Snacking doesn't have to be a battle between what tastes good and what's actually good for you. These 12 under 100 calorie snacks prove you can keep it light, satisfying, and delicious (no sad rice crackers required).
We all love to snack, and these days, the demand for natural ingredients, high-protein, low-sugar options has never been higher. Whether you're packing lunchboxes, surviving the 3pm desk slump, or just hunting for a better evening snack, this list has you sorted.
Key Takeaways
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All 12 snacks on this list come in under 100 calories per serve
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Most are naturally gluten-free or allergy-friendly
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A mix of fresh, whole food, and convenient packaged options so you're covered at home and on the go
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Satisfying snacks combine fibre, protein, or healthy fat, not just low calories
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Look out for Shary's fruit and veggie crisps when you need a no-fuss, portion-controlled option
Why 100 Calories Is a Useful Benchmark
100 calories isn't a magic number, but it's a practical one. A snack in that range is enough to take the edge off hunger without taking away from your main meals. The catch? Not all under 100 calorie snacks are created equal. A handful of jelly beans can clock in under 100 calories, but they won't keep you full for more than ten minutes.
The snacks worth reaching for combine fibre, protein, or healthy fat with that calorie ceiling. That's what separates a satisfying snack from one that just delays the inevitable biscuit raid.
12 Under 100 Calorie Snacks Worth Eating
1. A Medium Apple (~95 calories)
Hard to beat for simplicity. Apples are high in fibre and water content, which means they fill you up more than the calorie count suggests. Fresh fruit is the most popular snack choice in Australia. Pack one in your bag, keep a bowl on your desk, and it's a zero-prep, healthy guilt-free snack every time.
2. Celery Sticks with Hummus (~80 calories)
About four celery sticks with two tablespoons of hummus come to about 80 calories, making it a much more interesting option than plain veggies alone. The fibre from the celery and the protein and healthy fat from the hummus mean this one actually keeps hunger at bay. It's also a solid option if you're avoiding gluten or nuts.
3. A Hard-Boiled Egg (~70 calories)
One hard-boiled egg is roughly 70 calories and packs 6 grams of protein. Protein is the most satiating macronutrient, so a single egg goes a long way as a mid-morning or afternoon snack. Batch-cook a few at the start of the week and keep them in the fridge for grab-and-go convenience. Sprinkle with a little paprika if plain doesn't do it for you.
4. Greek Yoghurt, Plain (~60 calories per 100g)
Plain, low-fat Greek yoghurt is one of the better healthy guilt-free snacks for people watching calories, because it delivers a serious protein hit without much fat or sugar. Stick to the plain variety, as flavoured yoghurts can sneak in quite a lot of added sugar. Add a small handful of berries to keep it under 100 calories while boosting fibre and antioxidants.
5. A Cup of Strawberries (~50 calories)
A full cup of strawberries is around 50 calories, which means you're getting a generous, satisfying portion for very little caloric cost. They're naturally sweet, high in vitamin C, and easy to pack. Kids love them too! A bowl of strawberries is one of the easiest ways to get fruit into lunchboxes without any pushback.
6. Freeze-Dried Fruit Crisps (~60–90 calories per serve)
Freeze-dried fruit delivers intense fruit flavour without added sugars, preservatives, or artificial colours. A serve of mixed fruit chips sits well within the under 100 calories mark, and the crunchy texture makes it feel far more snack-worthy than a piece of fresh fruit when you're after something a bit more fun. These are particularly good for kids' lunchboxes, travel, and desk snacking, where fresh fruit isn't always practical.
7. 20 Pistachios (~80 calories)
The act of shelling pistachios actually slows you down and helps with portion awareness, something that's handy when you're a habitual overeater of nuts. Twenty pistachios come in at around 80 calories and deliver protein, fibre, and healthy fats. They're satisfying, tasty, and a much better office snack than a packet of chips. Just buy the unsalted variety to keep sodium in check.
8. Edamame (½ cup, ~95 calories)
Half a cup of shelled edamame is around 95 calories and one of the more protein-dense snacks under 100 calories you can find. Edamame is a complete protein, meaning it contains all nine essential amino acids. You can find them in the frozen section of most Coles and Woolworths. Microwave straight from frozen, add a pinch of sea salt, and you're done.
9. A Small Banana (~90 calories)
A small banana is around 90 calories and comes in its own handy packaging. It provides natural sugars alongside fibre and potassium, making it a smart energy pick-up when you're flagging in the afternoon. It's one of the easiest, most portable snacks under 100 calories in Australia, and you don't need to worry about allergens.
10. Veggie Crisps (~70–90 calories per serve)
Not all veggie crisps are equal. Many supermarket varieties are still fried and salted to the same level as regular chips. The better option is freeze-dried or vacuum-cooked veggie crisps, where the crunch comes from the drying process rather than a deep fryer. Shary's range of veggie crisps is made from real vegetables with no artificial additives, and most serve sizes come in well under 100 calories. They're one of the better healthier alternatives to salty snacks when you want that crunch without the guilt.
11. Cucumber Slices with Cottage Cheese (~70 calories)
A cup of cucumber slices with two tablespoons of cottage cheese is around 70 calories, surprisingly filling, and packed with water and protein. It's a savoury option that works well as a desk snack or afternoon pick-me-up. Cucumber is about 95% water, which helps with hydration alongside hunger.
12. Air-Popped Popcorn (2 cups, ~60 calories)
Two cups of plain air-popped popcorn are around 60 calories and one of the most satisfying, healthy, guilt-free snacks going. The volume means it takes longer to eat than most snacks at the same calorie count, and it's a whole grain with a reasonable amount of fibre. Season with smoked paprika, nutritional yeast, or a tiny pinch of cinnamon instead of butter and salt.
How to Make Snacking Under 100 Calories Work
Calorie counting on its own doesn't tell the whole story. The snacks on this list that will serve you best are the ones that combine low calories with protein, fibre, or healthy fat, so you're not hungry again twenty minutes later.
A few practical tips:
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Portion upfront. Measure out your snack rather than eating directly from a bag or container. Even with snacks under 100 calories, portion creep is real.
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Read labels on packaged options. A product can be under 100 calories and still be full of additives, artificial sweeteners, or an ingredients list that reads like a chemistry exam. Real ingredients matter.
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Think about the full snack gap. If there are four hours between meals, a 60-calorie cucumber situation probably won't cut it. Pair it with a protein-rich option to bridge the gap properly.
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For kids, variety wins. Rotating between fresh fruit, veggie sticks, and packaged options like freeze-dried crisps keeps things interesting and avoids the lunchbox-refusal situation most parents know too well.
The Best On-the-Go Option for Busy Australians
Fresh snacks are great at home. They're less practical for commuting, for sports games, or for school bags. For those moments, a well-made, packaged snack is the sensible solution, as long as it's actually clean. That means checking for minimal ingredients, no artificial nasties, and a serving size that lands under 100 calories.
Shary's low-calorie gluten-free snacks tick all of those boxes. Made from real fruit and vegetables, vegan, gluten-free, and available in individual serve sizes, they're easy to throw in a bag and genuinely good to eat. Kids love them, adults come back for more, and you're not stressing about what's in them.
Want to find your new favourite? Browse Shary's healthy snack range and find your go-to for home, work, or on-the-go.