10 surprising 100-calorie snacks

Tuck into some of the nation's favourite treats without derailing your diet with these surprising 100-calorie snacks. 

From British classics like a cheese toastie to a silky banana milkshake, you can enjoy these popular snacks and stay in control of your calories.

Most of these low-calorie bites from dietitian Azmina Govindji require only three ingredients and take less than five minutes to prepare.

 

Cheese and tomato toastie - 93kcal (390kJ)

A slimmed-down version of an all-time British classic but no less scrumptious. Simply chop the tomato and spring onion over a slice of crispbread, cover with grated cheese and place under a pre-heated grill for a couple of minutes.

  • 1 wholegrain crispbread: 39kcal (164kJ)
  • 15g grated 30% less fat mature cheese: 47kcal (197kJ)
  • 40g tomato: 7kcal (29kJ)
  • An optional sprinkling of chopped spring onion (calories nominal)

 

Hot chocolate with marshmallows - 99kcal (416kJ)

Lose yourself for an instant in this indulgent hot chocolate. For a bit of guilt-free luxury, we've added a sprinkling of airy marshmallows and frothed the mixture.

  • 1 sachet of diet hot chocolate: 60kcal (252kJ)
  • 200ml of hot water
  • 12g of mini marshmallows: 39kcal (164kJ)

 

'Three-fruit' fruit salad - 102kcal (428kJ)

Refreshing and easy to make, this 'three-fruit' fruit salad, which includes store-cupboard-friendly tinned pineapple, provides two-and-a-half portions of your recommended 5 A Day.

  • 50g of seedless black grapes, cut in half: 30kcal (126kJ)
  • 50g of a diced apple: 26kcal (109kJ)
  • 100g of chopped tinned pineapple in juice: 46kcal (193kJ)

 

Cheese and pickle canapés - 100kcal (420kJ)

Enjoy not one but three of these party nibbles without breaking the calorie bank. Use a potato peeler to get melt-in-your-mouth wafer thin cheese slices and top with gherkin slices and pickle.

  • 3 water biscuits: 42kcal (176kJ)
  • 15g of 30% less fat mature cheddar: 46kcal (193kJ)
  • 30g gherkin: 4kcal (17kJ)
  • 6g (1 teaspoon) of pickle: 8kcal (34kJ)

 

Strawberries and cream - 92kcal (386kJ)

No, your eyes aren't deceiving you: you can enjoy this summer favourite for under 100kcal (420kJ). Best prepared with perfectly ripe strawberries, which are now available all year round.

  • 110g of strawberries: 30kcal (126kJ)
  • 30g half fat crème fraîche: 62kcal (260kJ)

 

Smoked salmon and cream cheese parcels - 106kcal (445kJ)

For a touch of sophistication, try these delicate smoked salmon parcels. To prepare, place four strips of salmon on an even surface and spread 5g of soft cheese mixed with some dill at one end of each strip. Starting from the cheese end, gently fold each strip into rolls.

  • 48g of smoked salmon cut into four even strips: 68kcal (286kJ)
  • 20g of medium fat soft cheese (5g per parcel): 36kcal (151kJ)
  • 2ml of lemon juice: 2kcal (8.4kJ)
  • Optional sprinkling of fresh dill (calories nominal)

 

Apple and peanut butter - 96kcal (403kJ)

Craving something crunchy and nutty? These fresh apple slices and peanut butter are the perfect combination to keep you going until your next main meal.

  • 50g sliced apple: 26kcal (109kJ)
  • 12g (1 teaspoon) of peanut butter: 70kcal (294kJ) 
  • Optional sprinkling of cinnamon (calories nominal)

 

Baked beans on toast - 99kcal (416kJ)

Perhaps the ultimate in comfort food, we believe you should still be able to enjoy this national treasure even if you're watching your calories. Weigh your slice of bread once it's been toasted.

  • A 22g slice of toasted wholegrain or wholemeal bread: 48kcal (202kJ)
  • 60g of baked beans: 51kcal (214kJ)
  • Optional sprinkling of chives (calories nominal)

 

Banana milkshake - 98kcal (412kJ)

Not sure what to do with over-ripe bananas? Why not transform your speckled bananas into a smooth and creamy milkshake. To maximise the sweetness of the milkshake, use very ripe bananas. Blend the bananas with the milk and sprinkle on some cinnamon.

  • 100ml of semi-skimmed milk: 46kcal (193kJ)
  • 55g very ripe banana: 52kcal (218kJ)
  • Optional sprinkling of cinnamon (calories nominal)

 

Home-made popcorn - 89kcal (374kJ)

The smell of freshly made popcorn is up there with freshly baked bread. A good source of fibre, popcorn will keep you feeling full for longer, making it an ideal snack. Plus, it's really easy to make! 

  • 20g of popping corn: 62kcal (260kJ)
  • 3g (1 teaspoon) of oil: 27kcal (113kJ)
  • Optional sprinkling of chilli powder and Worcestershire sauce (calories nominal)

Page last reviewed: 30/08/2013

Next review due: 30/08/2015

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The 2 comments posted are personal views. Any information they give has not been checked and may not be accurate.

shanbhagg said on 15 February 2014

Awesome ideas of food .. thanks NHS

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adiend said on 14 October 2013

If you want to go on a diet during the summer, you can also select food that is served cold. Although it was fresh but contains fewer calories. Following cold foods are low in calories.

1. Sushi
Cold dishes such as sushi roll well suited to be an option. As long as it does not choose fried or with topping mayonnaise. You can eat about 4 pieces of sushi roll with fresh toppings that contain approximately 40 kcal calories and 2 grams of protein.

2. Fresh fruit
Piece of fresh fruit as well suited to be a cold meal diet during the summer. For example, eating a peach or plum that could save about 170 calories calorie intake. Can also drink a glass of organic milk contains only 90 calories and 13 grams of carbohydrates.

3. Chicken salad
Generally served as a cold salad. Chicken pieces can be added to increase the intake of protein and whole wheat bread slices. This healthy diet contains only about 111 kcal calories and 20 grams of carbs per half cup.

4. Sashimi
Cold foods and low in calories can also still be consumed. Like sashimi that contains 30 calories per slice, edamame 125 calories per half cup and seaweed salad with about 60 kcal calories per serving.

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