What 100 calories ACTUALLY looks like – it’s smaller than you think!


Experts recommend that eating just 100 fewer calories a day can help you lose weight

Researchers at Loughborough University looked at reasons why people gained weight and found that it was often caused by people eating extra hidden calories.

Eating the right snacks can sometimes prove to be the make or break of weight loss. The wrong type of snacks can easily blow out your calorie intake for the day.

However, it’s actually quite surprising how difficult it is to work out exactly what 100 calories look like on a plate, which is why so many people struggle with weight problems. For example, a store-bought muffin can contain as many as 500 calories!

What 100 calories REALLY looks like - it's smaller than you think!

Here’s what 100 calories looks like – it’s quite surprising….

It is not easy to see 100 calories on a plate and many foods can look very deceiving. For example, just ONE tablespoon of mayo is 94 calories!

We’re all guilty of mindlessly lathering sauce on our food without thinking about exactly what we’re eating.

Not many of us have just ONE Tim Tam or just a handful of Pringles.

While we’re not advocating obsessing over every single bite you put in your mouth The healthy mom, it’s really good to be aware of the calorie content of some seemingly harmless snacks.

They can add up quickly and blow your calories for the day!

These foods contain 100 calories

Small bag of plain chips 19 g – 97 calories

1 Tim Tam – 91 calories

1 small 18 gram Freddo Frog – 97 calories

1/2 serving of McDonald’s small fries – 110 calories

10 Pringles – 112 calories

1/5 of a Mrs. Mac Sausage Roll – 104 calories!!

1 tablespoon mayonnaise – 94 calories

1.5 Oreos – 100 calories

Healthy Mum comparisons


If you’re serious about shedding extra kilos, it’s important to plan for healthy snacks to get you through the day.

You also don’t want to feel deprived, so having some really tasty low-calorie snacks prepared and ready will ensure you stay on track with your weight loss goals – and won’t make you feel sluggish.

The 28 Day Weight Loss Challenge has loads of sweet and savory snacks that are super easy to prepare – and will keep you FULL.

Freddo Frog 35 grams – 187 calories vs Healthy Mummy Choc Brownie Bites – 89 calories


10 Pringles – 112 calories versus dried apple slices – 128 calories

What 100 calories REALLY looks like - it's smaller than you think!

6 Jatz Crackers – 117 calories vs. Parmesan Seed Crackers – 90 calories

What 100 calories REALLY looks like - it's smaller than you think!

10 Healthy Mom Snacks for Under 100 Calories

10 Snacks Under 100calories 900x506

1. Flourless Parmesan Seed Crackers – 90 calories

Go crackers over this delicious and easy to prepare snack. Perfect for baking on the weekend and storing in an airtight container ready for when hunger strikes. Why not make your favorite Healthy Mummy dip to go with these!

90 CALS Enough for 2, Preparation time 10 min, Cooking time 5 min

1/8 cup parmesan cheese, grated
1 tsp black or white sesame seeds
1 tsp chia seeds

1 Preheat oven to 200ºC. Line a baking tray with baking paper.
2 Mix all the ingredients together in a bowl.
3 Place an egg ring on the baking paper and sprinkle 1½ teaspoons of mixture evenly inside the ring, making a circular shape. 4 Repeat to make 6 circles. Carefully remove the egg ring(s) to leave only the circles of cheese on the tray. 5 Carefully place the baking sheet in the oven and bake for about 5 minutes or until the cheese is melted and the biscuits are golden brown. 6 Allow to cool before gently removing from paper. Three coconuts are one serving. Delicious served with a healthy dip or enjoyed alone. Store in an airtight container for 4-5 days.

2. Rich and indulgent Double Choc Bliss Balls – 64 calories

Bliss balls are a great healthy snack option. And these double chocolate bliss balls are perfect for the chocolate among us! The recipe is completely customizable and can be made to suit your taste and favorite flavors. You can try adding a little flavored extract like peppermint, for an “after-dinner mint” chocolate; add your favorite fruit and/or nuts for a tasty and crunchy experience, or roll in cocoa or shredded coconut instead of dark chocolate for an extra delicious treat.

Get the recipe here

3. Iced Cinnamon Rolls – 67 calories

OMG yum! You won’t believe they are only 67 calories each! That’s half the calories of the cinnamon rolls you see at the bakery. Make a double batch and store individually in the freezer for when you need a guilt-free snack to get you through the afternoon! Another delicious cinnamon roll recipe!

Get the recipe here

4. Paprika Roasted Chickpeas – 45 calories

Having a jar of these in the cupboard is a great way to ensure you always have a healthy snack on hand when needed. You can adapt the recipe if you fancy something sweet by swapping the paprika and salt for some brown sugar and cinnamon.

Serve: 1
Preparation time: 10 min
Cooking time: 30 min


  • ¼ cup canned chickpeas, drained
  • ¼ tsp extra virgin olive oil
  • ¼ tsp smoked paprika
  • a pinch of salt


  1. Preheat the oven to 180ºC.
  2. Drain chickpeas. Tip on paper towel and then gently rub to dry them.
  3. Transfer to a lined baking sheet.
  4. Drizzle with olive oil and toss to combine.
  5. Sprinkle with paprika and a pinch of salt and bake for 30 minutes.
  6. Allow to cool slightly to serve.

CLUE: Make extra and store in an airtight container in the pantry for up to a week.

5. Fruit and Nut Chocolate Clusters – 95 calories

Getting a good kick of protein and fiber in your snacks will ensure you feel full and satisfied. The fruit and nuts in this recipe will do just that, and the peanut and chocolate flavor combo makes these super healthy snacks taste AMAZING!

Get the recipe here

6. Salted Caramel Popcorn- 96 calories

These adorable popcorn cups tick all the boxes for movie night! This is a great healthy snack that the kids will love too and is great to serve at a birthday party. Make extra and store leftovers in the fridge in an airtight container for up to a week.

Get the recipe here

7. Mint Choc Bubble Crunch – 76 calories

This is one of our most popular recipes in the Healthy Mummy community. Ideal for preparing meals and perfect for the children’s lunch box too, as there are no nuts in the recipe.

Get the recipe here

8. Tzatziki Rolls – 85 calories

This is a very quick and easy snack to make. Keep all the ingredients ready to go in the fridge ad pantry and you can assemble in no time to avoid unhealthy options when you are in a hurry.

Serve: 1
Preparation time: 5 min


  • ½ Lebanese cucumber
  • 1 tsp reduced-fat feta
  • 1 tablespoon reduced-fat ricotta cheese
  • 1 teaspoon reduced-fat Greek natural yogurt 2 teaspoon mint leaves, chopped
  • pepper, to season
  • 2 whole grain crackers, e.g. Vita-Wheats


  1. Use a peeler to make wide ribbons of the cucumber.
  2. Create piles of cucumber ribbons and then lay them out next to a paper towel.
  3. Crush feta and mix with ricotta, yoghurt and mint. Season with pepper.
  4. Spread some of the feta mixture along the length of each cucumber ribbon you peeled.
  5. Roll the ribbons into rounds and place two on top of each biscuit.

9. Easy Chocolate Slices – 99 calories

One of the best things about The 28 day weight loss challenge is that chocolate is NOT off the menu!! With meal plans full of delicious recipes, including healthy versions of your favorite treats, you’re much more likely to stick to your goals. This easy chocolate chip is a great example of one of the many chocolate guilt-free snacks.

Get the recipe here

10. Coconut Oats & Peppermint Bites – 59 calories

Super tasty and easy to prepare, these Coconut Oats and Peppermint Snacks are a great budget snack that uses pantry staples. Store in the fridge or freezer so you always have them on hand.

Get the recipe here

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