15 Snack ideas less than 100 calories

Aug 4, 2009 at 11:55 a.m. ET

When the mid-morning or -afternoon tummy grumblings strike, choosing a healthy snack doesn't have to be a challenge. Sure, you're faced with high-calorie, high-fat vending-machine fare or grab-and-go junk food from the market, but we make it easy to opt for nutritious, lower-calorie nibbles with 15 tasty snack ideas under 100 calories that will healthfully tide you over until your next meal.


1. Honey-roasted soy nuts (1/4 cup)

When your snack craving converges into a sweet, salty and crunchy need, a 1/4-cup serving of honey-roasted soy nuts is a satisfying treat. Packed with protein and fiber and offering a healthy dose of calcium and iron, these crunchy little legumes are a satisfying snack and a nice addition to homemade trail mix or oven-baked granola.

2. Chobani Greek plain yogurt (4 ounces) and diced fresh fruit (1/3 cup)

Chobani's nonfat Greek yogurt delivers a whopping 12 grams of protein per 4-ounce serving. Add your favorite fiber-rich fresh fruit such as berries or peaches, and you've got one creamy, sweet snack.

3. Broccoli (1/2 cup) and shredded cheese (2 tablespoons)

Sprinkle cheese on a serving of lightly steamed broccoli for a savory snack packed with nutrients. Broccoli, with its abundance of vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium and fiber, is considered one of the healthiest veggies you can nosh. A modest amount of cheese adds to the calcium and gives this snack a tasty dose of protein.

4. Kellogg's Special K Bar

Known for being a healthy breakfast food, Special K cereal is available in snack bar form, too. Choose from seven flavors -- including strawberry, honey nut and chocolate -- to make your snack time (or even breakfast) a tasty, nutritious treat.

5. Hummus (2-1/2 tablespoons) with baby carrots (about 10)

A protein- and fiber-rich chickpea dip, hummus is a nutritious accompaniment for raw baby carrots or other veggies. Make your own hummus or take advantage of the store-bought varieties.

6. Air-popped popcorn (3 cups)

Low in calories, fun to eat and very filling, air-popped popcorn is the perfect snack when you need crunch and volume to temper your between-meal tummy grumblings.

7. Baked whole-grain crackers (about 10) with reduced-fat cheese (3/4 ounce)

A savory nibble that delivers fiber, protein, calcium and a classic pairing of flavors, baked crackers and reduced-fat cheese are a tasty way to satisfy your mid-morning or -afternoon snack attacks.

8. Unsweetened applesauce (1/2 cup) with ground flaxseed (1 tablespoon)

The natural sweetness of apples and the yummy, nutty flavor of flax is a delicious backdrop to their fiber, vitamin C and omega 3s. Sprinkle it with a bit of ground cinnamon for a snack that tastes like dessert.

9. Strawberries (1/2 cup) with toasted whole almonds (about 6)

Berries and nuts are made for each other, so it's only natural to pair juicy sweet strawberries and toasted almonds for a satisfying snack. In addition to being tasty, this berry and nut combination provides a load of antioxidants as well as fiber, protein and omega-3s.

10. Yoplait Light Smoothie

Even though making your own smoothie is a quick endeavor, a Yoplait Light Smoothie is the next best thing when you just don't have the time. This refreshing fat-free drink is packed with fiber and protein to quell your hunger until your next meal, plus it's chock full of calcium, potassium, phosphorous and vitamins A and C.

11. Half a mini whole-grain bagel and smoked salmon (1 ounce)

Just a bite of intensely flavored smoked salmon makes you feel like you're having an indulgent meal. Paired with half a small bagel, you've got a delectable balance of complex carbohydrates, protein and omega-3s.

12. Deli MEAT (thin slice) and cheese (thin slice) wrapped in a lettuce leaf

A crisp lettuce leaf is a fresh, low-calorie vehicle for deli meat and cheese, both savory sources of protein. Opt for healthy varieties such as Hormel's Natural Choice (low-fat lunch meats that are 100 percent natural with no preservatives), and thinly sliced cheese for a delicious quick-to-fix snack with crunch and chew.

13. Baked tortilla chips (about 10) and salsa (1/4 cup)

With the tantalizing array of baked chips available, getting a healthy chip-and-dip fix couldn't be easier or tastier. Baked chips are lower in fat and calories than regular chips, yet deliver the same salty great taste -- and homemade or store-bought salsa lends its spiciness for relatively few calories.

14. Boiled, salted, shelled edamame (1/3 cup)

Freshly shelled soybeans lightly boiled and salted are one of the healthiest snacks around. Edamame offer near equal amounts of protein and fiber and will help you meet your daily need for iron and calcium.

15. Cantaloupe balls (1/2 cup) with low-fat cottage cheese (1/3 cup)

A delicious treat any time of day, cantaloupe is a luscious, low-calorie fruit. Bursting with vitamins A and C as well as potassium, it's is a tasty partner for protein-packed, calcium-rich cottage cheese.

More healthy snack ideas