Small scoop of ice cream

Surprise! Who would have thought ice cream would be on this list? A small portion of soft scoop ice cream has under 100 calories – light versions have even fewer calories. As a bonus, you’ll get some protein and calcium.

Popcorn

When you want a large snack with a small calorie count, popcorn delivers. Plain popcorn has around 100 calories in 20g. You have to chew it, so it's a satisfying snack too. It's also high in fibre, which can help you stay full longer.

Cottage cheese and melon

Plain cottage cheese is a protein powerhouse and like fibre, protein can help you stay full longer. Enjoy a 100g (or smaller) serving of reduced-fat cottage cheese plain or a smaller serving with fruit, such as a slice of melon or a small apple.

Crackers and cheese

Choosing wholegrain crackers or crackerbread is the key to this classic snack. The fibre will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut one thin slice of low-fat cheese and split it over around three crackers depending on your choice.

Small handful of almonds

When you need a snack on the go, there are few things more convenient than nuts. You can eat around 15g of almonds without hitting the 100-calorie mark. Plus, they're rich in fibre and protein, which help keep hunger at bay.

5 breadsticks

Breadsticks are also convenient when you're out-and-about. To stay around 100 calories, stick to five breadsticks, such as sesame.

 

Baked Apple

Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old favourite. Baked apples taste like dessert but provide the same vitamins and fibre as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.

 

Half a cheese-stuffed wholemeal pitta pocket

Here's one that's easy to make and gives you the satisfaction of biting into a sandwich. Take half a wholemeal pitta pocket and stuff it with a 30g scoop of ricotta cheese. The fibre and protein will help fill you up and is low in saturated fat.

Blueberry smoothie

A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Some shop-bought varieties come close to the 100 calories target, However, you can do better yourself by blending 75g low-fat yoghurt with four heaped tablespoons of blueberries and ice. Because it is cold, it takes longer to drink. Snacks that take more time to finish are often more satisfying.

Frozen mango cubes

You can buy fresh mango pre-packaged in chunks or cut up as much as 150g yourself and pop it in the freezer. Avoid mango in syrup which adds calories. It's a great way to get some of your 5-a-day, beta-carotene and fibre and still satisfy your sweet tooth.

 

Carrot batons with houmous

When you’re craving a satisfying crunch, cut up 100g of baby carrots into batons and dip with 25g of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged carrot batons are also available.

Low-fat yoghurt with sunflower seeds

Stir a teaspoon of sunflower seeds into a 100g serving of low-fat plain yoghurt. The seeds add plenty of texture but only 19 calories. The yoghurt is a good source of protein, and the entire snack is low in saturated fat. Choose unsalted sunflower seeds, especially if you are watching salt in your diet.
 

Fat-free Greek yoghurt with honey

Greek yoghurt is known for its creamy texture and high protein content. A 150g serving of fat-free Greek yogurt has a good helping of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals as little as 84 calories.  The best part is you may feel like you're eating dessert.

Half a small jacket potato with salsa

Microwave a small baked potato for an easy snack that's loaded with vitamin C, not with calories. Keep the skin, which is packed with nutrients. Spread a tablespoon of salsa on top to spice it up without significantly boosting the calorie count.

Small handful of pistachios

Don’t let the high fat content in pistachios scare you off - most of the fat is unsaturated or "good" fat. Eat around 20 pistachios, and you'll only take in 80 calories and less than a gram of saturated fat. Plus, they're rich in protein, fibre and several key vitamins and minerals. Aim for the unsalted variety.

Frozen banana lolly

If you’re looking for a creative way to add more fruit to your diet, try frozen banana lollies. Slice several peeled bananas in half and insert lolly sticks. Coat each half with an ounce of low-fat plain yogurt. Put them in the freezer, and soon you'll have ready-to-eat low-calorie treats. At just under 80 calories a time, this is a snack you can feel good about.

 

Small bowl of tomato soup

Tomato soup is full of helpful nutrients, but contains as little as 74 calories for a small bowl, low cholesterol and low saturated fat. Remember there are many varieties. Cream of tomato is significantly higher in fat and calories. Low salt varieties are a healthy choice.

Breakfast cereal as a snack

If you’re a cereal fan, try leaving out the milk for a convenient, low-calorie snack. Put handfuls of cereal into sandwich bags you can keep in the car or at work. Each serving can be as low as 70 calories and barely any saturated fat. Wholegrain cereals work well, but avoid very sweet varieties.

Grapes

Grapes are loaded with water, which means that a small bunch (100g) has only 62 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese and also contain some fibre.

 

Smoked salmon pinwheel

For a savoury snack under 60 calories, spread a tablespoon of low-fat cream cheese onto a 50g slice of smoked salmon and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though be wary of salt used to cure the salmon.

 

Not-so-super snacks

Don’t make a habit of snacking on 100-calorie packs of biscuits. These snack packs may be low in calories but they're also low in nutrients. It's better to make your snacks work for you by delivering protein, fibre or antioxidants.

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