15 Best Foods Under 100 Calories That Are Actually Delicious

From juicy fruits and crunchy snacks to protein-packed favorites, these delicious foods deliver plenty of flavor for fewer than 100 calories per serving.

Looking for something delicious that won’t add hundreds of calories to your day? You have plenty of options. Fresh strawberries, crunchy popcorn, creamy Greek yogurt, and hard-boiled eggs are just a few foods that contain fewer than 100 calories per serving. Some offer protein and fiber, while others satisfy cravings for something sweet, salty, or crunchy. Whether you need a quick afternoon snack or a little something between meals, these 15 foods are worth keeping on hand.

1. Strawberries

Calories: 49 per cup (152 grams, halved)

Fresh strawberries are hard to beat when you’re craving something sweet. One cup of halved strawberries contains approximately 49 calories, along with vitamin C, fiber, and naturally occurring antioxidants. Their juicy texture and bright flavor make them delicious straight from the refrigerator, but they’re equally good sliced over plain yogurt or mixed into a fruit salad. Unlike many packaged sweet snacks, strawberries deliver their sweetness without added sugar. For an especially refreshing treat, try chilling them before serving.

2. Hard-Boiled Eggs

Calories: 78 per large egg

A hard-boiled egg might be one of the most convenient protein-rich snacks you can keep in your refrigerator. One large egg provides approximately 78 calories and 6 grams of protein, along with choline and vitamin B12. Its firm white and creamy yolk make it satisfying on its own, especially with a sprinkle of black pepper or paprika. Eggs are also easy to prepare ahead of time, making them a practical option when hunger strikes between meals.

3. Air-Popped Popcorn

Calories: 93 per 3 cups

If you’re someone who loves crunchy, salty snacks, air-popped popcorn deserves a place on your list. Three cups contain approximately 93 calories when prepared without oil or butter. Popcorn is also a whole grain that provides dietary fiber, and its generous volume makes it appealing when you want more than a few bites. Add smoked paprika, garlic powder, or a pinch of salt for extra flavor. Just watch the butter and caramel toppings, which can quickly turn this light snack into a calorie-heavy treat.

4. Blueberries

Calories: 84 per cup (148 grams)

These tiny blue berries pack impressive flavor into every bite. A cup of fresh blueberries contains approximately 84 calories and provides fiber, vitamin K, and anthocyanins, the plant pigments responsible for their deep blue color. Their naturally sweet, slightly tart flavor makes them an excellent alternative to candy when you’re craving something sugary. Enjoy them fresh, sprinkle them over oatmeal, or eat them frozen for a cool, refreshing snack.

5. Plain Nonfat Greek Yogurt

Calories: Approximately 59 per 100 grams

Creamy, tangy, and packed with protein, plain nonfat Greek yogurt is a smart choice when you want something more substantial than fruit. A 100-gram serving typically contains approximately 59 calories and around 10 grams of protein, although nutritional values vary by brand. Its thick texture makes it feel indulgent without requiring added sugar. Try mixing in cinnamon, a few berries, or a splash of vanilla extract. Choose plain varieties rather than sweetened flavors to keep the calorie count predictable.

6. Watermelon

Calories: 46 per cup (152 grams, diced)

Few foods are as refreshing as cold watermelon on a warm afternoon. One cup of diced watermelon contains approximately 46 calories, thanks largely to its high water content. This juicy fruit also provides vitamin C and lycopene, a naturally occurring antioxidant pigment. Its sweet flavor makes it especially appealing when you’re craving dessert but want something lighter. Serve it in chilled cubes, add fresh mint, or squeeze a little lime juice over the top for an extra burst of flavor.

7. Apples

Calories: 95 per medium apple (182 grams)

An apple is a classic snack for good reason. A medium-sized apple contains approximately 95 calories and provides around 4 grams of fiber when eaten with its skin. Its crisp texture and natural sweetness make it an easy option for busy afternoons, road trips, or lunch breaks. Enjoy it whole, slice it with cinnamon, or refrigerate it for an extra-refreshing crunch. Portion size matters, though, since larger apples can exceed 100 calories.

8. Low-Fat Cottage Cheese

Calories: Approximately 81 per ½ cup (113 grams, 1% milkfat)

Cottage cheese is worth considering when you’re looking for a savory snack with plenty of protein. Some 1% milkfat varieties contain approximately 81 calories and 13 grams of protein per half-cup serving. Its soft curds and mild, slightly tangy flavor pair beautifully with cucumber slices, fresh herbs, and black pepper. You can also enjoy it with a little fruit for something sweeter. Since sodium and calorie levels vary among brands, check the nutrition label before choosing your favorite.

9. Oranges

Calories: 62 per medium orange (131 grams)

Sweet, juicy, and bursting with citrus flavor, oranges make an excellent snack when you need something refreshing. One medium orange contains approximately 62 calories and provides a generous amount of vitamin C. Eating the whole fruit also delivers fiber, making it a different nutritional choice from drinking a glass of strained orange juice. Peel one for a convenient afternoon snack, or add the segments to a fresh salad. Their bright flavor makes them particularly enjoyable when you’re craving something sweet.

10. Baby Carrots

Calories: Approximately 35 per 100 grams

Baby carrots offer a satisfying crunch without adding many calories. A 100-gram serving contains approximately 35 calories and provides beta-carotene, which your body can convert into vitamin A. Their naturally sweet flavor makes them delicious straight from the bag, especially when chilled. Pair them with a small portion of hummus or a yogurt-based dip for extra flavor. They’re also convenient for packing into lunchboxes or keeping in the refrigerator for a quick snack.

11. Kiwi

Calories: Approximately 42 per medium green kiwi (69 grams of edible fruit)

Don’t let kiwi’s fuzzy brown exterior fool you. Inside, this little fruit has vibrant green flesh, tiny edible seeds, and a delicious sweet-tart flavor. One medium green kiwi contains approximately 42 calories and provides vitamin C and fiber. Its juicy texture makes it especially refreshing when served cold. Cut it in half and scoop out the flesh with a spoon, or slice it over yogurt for a colorful breakfast addition.

12. Almonds

Calories: Approximately 81 per 14 almonds (14 grams)

Almonds are higher in calories than most fruits and vegetables, but a small portion can still fit comfortably under 100 calories. Around 14 almonds provide approximately 81 calories, along with unsaturated fats, vitamin E, and a little protein and fiber. Their rich, nutty flavor and firm crunch make them a satisfying option when you’re craving something savory. Choose plain or dry-roasted almonds, and measure your portion rather than eating straight from a large bag.

13. Part-Skim Mozzarella String Cheese

Calories: Approximately 83 per 28-gram stick

Cheese lovers don’t have to give up their favorite snack to stay under 100 calories. One 28-gram stick of part-skim mozzarella provides approximately 83 calories and around 7 grams of protein. Its mild, creamy flavor makes it enjoyable on its own, while the individually wrapped portions are convenient for work, school, or travel. Pair it with a few cucumber slices or cherry tomatoes for a little extra freshness. Check the package, since calories vary by brand and stick size.

14. Edamame

Calories: Approximately 94 per 75 grams, cooked and shelled

If you haven’t tried edamame as a snack, you’re missing out on a delicious source of plant-based protein. A 75-gram serving of cooked, shelled edamame contains approximately 94 calories and provides both protein and fiber. These young soybeans have a mild, nutty flavor and a pleasantly firm texture. Enjoy them warm with a little sea salt, toss them into salads, or season them with chili flakes. Frozen edamame is especially convenient because it can be prepared in just a few minutes.

15. Canned Light Tuna in Water

Calories: Approximately 87 per 80 grams, drained

For a savory snack with a substantial amount of protein, canned light tuna is hard to overlook. An 80-gram serving of drained light tuna packed in water contains approximately 87 calories and around 19 grams of protein, depending on the product. Its mild flavor pairs well with lemon juice, fresh herbs, and black pepper. Serve it over cucumber slices or lettuce leaves for a simple snack. Choose tuna packed in water rather than oil when comparing lower-calorie options, and follow FDA guidance on fish consumption because tuna can contain mercury.

Which Foods Under 100 Calories Are the Most Filling?

Not all low-calorie foods satisfy hunger in the same way. If you’re looking for protein, hard-boiled eggs, Greek yogurt, cottage cheese, edamame, and tuna are useful choices. Apples, berries, and oranges provide fiber and natural sweetness, while air-popped popcorn offers a larger volume of food for relatively few calories.

The best option ultimately depends on what you’re craving and how hungry you are. A piece of fruit may be perfect for a light afternoon snack, while a protein-rich option might be more appealing when your next meal is still several hours away.

Remember, there’s no need to keep every snack under 100 calories. A balanced eating pattern includes adequate energy, protein, healthy fats, fiber, and other essential nutrients.

Quick Calorie Comparison

Nutrition note: All calorie counts are approximate and refer to the specified portions and preparations. Values may vary depending on brand, variety, size, and preparation method. Added oils, dressings, and toppings are not included.

Sources and References

• USDA FoodData Central: https://fdc.nal.usda.gov/ — Food composition, calories, protein, fiber, and nutrient data.
• FDA — Advice About Eating Fish: https://www.fda.gov/food/consumers/advice-about-eating-fish — Recommendations on fish consumption and mercury exposure.
• Dietary Guidelines for Americans: https://www.dietaryguidelines.gov/ — Evidence-based guidance on balanced eating patterns.