snack. With just 1/2 cup of low-fat cottage cheese and a small slice of cantaloupe, you have a nutritious snack that helps you feel full for longer and effectively control hunger.

Saturated fat: 0.7 g
Sodium content: 468 mg
Cholesterol: 5 mg

Cottage cheese and cantaloupe - a protein-rich, refreshing snack — *Cottage cheese and cantaloupe – a protein-rich, refreshing snack*

Three crackers with cheese

Three whole-wheat crackers combined with a slice of low-fat cheese is a classic snack that never goes out of style. Whole-wheat crackers are rich in fiber, which helps you feel full for longer, while the cheese provides essential protein and calcium. Simply cut a small slice of low-fat cheese and spread it evenly over three crackers, and you’ll have a convenient, delicious snack that won’t exceed 100 calories.

Saturated fat: 1.2 g
Sodium content: 397 mg
Cholesterol: 7 mg

Three crackers with cheese - a classic, high-fiber snack — *Three crackers with cheese – a classic, high-fiber snack*

Fourteen almonds

When you need a convenient and healthy snack, almonds are the ideal choice. With just 14 almonds, you get a rich source of good fats, fiber, and protein, which helps control hunger effectively. Almonds also contain plenty of vitamin E and essential minerals. Additionally, because they are hard nuts, you’ll spend more time chewing, which creates a feeling of fullness faster and for longer.

Saturated fat: 0.63 g
Sodium content: 0 mg
Cholesterol: 0 mg

*Almonds provide good fats and protein with a low calorie count*

Baked apple

Baked apple is the perfect snack for those who love natural sweetness without worrying about gaining weight. When baked, the apple becomes soft and fragrant like a dessert but still retains the fiber, vitamin C, and antioxidants it has when fresh. You can sprinkle a little cinnamon on top to enhance the flavor without adding calories. This is a snack that is both easy to make and a healthy way to satisfy your sweet tooth.

Saturated fat: 0 g
Sodium content: 2 mg
Cholesterol: 0 mg

*Baked apple with a hint of cinnamon is a sweet, healthy, sugar-free snack*

Pita bread stuffed with cheese

A whole-wheat pita bread pocket stuffed with 1/2 ounce of low-fat ricotta cheese is a quick but nutritious snack. Whole-wheat bread provides fiber to help the digestive system work well, while ricotta cheese adds protein and calcium. This snack not only keeps you full but also feels like you’re enjoying a mini sandwich.

Saturated fat: 0.8 g
Sodium content: 149 mg
Cholesterol: 4 mg

*Whole-wheat pita bread with low-fat ricotta cheese for a nutritious snack*

Blueberry smoothie

A fruit smoothie is a great way to add calcium and antioxidants to your body. So, try blending 1/3 cup of fat-free yogurt with 2/3 cup of frozen blueberries and ice. This smoothie is not only refreshing and cool but also encourages you to drink it slowly, which helps you feel full for longer.

Saturated fat: 0 g
Sodium content: 59 mg
Cholesterol: 2 mg

*Blueberry smoothie from fat-free yogurt helps supplement antioxidants*

1/3 cup of Edamame beans

Edamame (young soybeans) is one of the healthiest and most nutritious snacks available today. With just 1/3 cup, you get over 8g of protein and 4g of fiber, which is perfect for maintaining a feeling of fullness for a long time. Additionally, Edamame also contains iron, an important mineral for oxygen transport in the blood.

Saturated fat: 0.5 g
Sodium content: 4.5 mg
Cholesterol: 0 mg

Edamame beans - a protein-rich, healthy snack — *Edamame beans – a protein-rich, healthy snack*

Eight baby carrots

Eight baby carrots combined with two tablespoons of hummus create a crunchy, sweet, and slightly creamy snack that provides abundant vitamin A and a significant amount of plant-based protein. Carrots are rich in beta-carotene, a precursor to vitamin A, which is good for vision and skin. Meanwhile, hummus (a chickpea dip) is not only delicious but also rich in protein and unsaturated fats, which helps extend the feeling of fullness without causing weight gain.

Saturated fat: 0.4 g
Sodium content: 210 mg
Cholesterol: 0 mg

Eight baby carrots with hummus dip - the perfect combination of vitamins and plant-based protein — *Eight baby carrots with hummus dip – the perfect combination of vitamins and plant-based protein*

Apple slices with peanut butter

Crispy, sweet apples and creamy, rich peanut butter are always the perfect combination among healthy snacks. With about 3/4 cup of apple slices and 2 teaspoons of unsalted peanut butter, you’ll have a snack that is balanced in both flavor and nutrition. Apples provide fiber and vitamin C, while peanut butter offers good fats and protein to keep you full for longer. This snack both satisfies your hunger and prevents you from overeating at main meals.

Saturated fat: 0.8 g
Sodium content: 2 mg
Cholesterol: 0 mg

*The combination of apple and peanut butter provides energy and fiber*

Yogurt with sunflower seeds

Just by adding a tablespoon of unsalted sunflower seeds to half a cup of fat-free yogurt, you’ll have a simple but nutritious snack. While yogurt provides protein, calcium, and probiotics for digestive support, sunflower seeds are a source of vitamin E, fiber, and healthy fats. This snack is suitable for the morning or mid-afternoon, helping to maintain stable energy and improve gut health.

Saturated fat: 0.26 g
Sodium content: 0 mg
Cholesterol: 0 mg

*Fat-free yogurt mixed with sunflower seeds is rich in protein and vitamin E*

Fat-free Greek yogurt with honey

Not only is it known for its natural creaminess, but Greek yogurt is also famous for its high protein content, which helps you feel full for longer without gaining weight. When you add a small teaspoon of pure honey, the snack becomes both sweet and nutritious. The total calorie count is only around 84, but it feels like you’re enjoying a “premium” dessert.

Saturated fat: 0 g
Sodium content: 53.5 mg
Cholesterol: 0 mg

*Fat-free Greek yogurt with honey – a protein-rich, sweet, and nutritious snack*

Half a baked potato with Salsa

Half a baked potato with a tablespoon of salsa offers a perfect combination of starch and a slight spicy kick, which stimulates your taste buds without adding calories. A potato with the skin on adds extra fiber and potassium, while salsa made from tomatoes and spices adds vitamin C without adding fat. This is a suitable snack for anyone looking for a filling but light treat.

Saturated fat: 0 g
Sodium content: 124 mg
Cholesterol: 0 mg

*Baked potato with low-calorie salsa provides a long-lasting feeling of fullness*

Frozen yogurt sandwich

A twist on dessert, the fat-free frozen yogurt sandwich is the perfect alternative to traditional ice cream. By sandwiching 2 tablespoons of frozen yogurt between two graham crackers, you’ll have a cool, gently sweet sandwich that cools you down quickly and stays under 100 calories.

Saturated fat: 0.13 g
Sodium content: 104 mg
Cholesterol: 1 mg

*A frozen yogurt sandwich is a cool snack under 100 calories*

Twenty pistachios

Not only are they delicious, but pistachios are also a source of unsaturated fats, protein, fiber, and essential micronutrients like vitamin B6 and potassium. By eating about 20 nuts, you’ll feel moderately full without an excessive calorie intake. Note that you should choose unsalted, dry-roasted ones to retain their nutritional benefits without adding unnecessary sodium.

Saturated fat: 0.8 g
Sodium content: 0 mg
Cholesterol: 0 mg

*Unsalted, dry-roasted pistachios help supplement protein and fat*

1 cup of tomato soup

Tomato soup is a warm snack, suitable for the afternoon or evening. A cup of thin tomato soup can provide a large amount of lycopene, a powerful antioxidant that helps reduce the risk of heart disease and cancer. For the best weight loss results, you should choose a low-sodium and cream-free variety, which helps control fat and calories better.

Saturated fat: 0.19 g
Sodium content: 471 mg
Cholesterol: 0 mg

*Hot tomato soup helps you feel full while supporting weight loss*

1/3 cup of oatmeal cereal

If you love the light crunch of cereal, 1/3 cup of dry oatmeal cereal (low-sugar variety) is a simple but effective snack. Without the need for milk, you can carry it in your bag or keep it at the office. This type of cereal helps maintain stable energy without causing a rapid increase in blood sugar—ideal for fighting sudden hunger pangs in the middle of the day.

Saturated fat: 0.17 g
Sodium content: 83 mg
Cholesterol: 0 mg

*Dry oatmeal cereal is a convenient, low-sugar snack*

1 cup of grapes

With their high water content, grapes not only help quench your thirst but also help control hunger effectively. A cup of fresh or frozen grapes can become a fun snack that supports hydration and provides natural antioxidants. This fruit also provides vitamin K, manganese, and a small amount of fiber to help with digestion.

Saturated fat: 0.1 g
Sodium content: 2 mg
Cholesterol: 0 mg

*Grapes provide water, vitamins, and natural antioxidants*

Smoked salmon roll

With just a slice of smoked salmon and a teaspoon of low-fat cream cheese, you’ll have a delicious roll rich in omega-3 fatty acids, which are good for your heart and skin. This is a snack with a European flair that is both unique and nutritious. You can make two smaller rolls by using less cream cheese to keep the calories under 100 while still getting enough nutrients.

Saturated fat: 1.6 g
Sodium content: 495 mg
Cholesterol: 13 mg

*Smoked salmon rolls with low-fat cream cheese are rich in omega-3s, convenient, and nutritious*

When should you snack?

Snacking at the right time will help you maintain energy and effectively control your weight. Here are some ideal times to have a light meal:

1-2 hours before a main meal: A snack at this time helps you maintain energy until the main meal without feeling ravenous, thus preventing you from overeating at the main meal.
3-4 hours after a main meal: After a main meal has been partially digested, the body needs to replenish energy to continue studying and working effectively.
Early afternoon (for office workers): A snack around 3-4 p.m. will help you maintain productivity during the afternoon shift.
1.5 – 2 hours after working (for manual laborers): Snacking and rehydrating after this period will help you recover and maintain physical strength.

*Snacking at the right time helps effectively control weight*

Principles for choosing low-calorie snacks

Choosing the right snacks is the key to enjoying delicious food without gaining weight while still getting enough nutrients for your body. Here are some principles to help you make smart choices:

Prioritize snacks that are under 150 – 200 calories: This is a reasonable amount of energy to add without affecting your total daily calorie intake. It’s best to choose something under 100 calories if you are on a strict diet.
Choose foods rich in fiber, low in sugar, and low in salt: Fiber helps you feel full for longer and aids digestion, while excess sugar and salt cause water retention, weight gain, and negatively impact heart health. Therefore, be sure to read the nutrition label carefully before buying and prioritize products with at least 3g of fiber and under 8g of sugar.
Get enough protein: Protein not only helps maintain a feeling of fullness but also supports muscle building and boosts metabolism. Each snack should contain at least 3g of protein for the best nutritional effect.
Limit saturated fat and processed foods: Fried and pre-packaged snacks often contain a lot of bad fats that cause fat accumulation and increase cholesterol. Instead, you should choose fresh, minimally processed, or simply prepared foods.
Choose natural, healthy ingredients: Fruits, vegetables, yogurt, nuts, and whole-grain cereals are great sources for snacks. They are not only low in calories but also rich in vitamins, minerals, and antioxidants.

*Choose low-calorie, high-fiber, and high-protein foods for healthy snacking*

Benefits of choosing low-calorie snacks

Choosing smart snacks not only helps satisfy your cravings but also brings many surprising benefits for your health and figure:

Helps stabilize blood sugar levels: Smart snacking helps maintain steady blood sugar levels throughout the day, preventing feelings of fatigue, lightheadedness, or sluggishness in the middle of the day.
Supports long-term weight management: Low-calorie snacks rich in fiber and protein help you feel full for longer, preventing overeating at main meals and curbing cravings for sweets or fast food.
Improves mood and focus: Snacking at the right time helps the brain maintain energy, which in turn enhances concentration and reduces feelings of irritability caused by hunger or low blood sugar.

*Low-calorie snacks help maintain your figure and improve overall health*

Conclusion

Thus, low-calorie snacks are a smart choice to both satisfy your cravings and maintain your figure and health. With the list of snacks under 100 calories above, we hope you have more useful suggestions for your diet. Don’t forget to visit Kamereo’s Healthy and Beautiful section for more helpful information!

See more:

Spread the love