30 Simple Snacks of 100 Calories or Less


A little while ago I started going to nutritionist Carlette Roberts for healthy lifestyle advice and she discussed with me the importance of small simple snacks. Having worked overseas in both America and England, she has been back in South Africa for about two years and now operates from Fourways, Johannesburg. Whether you want to lose weight, build muscle or just follow a healthy eating plan; Carlette is passionate about helping people live healthier lives.

Tasty simple snacks

I enjoy eating healthily but sometimes feel at a loss for how to make exciting healthy food and what quantities are best. So when I see a snack list that has items like chocolate (no. 7), sushi (no.9) and popcorn (no. 22) – I’m sold! That’s why I’m so excited that I get to share with you Carlette’s personal list of tasty and simple snacks of 100 calories or less.

  1. 1 Ryvita crisp bread with low fat cream cheese and cherry tomatoes OR sliced radishes OR sliced red/yellow peppers. Add fresh chives, parsley, coriander or basil to jazz it up!
  2. 30 grapes
  3. A handful of olives
  4. 3 thin slices of pineapple
  5. 1 cup blueberries
  6. 15g almonds
  7. 10g of 85% dark chocolate
  8. 25 pistachio nuts
  9. Two tuna nigiri sushi
  10. Two satsumas
  11. 6 dried apricots
  12. 8 cashew nuts
  13. 1 slice whole-wheat bread topped with two scrambled egg whites
  14. Slice one medium red pepper with 2 tablespoons of goats cheese
  15. ½ cup diced spanspek with ½ cup cottage cheese
  16. 10 baby carrots with 2 tablespoons of hummus. Add coriander, mint or parsley to jazz it up
  17. Dip 20 baby corn into soy sauce flavoured with herbs or chili
  18. One mini baby bel light cheese with ½ an apple sliced
  19. Watermelon and spinach salad – 1 cup raw baby spinach, with 1 tablespoon balsamic vinegar and ¾ cup diced watermelon
  20. Slice one large kiwi and top with unsweetened shredded coconut
  21. Toss 10 cooked prawns in 1 tablespoon lime juice, sprinkle with chili powder and salt
  22. Cheesy popcorn – toss 1 tablespoon grated parmesan cheese and a dash of cayenne pepper with 2 cups of freshly popped popcorn in a paper bag in the microwave
  23. Top a whole-wheat rice cake with 30g sliced avocado
  24. One whole-wheat rice cake topped with 2 teaspoons almond butter
  25. 1/3 cup Edamame beans
  26. ¾ cup frozen OR fresh mango
  27. ½ cup low fat yogurt with 1 teaspoon of sunflower seeds
  28. ½ medium baked potato with 1 heaped tablespoon salsa
  29. Frozen banana yoghurt – slice a banana in half, insert an skewer or lolly stick, dip it in low fat yoghurt and freeze it
  30. Smoked salmon pinwheel – spread 1 tablespoon low fat cream cheese onto one slice of smoked salmon and roll it up. Add chives or parsley to jazz it up.


Carlette recommends that you snack twice a day; in the morning around 10 – 11 am, and in the afternoon around 3 – 4pm. Choose snacks that best suit your taste and what works for you.

If you’d like to get in contact with her, you are welcome to send her an email at: carlette.roberts@gmail.com

Follow me on Instagram for more tasty posts 🙂

Looking for something indulgent? Try my Best Chocolate Brownie Mug Cake recipe, the perfect thing to satisfy those chocolate cravings!

Content: Peaches
List credit: Carlette Roberts
Header image credit: chuttersnap


  1. Melanie

    This is auch an amazing list, im bookmarking this post!

  2. Caroline

    Great list! As someone who has lost a heap of weight recently, I’m always looking for new ideas. Saving this for later.

  3. Savanna

    Got some new ideas for our snacks now! Thank you! Hopefully willl help me keep hubby on track!

  4. Wow this is helpful. I’m definitely pinning this ‘coz I’ve started eating healthy today!

  5. Allison

    Thanks for the tips!

  6. Becca

    The smoked salmon pinwheel sounds delicious! I’ll have to try that.


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