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

Thanks Report
Have finally learned that a snack does not mean a whole bag or box of anything I choose to snack on. I have learned that 6 out of these 30 snacks (shown in this article) work for me. Now I have see a few more I had not thought of that I may incorporate for "snack attacks." Nice! Report
Thanks Report
Thank you for some great pictures Report
ETHELMERZ
Remember that carrots need to be cooked, in order for your body to absorb the nutrients! Otherwise, you could just eat branches from a shrub, lol. Report
Very useful Report
A good reference list! Report
MUSICNUT
Thanks for the great article! :) Report
These are just ideas folks. Of course, we constant dieters know that we need to read the nutrition information. The pictures do help and I will pin the article as well. At least it makes us think before we blindly head for the kitchen. Report
HOTPINKCAMARO49
Awesome graphic & list! Thank you. Report
thank you Report
Good article. Very helpful. Report
SHERRIE47
Thank you for sharing. Report
some of these look great--others are just ridiculous choices 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.