It is possible to assuage your hunger pangs without making you pile on the pounds. There are some surprisingly healthy options that will keep you feeling fuller for longer, sans the need to reach for a bag of potato chips or a bar of sweet candy.
Here are 25 super snack ideas that only contain 100 calories.
Eating nuts is great, but eating too many nuts won’t help you. You can eat 14 almonds without hitting the 100-calorie mark. You’ll get lots of fiber and protein while you’re at it. Total: 98 calories
Similar to almonds, get your protein, fiber, and several key vitamins and minerals by eating 20 pistachios. Try eating them raw or unsalted so you don’t add in an unhealthy dose of sodium. Total: 80 calories
Low on vitamin K or manganese? Eat a cup of grapes. Since grapes are full of water, a cup of grapes only contains 62 calories. Feel full and hydrated without filling your gut. Total: 62 calories
4. One Cup Of Tomato Soup
Tomato soup is rich in disease-fighting nutrients including lycopene  which was found to be effective in reducing high-density lipoprotein cholesterol level in overweight women. For best results of course make your own – but note that if you purchase tomato soup, check the ingredients to be sure you are getting a healthy product.
5. Mango Ice Cubes
This amazing snack can be prepared from scratch incredibly easily – by buying fresh mangoes, smushing them and putting them into ice cube trays! Perfect fun project for the kids and so much healthier than some sugar-laden ice pops. Consume only 3/4 cup of mango cubes – which contain 90 calories  and provides 60% of your daily vitamin C requirements.
6. Blueberry Smoothie
This iced smoothie will give you about 93 calories which will come from 1/3 cup of nonfat yogurt and 2/3 cup of frozen blueberries. Blueberries  and yogurt  have been proven by several studies to have weight loss effects.
7. Smoked Salmon Pinwheel
Use smoked salmon (lox) and low-fat cream cheese to make a salmon pinwheel snack that contains only 60 calories. Spread 1 tablespoon of cream cheese onto a slice of smoked salmon and roll it up. This snack contains omega-3 fatty acids (good for the heart) and is high in protein, too. The sodium used to cure the fish does raise the sodium content a bit (1.6 g saturated fat, 495 mg sodium, 13 mg cholesterol).
8. Six Cups Microwave Popcorn
Popcorn is a well-known low-cal treat, provided you don’t overload it with butter. Microwave varieties of popcorn can have as few as 100 calories in 6 cups (0.5 g saturated fat, 220 mg sodium, 0 mg cholesterol, and 24g of carbs). Its fiber content can also help you feel full longer.
9. Cottage Cheese and Cantaloupe
Just half a cup of cottage cheese contains a healthy 14 g of protein, which can help you feel full longer (like fiber). If you add a small slice of cantaloupe, the total calorie count still comes in at about 100 (0.7 g saturated fat, 468 mg sodium, 5 mg cholesterol).
10. Six Whole-Grain Pretzel Sticks
Pretzels are another convenient snack to carry with you. Six whole-grain pretzel sticks are less than 100 calories and have over 3 g of fiber (0.4 g saturated fat, 257 mg sodium, 0 mg cholesterol).
11. Baked Apple
It’s common knowledge that “an apple a day” is a healthy snack, but it’s also a low-cal one. Try a new variation and have a baked apple with cinnamon. It has the same vitamins and fiber content of the fresh version.
12. Cheese-Stuffed Pita Pocket
You can make an easy low-cal sandwich with a whole-grain pita pocket stuffed with half an ounce of part-skim ricotta cheese. It has less than a gram of saturated fat and contains protein and fiber to help you feel full (0.8 g saturated fat, 149 mg sodium, 4 mg cholesterol).
13. Apple Slices With Peanut Butter
Apple slices and peanut butter offer a sweet-and-sour snack. Layer unsalted peanut butter on ¾ cup of sliced apples. Keeping the total amount of peanut butter at 2 teaspoons or less will keep the calories down to about 90 for this snack (0.8 g saturated fat, 2 mg sodium, 0 mg cholesterol).
14. Yogurt With Sunflower Seeds
Another good source of protein is yogurt. Take half a cup of nonfat plain yogurt and add a teaspoon of sunflower seeds (unsalted to keep sodium levels down) for some crunch. This snack contains less than half a gram of saturated fat and the protein will help you feel full (0.26 g saturated fat, 0 mg sodium, 0 mg cholesterol).
15. Nonfat Greek Yogurt with Honey
Greek yogurt has a high protein content and a particularly creamy texture. A half-cup has 12 g of protein that will help you feel – and stay – full. Adding a teaspoon of honey brings the total calorie count to just 84 calories for this snack (0 g saturated fat, 53.5 mg sodium, 0 mg cholesterol).
16. Frozen Yogurt Sandwich
If you’re craving a sweet snack, make a “FroYo” sandwich with graham cracker squares and 2 tablespoons of chocolate nonfat frozen yogurt with no added sugar. The calorie content is only 84 for this treat (0.13 g saturated fat, 104 mg sodium, 1 mg cholesterol).
17. Frozen Banana Pop
Make frozen banana pops by inserting popsicle sticks into halved, peeled bananas and coating with half an ounce of low-fat plain yogurt. Freeze the pops for a low-calorie snack that’s ready anytime. The total calorie count is less than 80 per pop (0.35 g saturated fat, 3 mg sodium, 7 mg cholesterol).
h/t: onhealth.com/content/1/100_calorie_snacks_diet ; sanluisvalleyhealth.org/patient-center/your-health/articles/25-super-snacks-100-calories-or-less/2013-10-14