100-calorie snacks

This is a compilation of my 100-calorie (or under) snacks from the last 12 months. They all take up to 5 mins to prepare. I’m not including snack bars. See also my general table of 100-calorie foods.

I’ll add my suggestions to a new page to which I’ll add further posted suggestions. Please note that the photos don’t always reflect the quantities in the nutritional tables.

Vegetable soup

A 350-g bowl of a home-made vegetable soup made without oil will be around 100 calories.

Tasty hot tomatoes

1. empty a tin of plum tomatoes in juice into a pan
2. turn on high and stir regularly
3. meanwhile, add capers, crushed garlic, basil
4. cook and reduce for as long as you can wait – the longer the better (up to 10 mins), to concentrate the flavour
5. season to taste
6. serve with a drizzle of extra virgin olive oil

tasty hot tomatoes	calories	protein	carbs	fat	fibre
2 garlic cloves	3	0.1	0.7
25g capers	4	0.4	0.3	0.1	1.6
3g extra virgin olive oil	25			2.7
400g tinned peeled plum tomatoes	68	4.0	12.0	0.4	2.8
Total	99	4	13	3	4
		18%	53%	29%

Sweet chilli kale

1. wash and microwave fresh kale or reheat frozen kale
2. serve with yoghurt and sweet chilli sauce

sweet chilli kale	calories	protein	carbs	fat	fibre
14g sweet chilli sauce	29	0.1	7.1
100g kale	34	3.4	1.4	1.6	3.1
70g fat-free yoghurt	36	6.3	2.8
Total	99	10	11	2	3
		40%	46%	14%

Banana

A banana is between 75 and 100 calories, depending on size. You can freeze peeled bananas for a cooling snack in the summer. For an 84g peeled banana:

• 75 calories
• 0.9g protein
• 19.2g carbohydrates
• 0.3g fat
• 2.2g fibre

Popcorn

26g of unpopped popcorn is 98 calories.

• 98 calories
• 2.4g protein
• 19.3g carbohydrates
• 1.2g fat
• 1.9g fibre

Semi-dried prunes

66g of semi-dried soft prunes are 99 calories.

• 99 calories
• 1.7g protein
• 22.4g carbohydrates
• 0.3g fat
• 5.1g fibre

Best snack in the world

Tesco Value Chocolate hazelnut spread on a Finn Crisp.

crisp chocolate	calories	protein	carbs	fat	fibre
1 Finn Crisp	40	1.4	7.5	0.3	2.1
10g chocolate hazelnut spread	58	0.2	5.7	3.8	0.1
Total	98	2	13	4	2
		7%	55%	38%

Port with Custard Cream

biscuits and port	calories	protein	carbs	fat	fibre
22ml port	34		2.7
1 Custard Cream biscuit	65	0.7	8.6	2.9	0.2
Total	99	1	11	3	0
		4%	61%	35%

Crackerbreads with chocolate

crackerbread chocolate	calories	protein	carbs	fat	fibre
2 wholemeal Crackerbread	40	1.4	7.8	0.4	1.2
10g chocolate hazelnut spread	58	0.2	5.7	3.8	0.1
Total	98	2	13	4	1
		6%	55%	39%

Crackerbreads with cream cheese and celery

celery snack	calories	protein	carbs	fat	fibre
130g celery	21	0.9	3.9	0.2	2.1
34g extra-light Philadelphia soft cheese	38	4.1	1.7	1.6	0.1
2 wholemeal Crackerbread	40	1.4	7.8	0.4	1.2
Total	98	6	13	2	3
		26%	54%	20%

Crackerbreads with tomatoes and cheese

tomato sheep	calories	protein	carbs	fat	fibre
65g tomatoes	12	0.5	2.0	0.2	0.7
15g light sheep’s milk cheese	24	2.6	0.3	1.2
3g extra virgin olive oil	25			2.7
2 wholemeal Crackerbread	40	1.4	7.8	0.4	1.2
Total	100	4	10	5	2
		18%	41%	41%

Crackerbreads with tomato, cheddar and relish

cracker snack	calories	protein	carbs	fat	fibre
65g tomato	12	0.5	2.0	0.2	0.8
12g corn relish	17	0.1	4.0
12g half-fat cheddar cheese	31	3.5		1.9
2 wholemeal Crackerbread	40	1.4	7.8	0.4	1.2
Total	100	6	14	3	2
		22%	55%	23%

Crackerbreads with marmite

marmite snack	calories	protein	carbs	fat	fibre
9g extra-light Flora spread	17	0.5	0.1	1.6
9g marmite	23	3.5	2.2		0.3
3 wholemeal Crackerbread	60	2.1	11.7	0.6	1.8
Total	100	6	14	2	2
		24%	56%	20%

Crackbread with cottage cheese w/pineapple

crackerbread cheese	calories	protein	carbs	fat	fibre
2 wholemeal Crackerbread	40	1.4	7.8	0.4	1.2
70g cottage cheese w/pineapple	60	6.3	6.6	0.8	0.2
Total	100	8	14	1	1
		31%	58%	11%

Crackerbreads with cream cheese and leaves

green snack	calories	protein	carbs	fat	fibre
21g watercress, rocket & spinach	4	0.5	0.3	0.2	0.3
30g Quark soft cheese	21	3.6	1.2	0.1
2 wholemeal Crackerbread	40	1.4	7.8	0.4	1.2
Total	65	5.5	9.3	0.6	1.5
		34%	57%	8%

Crackerbreads with cheese and pickle

cheese and crackers	calories	protein	carbs	fat	fibre
25g mustard piccalilli	14	0.2	2.6	0.1	0.1
18g half-fat cheddar cheese	47	5.3		2.8
2 wholemeal Crackerbread	40	1.4	7.8	0.4	1.2
Total	100	7	10	3	1
		27%	42%	30%