Snacks Under 50 and 100 Calories: The Complete Australian Guide

What Are Snacks Under 100 Calories (418kJ)?

Snacks under 100 calories (418kJ) include a hard-boiled egg (310kJ/74cal), 100g plain Greek yoghurt (330kJ/79cal), a medium apple (350kJ/84cal), 1 cup of strawberries (120kJ/29cal), 10 almonds (290kJ/69cal) and 100g edamame (320kJ/77cal). These options provide protein, fibre, or fruit and vegetable volume within the 418kJ limit.

In Australia, food energy is labelled in kilojoules (kJ). To convert: 50 calories = ~209kJ | 100 calories = ~418kJ

How to Read the Thresholds

Calories, kilojoules and energy density

Australian nutrition information panels use kilojoules. Fifty calories is roughly 209kJ and 100 calories is roughly 418kJ, which are the two ceilings used throughout this guide.

Energy density is a separate idea: the energy a food provides relative to its weight. A food can sit under 100 calories per serving without being low in energy density, simply because the serving is small. Ten almonds are the clearest example here, at 290kJ for a very small handful.

Serving size matters

“100 calories” can mean per serving, per 100g, or per the portion you actually eat. Packaged products often set a small serving size that makes the front-of-pack figure look better than what ends up in the bowl. Check the serving weight against what you will realistically eat before trusting the number.

How we score these snacks

The Satiety Indicator is an AminoHub editorial estimate based on protein, fibre, water content, food volume and energy density. It is not a clinical measurement or a validated satiety score.

The AminoHub Score is the sum of five equally weighted criteria, each scored from 0 to 20 for a maximum of 100: protein density, dietary fibre, added sugar, sodium and ingredient quality. It is an editorial comparison tool used across our snack guides, not a clinical rating.

Snacks Under 50 Calories (~209kJ)

Source: FSANZ Australian Food Composition Database and manufacturer nutrition information panels. Values are approximate and vary by variety, preparation and brand.

AminoHub Expert Tip: Sub-50-calorie foods rarely satisfy on their own. They work better as a combination: cherry tomatoes with a cup of herbal tea comes in under 130kJ and gives you something to eat and drink rather than a single small item.

Snacks Under 100 Calories (~418kJ)

Source: FSANZ Australian Food Composition Database and manufacturer nutrition information panels. Values are approximate and vary by variety, preparation and brand.

What Can I Eat for 50 Calories?

At around 50 calories (209kJ), practical options include cucumber, celery, strawberries, cherry tomatoes, watermelon, passionfruit and unsweetened tea. Because these foods are very low in energy, pairing one with a protein-rich food generally makes the snack more filling than eating it alone.

What Can I Eat for 100 Calories?

At around 100 calories (418kJ) the options widen considerably: a hard-boiled egg, 100g plain Greek yoghurt, 100g edamame, 90g cottage cheese, 100g prawns, 100g firm tofu, three egg whites, a medium apple, a cup of blueberries, two kiwifruit, ten almonds, half a cup of green peas, or three cups of air-popped popcorn.

Which Under-100-Calorie Snack Is Best?

There is no single winner, because the right choice depends on what you need from the snack.

Best for protein: Edamame, Greek yoghurt, prawns and egg whites deliver substantially more protein than most refined 100-calorie snack packs. For a deeper ranking see our guide to high-protein, low-calorie snacks.

Best for volume: Strawberries, watermelon, cucumber and air-popped popcorn give you the most food for the energy budget.

Best for fibre: Passionfruit, kiwifruit, edamame and green peas carry the most fibre in this range.

Best for convenience: A hard-boiled egg, an individual yoghurt tub or a Babybel need no preparation at all.

Protein per 100 Calories

When the calorie budget is fixed, what matters is how much protein you get inside it. This is where the gap between whole foods and packaged snacks becomes obvious.

Head-to-Head: Sub-100-Calorie Comparisons

Edamame vs Plain Rice Cakes (similar kJ)

What’s NOT Worth It Under 100 Calories

Research Finding: AminoHub reviewed 150 snacks marketed as “under 100 calories.” Of these, 68% delivered fewer than 3g protein AND fewer than 2g fibre per serve.

About this review: The AminoHub reviewed 150 products marketed as snacks at Coles, Woolworths and IGA during 2026, including those carrying front-of-pack calorie or portion-control claims. Products were assessed against their own listed serving size. This was an editorial review, not a clinical study. It was not peer reviewed and is not nationally representative.

“100 calorie snack packs” — portion-controlled refined carbohydrates with no meaningful satiety value.

Whole-Food vs Packaged Snacks at 100 Calories

Both can fit the threshold, but they usually get there differently. A whole food arrives at 100 calories because that is what the portion naturally contains. A packaged 100-calorie snack usually arrives there because the manufacturer set the serving size to land on the number.

That difference shows up in what else comes with the energy. Whole foods in this range typically bring protein, fibre or water content along with the kilojoules. Portion-controlled packs built on refined carbohydrate often bring very little of any of them, which is why they satisfy for a shorter time despite matching on calories.

Maximising Satiety Under 100 Calories

The Bottom Line

Under 100 calories doesn’t mean unsatisfying. Edamame, hard-boiled eggs, plain Greek yoghurt and cottage cheese all qualify, and each can provide protein, fibre or food volume that may help support fullness. Which one works for you depends on whether you need protein, bulk, or simply something to eat with no preparation.

See: low-calorie snacks | filling foods | 50 low-cal foods | master guide

References

• Food Standards Australia New Zealand. Australian Food Composition Database. foodstandards.gov.au
• Food Standards Australia New Zealand. Nutrition information panels. foodstandards.gov.au
• National Health and Medical Research Council. Australian Dietary Guidelines. eatforhealth.gov.au
• Dietitians Australia. Accredited Practising Dietitian (APD) program. dietitiansaustralia.org.au

Last reviewed: August 2026. General information only — consult an Accredited Practising Dietitian for personalised advice.