What a 100-Calorie Snack Looks Like

What does 100 calories really get you when it comes to a filling snack? In many cases, it can be a lot more (or a lot less) than you might assume. You could fill up on 3 cups of microwave popcorn, a large apple or 2 sticks of string cheese or find yourself hungry in half an hour after less than an ounce of pita chips, 12 cheese puffs or an ounce of pretzel sticks.

Use this simple chart to help you learn how to visualize what 100-calorie portions of common foods really look like. Even if you don't have a measuring cup or food scale handy, you'll be able to estimate the right serving size for you!

Be sure to "Pin" this graphic for reference.

Snack Serving Size
apple 1 large (7 oz)
baby carrots 28 carrots (10 oz)
bagel 1/2 bagel (1.3 oz)
banana  3/4 large (4 oz)
banana chips 1/4 cup (0.75 oz)
blueberries 1 1/4 cups (6 oz)
blueberry muffin 1/2 large
cheese puffs 12 puffs
cocoa-dusted almonds 15 almonds (0.6 oz)
dark chocolate 2 squares (0.7 oz)
dried apricots  6 (1.5 oz)
granola, low-fat 1/3 cup
grapes  52 grapes (9 oz)
hard-boiled egg 1 1/2 eggs (2.3 oz)
kiwi  2 kiwis (8 oz)
microwave popcorn 3 cups (1 oz)
orange 1 large (7.4 oz)
peaches 2 medium (8 oz)
peanuts 17 (0.6 oz)
pineapple  3/4 cup chunks (8.8 oz)
pita chips 0.8 oz
potato chips 9 chips
pretzel sticks 38 sticks (1 oz)
raisins  65 (1.2 oz)
strawberries 2 cups (10 oz)
string cheese 2 sticks
sunflower seeds 1/8 cup (0.6 oz)
tortilla chips 6 chips
watermelon 2 cups diced (11 oz)
wheat crackers 12 crackers
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Member Comments

Awesome graphic & list! Thank you. Report
thank you Report
Good article. Very helpful. Report
Thank you for sharing. Report
some of these look great--others are just ridiculous choices Report
Sometimes a snack of 100 calories is all we need. Report
I like this chart Report
Great guideline to follow Report
SPIEGY I agree with you. Although, Iā€™m wondering if there talking about the blueberry muffins that they have, that you can make. The have cinnamon
šŸŽ some kind of chocolate šŸ« ones also. I forgot the chocolate ones name. Report
This was helpful only to a degree. 13 strawberries are not 100 calories (more like 50-60) and 1/2 a muffin is definitely not 100 calories. Most store-bought muffins are huge and from what I have seen are between 400-800 calories. So use some common sense when using this list and actually look up the calories of what you are eating. Report
It would be great if I could actually stick to the measured amount without going back again and again! Report
interesting Report
this helps me to see how much 100 calories really is ....thanks Report
This is a great article, especially for people new to all of this stuff. Remember that carrots need to be boiled in order for your body to absorb the vitamin A from them. And quit complaining because they show chips, be real, most people don't stick to so called healthy foods 100%, and there is good reason for that...... Report
I have this list pinned. Great list!! Report


About The Author

Megan Patrick
Megan Patrick
Megan Lane Patrick has been a professional writer and editor for the past 16 years, and was a chronic dieter for at least 30. A combination of weight-loss surgery, mindful eating and daily exercise finally allowed her to maintain a weight loss of more than 100 pounds. When she's not lifting weights at the gym, you can find her walking shelter dogs as a volunteer for the SPCA.