100 Calories Worth of Food

For most individuals, 400-500 calories is an appropriate calorie range for a meal. Many people prefer not to spend their day counting calories. One simple way to keep track of calories but to not actually counting them is by knowing what 100 calories look like. Below I have listed foods from a variety of food groups that show what 100 calories worth of food look like. These portions can be used as a guide for other, similar foods you may eat.

Protein Foods:
Lean meat, chicken, 2 ounces
Fish, tuna, 3 ounces
Egg, 1 large
Cottage cheese, 1%, ½ cup
Chickpeas, cooked, 1/3 cup
Milk, skim or 1%, 1 cup
Almonds, 14 whole
Cashew, 11
Peanut butter, 1 tbsp      

Carbohydrate Foods:
Oatmeal, cooked, ¾ cup
Pasta, cooked, ½ cup
Popcorn, air popped, 3 cups
Whole grain bread, 1 slice
Apple, 1 medium
Banana, 1 medium
Blueberries, 1 cup
Raisins, ¼ cup
Orange, 1 large

Snacks in Under 100 Calories

Snacks are a great way to insure you get enough calories in a day, a problem many of us do not have. However, snacking also helps keep our blood sugars even and metabolism going. Choosing healthful snacks are much more beneficial than those that are less than so. Monitoring the calories you take in from snacks can be an important part of any diet. Too much snacking can lead to eating excess calories and cause unwanted weight gain.

One way to control snacking is to know how many calories are in a serving of your favorite healthful snacks. Great snacks under 100 calories are listed below for your convenience:

1 cup blueberries= 85 cal

1 medium apple= 70 cal

1 small banana= 60 cal

2 cups popcorn= 95 cal

1/2 cup oatmeal= 75 cal

1 sheet graham crackers= 55 cal

1 cup carrots= 25 cal

1/2 medium cucumber= 20 cal

1/2 cup fat free fruit yogurt=85 cal

1 oz reduced fat cheese= 80 cal

3/4 oz sharp cheddar= 90 cal

1.5 oz chicken breast without skin= 70 cal

1 oz deli turkey breast= 30 cal

1 large egg= 75 cal

13 almonds= 90 cal

1 Tbsp peanut butter= 95 cal