Discover Irresistible Healthy Foods Under 100 Calories That Boost Your Diet Instantly!

When hunger strikes between meals, it's tempting to reach for high-calorie, unhealthy snacks. However, smart snacking can help stabilize blood sugar levels and prevent overeating. Choosing snacks that contain protein and fiber, while minimizing fat and added sugar, can have positive effects on your overall health. This article provides a comprehensive list of healthy foods under 100 calories, offering a variety of options to satisfy your appetite without derailing your health goals.

The Importance of Smart Snacking

Snacking can be a part of healthy eating if you choose foods and beverages that provide nutrients along with calories. According to Mascha Davis, RDN, MPH, a Los Angeles-based dietitian and author of "Eat Your Vitamins," snacking helps ensure blood sugar doesn’t drop too low, preventing dizziness, weakness, irritability, and hunger. Research also indicates that people who experience bigger dips in blood sugar report greater hunger and tend to eat more calories overall.

Low-Calorie Foods for Weight Management

If you’re looking to lose weight while still feeling satisfied, consider adding oats, Greek yogurt, and other high-protein or high-fiber foods. Many nutritious foods exist that are both filling and low in calories. Incorporating nutritious lower calorie foods into the diet can help reduce the total daily calories a person consumes, which can help them lose weight or maintain a moderate weight.

Filling Foods Under 200 Calories

Here are some healthy foods that are surprisingly filling and contain under 200 calories per serving:

Oats

Oats can be an excellent addition to your daily diet. A 1/2-cup (40-gram) serving of dry oats has just 154 calories but packs 5 grams of protein and 4 grams of fiber. Eating oatmeal increases feelings of fullness and reduces hunger and calorie intake at the next meal.

Greek Yogurt

Greek yogurt is a great source of protein. A 1-cup (245-gram) serving of nonfat Greek yogurt provides about 150 calories and 25 grams of protein. High protein Greek yogurt helps reduce hunger and increase feelings of fullness compared to lower-protein snacks.

Soup

A 1/2-cup serving of condensed chicken noodle soup from a can contains about 60 calories and 3 grams of protein. Soups may be more filling than solid foods, and eating soup prior to a meal can decrease total calorie intake at lunch by an impressive 20%. Opt for a lighter broth- or stock-based soup to minimize calories and maximize fullness.

Berries

Berries are packed with nutrients and low in calories. For example, 1 cup (150 grams) of blueberries supplies just 86 calories but packs 3.6 grams of fiber. Berries are also a great source of pectin, a type of dietary fiber that has been shown to slow stomach emptying and increase feelings of fullness.

Eggs

A single large egg has approximately 72 calories and 6 grams of protein. Starting your day with a serving of eggs can boost fullness. Those who ate eggs for breakfast instead of a bagel experienced greater feelings of fullness and consumed 105 fewer calories later in the day.

Popcorn

Thanks to its high fiber content, popcorn tops the charts as one of the most filling low calorie snacks. There are only 31 calories in 1 cup (8 grams) of air-popped popcorn, and it boasts 1.2 grams of dietary fiber. Popcorn can help reduce appetite and enhance feelings of fullness more than many other popular snack foods.

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Chia Seeds

A 1-ounce (28-gram) serving of chia seeds provides 138 calories, 4.7 grams of protein, and 9.8 grams of fiber. Chia seeds are especially high in soluble fiber, which absorbs liquid and swells in your stomach to promote feelings of fullness.

Fish

A 3-ounce (85-gram) serving of cod provides 13 grams of protein and under 60 calories. Increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger.

Cottage Cheese

One cup (226 grams) of low fat cottage cheese packs about 28 grams of protein and just 163 calories. Increasing your protein intake from foods like cottage cheese can decrease appetite and hunger levels.

Potatoes

One medium baked potato with the skin contains 161 calories, and it also provides 4 grams each of protein and fiber. Boiled potatoes ranked as the most filling food.

Lean Meat

Four ounces (113 grams) of cooked chicken breast contains about 163 calories and 32 grams of protein. Eating more protein can reduce calorie intake and hunger levels.

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Legumes

One cup (198 grams) of cooked lentils provides about 230 calories, as well as 15.6 grams of fiber and nearly 18 grams of protein. Legumes have a powerful effect on hunger and appetite.

Watermelon

One cup (152 grams) of diced watermelon contains 46 calories alongside an assortment of essential micronutrients like vitamins A and C. Eating foods with a low calorie density, such as watermelon, has similar effects on feelings of fullness and hunger compared to high-calorie-density foods.

50 Low-Calorie Foods for Weight Loss

Here is a list of 50 low-calorie foods that may help people who wish to lose weight, along with information on their nutritional value:

Vegetables

Arugula: A leafy green with a peppery flavor.
Radishes: Crunchy and slightly spicy root vegetables.
Asparagus: One medium spear is just 3 calories, and one cup (134 g) comes in at just 27 calories. A good source of vitamins K, A, and E, as well as being rich in iron.
Green or black olives: Provide healthy fats and antioxidants.
Peppers: An 85-g serving contains just 25 calories and is a great source of vitamins C and B6.
Tomatoes: An excellent source of the antioxidant lycopene, as well as being high in vitamin C, potassium, folate, and vitamin K.
Celery: Crunchy and hydrating, with very few calories.
Iceberg lettuce: One cup (72 g) of shredded lettuce contains only 10 calories.
Fennel: Half a fennel bulb contains just 36 calories and is a rich source of vitamin K, vitamin C, fiber, and potassium.
Watercress: A cup (34 g) of chopped watercress contains just under 4 calories because of its high water content.
Cucumber: Hydrating and refreshing.
Beets: One 80 g beet contains approximately 34 calories.
Zucchini: Versatile and low in calories.
Alfalfa sprouts: One cup (33 g) is just 8 calories.

Fruits

Apples: Rich in vitamin C and a good source of fiber.
Lychees: A great source of vitamin C, with one lychee clocking in at under 7 calories.
Papayas: A 100 g serving provides almost 70% of an adult’s recommended daily vitamin C requirements at just 43 calories.
Grapefruits: A slice of grapefruit contains just 10 calories and is a rich source of vitamin C.
Strawberries: A single strawberry contains just 6 calories.
Raspberries: A cup of raspberries (150 g) is equivalent to 78 calories.
Apricots: One raw apricot (around 35 g) has just 16 calories and is nutrient-dense, containing vitamins C, E, and K, as well as B vitamins.
Cherries: Sweet and low in calories.
Watermelon: Hydrating and low in calories.

Other Foods

Pumpkin: Has just 30 calories per cup (116 g).
Red cabbage: Nutritious and colorful.
White mushrooms: Half a cup (35 g) of sliced white mushrooms comes in at just under 8 calories and is a good source of zinc, antioxidants, and vitamin D.
Cauliflower: Versatile and low in calories.
Okra: A unique and nutritious vegetable.
Brussels sprouts: High in fiber and vitamins.
Spinach: Packed with vitamins and minerals.
Chard: A leafy green similar to spinach.
Green beans: Low in calories and a good source of fiber.
Kale: One 25-g cup of kale has just under 9 calories and contains fiber, antioxidants, calcium, vitamins C and K, and iron.
Carrots: Crunchy and a good source of vitamin A.
Jicama (Mexican potato): A crisp and slightly sweet root vegetable.
Rutabaga: One cup (140 g) contains just over 50 calories.
Broccoli: One 90-g cup of broccoli florets contains just over 30 calories and is rich in folate, calcium, and magnesium.
Onions: A 100-g serving of red or white onions contains between 40-45 calories, depending on the variety, and is a good source of vitamins C and B6.
Leeks: A mild and flavorful vegetable.
Turnip: A root vegetable with a slightly peppery flavor.

Condiments and Flavor Enhancers

Marmite: Contains just 11 calories per teaspoon and is a good source of B vitamins.
Vegetable broth: Contains just 12 calories per cup.
Hot sauce: One teaspoon contains just 5 calories.
Miso broth: Clocks in at just 40 calories per 245-mililitre serving.
Garlic: Adds a lot of flavor with very few calories.
Mustard: Has just 9 calories in each tablespoon.
Unsweetened cocoa powder: Has just 12 calories per tablespoon.
Lemons and limes: One fluid ounce (fl oz) of lemon or lime juice has just 7 calories.

Drinks

Coffee: Contains just over 2 calories per cup if someone drinks it black without adding sugar, cream, or milk.
Tea: Contains just over 2 calories per cup (8 fl oz) as long as a person does not add milk to it. This includes herbal teas such as green tea, chamomile, and mint.

Healthy Snack Ideas Under 100 Calories

Here are some additional healthy snack ideas that are both delicious and low in calories:

Instant frozen berry yogurt: A three-ingredient, low-fat, low-calorie, and high-protein frozen yogurt treat.
Pesto egg muffin bites: Simple to make and great for breakfast or a snack.
Mini chicken fajitas: Mexican-inspired party nibbles filled with spicy chipotle chicken and peppers.
Almond, raisin & popcorn trail mix: A healthy snack when you’re peckish or out and about.
Avocado & strawberry ices: Dairy-free ices made with creamy avocado and strawberries.
Cheat's duck, hoisin and cucumber lettuce cups: A quick and easy, low-fat alternative to duck pancakes.
Smoky Spanish tomato and garlic dip: A vegan addition to a picnic platter.
Apricot & seed protein bar: An oaty bar to stave off hunger pangs.
Aubergine & chickpea bites: Tasty, healthy vegan canapés.
Smoky chipotle pepper salsa: Enjoy with vegetable crudités, tortilla chips, or pitta bread.
Baked carrot & nigella seed bhajis with raita: A healthy baked carrot alternative to onion bhajis.
Miso soup: Make your own miso soup with soft cubes of tofu, crunchy curls of seaweed, and aromatic spring onions.
Beetroot & mint dip: A healthy and vibrant dip flavored with nigella seeds and cumin.
Fresh orange lollies: A great healthy treat for summer.
Grapefruit, orange & apricot salad: A super-simple fruit salad for breakfast and beyond.
Spiced apple crisps: Healthy dried fruit baked with cinnamon.
Roasted pumpkin seeds: A tasty snack with a little seasoning.
Spicy chickpeas: A low-fat alternative to peanuts.
Spiced kale crisps: A baked kale snack drizzled with oil and sprinkled with ras el hanout.
Choc-orange energy balls: A high-energy snack made with dates, nuts, seeds, and oats.
Easy onion bhajis: Serve with cooling cucumber and mint raita.
Courgette pakoras: Vegan snack or starter.

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