50-200 Calorie Good Choice Snacks

Don't be afraid of eating carbs. Carbs are your main source of energy you get from food. Yes, protein will help fuel your muscles which helps burn more fat, but fueling your body with carbohydrates will help speed up the metabolism so your muscles CAN burn more fat. Here are some easy under 100 calorie snacks and 100-200 calorie snack to choose from, both proteins and carbs.



Snacks 100 Calories or less
Food Portion/Size/Calories

Apple................................................. 1 medium............................... 60
Apricots.............................................. 3 medium............................... 53
Bean Salad......................................... ½ cup..................................... 88
Applesauce......................................... ½ cup..................................... 60
Banana............................................... 1 med..................................... 65
Blackberries........................................ ½ cup..................................... 39
Cauliflower......................................... 1 cup...................................... 25
Blueberries......................................... 1 cup...................................... 80
Bran Cereal........................................ ½ cup..................................... 65
Broccoli.............................................. 1 cup...................................... 25
Asparagus........................................... ½ cup..................................... 25
Green Beans....................................... ½ cup..................................... 25
Carrots................................................ ½ cup .................................... 25
Peppers.............................................. ½ cup..................................... 25
Cantaloupe......................................... 1 cup cubed............................ 60
Cherries.............................................. 12 large.................................. 63
Grapefruit........................................... ½ large................................... 61
Grapes................................................ 17 .......................................... 61
Honeydew.......................................... 1 cup cubed............................ 60
Nectarine........................................... 1 small.................................... 57
Orange............................................... 1 med..................................... 72
Peach................................................. 1 med..................................... 63
Peaches.............................................. ½ cup canned or frozen.......... 60
Pear.................................................... 1 med..................................... 65
Pears.................................................. ½ cup canned or frozen.......... 65
Plums................................................. 2 small ................................... 60
Raisins................................................ 2 Tbsp..................................... 57
Strawberries........................................ 1 ¼ cup.................................. 58
Cottage Cheese................................... 4oz ........................................ 96
Reduced Fat Cheese........................... ¾ oz....................................... 50
Fat Free cheese................................... 1 slice..................................... 31
Fiber One........................................... ½ cup..................................... 60
Puffed Kashi....................................... 1 cup...................................... 70
Whole grain total................................ ¾ cup..................................... 97
All Bran.............................................. ½ cup..................................... 80
All Bran with extra fiber...................... ½ cup..................................... 50
Post Bran Flakes.................................. ¾ cup..................................... 99
Quaker Crunchy Oat Bran.................. ¾ cup..................................... 90
Poached egg....................................... 1............................................. 75
Hard Boiled egg................................. 1............................................. 75
Gazpacho soup.................................. 1 cup...................................... 56
Onion soup........................................ 1 cup...................................... 58
Vegetable soup................................... 1 cup...................................... 72
Chicken noodle soup.......................... 1 cup...................................... 75
Minestrone soup................................. 1 cup...................................... 82
Chicken, rice & vegetable soup.......... 1 cup...................................... 90
Tomato soup....................................... 1 cup...................................... 85
New England Clam Chowder............. 1 cup...................................... 95
Refried Beans..................................... ½ cup..................................... 92
String cheese...................................... 1 ounce.................................. 80

Snacks 100-200 calories
Food/Portion/Size Calories

AdvoCare Chocolate Nougat Snack Bar...1 bar..................................140
AdvoCare Apple Cinnamon Breakfast Bar...1 bar................................200
Cream of Wheat................................. 1 cup .................................... 123
Oatmeal............................................. 1 cup..................................... 145
Corn Flakes with ½ cup 1% milk........ 1 cup..................................... 151
Bran Muffin........................................ 2.5 inch diameter................... 153
Fiber One with ½ cup 1% milk.......... 1 cup..................................... 171
Black Bean Soup................................ 1 cup..................................... 116
Lentil and Ham Soup.......................... 1 cup..................................... 139
Beef Soup........................................... 1 cup..................................... 170
Black Beans........................................ ½ cup.................................... 100
Kidney Beans...................................... ½ cup.................................... 104
Brown Rice......................................... ½ cup.................................... 108
Soy Nuts............................................. 1 ounce................................. 110
Yogurt, nonfat..................................... 8 ounces................................ 120
Trail Mix............................................. 1 ounce................................. 131
Mixed Nuts......................................... ¼ cup.................................... 190
Almonds............................................. 1 ounce................................. 172
Cashews............................................. 1 ounce................................. 164
Peanuts............................................... 1 ounce................................. 165
Cottage Cheese 1%............................ 1 cup..................................... 163
Cottage Cheese 2%............................ ½ cup.................................... 102
Baked Sweet Potato............................ 1 large................................... 162
Kashi GoLean Crunch......................... 1 cup..................................... 170
Multi-Grain Cheerios.......................... 1 cup..................................... 110
Wheat Chex....................................... 1 cup..................................... 180
Walnuts.............................................. 1 ounce................................. 185
Raisin and Nut Trail Mix..................... 1 ounce................................. 130
Trail Mix with Chocolate Chips.......... 1 ounce................................. 137
Cranberry-Nut Trail Mix...................... 1 ounce................................. 120
Pumpkin Seeds................................... 1 ounce................................. 148
Sunflower Seeds................................. 1 cup..................................... 168


Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss Expert.