Eat well
100 calorie snacks
Eat well
What does 100 calories look like?
BHF Senior Dietitian Tracy Parker shows how much you can eat for 100 calories, including fruits, veg, chocolate, cakes and crisps.
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Whether you’re looking for snacks, sweet treats or side options to go with a main meal, 100 calories can look very different depending on what you choose.
Some foods give you a much larger portion than others for the same number of calories.
This is because foods vary in calorie density – the number of calories they provide for a given weight.
Foods with more water or fibre have a low-calorie density, so you can eat more for 100 calories.
Foods higher in fat tend to be more calorie-dense, so a smaller amount provides 100 calories.
However, calorie density alone does not tell you how healthy a food is. This is because some nutritious foods, such as nuts, olives, hummus and yogurt, can also be high in calories.
This is what 100 calories looks like in 21 everyday foods – all pictured on the same, regular-sized plate.
1. Apple
A large apple has around 100 calories.
Unlike many less healthy snacks, you’ll also avoid high levels of salt and saturated fat. Plus, it provides fibre and counts towards your 5-a-day.
2. Brownie
The high levels of saturated fat and sugar in a chocolate brownie mean 100 calories is a little more than a mouthful.
If you want to enjoy a sweet treat, try baking your own so you can keep a closer eye on the contents.
- Try this strawberry and chocolate beetroot cake for a healthier take on a sweet treat at 200 calories a slice.
3. Banana
About 1.5 bananas provide around 100 calories and are a simple, convenient and satisfying snack.
It also puts you well on your way to reaching your 5-a-day.
4. Milk chocolate
You’ll only get 3.5 small squares of milk chocolate for 100 calories.
It also comes with high levels of saturated fat and sugar. That short, sweet fix will not fill you up like fruit can, which is also healthier for your heart.
- For a fruity, sweet treat, try our popular chocolate and banana cake for just over 100 calories per portion.
5. Blueberries
Blueberries make a tasty snack or topping for cereal or porridge.
Around 160g counts as 2 of your 5-a-day and is only around 100 calories, making it a great choice if you’re looking for a lower-calorie sweet snack.
- Learn more about porridge, plus healthy, tasty toppings to try.
6. Chocolate muffin
Unsurprisingly, you do not get much chocolate muffin for 100 calories, and it will not keep you satisfied for long.
If you’re looking for an energy boost, go for snacks with less sugar and fat and more fibre.
- Need inspiration? We have 15 healthy snack ideas to try.
7. Broccoli
You can have a generous portion of broccoli for around 100 calories, making it a great healthy savoury addition to a meal, whether raw or cooked.
It also provides fibre, vitamin C and folate.
8. Scotch egg
The high level of fat in a Scotch egg means just a quarter contains 100 calories.
While the egg provides protein, the meaty layer and fried coating can add saturated fat and salt.
9. Strawberries
Juicy strawberries are sweet and satisfying, and you can munch through a lot for 100 calories.
If you want to jazz them up a little, pair your portion (around 7 are enough for 1 of your 5-a-day) with plain, natural lower-fat yogurt rather than cream.
- Discover 5 healthy ways with strawberries.
10. Carrot cake
Cakes with a cream filling or topping are high in sugar and saturated fat, so just a small slice will set you back 100 calories.
11. Tomatoes
Cherry tomatoes have a low-calorie density, so 100 calories is a very large serving. They are a great option for sweetness without added sugar.
Enjoy a portion as a snack (around 6 cherry tomatoes), add to salads or roast them to bring out their sweetness.
- Find inspiration with 7 of our most delicious tomato recipes.
12. Crisps
Potato crisps are calorie-dense as they’re high in fat. They can be high in saturated fat and salt too, depending on the product.
It can also be easy to eat more than the suggested portion - particularly from a sharing bag - which can mean you can end up consuming large amounts of calories in one go.
13. Peppers
Peppers have a low-calorie density, so 100 calories is a large amount.
You can pack plenty into a heart-healthy meal or enjoy a large pepper, which counts towards 2 of your 5 a day, as a crunchy snack.
- Try our roasted tomato and red pepper pasta.
14. Pork pie
Pork pies are calorie-dense because both the pastry and pork filling are high in fat, including saturated fat.
Just a quarter of a small pork pie provides around 100 calories.
15. Sausage roll
The high fat content of a sausage roll means you only get a small portion for 100 calories.
- For a similar and much healthier pastry, try our spiced butternut squash and red onion filo tartlets.
16. Hummus
Hummus is calorie-dense because the oil and tahini (a paste made from sesame seeds) it contains are high in fat.
However, these ingredients mainly provide healthier unsaturated fats, while the chickpeas provide fibre and protein.
Choosing a reduced-fat version or making your own with less oil and tahini can reduce the calories.
17. Cheddar cheese
Cheddar cheese is calorie-dense because it’s high in fat, so 100 calories is only a small portion.
It also provides protein and calcium but can be high in saturated fat and salt, so aim for a portion around 30g.
Reduced-fat or reduced-salt versions can be a useful alternative.
- Love cheese? Check out our guide ranking the healthiest cheeses.
18. Full-fat yogurt
Yogurt can be a good base for a sweet snack or a breakfast topping, but the amount you get for 100 calories varies a lot.
This could be around 160g of plain natural yogurt (about 11 tablespoons) or 75g of full-fat Greek-style yogurt (about 5 tablespoons).
Check the nutrition information and choose plain, lower-fat yogurt with no added sugar if you want a larger portion for 100 calories.
19. Peanuts
Peanuts are calorie-dense because they’re high in fat, so you only get a handful for 100 calories. They also provide protein and mainly unsaturated fats.
Plain, unsalted varieties area better choice than flavoured or coated peanuts, which may contain added salt, sugar or oil.
- Read our guide on the best nuts to eat.
20. Oatcakes
Oatcakes provide fibre but are calorie-dense because they contain little water. This means 100 calories may be just 1 or 2 oatcakes, depending on their size.
Remember that toppings such as cheese or pâté will add further calories.
21. Olives
Olives are calorie-dense because they’re high in fat, although this is mainly the healthier unsaturated type.
Olives stored in brine can also be high in salt, so check the label and keep an eye on portion size.
- Discover 12 ‘healthy’ foods high in salt.
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