100 cals

100 Calorie Fruits

1 cup (or 25) grapes
1 cup blueberries
2 cups strawberries
1 1/2 cups raspberries
2 cups watermelon
1 medium orange
1 medium banana
1 medium pear
1 medium peach
1 medium apple
1 medium apricot
1 medium nectarine
2 mandarin oranges
2 kiwis
Generous 1/2 cup of sweetened applesauce
1-cup unsweetened dried apricot halves, cooked
1 cup raw cherries, or 1/2 cup sweet in heavy syrup
1/4 cup Cranberry sauce
4 Dates, dried, pitted, whole
2 plums
25 cherries
1/2 cantaloupe
1 cup applesauce (unsweetened)
1/2 cup dried peaches or apricots
3 Tablespoons raisins
1 cup pineapple (75 calories)
1/2 cup canned pineapple
15 large olives
Most 4-ounce snack cups of fruit in their own juice are 70 to 100 calories
Try freezing fruits, especially bananas or grapes, for a refreshing treat

100 Calorie Vegetables

1 cup celery
1 cup carrots
1 cup sugar snap peas (25 calories)
1 cup cherry (or grape) tomatoes
1 cup zucchini, butternut or acorn squash
1/2 cup jicama
1/4 avocado
1 ear of corn
2 small artichokes (50 calories)
1/2 cup edamame in pods, salted
approx. 3/4 cup shelled edamame
1 dill pickle (10 calories)
4 medium tomatoes
4 cups cauliflower
12 oz. V-8 or other vegetable juice (80 calories)

100 Calorie Meats, Cheeses, Proteins

1 cup nonfat (skim) milk (90 calories)
1 ounce bleu cheese
slightly under 1 ounce cheddar cheese
1/2 cup 1% cottage cheese
Kraft Single (70 calories)
1 slice fat-free American cheese (30 calories)
1 stick of string cheese
1 Tbsp mayonnaise
1/2 Tbsp light mayonnaise
4 ounces turkey breast
4 ounces smoked salmon
2 tofu dogs
2 slices bacon
3 oz. tuna packed in water
3 sardines packed in water
Bacon, cooked, two slices
2 ounces (two slices) Chicken Roll, light meat,
1 Chicken Frankfurter
2 ounces boiled ham
Crabmeat, 3/4 cup canned or cooked
1 turkey frankfurter
1 hard-boiled egg (approx. 80 calories)
1 egg, fried or scrambled
3/4 cup egg substitute
1 Tbsp peanut butter
12 almonds
26 pistachios
2 Tbsp. sunflower seeds
5 pecans
3 walnuts
2 Tbsp. soy nuts
2 Tbsp. cashews
1 1/2 tsp almond butter

100 Calorie Breakfast Foods

1/2 cup oatmeal (80 calories)
1 ounce or 3/4 cup of non-sugary cereal such as Shredded Wheat or Total
1 single-serve pack Cream of Wheat

100 Calorie Food Partnerships

6 saltine crackers with 2 tsp peanut butter
8 oz. applesauce with cinnamon
1 cup sugar-free gelatin (Jello) with light whipped cream
1/2 apple with caramel dip
2 sliced tomatoes broiled with 2 Tbsp Parmesan cheese
1 string cheese stick dipped in 1 tsp spaghetti sauce
1 cup fat-free yogurt with 1 tsp sunflower seeds
Generous 1-cup serving of Minestrone
One cup tomato soup prepared with 1-percent milk (85 calories if prepared with water)
Vegetable soup - 1-1/8 cup with beef, chicken or turkey
1 rice cake with 1 Tbsp. sugar-free jam (45 calories)
1 cup minestrone soup with 1 saltine cracker
1 stalk of celery with 1 Tbsp light cream cheese
1 stalk of celery with 1 Tbsp peanut butter
1 cup baby carrots dipped in 2 Tbsp. light ranch dressing
1 cup jicama sticks dipped in salsa
1 cup melon served with 4 Tbsp. 1% fat cottage cheese
1 cup strawberries served with 6 Tbsp. nonfat yogurt
1 apple, baked and topped with 1 Tbsp nonfat or lowfat yogurt and cinnamon

100 Calorie Drinks

1 cup hot cocoa (powdered with water)
3/4 cup orange juice
1 cup skim milk
1 cup skim milk with no-calorie chocolate syrup
1 1/2 cup almond milk
2 cups tomato juice
1 can light beer
3/4 cup seltzer with 1/4 cup juice (35 calories)
1 packet sugar-free hot chocolate made with skim milk
8 ounces iced tea (unsweetened)

100 calorie desserts

1/2 cup fat-free ice cream
1/3 cup sherbet
3 ounces frozen yogurt (80 calories)
1 Dole Fruit Bar (70 calories)
1 Fudgsicle (60 calories)
1 homemade s’more (graham cracker with 1 marshmallow and 1 tsp chocolate syrup)
1 cup fat-free pudding
1 1/2 cups gelatin, such as Jello
8 ounces low-fat yogurt
2 Fig Newtons
5 Nilla Wafers
6 animal crackers

100 calorie candy

15 chocolate-covered raisins
4 Hershey’s kisses
1 ounce hard candy
4 Andes Mints
10 to 15 jelly beans
4 marshmallows
25 M&Ms