This is what 100 Calories of Healthy Food looks like
1.Almonds- 2 tablespoons whole, raw
When you have food cravings in-between meals, it would be smart to eat 5-6 almonds. Almonds are rich in nutrients and provide ample amount of energy to fuel your body for the day or until the next meal. Almonds provide healthy amount of fat, protein and fiber making it a food snack option. Consuming almonds reduces hunger and lowers the post meal glucose levels without causing any weight gain. Controlling the portion you eat plays a crucial role in managing your calorie intake and a 100 calorie portion of 2 tablespoons of almonds is enough for snacking.
2.Radishes – ~625 Gram
Radish is known to reduce cholesterol levels as it contains sitosterols a compact that helps in the process. Radish is also known to reduce the body temperature during the summers. It helps relieve pain in the throat during colds, process foods and cleans the digestive track. This humble vegetable has good amounts of Vitamin C and a small amount of folate. A 100 gram radish has 16calories and 2 gram vegetable fiber.
3.Raw Green Beans- 60
Raw green beans are a nice and nutritious snack that is low in calories, but rich in a variety of vitamins and minerals. Eating them raw is beneficial as cooking beans removes good nutrients. 100grams of raw green beans has just 31 calories and 2.7 grams of fiber. If you are into losing weight, then consuming raw beans will be beneficial as they help fill you up, but without the excessive calories. They are even safe for diabetics even though they may taste slightly sweet because they contain 3.25 grams of natural sugar per cup. Raw beans are rich in Vitamin C, A, E, B-Vitamins, Riboflavin, thiamin, folate, niacin and B-6. Beans are rich in iron, making it extremely good for women. Raw beans provide 1/8th of the iron you need every day.
4.Canned Red Kidney Beans- 82
Kidney beans are a variety of common bean native to Central America. Kidney beans are a major source of protein and are available in different forms. They are used in traditional dishes and eaten well cooked. Raw red kidney beans are toxic and unhealthy. They also come in a variety of patterns and colors. Kidney beans are rich in carbohydrates and fiber. They are a good source of protein too. A cup of boiled red kidney beans contains 15grams of protein, but the nutritional quality of protein in beans is much lesser compared to animal protein. It is also referred to as the poor man’s protein and is the richest source of plant based protein. Kidney beans also have vitamins, minerals, fibers and carbohydrates in significant quantities. They are even useful in weight loss diet while promoting colon health and maintaining the blood sugar levels. Red kidney beans should always be eaten well cooked and never raw.
5. 2 Cubes 1 Ounce) of Low-Fat Cheddar Cheese
Cheddar, Swiss and other hard cheese have around 100 calories per ounce. Low fat cheese may not be as tasty as the regular cheese and may feel rubbery too. This cheese has some healthy fats and the muscle building proteins for growth. The ideal cheddar cheese would be the full fat one instead of the low fat cheese as the amount of protein will be much higher and the difference in fat is miniscule.
Dried figs are a great food if eaten in moderation. Any kind of dried foods are loaded with fructose. Fructose unlike sucrose or glucose doesn’t increase the glucose levels, but is known to get converted to fat leading to an increase in your stored body fat. So, it is safe to consume not more than 5-6 dried figs a day. It will give you around 20-25 grams of carbohydrates. They are rich in calories and a 100 gram dried figs has around 220 calories approx, so it is best to eat them in moderation if you are watching your calories.
7. 4.Sardines Canned in oil, drained
Sardines are canned in different ways. Sardines in oil are a rich source of amino acids vitamins, proteins, and the essential fatty acids. These essential nutrients are effectively used by the body to reduce inflammation, build and maintain bones and support the nervous system. Sardines are a rich source of Vitamin B12, which can reduce the risk of cardio vascular diseases. The nutrient contents are similar whether they are packed in water or in oil.
8.Sundried Tomatoes – 20
Tomatoes tend to deteriorate once they are picked and this is because of the high moisture content. A cup of 20 sundried tomatoes has around 100 calories. They are rich in proteins, fiber and antioxidants. It is also rich in Vitamin A and C, which supports the immune system and neutralizes free radicals throughout the body. Consuming sundried tomatoes is good as it not only has fewer calories, but is loaded with various health benefits.
9.Okra Pods Steamed or Boiled – 43
Okra is one of the nutritious vegetable that is usually found in tropical and warm temperate regions of the world. They have the distinction of being one of the low-calorie vegetable. They provide just 30 calories per 100gms. Okra contains no saturated fats or cholesterol. However, they are a rich source of dietary fiber, minerals and vitamins. Because of these benefits, they are often recommended by nutritionists as a food in controlling cholesterol and in weight reduction. The pods have a healthy amount of Vitamin A, anti-oxidants, folates, Vitamin C and K. The okra pods are a good source of various essential minerals that is required for a healthy body.
10.Unsalted Mini Pretzels – 21
Pretzels have been a staple snack for a longtime. It is similar to popcorn or chips. If you are looking for a healthy option to pretzels, then the unsalted ones are a good choice. Unsalted ones will cut the amount of sodium to 50%. Pretzels are unhealthy because of the accompaniments you eat with. Pretzels have basically zero nutritional value as they have no vitamins or nutrients that are good for you. It is the taste that works in favor of the pretzels. Eating them once in a while is fine and will not completely ruin your diet. Reach out for fruits or vegetables when you feel like snacking.
11.Seedless Raisins 50
Raisins are dried grapes. Unlike, the fresh grapes they are a rich and concentrated source of vitamins, energy, electrolytes and minerals. 100 grams of raisins provides around 250 calories. So if you are calorie conscious, then restrict the amount of raisins to less than 50. Raisins have more vitamins, minerals, polyphenol, antioxidants and fiber than fresh grapes. Raisins are, however, low in folic acid, vitamin C, carotenes and lutein than fresh grapes. Since raisins are gluten free, they are a healthy food for people who are intolerant to gluten.
12.Raw Brussels Sprouts – 12
Brussels sprouts have some cholesterol lowering characteristics if you eat them raw or steamed. Brussels sprouts have unique health benefits in the area of DNA protection. Regular consumption has improved the stability of DNA inside the white blood cells. Brussels sprouts have the ability to protect from cancer largely due to the glucosinolates found in the cruciferous vegetables. It is recommended to eat ¾ cup of Brussels sprouts to receive the fantastic health benefits of this vegetable. Moreover, these veggies are low in calories and packed with various vitamins, folate, omega3-fats, mangeanese, calcium and zinc. So, go ahead and include this small, but energy packed vegetable in your daily diet regime for a healthy and disease free body.
13.Dry Whole Grain Penne – 34
Whole grain Penne is an excellent source of fiber. This pasta is good for anyone seeking to increase the intake of fiber and whole grains without having to compromise on taste. Whole grain penne contains fewer calories, but supplies three times more fiber and 25% more protein than the traditional pasta. Whole grain pasta is an excellent source of iron, Vitamin B and mineral selenium a nutrient with antioxidant properties. Typical whole wheat pasta might list only one ingredient- durum whole wheat except brown rice pasta, which is an exception as brown rice is itself a whole grain. So look for labels and understand the ingredients before you buy a pack of pasta.
Healthy calories also add up, so keep the portions in check if you don’t want to add those extra calories. Raspberries are very healthy 100 calorie foods especially if you are looking to lose weight. One and half cup or 100 raspberries adds about 100 calories. Raspberries have diverse antioxidant and anti-inflammatory properties that are truly remarkable. These small berries are also known to manage type-2 diabetes and obesity, though this fact is at a research stage. A certain compound in raspberries may protect your eyes from sun damage. The juicy texture of these berries makes it a widely consumed fruit. Adding raspberries to your diet will improve your complexion, increase the energy levels and also lower your weight.
Celery is well-known for low calories. The crunchy and crispy celery has a lot of health benefits that goes beyond its use as a diet food. Celery is rich in minerals, vitamins and phytonutrients, making it a very convenient on-the-go snack and a vegetable that can be added into cooked dishes, salads and stir-fries. Celery doesn’t lose its nutrients even if it is steamed unlike other vegetables. Celery is particularly high in water content and has good amount of Vitamin K. For the health conscious people, celery is naturally low in carbohydrates, fat, cholesterol and calories. The fiber in celery aids in digestion and thereby reduces constipation. Make sure you add a few ribs of celery to your daily food plate to have a healthy body.
16.Large Shrimp Steamed or Boiled – 13
Most people are confused whether to indulge in shrimp or not since shrimps are found in most menus. If you love crustaceans, then you need not worry. A medium-sized single shrimp provides 7 calories, so you can easily eat a dozen of them and restrict your calories to less than 90, which is less than a 3 ounce chicken breast. Shrimps are protein rich and contains very little fat and carbohydrates. Other than proteins, shrimps are rich in other nutrients like selenium, Vitamin B12, copper, and iodine and phosphorous. Antioxidants are not associated with animal proteins, but shrimp has two types. One mineral plays a role in immunity and thyroid function while the other fights free radicals that can damage the cell membranes and DNA. Yes, shrimps are high in cholesterol, but eating them in moderation will not harm you in any way.
Grapes are appealing to the eyes and the palate as well. Grapes are added in many different foods and come in various shapes, flavors, size, taste and varieties. Each grape variety has a distinct flavor. Half cup serving of seedless grapes is a good source of Vitamin K, C, thiamine and Vitamin B6. The various vitamins in the grapes helps improve immunity, repair tissues, helps in wound healing, maintain strong hair and nails. Purple, red and black grapes are rich in antioxidants as compared to the green varieties. Grapes are best known to be eaten as a snack because of their sweet juiciness. Adding few grapes to your palate is healthy and makes you happy.
Carrots are considered a perfect health food. They are crunchy, nutritious and tasty to have as a snack. Baby carrots are a good source of fiber, beta-carotene, potassium antioxidants and Vitamin K. Carrots have a number of health benefits. They aid in weight loss and have been linked to lower cholesterol and improve eye health. The carotene antioxidant is known to reduce the risk of cancer too. The water content in carrots can range between 85-90% and they have very little fat and protein. Carrots are mainly composed of carbohydrates and water. Since it is a low glycemic food it has several health benefits and considered good for diabetics.
19.Small Baked Potato – 1
If you are looking to increase your energy, then look no further than potato. Potatoes are packed with energy, potassium and carbohydrates. They have more energy than any other vegetable and more potassium than a banana. Potato is an energy bar that will keep you active throughout the day. Potatoes have all the nutrients that are required in a healthy food and did you know that potatoes are gluten free. They are fat free, cholesterol free, and are low in sodium as well. Potatoes are a good source of Vitamin C and potassium if eaten with the skin on. This versatile vegetable can be added to a variety of foods making it extremely tasty to eat, whichever way you cook it.
20.Broccoli Spears – 9 about 5 inches long
Broccoli is related to cabbage, cauliflower, Brussels sprouts and kale. These vegetables are also known as “super veggies” because of their healthy benefits. Broccoli is rich in various nutrients like fiber, vitamin C, Vitamin K, iron and potassium. They can be eaten both raw and cooked, but slightly boiled broccoli has more health benefits. Broccoli is 90% water, 7% carbohydrates and 3% protein and no fat. Broccoli is easy to prepare with lots of benefits. Daily consumption of broccoli is said to reduce risk of cancer and heart disease.
21.Radicchio leaves – 54
Radicchio is a quick growing vegetable that is often confused with red cabbage or lettuce. This leafy vegetable is often used in salads in Italy. The bitter tasting leaves are red wine in color, which sets this vegetable apart from others. Radicchio is highly rated for its health benefits and contains all the necessary nutrients in abundance. This 100 calorie food can be used in salads, pasta, risotto and many other dishes that are famous in Italy. It helps in digestion and colon cleansing, fights intestinal worms and parasites and encourages weight loss.
22.Dry-Roasted Cashew Halves-15
Cashew nuts are actually seeds under the cashew apple. This kidney shaped nut is low in fat than most other nuts. Most of the fats are unsaturated. For healthy eating, you can eat cashews dry roasted without salt. It is surprising to know that cashews fall under the category of 100 calorie foods since they are always thought to be calorie rich. Cashews are an excellent source of vitamins, minerals, sodium, folate and biotin. They are one of the favored snacks as they are convenient and nutritious. The unsaturated fats in the cashews help in lowering the cholesterol levels in the body. Cashews can be had with oatmeal, in pancakes, muffins and just as a snack.
To remain healthy most of us like to stay away from foods that are high in calories and rely on low calorie foods. Selecting a 100 calorie food can be a daunting task and you will be surprised to know the above lists of foods are some of those that are either less or equal to 100 calories. These fruits, vegetable, snacks and nuts are all healthy with each having their nutritional benefits. A well-balanced mix of the above foods will make you stay healthy and in shape.