Snacks Under 100 Calories: 26 Ideas With Numbers
Quick answer: A 100-kcal snack can be big or tiny. Two cups of strawberries (288 g) is 92 kcal, and 15 g of dark chocolate, about half an ounce, is 90. The three best picks keep you full for the fewest calories: 150 g of plain nonfat Greek yogurt (89 kcal, 15 g protein), a 3-oz serving of light tuna in water (73 kcal, 16 g protein) and 3 cups of air-popped popcorn (93 kcal, 3.5 g fiber). Every number below comes from one USDA record, and every portion stays at or under 100 kcal.
Fruit and vegetables
| Snack | Portion | kcal | Protein | FDC ID |
|---|---|---|---|---|
| Strawberries | 2 cups, whole (288 g) | 92 | 1.9 g | 167762 |
| Blueberries | 1 cup (148 g) | 84 | 1.1 g | 171711 |
| Sweet cherries | 1 cup, pitted (154 g) | 97 | 1.6 g | 171719 |
| Grapes, red or green | about 25 grapes (126 g) | 87 | 0.9 g | 174683 |
| Watermelon | 1 wedge, 1/16 of a melon (286 g) | 86 | 1.7 g | 167765 |
| Orange | 1 large (184 g) | 86 | 1.7 g | 169097 |
| Tangerines (mandarins) | 2 medium (176 g) | 93 | 1.4 g | 169105 |
| Banana | 1 small, 6 to 6⅞ in (101 g) | 90 | 1.1 g | 173944 |
| Pear | 1 small (148 g) | 84 | 0.5 g | 169118 |
| Baby carrots | 20 medium (200 g) | 70 | 1.3 g | 168568 |
| Cucumber, with peel | 1 whole, 8¼ in (301 g) | 45 | 2.0 g | 168409 |
Protein snacks
| Snack | Portion | kcal | Protein | FDC ID |
|---|---|---|---|---|
| Greek yogurt, plain, nonfat | 150 g | 89 | 15 g | 170894 |
| Cottage cheese, 1% fat | 4 oz (113 g) | 81 | 14 g | 173417 |
| Light tuna, canned in water, drained | 3 oz (85 g) | 73 | 16 g | 173709 |
| Turkey breast, sliced deli | 5 slices (80 g) | 85 | 12 g | 172941 |
| Mozzarella, part-skim, low moisture | 1 oz (28 g) | 84 | 6.7 g | 171244 |
| Edamame, frozen, cooked | ½ cup (78 g) | 94 | 9.2 g | 168411 |
| Beef jerky | 20 g (about 0.7 oz) | 82 | 6.6 g | 167536 |
Crunchy and salty
| Snack | Portion | kcal | Protein | FDC ID |
|---|---|---|---|---|
| Popcorn, air-popped, no butter | 3 cups (24 g) | 93 | 3.1 g | 167959 |
| Pretzels, hard, salted | 25 g | 96 | 2.5 g | 167555 |
| Brown rice cakes, plain | 2 cakes (18 g) | 70 | 1.5 g | 170250 |
| Black olives, canned | 10 large (44 g) | 51 | 0.4 g | 169094 |
| Dill pickle | 1 large (135 g) | 16 | 0.7 g | 168558 |
Sweet
| Snack | Portion | kcal | Protein | FDC ID |
|---|---|---|---|---|
| Dark chocolate, 70–85% | 15 g (about ½ oz) | 90 | 1.2 g | 170273 |
| Raisins | 1 oz (28 g) | 85 | 0.9 g | 168165 |
| Medjool date | 1 date, pitted (24 g) | 66 | 0.4 g | 168191 |
| Applesauce, unsweetened | ½ cup (122 g) | 51 | 0.2 g | 171695 |
Nuts and eggs aren't in these tables because they have their own pages. See calories in nuts and seeds and calories in eggs.
How to pick
Every snack above is under 100 kcal. They aren't equally useful, though. Three things separate them:
- Protein per calorie. Tuna, Greek yogurt and cottage cheese give 14–16 g of protein for 73–89 kcal. Fruit gives 2 g or less. Protein is the part of a snack most likely to carry you to the next meal, so if you snack because you're hungry, start with the protein table. How much protein per day →
- Volume. Two cups of strawberries (288 g) and 15 g of chocolate have about the same calories. The strawberries weigh almost 20 times as much. Watermelon, cucumber, baby carrots and popcorn are the high-volume choices. They take a while to eat and fill the stomach, so they work when you want something to do with your hands.
- Sugar. In fruit, most of the calories are sugar. That's natural sugar with fiber and water, not added sugar, but it adds up. Twenty-five grapes have about 20 g of sugar, 1 oz of raisins about 18 g, and one Medjool date 16 g. Dried fruit packs the same sugar into far less volume, so 1 oz of raisins is easy to eat without noticing. Hidden sugar →
Watch the salt on the salty table. One large dill pickle has about 1,090 mg of sodium for 16 kcal. Five slices of deli turkey have about 720 mg.
Logging snacks
Snacks are the meals people forget to log. Breakfast, lunch and dinner happen at a table, at a set time, and are easy to remember. Snacks happen standing up: the handful of pretzels at a desk, the date after lunch, the cheese while cooking, a child's leftover applesauce. Each one is small. Four or five of them can add 300–450 kcal that never show up in the log, and that's often the gap between the calories someone logs and the weight they actually lose.
The fix is to log the snack the moment you eat it, not at the end of the day. A voice note takes a few seconds: "two cups of strawberries", "one Medjool date", "a 150 gram Greek yogurt". Say the portion in the units you actually see, whether that's a count, cups or grams on the package, and the log stays accurate without a food scale. Voice food logging →
FAQ
What is a good 100-calorie snack? For hunger, pick something with protein. 150 g of nonfat Greek yogurt (89 kcal, 15 g protein) or a 3-oz serving of tuna (73 kcal, 16 g protein) keeps most people full longer than the same calories of fruit or crackers. For volume, try 3 cups of air-popped popcorn (93 kcal) or 2 cups of strawberries (92 kcal).
How much fruit is 100 calories? It depends on the water content. About 2 cups of whole strawberries (92 kcal), a 1/16 wedge of watermelon (86 kcal), one large orange (86 kcal), one small banana (90 kcal) or a cup of pitted sweet cherries (97 kcal). For dried fruit it's much less: one Medjool date is 66 kcal and 1 oz of raisins is 85.
Are 100-calorie snacks good for weight loss? They help if they replace a bigger snack and hurt if they're extra. A 100-kcal snack between meals only matters for weight loss when it keeps you from eating more at the next meal or replaces a 250-kcal bar. Protein and high-volume snacks do that best. Calorie deficit for weight loss →
What salty snack is under 100 calories? Three cups of air-popped popcorn (93 kcal), 25 g of hard pretzels (96 kcal), two plain brown rice cakes (70 kcal), 10 large black olives (51 kcal) or a large dill pickle (16 kcal). Popcorn is the most filling for the calories. The pickle is the lowest in calories but very high in sodium.
Is dark chocolate a good low-calorie snack? Only in small amounts. 70–85% dark chocolate is 598 kcal per 100 g, so 100 kcal is about 17 g, and the 15 g piece in the table is 90 kcal. If you can stop at one square, it fits. If one square leads to the whole bar, pick something with more volume.
Data: USDA FoodData Central, SR Legacy. Each row comes from one record, and its FDC ID is in the table. Portion weights come from the same records. Values checked October 2026.
Related: How much protein per day · Hidden sugar · Calories in nuts and seeds
CalMePlease logs a snack from a quick voice note, like "one Medjool date" or "two cups of strawberries", and returns calories and protein for the portion you said. Free on the App Store.
