The Facts on 100-Calorie Snacks

Pamela Ofstein is the Director of Nutrition Services at, a leading provider of weight loss services, information and products.

It seems that 100-calorie snacks are all around us – most companies have created a version of their own. There are a lot of 100-calorie snacks available in your grocery store, but keep a watchful eye on if they are truly 100 calories, or more than you bargained for!

Now when you think of 100-calorie snacks, you do expect the package to be just that – 100 calories. But, some packaged foods that are advertise as 100 calories only serve up that amount of calories if you eat the recommended serving size. Some packages contain two servings at 100 calories each; so you may end up eating more than you planned on (200 calories or more).

Be sure to read your labels even if it says 100-calorie snack or serving. This way you are sure to know how many calories you are consuming and can make the choice to save some for later. When in doubt, pick some foods that are about 100 calories all on their own – this way there are no questions about what you choose and you’ll probably get a more vitamins and minerals the more natural way.

100-Calorie Snacks

  • 1 medium size fruit
  • ½ cup canned fruit
  • ½ oz. nuts (cashews, peanuts, pecan halves)
  • ½ oz. seeds (sunflower, sesame)
  • 1 Tbsp. peanut butter
  • 2 cups cooked vegetables (non-starchy)
  • 3 cups raw vegetables
  • 3 graham crackers, 2.5 inch square
  • ¾ oz whole-wheat crackers
  • ½ low fat snack bar
  • 1 oz. pretzels
  • 3 cups air popped popcorn
  • ½ English muffin or bagel
  • 4 Melba toast
  • 2 rice cakes (4-inch)

Pack your own 100-calorie snacks – it’s simple, easy, and might just save you a few dollars along the way!

See our eDiets review or learn more healthy snacking and living better from the experts at

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