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10 Snacks Under 100 Calories

Kate Freeman

One of the problem areas in our diets, that many of my clients find difficult, is snacking.

They’ll serve themselves up healthy meals, yet fall down in between. Many popular snacks; chocolate, chips, muffins, pastries, biscuits, cakes, sweets, lollies, crackers and other ‘junk’ foods are not helpful when you’re trying to drop a dress size or two. They are high-calorie content yet low in nutrition, giving them poor nutrient density. In our sedentary culture, we can’t afford to eat so many calorie packed foods that offer little in the way of vitamins, minerals, antioxidants and fibre.

Here are 10 snacks under 100 calories to help you stay on track with your weight management.

Healthy Snacks – Because we love nourishing our bodies!

100g yoghurt

Choose as natural a product as possible. The less additives, the more you’ll benefit from the health properties. Natural yoghurt is a great source of healthy bacteria, calcium, protein, phosphorous, vitamin B12 and magnesium. Country Valley Products are my choice. You wont eat a yoghurt that tastes better. True story.

14 raw almonds 

I know what you’re thinking: “14? What’s with being so exact?”. Good calorie control is all about portion sizes and 1 almond contains about 7 calories. You do the math.

Almonds are super nutritious being a great source of healthy fats and containing a variety of vitamins and minerals. They are great to nibble on and, because they take ages to chew, 14 almonds is plenty!

1 carrot & 2 tbsp hummus  

Fresh carrot sticks dipped in hummus is an excellent snack, especially if you love a good nibble. One carrot contains more than enough of your body’s daily vitamin A needs and hummus is a very healthy dip that’s low in saturated fat.

1 banana 

Bananas are great. They’re portable, have their own biodegradable packaging and are packed full of nutrition. Keep a bowl of them in your office at work or if you’re wandering over to the mall for an afternoon tea break go buy yourself a banana instead of a chocolate bar.

Feta, tomato & basil stacks 

This one’s a little fiddly but totally worth it. Slice up 30g of reduced fat feta, and one small tomato. Place 1 slice of feta onto 1 slice of tomato and top with a fresh basil leaf. Do this with the remaining slices. Enjoy!

95g can of sundried tomato and onion tuna 

A great source of protein and omega 3, a tasty little tin of tuna is a handy, healthy snack. Keep a few in your desk draw for those times when you’ve really got the munchies.

Peanut butter on cruskits 

Spread 1/2 tablespoon of natural peanut butter (this means that peanuts is the only ingredient) on 2 cruskits.

Small cappuccino with skim 

A great way to get your dairy for the day in. Milk is a good source of protein, vitamin B12, calcium and magnesium. Plus, caffeine does have a appetite suppressing effect and can curb off hunger for the afternoon to get you through till dinner. Please note that two espresso coffees a day contains approximately 300mg of caffeine and you don’t want to be consuming any more than this for good health.

Not So Healthy Snacks – Because sometimes chocolate is necessary…

2 Freddo Frogs

Please note, this isn’t referring to the big fundraiser ones, it’s two of the small (10g each) frogs. Not great for your blood sugar levels or for curbing hunger later on in the day, but if you must, you must, so you may as well do it wisely.

1 Tim Tam

Office morning tea? Well, you may have one chocolate biscuit or two smaller non-chocolate ones. Again, not great for appetite control or your blood sugar levels but if you’re feeling like participating then go ahead and enjoy without derailing your weight loss efforts by sticking to the portion.

If you’re keen for a healthy yet very decadent treat for 130 calories, you might like to try my Quinoa and Linseed Balls. They are packed full of fibre, healthy fats, vitamins and minerals. Delightful for afternoon tea or post workout.


Kate Freeman

Kate Freeman is a Registered Nutritionist and the founder and managing director of The Healthy Eating Hub. Kate’s healthy eating philosophy is all about whole, fresh foods, being realistic about life and creating long term healthy eating habits. She doesn’t believe in detoxes, fad diets or quick fixes. Once you’ve finished working with Kate, you’ll be empowered to feed yourself well for the rest of you life! More about the Author

  • Hey Kate, had to giggle at your comment on the ‘big fundraiser’ freddo frogs! Those things are huge, I can’t even eat a full one.

    The linseed and quinoa balls look great, thanks for the recipe!

  • Great tips Kate!! Love the feta and tomato and basil, would haloumi be ok too?

  • Hi Jane, Haloumi is fine, as long as you get a reduced fat version, otherwise the calories will be a little higher.

  • Roslyn

    thank you, thank you, thank you – all good ideas!

  • Great article, and reminder about portion sizes of snacks too!!

  • Leanne

    Hi Kate, where do you find Country Valley products?

  • Hi Leanne,

    I get my Country Valley delivered with my fruit and veg from Vegies to Your Door.

    Here is a list of Country Valley stockists and Canberra cafes that use their products. I got this info from their website.

    210 Patisserie
    ANU Civic
    As Nature Intended Belconnen Markets
    Bean and Grain Fyshwick Markets
    Blue Olive Cafe Canberra City
    Box Diner Fyshwick
    Chapman IGA
    Chifley Friendly Grocer
    Choku Bai Jo Curtin & North Lyneham
    Cook Friendly Grocer
    Dream Cuisine Fyshwick
    Epic Markets Canberra Showground
    Farmer Feld’s Fresh Produce Goulburn
    Farmers Daughter Yarralumla
    Farrar IGA
    Freddy Frapples Coolamon Court
    Garran Friendly Grocer
    Go Troppo Deli Jamison Ctr Belconnen
    Good Brother Dickson
    Hughes IGA
    Kaleen Express Supermarket
    Kingston IGA
    [email protected] co Belconnen Mall
    Kurrajong Country Beef Southside Markets
    Lindsay & Edmonds RAAF Fairburn
    Lost River Produce Dickson
    Majestic Fresh Canberra Centre
    Mart Delicatessen Fyshwick
    Mitchell Friendly Grocer
    Mojo’s Stromlo
    Mooseheads Pub and Nightclub Civic
    Mt Stromlo Tea Club
    Nicholls IGA
    O’Connor IGA
    plumb ON TENNANT Fyshwick
    Prime Ministers Office Parliment House
    Scope Mount Stromlo
    Shop-Rite Griffith
    Tom’s Super Fruits
    Two Before Ten Canberra House Civic
    Vegies To Your Door Home Delivery
    Wagonga Coffee Epic Markets
    Wiffens Fyshwick Markets
    Wiffens Belconnen
    Yarralumla IGA
    Zierholz Premium Brewery & Restaurant @ Canberra University

    They are also at Canberra Farmers’ markets:
    Capital Region Farmers’ Markets at the Exhibition Park,
    every Saturday 8am to 11am
    Southside Farmers’ Markets at Woden CIT Campus,
    every Sunday 8.30am to 11.30am

  • Leanne

    Wow you know your stuff! Thanks Kate 🙂

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