Low-sugar snacks

Snack portions of exactly 100 calories with the least sugar, so you avoid the spike-and-crash that drives cravings.

Top 5: Pumpkin seeds (whole, roasted) (0.0 g sugar), Shrimp (cooked) (0.0 g sugar), Bacon (0.0 g sugar), Chocolate chip cookies (0.0 g sugar), Glazed donut (0.0 g sugar).

Pumpkin seeds (whole, roasted)100 kcal = 67 seeds 0.0g sugar Shrimp (cooked)100 kcal = 15 large shrimp 0.0g sugar Bacon100 kcal = 1¾ slices 0.0g sugar Chocolate chip cookies100 kcal = 2 medium cookies 0.0g sugar Glazed donut100 kcal = ½ medium donut 0.0g sugar Chia seeds100 kcal = ¾ oz 0.0g sugar Trail mix100 kcal = ¾ oz 0.0g sugar Ground beef 85% lean (cooked)100 kcal = 1⅓ 3-oz patties 0.0g sugar Ground beef 93% lean (cooked)100 kcal = 1¾ 3-oz patties 0.0g sugar Sirloin steak (cooked)100 kcal = 2 oz 0.0g sugar Ground turkey (cooked)100 kcal = 1¾ oz 0.0g sugar Chicken thigh (roasted)100 kcal = ½ thigh 0.0g sugar Pork chop (cooked)100 kcal = ¾ chop 0.0g sugar Pork tenderloin (roasted)100 kcal = 2½ oz 0.0g sugar Pepperoni100 kcal = 10 slices 0.0g sugar Canned tuna (in water)100 kcal = ½ can 0.0g sugar Canned tuna (in oil)100 kcal = ⅓ can 0.0g sugar Cod (cooked)100 kcal = ½ fillet 0.0g sugar Tilapia (cooked)100 kcal = 1 fillet 0.0g sugar Sardines (in oil)100 kcal = 4 small sardines 0.0g sugar Crab (cooked)100 kcal = 3⅔ oz 0.0g sugar Lobster (cooked)100 kcal = ¾ cup 0.0g sugar Scallops (cooked)100 kcal = 3 large scallops 0.0g sugar Tempeh100 kcal = ⅓ cup 0.0g sugar Parmesan cheese100 kcal = 4¾ tablespoons 0.0g sugar Feta cheese100 kcal = 1⅓ oz 0.0g sugar Swiss cheese100 kcal = 1 slice 0.0g sugar Goat cheese (soft)100 kcal = 1⅓ oz 0.0g sugar Chicken liver (pan-fried)100 kcal = 1⅓ livers 0.0g sugar Cheddar cheese100 kcal = ¾ slice (1 oz) 0.1g sugar Potato chips100 kcal = 15 chips 0.1g sugar Sesame seeds100 kcal = 2 tablespoons 0.1g sugar Brie100 kcal = 1 oz 0.1g sugar Microwave popcorn (butter)100 kcal = 2¼ cups 0.1g sugar Popcorn (air-popped)100 kcal = 3¼ cups 0.2g sugar French fries (oven-baked)100 kcal = 8 fries 0.2g sugar Fried egg100 kcal = 1 large egg 0.2g sugar Black beans (cooked)100 kcal = ½ cup 0.2g sugar Pinto beans (cooked)100 kcal = ⅓ cup 0.2g sugar Ricotta (part-skim)100 kcal = ¼ cup 0.2g sugar Hummus100 kcal = 2¾ tablespoons 0.3g sugar Flaxseed (ground)100 kcal = 2⅔ tablespoons 0.3g sugar Hemp seeds100 kcal = 1¾ tablespoons 0.3g sugar Pork sausage (cooked)100 kcal = 1⅓ links 0.3g sugar Salami100 kcal = 2½ slices 0.3g sugar Kidney beans (cooked)100 kcal = ½ cup 0.3g sugar Whey protein powder100 kcal = 1 scoop 0.3g sugar Walnuts100 kcal = 7⅔ walnut halves 0.4g sugar Brazil nuts100 kcal = 3¼ Brazil nuts 0.4g sugar Hot dog (beef frank)100 kcal = ⅔ hot dog 0.4g sugar

Values per 100 calories, calculated from USDA FoodData Central.

Free printable

The 100-calorie cheat sheet

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.