When trying to lose weight, you can appreciate all foods, but some may be more beneficial than others. This is due to the fact that not all calories are created equal. For instance, your body will respond differently to 100 calories from soda versus salmon.
Creating a calorie deficit may be the most essential factor for weight loss, but the manner in which you achieve this deficit can impact your results. We’ve compiled a list of the 10 best 100-calorie munchies for weight loss because selecting the right items can be difficult.
When purchasing refreshments with weight loss in mind, there are several factors to consider. A 100-calorie snack is sufficient to suppress your appetite, although it may result in smaller portions for certain foods. To make the most of 100-calorie treats, choose those that are high in fiber and protein.
These nutrients increase satiety, and research indicates that they can reduce subsequent food intake, thereby assisting with weight loss. Vegetables are a great addition to snacks because they are low in calories and provide a substantial quantity of volume.
1 Peanut Butter
One tablespoon of peanut butter contains 96 calories and is a delectable food that can be eaten smooth or with crunchy peanut pieces. A study published in the journal Nutrients in 2022 found that eating lightly salted peanuts twice daily prior to meals leads to weight loss.
Similar improvements in glycemic response were also observed when peanut butter was utilized. To keep your refreshment under 100 calories, pair your tablespoon of peanut butter with celery or jicama, which are low in calories.
2 Hummus
Traditionally made with garbanzo beans, tahini, olive oil, and other spices, hummus is an appetizing snack dish that is high in fiber and contains beneficial fats. There are around 82 calories in two tablespoons of hummus, which leaves you with a few more calories to enjoy your dip with a significant serving of carrots, bell pepper, or cucumber.
Adding a dash of fresh lemon juice and a sprinkle of smoked paprika to your hummus will enhance its flavor while adding minimal calories.
3 Mozzarella Cheese
Part-skim mozzarella cheese is an excellent source of protein for a nibble. Part-skim products contain less cholesterol, allowing you to consume a larger portion within a 100-calorie limit.
Due to the fact that 85 calories are contained in a third of a cup, this is an excellent choice for a snack that will keep you full in between meals. You might enhance the amount of fiber in your refreshment by including some raw veggies in it, or you could eat a tiny melon wedge with your cheese for an additional 20 calories and some natural sweetness.
4 Greek Yogurt
Plain, nonfat Greek yogurt is an additional protein-rich sustenance. A cup of approximately 5.5 ounces contains 92 calories and 16 grams of protein.
Add a handful of berries to your 100-calorie refreshment and sprinkle with cinnamon to enhance its flavor. If you are looking for a savory refreshment, omit the cinnamon and berries and replace them with ranch seasoning and raw vegetables.
5 Eggs
Because a big egg only has 72 calories, you can use it as part of a balanced snack that also includes other foods by combining them. Eggs are well-known for their high protein content, and in addition, they contain lipids that induce a feeling of fullness in the stomach.
One large egg contains 72 calories, allowing you to combine it with another food to create a healthy snack. Eggs are well-known for their high protein content, and they also contain satiety-inducing lipids.
If you are in a hurry, boil an egg in advance and savor it with a quarter cup of blueberries. For a flavorful, protein-rich nibble, top a scrambled egg at home with about 2 tablespoons of part-skim shredded mozzarella and hot sauce.
6 Tuna
A can of mild tuna, which weighs 107 grams, has a calorie content of about 100. Because it contains an incredible 20 grams of protein, this snack will surely keep you satisfied until the following meal. You may either get plain pouches and then add your own spices, hot sauce, or a dash of lemon juice to them, or you can go for flavored pouches that will enhance the flavor.
100-calorie snack served over cucumber segments or in romaine lettuce leaves.
A dietitian recommends eating these high-fiber snacks daily for weight loss.
7 Avocado
With its abundance of healthy fats and fiber, avocado makes for a wholesome snack. A third of an avocado contains 107 calories and can be consumed alone or with basic seasonings.
Add some tang to your avocado with a squeeze of lemon, or simply sprinkle with sea salt, Everything But The Bagel Seasoning, or a sprinkling of hot sauce.
8 Beef Jerky
When you are pressed for time and don’t have much opportunity to prepare food in advance, this is an excellent choice to consider. Jerky is available in a wide variety of flavors, and it is high in protein content. It is a fulfilling alternative due to the fact that one serving contains 82 calories and roughly 7 grams of protein combined.
Choose low-sodium varieties of jerky whenever possible. Additionally, watch out for added sugar, as some varieties may contain more than others.
9 Edamame
Edamame, on the other hand, is an exception since it contains a relatively high amount of protein. There are 109 calories and 11 grams of protein in a serving size of edamame pods which is equal to 100 grams, which is a little less than a cup.
Before removing the beans from their stalks, dunk them in soy sauce or sprinkle them with sea salt. You can purchase frozen edamame pods and defrost them overnight in the refrigerator before consuming them as a savory nibble. If you’d like to savor your snack sooner, you can also place your frozen pods in boiling water for a couple of minutes.
10 Popcorn
Three tablespoons of air-popped popcorn contains 92 calories, making it a snack with a high volume-to-calorie ratio. Three bowls of popcorn contain just under four grams of fiber, giving it a high satiety value despite its low protein content.
In addition, three glasses of food will take longer to consume, thereby extending the time between meals. A light sprinkling of grated Parmesan cheese on top of your bowl of popcorn will add 10 calories and a wonderful flavor boost.
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