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11 Simple Snacks For 100 Calories or More

By Emilie Hebert, MS, dietitian-to-be 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 make?!” It’s 3 o’clock, your tastebuds are calling, and the afternoon signs of “hanger” are beginning to show … but you’re not really sure what to grab as a small nosh.

On top of that, you may be feeling a bit of food fatigue during the COVID-19 pandemic—I sure feel that way! Even as someone who studies and practices nutrition, I’m getting exhausted from deciding what to eat every day. If you’re feeling that way, don’t worry—it’s totally normal.

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 BAR Thins, yogurt and berries, and CLIF BAR Minis

Choose two of the four food groups for each snack

  • Carbohydrate. Carbohydrates give you energy. Look for fruits, vegetables, whole grains (oats, rice, quinoa), crackers, breads, pretzels, tortillas, popcorn, and convenient options like CLIF BAR® Minis.
  • 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. Look for options like avocados, olives, vegan cheeses, olive oil, nuts, and seeds.
  • Fiber. Fiber slows digestion and can help with feelings of fullness. Whole grains, fruits, or really any kind of vegetable (celery, cucumber, carrots, greens, tomatoes, bell peppers) will bring some filling fiber to snack time.

The possibilities are endless with this flexible snack formula! Don’t get too caught up in the details—just remember we want a balance of food groups in our snacks so we can nourish our bodies and help fuel our days.

Now, let’s get into the snack ideas! A 100-calorie snack may be helpful to grab when you’re not that hungry but want something small. For example, your next meal is within the next one to two hours, and you need a light snack to carry you through until then.

Six 100 Calorie Snack Ideas

  1. CLIF BAR® Thins – With 5g of sugar and a crispy, crunchy texture, these are an easy snack when you need something small.
  2. CLIF BAR® Coffee Collection Minis—not only are they a nutritious snack, but they also give you 65mg of caffeine* (equal to a shot of espresso**) for days you really need the extra boost.
  3. Carrots, celery, or cucumbers with ¼ cup of hummus – Customize your hummus dip by adding different herbs and spices like everything bagel seasoning, zaatar, or ranch seasoning.
  4. Two to three cups of air-popped popcorn with a drizzle of oil and nutritional yeast – 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 salt and pepper – This helps keep your energy levels steady with plenty of fiber.
  6. Half-cup plant-based yogurt, berries, and nuts or seeds – Look for yogurt with little to no added sugar.

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 hungrier than you usually are. Try not to judge your hunger levels or how much food you need to feel satisfied. Use your snack formula to build on your 100-calorie snack ideas by pairing with another food group.

Five 100+ Calorie Snack Ideas

  1. Chia seed pudding and CLIF BAR Thins – Chia seeds provide omega-3 fatty acids, plus they deliver lots of fiber in just 2 tablespoons. For every 2 tablespoons of chia seeds, adds ½ cup of plant-based milk. Customize it with fruit, nuts, seeds, nut butter, and cinnamon.
  2. Whole grain toast and avocado – Another customizable option is avocado toast! I like to top mine with some hot sauce and flaky sea salt, but you can also use cumin, everything bagel seasoning, or fresh herbs.
  3. Apple nachos with nut butter and dark chocolate chips – When you’re craving something a little sweet, elevate your apple game by adding a drizzle of nut butter and dark chocolate chips to combine protein, “good” fats, and carbs, and fiber all in one delicious snack.
  4. Bean and cheese quesadilla – Simply spread refried beans over a flour or corn tortilla, then sprinkle plant-based cheese on top. From here, you can microwave the quesadilla or quickly pan-fry it à la the viral TikTok tortilla trend.
  5. Mango Mint Smoothie – This creamy smoothie is made with bananas, mango, avocado, and protein powder. Fits the formula perfectly!

Intentionally snacking a few times per day (depending on our hunger level) can help keep energy levels steady so we don’t feel those intense crashes and spikes. Snacks also help us 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! Don’t get too caught up in the details—just remember we want a balance of food groups in our snacks so we can nourish our bodies and help fuel our days.

*Caffeine can range between 60–70mg. Not recommended for pregnant or nursing women, children under 18 years old, or people sensitive to caffeine.

**USDA reference database for 1 fl. oz. of espresso is 63mg of caffeine.