100 Calorie Snacks to Keep Your Blood Sugar in Check

Thirty 100 Calorie Snacks to Keep Your Blood Sugar in Check

Keeping your blood sugar in check is an important task to help you feel and live your best. Snacks may be needed prior to exercise or when meals are delayed. A combination of protein, carbohydrate, and fat can help keep blood glucose levels on track. Excess snacking or the wrong types of snacks –can lead to blood glucose spikes, excess calories and weight gain. For a healthy balance, here are several 100-calorie options.

  1. Low moisture, part skim string cheese and about 10 small grapes. (cheese~60-70 kcal, grapes~ 35 kcal)
  2. 2 tablespoons hummus and 1/2 cup of mixed carrots, peppers, cucumbers, or other veggies for dipping. (hummus~70 kcal, mixed veg~25 kcal)
  3. 1/4 cup of 1% low-fat cottage cheese with ½ cup mixed fruit of your choice. (cottage cheese~40 kcal, fruit~40-60 kcal, depending on fruit used)
  4. 3/4 cup of unsweetened soymilk (or other comparable milk alternative) and ½ scoop of sugar-free vanilla protein powder, pulse in the blender. (soymilk~60 kcal, protein powder~45-55 kcal)
  5. Half of a whole wheat English muffin with 1 tablespoon low-fat ricotta, sprinkled with cinnamon. (English muffin~60-70 kcal, ricotta~30 kcal, cinnamon~ negligible)
  6. 1 cup of jicama sticks, dipped in 2 tablespoons salsa mixed with 2 tablespoons bean dip. (jicama~45 kcal, salsa~10 kcal, bean dip~35 kcal)
  7. 1 brown rice cake spread with ¼ of a small avocado, sprinkled with cumin and salt. (rice cake~35 kcal, avocado 50-70 kcal, cumin~ negligible)
  8. ½ cup of shelled edamame, sprinkle with salt or lite soy sauce. (edamame~80 kcal, soy sauce~ 4-8 kcal)
  9. Smear mustard over 2 whole-wheat crackers and top each with a folded slice of turkey deli meat. (mustard~2 kcal, crackers~30 kcal, turkey~ 2 slices is around 40 kcal)
  10. Hard-boiled egg, sliced and spread over two 100% whole grain crackers. See cracker’in the code for the best cracker choices. (egg~70 kcal, 2 crackers~30 kcal)
  11. 2 ounce of canned tuna mixed with ½ teaspoon mustard, 1 tablespoon plain non-fat Greek yogurt, salt and pepper, spread over 2 whole grain crackers. (tuna~70 kcal, mustard~2 kcal, yogurt~7 kcal, crackers~30 kcal)
  12. 1 cup of fresh mixed berries with 1/4 cup vanilla yogurt, sprinkle with cinnamon for a little spice. (berries~ 60 kcal, yogurt~ 50 kcal)
  13. 2 cups air-popped popcorn sprinkled with garlic powder and 2 tablespoons parmesan cheese. (popcorn~ 60 kcal, cheese ~40 kcal, garlic powder~ negligible)
  14. ½ sliced medium apple with 1 slice of low-fat cheddar cheese. (apple~ 50 kcal, cheese~50 kcal)
  15. Black bean salad, mix ½ can of black beans (rinsed and drained) with ½ green pepper, ½ small avocado, and 1 chopped tomato with juice of 1 lemon and 1 minced garlic clove, divide into 4 servings to keep it at 100 calories. (black beans~ 195 kcal, pepper~12 kcal, avocado~150 kcal, tomato~22 kcal, lemon juice~12 kcal, garlic~ 4 kcal, 95 kcal per serving)
  16. 12 whole almonds or 25 unsalted pistachios with 1 tablespoon dried cranberries. Try eating your pistachios frozen –they’re out of this world! (almonds~72 kcal, pistachios~ 75 kcal, cranberries~26 kcal)
  17. 3 dried figs with 1 tablespoon blue cheese and drizzle of honey. (figs~60 kcal, cheese~ 36 kcal, honey~ 1/2 tsp is around 11 kcal)
  18. ¼ cup pinto beans, smashed with 1 tablespoon salsa and served with 5-7 blue corn tortilla chips. (beans~60 kcal, salsa~5 kcal, 7 chips~ 42 kcal)
  19. Small banana rolled in 1 teaspoon of raw cocao nibs. (Banana~ 90 kcal, cocoa powder~ 21 kcal)
  20. Turkey roll-ups, spread 1 tablespoon onion and chive cream cheese (divided) over two slices of deli turkey meat and roll up. (turkey~ 40 kcal, cheese~ 40 kcal)
  21. Caprese skewer, take 2 mini fresh mozzarella ball, 2 cherry tomatoes, and 2-3 basil leaves and put them on a skewers, sprinkle with salt, pepper, and a drizzle of both balsamic vinegar and olive oil. (cheese~50 kcal, tomatoes~ 6 kcal, basil~ 2 kcal, balsamic~ 7 kcals, olive oil~20 kcal)
  22. 5-10 shrimp (depending on size) and 2 tablespoons cocktail sauce. (shrimp~ 30-50 kcal, cocktail sauce~ 50 kcal)
  23. English muffin mini-pizza, spread a tablespoon of tomato sauce over half of whole-wheat English Muffin, sprinkle with 1 tablespoon shredded low-moisture part skim mozzarella cheese, and warm in the microwave for 20 seconds. (tomato sauce~ 20 kcal, English Muffin~ 60-70 kcal, cheese~ 25 kcal)
  24. 1-2 oz. of turkey jerky, look for low sodium varieties. (around 80 kcal for 1 ounce)
  25. Cook 2 egg whites and serve over a piece of whole-wheat toast, skip the butter! (egg whites~ 35 kcal, whole wheat bread slice~ 70 kcal)
  26. 8 oz skim or 2% milk or soy latte, if you need a caffeine boost! (starbucks is around 85 to 100 kcal)
  27. ½ a whole-wheat mini bagel, smeared with ½ tablespoon cream cheese, and 2 pieces of smoked salmon (about 1 ounce). (bagel~ 50 kcal, salmon~30 kcal, cheese~ 25 kcal)
  28. ½ tablespoon chocolate hazelnut spread and five wheat thin crackers. (chocolate spread~ 50 kcal, crackers~ 45 kcal)
  29. 1 cup shredded carrots, 1 cup chopped cucumbers, a teaspoon of olive oil and balsamic vinegar. (carrots~ 45 kcal, cucumbers~16, balsamic~ 7 kcals, olive oil~40 kcal)
  30. 1 cup of sliced cucumbers with an ounce of feta cheese and a couple of drops of red or white wine vinegar. (cucumbers~ 16 kcal, feta~ 75 kcal, vinegar~ negligible)

Snacking can be part of a healthy diet if you choose wisely. There are several packaged crackers, chips, and cookies that come in 100-calorie packs available, but don’t be fooled. These snacks are unsatisfying because they offer little, if any, healthy nutrients and are mostly packed with refined flours and sugar, which could spike your blood sugar. Before snacking ask yourself if you’re truly hungry. First evaluate if you’re stress eating (hyperlink to stress eating article), drink a glass a water or evaluate if you’re blood glucose is low.

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