Three to four hours in between meals is a long to wait if you’re looking to keep your metabolism high and, more importantly, keep from getting so hungry that you’ll eat anything. While snacking on junk food can lead to excess calorie consumption, smart snacking, such as eating healthy foods under 100 calories, can actually help you shed unwanted pounds and lend to better portion control throughout the day.
An ideal, healthy 100-calorie snack should have at least 3-4 grams of protein and 1-2 grams of fiber for optimum energy and satisfaction. The following ten 100-calorie snack options fulfill these standards for a delicious and hunger-quenching snack to hold you over between meals.
1. 1.5 ounce of roasted edamame (100 calories, 3 g fat, 20.5 g protein, 6 grams of fiber)
2. 1 targerine and 1 light string cheese (90 calories, 2.5g fat, 6.5g protein, 1.5 grams of fiber)
3. 1 low-calorie yogurt, like the kind by CARBMaster and ½ cup raspberries (90 calories, 1.5 g fat, 9g protein, 4 grams of fiber)
4. 1 VitaTop muffin top (100 calories, 1.5 g fat, 4g protein, 9 grams of fiber)
5. ½ cup Kashi GoLean! Crunch Cereal and ¾ cup Unsweetened Almond Milk (100 calories, 3g fat, 7.5 g protein, 6 grams of fiber)
6. 3 slices of deli turkey, 3 organic, gluten free Mary’s crackers, and 5 medium dill pickles (100 calories, 1 g fat, 14 g protein, 3.5 grams of fiber)
7. 1 100 calorie bag of Blue Diamond Almonds (100 calories, 9 g fat, 4 g protein, 2 grams of fiber)
8. 1 ounce Natural Style Beef Jerky, like the kind by pemmican, and 14 baby carrots (100 calories, 1g fat, 14 g protein, 2 grams of fiber)
9. 1 slice of 50 calorie bread, 1 Laughing cow light Swiss original wedge and 4 tomato slices (100 calories, 3 g fat, 7g protein, 3 grams of fiber)
10. 100 calorie bag of organic popcorn (100 calories, 2 g fat, 3g protein, 3 grams of fiber)
Ilana Muhlstein completed her bachelor of science degree in dietetics from the University of Maryland and currently works as the Dietetic Intern at City of Hope hospital in Duarte, California. Muhlstein has also worked as a nutrition consultant, contributing writer for LiveStrong.com, and researcher for acclaimed cook books and published journals. She is also a private yoga instructor in Los Angeles where she lives with her husband, Noah.