10 healthy 100 calorie snack ideas for grown ups

By Carly Jacobs

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This post is sponsored by Woolworths

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few months ago I wrote a post about How grown ups can pack healthy lunches to take to work. Since then, I’ve received heaps of emails asking for healthy snack ideas as well. One email bordered on being slightly psychotic, so in the interest of my own protection I thought I’d do a follow up post on healthy snacks. Now I know not everyone counts calories but I’ve included the break down of energy in each snack because I think it’s important for people to understand how much food they should be eating. I certainly don’t believe that everyone should be counting every morsel they eat and carting around a pair of kitchen scales to weigh every meal but I trust science and I think it’s important to be a little plugged into your calorie intake versus your calorie expenditure. If you don’t give a crap about your weight then these snacks are great for you too. They’re nutritious, quick, healthy and cheap, regardless of whether or not you’re trying to shrink your waistline.

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Boiled egg with mustard on a rice cake

Simply boil an egg, mash it up with a little bit of mustard and smear it on a rice cake. If you’re having your snack in your office, you can pre-mash your egg and pop it in a container to take to work.

• Boiled egg – 61
• Mustard – 6
• Macro Rice cake – 23
• Total calories – 90

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Hot Chocolate

There are heaps of different types of hot chocolate but I’m a fan of macro drinking chocolate. I steam the milk in the steamer that came with my coffee machine and stir in 2 teaspoons of powder for a lovely little afternoon chocolate hit.

• 2 teaspoons of drinking chocolate – 55
• 100mls steamed skim milk – 50
• Total calories – 105

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Carrot and hommus

This one is an old classic but one that I always forget about. The great thing about carrots is that you can cut them up the night before and they still taste great the next day.

• 1 tablespoon of skinny hommus – 80
• 1 small carrot – 30
• Total calories – 110

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Natural Yogurt

Natural yogurt is full of protein so it really fills you up and it’s perfect if you feel like a cool and refreshing afternoon snack. My favourite is plain Chobani. It’s really creamy and super filling. I also love Jalna and Paul’s yogurt and they have roughly the same amount of calories.

Total calories – 102

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Tuna on a rice cake

Tinned tuna is one of the most versatile and portable snacks. You can buy a packet of rice cakes and a couple of tins of tuna and store them at work. That way you’ll always have a healthy snack on hand so you won’t duck down to the vending machines.

• Tin of tuna in brine – 70
• macro Rice cake – 23
• Spinach leaves – 5
• Total calories – 98

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Celery and peanut butter

Celery and peanut butter is so delicious and filling, plus you get to sneak in an extra serve of greens into your daily intake. I always use macro peanut butter because it’s not filled with gunk like some other brands. I actually wrote a whole post about macro peanut butter because I’m a bit tragic about it.

• 2 teaspoons of macro peanut butter – 60
• 2 celery sticks – 10
• Total calories – 70

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Mini Almond Milk Banana Smoothie

A full sized smoothie will be about 250 calories but if you cut the ingedients in half you can make a snack sized version. Simply blend 1/2 a serve of protein powder, 1/2 a banana and some almond milk in a blender with ice for a quick mini smoothie.

• 1/2 banana – 40
• 1 tablespoon of protein powder – 25
• 1 cup almond milk – 40
• Total calories – 105 calories

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Popcorn

Buy ready made packets or make your own for about 60 calories per cup. I like the mini macro packets because the cheese flavour is amazing.

Total calories – 60

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Apple with natural almonds

I get really annoyed when nutritionists say that 10 almonds is a good snack. 1o almonds is not a snack, it’s one mouthful. I do love almonds though so a perfect afternoon snack is 10 almonds with a small apple.

• Small apple – 45
• 10 almonds – 64
• Total calories – 109

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Blueberries and ricotta on toast

Simply spread some low fat ricotta on toast and sprinkle with frozen blueberries. I don’t even let the blueberries defrost, I just munch them straight down while they’re frozen.

• 1 tablespoon of low fat ricotta – 15
• 1 handfull of frozen blueberries – 15
• I slice of toast – 60
• Total calories – 90

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The Best Emergency Snack Bars

I’m usually not a huge advocate of snack bars because they often have added sugar and nasty stuff but sometimes if you’re working late and you have to duck straight to an event or to a gym class and you’re going to  faint if you don’t have something in your stomach, then these are a few of the the best ones. I prefer raw food bars or protein based bars. I find nut based bars aren’t worth the calorie spend: they’re often about 350 calories when a raw food or protein bar is usually about 200. These are top favourites. Bounce Balls, macro Raw Food Bars, Aussie Bodies Protein Bars and macro Fruit Filled Bars. The little fruit filled bars have just 85 calories so they’re an excellent alternative to an afternoon chocolate biscuit.

Are you a snacker? What are some of your go to favourite snacks?

This post was co-ordinated by The Remarkables Group  

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About Carly Jacobs

Carly is the founding editor of Smaggle which launched in 2007 back when blogging was weird. She has appeared in The Sydney Morning Herald, The Age, Cosmopolitan and Cleo magazines. Hoop earrings are totally her thing and she almost got run over by Myf Warhurst while out jogging one day.

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