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
 
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

Member Comments

Thanks Report
Picture tells a thousand words Report
Nice...thanks! Report
DEAR MEGAN............
....
COULD YOU MAKE A LIST LIKE THIS FOR A PRE-DIABETIC?????
?????????????
???????

I am trying to keep my glucose down...some of the above, I cannot have.

Thanks. Report
Visuals really help with this, SparkFriends. Report
thanks for sharing Report
love the visual Report
THis is a great list Report
thank you Report
I think that some of her calculations are off... 1 hard boiled egg according to SP is 78 calories so 1.5 would be 117 not 100 and grapes are 62 per cup according to SP... Report
thanks Report
thanks I cold rally use this list. Report
thanks 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.