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11 Simple Snacks For 100 Calories or More

By Emilie Hebert, MS, RDN and consultant for Clif Bar & Company.

The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity.

Do you ever get to snack time and think, “what in the world am I going to eat?!” In the afternoon, the afternoon signs of “hanger'' begin to show and your stomach is growling … but you’re not really sure what to grab to hold you over until supper.

Even as a nutrition professional, I sometimes get exhausted from deciding what to eat every day. If you’re feeling that way too, don’t worry—it’s totally normal and I can help take the guesswork out of snacking.

To create snacks that will nourish you and satisfy snack time, try my simple formula for nutritious snacks: (Note: this is a flexible formula, not a rule!)

CLIF Thins, yogurt and berries, and CLIF BAR Minis - Canada

Choose two of the three macronutrient groups for each snack

  • High fibre carbohydrates. Carbohydrates give you energy. Look for fruits, vegetables, whole grains (oats, rice, quinoa) and whole grain crackers and breads, tortillas, and popcorn. These high source of fibre options can slow digestion and help with feelings of fullness.
  • Protein. Protein can help keep you fuller longer. Look for nut and seed butters, beans, tofu, and plant-based protein powders like pea or soy.
  • “Good” Fat. Unsaturated fats can help make snacks delicious and keep you feeling full and satisfied. Look for options like avocados, olives, low-fat dairy or dairy alternative cheeses, olive oil, nuts, and seeds.

The possibilities are endless with this flexible snack formula. Don’t get too caught up in the details—just remember you want a balance of food groups in your snacks so you can nourish your body and fuel your day.

Now, let’s get into the snack ideas so you have plenty of options. A 100-calorie snack is helpful to grab when you’re not that hungry but want something small between meals. For example, if your next meal is within the next one to three hours, you may want a light snack to help carry you through.

Six 100 Calorie Snack Ideas

  1. CLIF® Thins – With 5g of sugar per 22g serving and a crispy, crunchy texture, these are an easy snack when you need something small. Try our new flavours: Chocolate Chip and White Chocolate Macadamia Nut Flavour.
  2. CLIF BAR® Minis – A perfectly portioned 100-110 calorie snack-size energy bar for days when you need a light snack.
  3. Carrots, celery, mini peppers, or cucumber slices with ¼ cup (60 grams) of hummus – Customize your hummus dip by adding different herbs and spices like minced garlic, za’atar, or a spritz of lemon.
  4. Two to three cups of air-popped popcorn with a drizzle of oil and nutritional yeast – This snack combines carbs and “good” fats for a snack that will satisfy your taste buds.
  5. Tomato and cucumber salad with a drizzle of oil, and sprinkle of salt and pepper – Keep your energy levels steady with plenty of fibre and a balance of unsaturated fat.
  6. Four ounces (122 grams) of low-fat or plant-based yogurt topped with a few berries, and a few nuts– Look for yogurt with little to no added sugar and mix up the type of berries and nuts that you add so you never get bored with the combinations.

If you’re feeling a bit hungrier at snack time, you may need something over 100 calories—and that’s totally fine! Maybe you won’t be eating a meal for a couple of hours, you’re on a long commute or road trip, or you’re just having a ‘hungrier’ day. Try not to judge your hunger levels or how much food you need to feel satisfied because it can change day to day. Use this snack formula to build on your 100-calorie snack ideas by pairing options with another food group to optimize nutrition with a slightly larger portion.

Five 100+ Calorie Snack Ideas

  1. Chia seed pudding and CLIF Thins – Chia seeds provide heart-healthy omega-3 fatty acids and deliver lots of fibre in just 2 tablespoons. To make a simple chia pudding, combine 2 tablespoons of chia seeds with ½ cup of plant-based milk. Customize it with 1 oz of chopped fruit, nuts, or seeds, a sprinkle of maple syrup and cinnamon, and crumbled CLIF Thins.
  2. Whole grain toast and avocado – Simple avocado toast is another highly customizable option. I like to top mine with a dash of hot sauce and flaky sea salt, but you can also use cumin, parsley leaves, or a spritz of fresh lemon.
  3. Apple ‘nachos’ with nut butter and dark chocolate chips – When you’re craving something a little sweet, elevate your apple by adding a drizzle of nut butter and a few dark chocolate chips to combine protein, “good” fats, and high fibre carbs all in one delicious snack.
  4. Bean and cheese quesadilla – Simply spread refried beans over a whole-wheat flour or corn tortilla, then sprinkle low-fat or plant-based cheese on top and gently fold over the tortilla. Microwave the quesadilla or quickly pan-fry it until the cheese melts. Top it with some salsa or chopped tomato. 
  5. Creamy Mango Smoothie – make a beautiful bright green smoothie with a ½ banana and ½ cup (128g) frozen mango chunks for natural sweetness, ⅛ avocado (19g) for healthy fat, a scoop of protein powder for easy protein, and ½ cup of spinach (15g) blended into 1 cup of low-fat or non-dairy milk (240g) which fits the snack formula perfectly!

Intentionally snacking a few times per day (depending on your hunger level) can help keep energy levels steady so you don’t feel those intense blood sugar crashes and spikes. Snacks also help avoid getting ravenously hungry between meals, which doesn’t feel great (think exhaustion and lack of focus).

The possibilities are endless with this flexible snack formula. Get creative and don’t worry too much about the details—just remember that you want a balance of food groups in your snacks to nourish your body between meals.