Looking for healthy snacks under 100 calories? Discover tasty and light options like popcorn, celery with hummus, zucchini, low-fat yogurt with berries, and apples to control weight and avoid overeating.
Do you sometimes feel that snacking healthy is just… impossible? Like you’re stuck between wanting to munch and keeping your waistline in check? We get it! It’s a constant juggle between those cravings and trying not to go overboard. But here’s the thing: healthy snacking can be totally doable! We’re diving into some super tasty options that won’t break the calorie bank. We’ll explore those in detail further down this page, but first…
- Options for healthy and light snacks
- 1. Natural popcorn
- 2. Celery and hummus
- 3. Zucchini
- 4. Low-fat yogurt with berries
- 5. A whole apple
- Ways to avoid overeating
It is common for people to try to find quick and light solutions between main meals to avoid weight gain, knowing that eating light and healthy snacks can help you control your weight and maintain it.
You can eat inexpensive snacks that are available at any time and rich in energy. If you don’t eat well, this will prevent you from feeling very hungry during mealtimes, and it will help you control the amount of food you eat during lunch or dinner.
Options for healthy and light snacks
Here are a number of light and healthy snacks that contain less than 100 calories and won’t make you feel deprived if you add them to your diet, and some of the most important of these foods are:
1. Natural popcorn
Natural popcorn contains good amounts of vitamins and minerals, such as: magnesium, potassium, vitamin A, phosphorus, zinc, manganese, iron, copper, and niacin, and it is a great source of fiber without added fat or other additives, so popcorn is a great thing if you are trying to lose weight.
You can eat popcorn at any time you feel hungry so that you feel full without adding too many calories. However, with all the fancy flavors out there, it’s easy to get carried away. That’s why sticking with plain, air-popped popcorn is the best bet. It keeps the calorie count low and the health benefits high.
That said, to enjoy it as a healthy and light meal for you always, buy natural popcorn and not popcorn with the butter available in stores, because one cup of popcorn contains about 30 calories.
2. Celery and hummus
One large stalk of celery contains 10 calories, so it is low in carbohydrates, fats, and cholesterol.
And to get less than 100 calories, you can eat 3 or 4 stalks of celery with the addition of some hummus, especially since hummus is rich in calories, so do not overdo the amount, because one tablespoon of hummus contains 25 calories.
Besides that, celery has many benefits, including:
- It contains 95% water, and this helps in keeping the body hydrated, which contributes to weight loss and maintains the health of your skin and hair.
- Celery contains other nutrients, including vitamins A, C, and K, as well as calcium, magnesium, phosphorus, folic acid, and potassium.
- Celery helps improve the digestive process, reduce high blood pressure, reduce bad cholesterol, and improve vision.
On the other hand, hummus is useful for your health as well and provides you with more energy and for a longer period, because it is rich in protein and fiber.
3. Zucchini
You may know about the many health benefits of zucchini.
You can use zucchini as a light snack low in calories between meals, as 20 grams of zucchini contains approximately 68 calories.
Some of the health benefits of zucchini include the following:
- Zucchini is a good source of unsaturated fats, and it contains important nutrients, such as: niacin, iron, fiber, and vitamin C.
- It helps treat constipation, joint pain, stroke, inflammation, and rheumatism.
- Zucchini reduces the risk of developing heart disease, high blood pressure, and cancer.
- Zucchini works to delay the signs of aging.
4. Low-fat yogurt with berries
Low-fat yogurt is one of the best healthy light snacks that you can eat daily, as one cup of plain low-fat yogurt, or 170 grams, contains 100 calories.
You can eat one cup of yogurt, or ½ cup of yogurt mixed with strawberries, blueberries, or raspberries with a little granola to get a light meal for this purpose.
Low-fat yogurt has other benefits, the most important of which are:
- Yogurt is a good meal rich in protein and good bacteria, and this enhances the work of the digestive system by improving the natural balance of bacteria in the intestines.
- Yogurt is a rich source of calcium and contains other nutrients, such as: B vitamins, folic acid, potassium, phosphorus, and zinc.
- Eating yogurt contributes to obtaining benefit from the prevention, and prevents high blood pressure.
- It reduces the percentage of bad cholesterol, and reduces the risk of developing bone fragility.
- It supports oral health.
- It benefits skin health.
5. A whole apple
An apple is a light snack low in calories, you can eat it between meals without raising the sugar level in the blood.
One apple contains approximately 70 to 80 calories, so you can eat a complete apple whether it is large or medium and sprinkle some cinnamon on it to make it delicious.
One apple a day can help lower cholesterol levels, and it contains vital nutrients, such as: vitamin B, and vitamin C, in addition to that, you will satisfy your craving for sweets without raising sugar levels in the blood in an alarming way.
One thing that this article doesn’t cover is *when* to snack. I personally find that timing my snacks strategically helps me avoid overeating later. I aim for mid-morning and mid-afternoon, about two to three hours after my main meals. This keeps my blood sugar stable and prevents that hangry feeling that leads to poor food choices.
Ways to avoid overeating
Here are the following steps that you can follow to avoid overeating:
- Ask yourself about whether you are really hungry or feel full enough.
- Place the food far away from sight to keep food away from the mind.
- Prepare healthy light meals in advance to eat after lunch.
- Focus on something enjoyable to do with your hands instead of engaging in eating.
- Drink a cup of water with lemon.
- Connect with a friend.
- Go for a walk or for a sports exercise.
Key takeaways
- Snacking smart means choosing options that are low in calories but high in nutrients and fiber.
- Portion control is key to enjoying snacks without sabotaging your health goals.
- Mindful snacking—paying attention to your hunger cues—can help prevent overeating.
FAQ, Myth & Facts
Is snacking between meals always bad for you?
Not necessarily! Healthy snacks can help keep your blood sugar levels stable, prevent overeating at main meals, and provide essential nutrients. The key is to choose wisely and be mindful of portion sizes.
Will eating fruit make you gain weight because of the sugar?
Fruit contains natural sugars, but it also comes packed with fiber, vitamins, and minerals. The fiber helps slow down the absorption of sugar, preventing spikes in blood sugar. Enjoy fruit in moderation as part of a balanced diet.
Are all low-calorie snacks healthy?
Not necessarily. Some low-calorie snacks may be highly processed and lack essential nutrients. Focus on whole, unprocessed foods like fruits, vegetables, and nuts for the most health benefits.
Myth: Skipping snacks is a good way to save calories.
Skipping snacks can lead to intense hunger and overeating at your next meal. Strategically planned, healthy snacks can help you manage your appetite and calorie intake more effectively.
Fact: Portion control is essential for healthy snacking.
Even healthy snacks can contribute to weight gain if you eat too much. Be mindful of serving sizes and use smaller bowls or containers to help control your portions.
“I used to grab whatever was convenient, usually chips or cookies. But after learning about healthy snacking, I started prepping veggies and hummus. It’s made a huge difference in my energy levels and I don’t feel as guilty!”
“I thought snacking was a bad habit, but a nutritionist explained how it can actually help with blood sugar. Now I have a small handful of almonds and it’s way better than feeling shaky and reaching for something sugary later.”
“I always felt guilty about snacking between meals, worrying that it would lead to weight gain. However, I learned that choosing healthy, low-calorie options like apple slices with almond butter or a small serving of Greek yogurt can actually keep me satisfied and prevent overeating during main meals. Now, I snack mindfully and enjoy the energy boost it provides.”
So, there you have it—a handful of snack ideas that are both guilt-free and good for you. I’m not gonna lie, changing my snacking habits wasn’t an overnight thing. It took some experimenting to find what worked best for me, and hey, sometimes I still reach for that cookie! The goal isn’t perfection, it’s about making smarter choices more often than not. Now I’m curious, what are some of *your* go-to healthy snacks? Maybe we can swap ideas!
