When the afternoon slump hits, it can be tempting to reach for the candy jar or swing by the vending machine. But while that sugar rush may feel satisfying at first, it quickly fades away, sending you back for more unhealthy snacks. A research review notes that people who experience bigger dips in blood sugar report greater hunger and tend to eat more calories overall than people with smaller dips in blood sugar. Over time, all those extra calories can easily add up to weight gain.
Smart snack options, on the other hand, can have positive effects: “Snacking helps to ensure blood sugar doesn’t drop too low, so you don’t feel dizzy, weak, irritable, and hungry,” says Los Angeles–based dietitian Mascha Davis, RDN, MPH, author of Eat Your Vitamins. In addition, incorporating regular mini-meals or snacks into your routine can contribute helpful nutrients to your diet, prevent overeating, and help you maintain a healthy weight, according to a review of research.
When choosing a waistline-friendly snack, look for low-calorie options with nutritional benefits.
RELATED: 25 Tips for Weight Loss That Actually Work
To narrow your search, check out this list of 20 snacks with fewer than 100 calories.
1 Cup of Blueberries
Don’t let their small size fool you: Blueberries are packed with impressive benefits for weight and health. Research has shown that these tiny pearls offer some of the highest levels of antioxidants among common fruits like bananas and apples. In fact, the U.S. Department of Agriculture (USDA) estimates that a single cup of fresh blueberries packs roughly 14.4 milligrams (mg) of vitamin C, making it a good source of the antioxidant. Plus, 1 cup of fresh blueberries only has about 84 calories. “Keep them a little frozen, and you’ve got a crunchy, sweet treat,” says Gregory L. Jantz, PhD, an eating disorder specialist in Edmonds, Washington.
1 Hard-Boiled Egg
Boil up a batch of large eggs, put them in the fridge, and you’ve got an instant snack that packs 6.3 grams (g) of protein into just 78 calories, according to the USDA. Dr. Jantz recommends a high-protein snack such as eggs for a midmorning or afternoon nosh — the protein will keep you full and may help prevent overeating later. Eggs are also one of the few food sources that offer vitamin D, a key nutrient for bone and general health, notes the National Institutes of Health (NIH): You’ll score roughly 1 microgram (mcg) per egg (7 percent daily value), according to the USDA.
Taste Test: Ants
Next up video playing in 10 seconds
1 Orange
Sometimes, the simpler the snack, the better. Oranges are a great snack option because they’re high in helpful vitamins and fiber, and contain only 72 calories each. A single orange provides nearly 3 g of fiber, making it a good source, as well as a whopping 82 mg of vitamin C, an excellent source. “Vitamin C is an important nutrient for immune function, skin health, and lung health,” Davis says. Plus, the fact that you have to spend time peeling and sectioning oranges may help you savor your snack, preventing additional snacking later.
1 Cup of Strawberries
A 1-cup serving of sliced strawberries is a good source of fiber with about 3 g, and it’s an excellent source of vitamin C with 97.6 mg per cup, according to the USDA. At the same time, these red fruits set you back only 53 calories. “They’re a great, juicy snack whenever in season,” Jantz says. And when they’re out of season? Frozen strawberries can be just as healthy, he says.
1 Piece of String Cheese
“[String cheese] is a perfect preportioned snack that’s easy to eat on the go,” Davis says. Choose one stick of part-skim mozzarella string cheese, and you’ll net 84 calories and a whopping 6.7 g of protein, according to the USDA. Plus, string cheese is a good source of calcium, a key mineral for bone health, notes the NIH.
½ Cup of Oatmeal
When the afternoon slump rolls around, toss some oats into the microwave. A ½-cup serving of oatmeal cooked in water contains just 83 calories, according to the USDA. You’ll also get 4 g of fiber, “which will help keep you full and also regulate bowel movements,” Davis notes. Finish with a sprinkle of cinnamon to add flavor without sending your blood sugar levels soaring. (One study even suggested that cinnamon may help lower blood sugar in healthy people, though more research is needed.)
A Handful of Almonds
Nuts such as almonds are a great source of plant protein (6.2 g per ounce) and vitamin E (5.8 mg, making it an excellent source), according to the USDA. “The protein will help keep you full, while vitamin E has important antioxidant properties that will support your overall health,” Davis says.
Plus, almonds offer heart-healthy, cholesterol-lowering monounsaturated fats, according to the Academy of Nutrition and Dietetics. In fact, one study found that consuming almonds in place of a carb source (like bread or muffins) reduced cholesterol and belly fat in people with elevated LDL “bad” cholesterol levels. So instead of reaching for that coffeehouse muffin for an energy boost, grab some almonds to power you through the afternoon. Keep in mind that 1 ounce (oz), which is about a handful, of almonds provides 204 calories, so keep your serving to 0.5 oz to stay within the 100-calorie limit.
¼ Cup of Dried Cranberries
Dried cranberries make a tangy treat that’s easy to eat on the go. Plus, this snack is loaded with antioxidants like quercetin, which can help reduce harmful oxidative damage in the body, Davis says. Stick to a ¼-cup of low- or no-sugar dried cranberries with fiber added for 100 calories, and you’ll score 10 g of fiber (an excellent source) to boot!
8 Baby Carrots With 1 Tablespoon of Dip
Eight raw baby carrots have just 42 calories and offer a great source of beta carotene and lutein, which are “two important nutrients for eye health,” Davis says. Pair the carrots with a tablespoon (tbsp) of a dip like hummus (30 calories), which offers filling fiber (1 g), protein (1.5 g), and a dose of healthy fat (1.3 g), and you’ll feel satisfied until your next meal, she adds.
1 Slice of Raisin Bread
For a healthy morning snack that tastes like a decadent treat, try a piece of Ezekiel sprouted cinnamon raisin bread. With 80 calories, 2 g of fiber, and 4 g of protein per slice, as one product from Food for Life notes, you can go ahead and top this bread with 1 teaspoon (tsp) of nut butter.
1 Cup of Cheerios
This classic children’s snack can work for adults, too, Jantz says. In fact, you can enjoy an entire cup of crunchy Cheerios for a healthy snack that’s only 104 calories. You’ll also score nearly 3 g of fiber, meaning it’s a good source, and some calcium (about 100 mg), according to estimates from the USDA. To make the whole-grain goodness last, take a cue from kids, and eat them one by one.
Berry Smoothie
“Smoothies are an easy way to pack in a bunch of nutrients and even sneak some extra veggies into your diet,” Davis says. For a low-cal smoothie snack that offers tons of vitamins and minerals, she suggests blending a handful of frozen spinach (roughly 32 calories per ½-cup), 1 tsp of dried spirulina (roughly 7 calories), a ½-cup of frozen blueberries (40 calories), and 1 cup of unsweetened almond milk (39 calories). Spinach, for example, is a good source of calcium (145 mg) and iron (2 mg) in ½ cup, according to the USDA.
1 to 2 Cups of Fresh Melon
Mixing different types of melons gives your taste buds a flavor burst filled with nutrition, while making your snack feel more substantial. “It’s colorful, and when served cold, it satisfies any sweet tooth,” says Janet Colson, PhD, RD, a professor of nutrition at Middle Tennessee State University in Murfreesboro. Melons typically have between 45 and 60 calories per cup, diced; go for a mix of watermelon, cantaloupe, and honeydew, and enjoy 1 to 2 cups for a satisfying snack.
RELATED: 7 Top Fruits for Weight Loss (and How to Enjoy Them)
1/3 Cup of Edamame
Edamame (soybeans) is loaded with protein and fiber, says Davis. You’ll also get a little bit of satiating fat. It’s this trio of nutrients that makes a good, satisfying snack, Davis notes. Best of all, a 1/3-cup serving of the shelled variety packs only 63 calories.
3 Cups of Air-Popped Popcorn
At just 31 calories per cup, unbuttered air-popped popcorn is the perfect food to reach for when the urge to head to the vending machine hits. By using an air popper, you get the fiber boost (3.48 g per 3 cups, making it a good source) without the excess fat and salt of prepackaged varieties, notes the American Heart Association (AHA). Enjoy 3 cups of the unbuttered version for under 100 calories, and “eat it one kernel at a time to make it last longer,” Dr. Colson suggests.
Raw Veggies and 2 Tablespoons of Low-Fat Ranch Dressing
Chopped broccoli (29.6 calories per cup), celery (9 calories per large stalk), and sliced green bell peppers (18 calories per cup) are simple yet crunchy snacks you can enjoy in abundance. “Raw veggies are a great source of fiber, a nutrient that helps keep you full,” Davis says. Enjoy them with 2 tbsp of low-fat ranch dressing (35 calories) for dipping.
2 Tablespoons of Hummus
Measure out 2 tbsp of hummus, which clocks in at roughly 82 calories, and scoop it up with a spear of cucumber (1.5 calories) or a stalk of celery (9 calories) for a 100-calorie snack option. “Hummus is a good source of protein, and vegetables have fiber, which makes this a satisfying snack,” says Jessica Levinson, RD, who’s in private practice in New Rochelle, New York.
Small Latte With Skim Milk
The next time you could use an afternoon energy boost, use snacktime as an excuse to get your coffee fix. Besides, coffee has a ton of health benefits! For example, research suggests there may be an association between coffee consumption and a reduced risk of type 2 diabetes, though additional studies are needed. Order your latte with skim milk, and skip the flavored syrups to lower sugar and calories. “Hot beverages are satiating, and lattes are mostly milk, which is a good source of protein and calcium — a nutrient many people are lacking,” Levinson says. Just 1 cup of skim milk offers 83 calories, 8.4 g of protein, and 325 mg (an excellent source) of calcium, according to the USDA.
½ Cup of Cottage Cheese With Cucumbers
Low-fat cottage cheese has 93 calories in a ½-cup serving. Pair it with ½ cup of crunchy cucumber at 9 calories, and you have yourself a hydrating and filling snack. “Cottage cheese is a good source of protein, and cucumbers are rich in water, which means they fill you up without a lot of calories,” Levinson explains.
RELATED: The 7 Best Bone-Building Foods
Nonfat Greek Yogurt
A ½-cup serving of Greek yogurt is a satisfying, healthy snack that’s easy to grab on the go. “Greek yogurt is high in protein and calcium, which are important nutrients for bone health,” Davis says. This snack is also chock-full of probiotics, which promote gut health, she adds. Choose a fat-free variety to stay under the 100-calorie mark; plus, pack in a whopping 16.1 g of protein and 173 mg of calcium, making for a good source, per small container, according to the USDA.
Additional reporting by Brianna Steinhilber.
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Lauren Bedosky
Author
When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.