100-calorie snacks

Posted by Paola

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%
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