100-Calorie Snacking Tips

Are you trying to pay more attention to how many calories you’re consuming in a day? You can do that and enjoy your food at the same time—don’t let counting calories ruin your meal. Most important, you'll want to keep track of calories while snacking because those calories can add up.

Why 100 calories? It's not really a scientific fact, but it's easy to do the mental arithmetic, and those calories are enough to satisfy as a snack. Here's what 100 calories will get you, with the best choice first, followed by an option which should be chosen with caution. It's not the worst, but viewed as a special-occasion choice.

If you want 100 calories in starch:
Max your calories with a medium baked potato (fist sized), scooped and fluffed with some chives (or about 12 fast-food size French fries).

If you want 100 calories in protein:
Max your calories with 3 to 4 slices of roasted chicken breast, without the skin (or about 1/4 cup of chicken salad).

If you want 100 calories of a salty or crunchy snack:
Max your calories with 10 whole dill pickles (or, about 8 to 10 potato chips).

If you want 100 calories of a dairy product:
Max your calories with a cup of nonfat, plain yoghurt and add your own berries (or about 1/2 cup of fruit-flavored yogurt).

If you want 100 calories of a condiment:
Max your calories with 2 portions of tomato salsa (or about 7 tablespoons of ketchup).

If you want 100 calories of fruit:
Max your calories with a whole fresh fruit (or about 6 to 8 ounces of 100-percent juice).

If you want 100 calories of chocolate:
Max your calories with a single serve, 100-calorie chocolate bar, and eat the whole thing (or about 1/2 or less of a normal bar of chocolate... but remember it's hard to eat only part of it!).