From the Rodale book, Your Perfect Weight:
Edit id 2324 One Hundred 100-Calorie Snacks
High-fat, high-calorie snacks can sabotage weight-loss efforts. Next time you can't resist those midmorning or late-night munchies, reach for one of the snacks listed below. The following list contains 100 low-fat, low-calorie snacks that will satisfy your hunger without sacrificing your figure. The number of calories and fat grams are based on averages of the brands available. Please check individual labels because some products may be higher or lower than these averages. | | | | | | % Calories | | Food | | Portion | Calories | Fat (g.) | | from Fat | | Animal crackers | 5 | 56 | 1.2 | 19 | | Apple | 1 med. | 81 | 0.5 | 6 | | Applesauce, | 1/2 cup | 53 | 0.1 | 2 | | unsweetened | | Apricots | 3 med. | 51 | 0.4 | 7 | | Bagel, plain | 1/2 | 82 | 0.7 | 8 | | Banana | 1/2 med. | 53 | 0.3 | 5 | | Bean salad | 1/2 cup | 90 | 0.3 | 3 | | Beets, pickled, | 1/2 cup | 75 | 0.1 | 1 | | canned, sliced | | Blackberries | 1/2 cup | 37 | 0.3 | 7 | | Blueberries | 1 cup | 82 | 0.6 | 7 | | Bran cereal | 1/2 cup | 60 | 0.5 | 8 | | Breadsticks | 2 | 77 | 0.6 | 7 | | Broccoli | 1/2 cup | 12 | 0.2 | 15 | | Candy corn | 10 pieces | 51 | 0.3 | 5 | | Cantaloupe, cubed | 1 cup | 57 | 0.4 | 6 | | Carambola | 1 med. | 42 | 0.4 | 9 | | (starfruit) | | Carrot | 1 med. | 31 | 0.1 | 3 | | Cauliflower | 1/2 cup | 12 | 0.1 | 8 | | Celery | 1 stalk | 6 | 0.1 | 15 | | Cheese, nonfat | 1 oz. | 40 | 0 | 0 | | Chestnuts, roasted | 34 (1 oz.) | 70 | 0.6 | 8 | | Chewing gum | 1 stick | 5 | 0 | 0 | | Chicken noodle soup, | 1 cup | 75 | 2.5 | 30 | | canned | | | | | | | % Calories | | Food | | Portion | Calories | Fat (g.) | | from Fat | | Chocolate pudding, | 1/2 cup | 92 | 2.7 | 26 | | instant, sugar-free | | Chocolate pudding | 1 | 79 | 1.9 | 22 | | pop | | Cornflakes | 1 cup | 100 | 0.7 | 7 | | Cottage cheese | 4 oz. | 90 | 1.0 | 10 | | Couscous | 1/2 cup | 100 | 0.2 | 2 | | Cranberries | 1 cup | 46 | 0.2 | 4 | | Cucumber, sliced | 1/2 cup | 7 | 0.1 | 13 | | Currants | 1/2 cup | 34 | 0.2 | 5 | | Dill pickle | 1 med. | 12 | 0.1 | 8 | | English muffin | 1/2 | 68 | 0.6 | 8 | | Fig | | 1 med. | 37 | 0.2 | 5 | | Fig bar | 1 | 53 | 1.0 | 17 | | Fortune cookie | 1 | 15 | 0 | 0 | | Frozen yogurt, nonfat | 1/2 cup | 100 | 0 | 0 | | Fruit and juice bar, | 3 oz. bar | 75 | 0.1 | 1 | | frozen | | Fruit bar | 0.8 oz. bar | 81 | 1.2 | 13 | | Fruit cocktail, | 1/2 cup | 40 | 0.1 | 2 | | water-packed | | Fruit-filled cookie | 0.75 oz. | 80 | 2.0 | 23 | | | cookie | | Fruit roll | 0.75 oz. | 73 | 0.6 | 7 | | Fruit salad | 1/2 cup | 67 | 0.1 | 1 | | Gelatin | 1/2 cup | 80 | 0 | 0 | | Gingersnaps | 2 | 59 | 1.2 | 18 | | Graham crackers | 2 | 66 | 2.6 | 35 | | Graham snacks | 11 pieces | 60 | 2.0 | 30 | | Grapefruit | 1/2 med. | 37 | 0.1 | 2 | | Grapes | 1 cup | 58 | 0.3 | 5 | | Guava | 1 med. | 45 | 0.5 | 10 | | Gummy bears | 3 | 20 | 0 | 0 | | Hard candy | 1 piece | 25 | 0 | 0 | | Honeydew melon, | 1 cup | 60 | 0.2 | 3 | | cubed | | Ice pop | 2 fl. oz. bar | 42 | 0 | 0 | | | | | | | % Calories | | Food | | Portion | Calories | Fat (g.) | | from Fat | | Jellied candy | 1 oz. | 100 | 0 | 0 | | Jelly beans | 10 large | 104 | 0.1 | <1 | | Kiwifruit | 1 med. | 46 | 0.3 | 6 | | Kumquat | 1 med. | 12 | 0 | 0 | | Licorice, red | 6 bite-size | 75 | 0.3 | 4 | | | pieces | | Life Savers | 1 | 9 | 0 | 0 | | Lollipop | 1 | 22 | 0 | 0 | | Mandarin oranges, | 1/2 cup | 76 | 0.1 | 1 | | canned | | Mango | 1/2 med. | 68 | 0.3 | 4 | | Marshmallow | 1 regular | 23 | 0 | 0 | | Melba toast | 2 pieces | 25 | 0.1 | 4 | | Mints | 1/4 cup | 100 | 0.6 | 5 | | Mulberries | 1 cup | 61 | 0.6 | 9 | | Nectarine | 1 med. | 67 | 0.6 | 8 | | Orange | 1 med. | 65 | 0.2 | 3 | | Oyster crackers | 10 | 33 | 1.0 | 27 | | Papaya | 1/2 med. | 58 | 0.2 | 3 | | Peach | 1 med. | 37 | 0.1 | 2 |
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