30 100-Calorie Snacks for Men: Tasty Options to Keep You Energized

Maintaining a balanced diet and keeping track of caloric intake can be challenging, especially when looking for satisfying and nutritious snack options. This article explores various 100-calorie snack options for men, providing a list of sample choices and a conclusion to help guide their snacking decisions.

10 Protein-Packed 100-Calorie Snacks

Greek yogurt:

A 2/3 cup serving of nonfat, plain Greek yogurt provides around 100 calories and ample protein to keep you satisfied.

14 almonds:

Packed with healthy fats and protein, almonds are a nutritious snack option.

Two hard-boiled eggs:

A great source of protein and essential nutrients, hard-boiled eggs are a convenient and filling snack.

Cheese stick:

Opt for a low-fat cheese stick for a satisfying, protein-packed snack.


A 2-ounce serving of canned tuna in water is a lean protein source that is easy to prepare and eat on the go.

Two slices of lean deli meat:

Opt for low-sodium turkey or chicken breast for a protein-rich snack.

1/4 cup of roasted edamame:

A plant-based protein option that is crunchy and satisfying.

1/2 cup of low-fat cottage cheese:

A protein-rich snack that can be enjoyed with fruit or vegetables.

Four turkey or beef jerky bites:

A convenient, high-protein option that doesn’t require refrigeration.

1/4 cup of shelled sunflower seeds:

A plant-based protein source that also provides healthy fats.

1/4 cup of pumpkin seeds:

A plant-based protein source that is also rich in minerals and healthy fats.

2 tablespoons of peanut butter with celery sticks:

A protein-rich snack that combines the crunchiness of celery with the creaminess of peanut butter.

1/2 cup of shelled pistachios:

A satisfying and protein-packed snack that is also rich in healthy fats.

1/2 cup of black bean salad:

A fiber-rich and protein-packed plant-based option that can be enjoyed cold.

2 ounces of smoked salmon:

A lean protein option that is also a good source of omega-3 fatty acids.

10 Fiber-Rich 100-Calorie Snacks

Apple slices with cinnamon:

Enjoy a small apple sliced and sprinkled with cinnamon for a fiber-rich, flavorful snack.

Carrot sticks and hummus:

Pair 1/2 cup of carrot sticks with 2 tablespoons of hummus for a satisfying and fiber-rich snack.

3 cups of air-popped popcorn:

A light and crunchy snack, popcorn is rich in fiber and low in calories.

One small banana:

A convenient and portable snack option, bananas are high in fiber and nutrients.

One slice of whole-grain bread with 1/2 teaspoon of honey:

A filling and fiber-rich snack that adds a touch of sweetness to your day.

1/2 cup of raspberries with 1 tablespoon of whipped cream:

A sweet and fiber-rich snack option.

2 cups of mixed raw vegetables with 1 tablespoon of light dressing:

A crunchy and fiber-rich snack that offers a variety of nutrients.

1 small baked sweet potato:

A fiber-rich and nutrient-dense snack that can be enjoyed plain or with a sprinkle of cinnamon.

1/4 cup of dried apricots:

A portable and fiber-rich snack option that provides natural sweetness.

1/2 cup of cooked oatmeal with a sprinkle of cinnamon:

A warm and fiber-rich snack option that can be enjoyed any time of the day.

1/4 cup of unsweetened applesauce with a sprinkle of cinnamon:

A fiber-rich and naturally sweet snack option.

1 small pear:

A portable and fiber-rich snack option that is also hydrating.

3/4 cup of whole-grain cereal:

Enjoy dry or with a splash of almond milk for a fiber-rich snack.

1/4 cup of granola:

Opt for a low-sugar granola for a fiber-rich and crunchy snack.

1/4 cup of unsweetened dried coconut:

A fiber-rich and tropical snack option that adds a touch of natural sweetness to your day.

Hydration-Focused 100-Calorie Snacks

Cucumber slices and tzatziki:

For a refreshing, hydrating snack, combine 1 cup of cucumber slices with 2 tablespoons of tzatziki.

Watermelon wedges:

Hydrate with a low-calorie snack by enjoying 2 cups of watermelon wedges.

Mixed berries:

Snack on nutrient-dense and hydrating options like 1 cup of strawberries, blueberries, and raspberries.

Cherry tomatoes:

Savor 1 1/4 cups of these bite-sized, hydrating, low-calorie, and nutrient-rich snacks.

Honeydew melon:

Relish 1 1/2 cups of this refreshing, hydrating, low-calorie, and nutrient-packed snack.

Strawberries and whipped cream:

Indulge in 1 cup of sliced strawberries with 1 tablespoon of whipped cream for a hydrating and sweet low-calorie treat.

Sliced cantaloupe:

Enjoy 1 1/2 cups of this refreshing and hydrating nutrient-rich snack.

Orange segments:

Opt for 1 cup of this citrusy, hydrating snack that supplies essential vitamins and minerals.

Bell peppers and salsa:

Crunch into 1 cup of sliced bell peppers with 2 tablespoons of salsa for a hydrating snack with a kick.

Sliced kiwi:

Taste the tangy richness of vitamins and minerals in 1 cup of this hydrating snack option.

Cucumber and light cream cheese:

Combine 1 cup of sliced cucumber with 1 tablespoon of light cream cheese for a hydrating, low-calorie, and creamy snack.

Mixed fruit salad:

Delight in 1 1/2 cups of this hydrating, nutrient-dense snack that offers natural sweetness.

Jicama and lime juice:

Crunch on 1 cup of sliced jicama with a squeeze of lime juice for a hydrating snack with a burst of citrus flavor.

Cubed pineapple:

Experience a tropical, hydrating treat with 1 cup of this vitamin and mineral-rich snack.

Mixed melon balls:

Refresh with 1 cup of hydrating melon balls, blending the flavors of watermelon, cantaloupe, and honeydew melon.


For men looking to maintain a balanced diet and monitor their caloric intake, these 100-calorie snack options offer a variety of satisfying and nutritious choices. By incorporating protein-packed, fiber-rich, and hydration-focused snacks into their daily routine, men can ensure they stay energized and fueled throughout the day.

Staying mindful of portion sizes and choosing nutrient-dense options will contribute to their overall health and wellness goals.

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