Why Snacks Matter
Cutting snacks entirely while dieting actually raises binge risk. A well-chosen snack steadies blood sugar and prevents overeating at the next meal.
Snacks Under 100kcal
| Snack | Calories |
|---|---|
| 20 cherry tomatoes | about 40kcal |
| 1 cucumber | about 30kcal |
| 1 carrot | about 35kcal |
| 10 sheets of seaweed | about 50kcal |
| 3 egg whites | about 50kcal |
| Unsweetened Greek yogurt 100g | about 60kcal |
| 1 cup of popcorn (no butter) | about 30kcal |
| 3 celery sticks + hummus | about 80kcal |
Snacks in the 100-200kcal Range
| Snack | Calories |
|---|---|
| 1 boiled egg | about 80kcal |
| 10 almonds | about 70kcal |
| 1 apple | about 95kcal |
| 1 medium banana | about 105kcal |
| Tofu 100g | about 76kcal |
| 1/2 cup edamame | about 95kcal |
| Unsweetened almond milk 250ml | about 30kcal |
| Protein bar (low calorie) | about 150-200kcal |
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Prepping snacks in advance stops impulsive chip-grabbing. Portion out a week's worth on Sunday.
When to Snack
- •10-11am: between breakfast and lunch
- •3-4pm: between lunch and dinner (peak hunger)
- •30 minutes pre-workout: energy top-up
- •30 minutes post-workout: protein for recovery
Snacks to Avoid
⚠️
Chips, chocolate, ice cream, soda, and fruit juice are high in sugar and calories and work against your diet.
“Snacking isn't forbidden — it's a smart choice.”
Sources · Korea Ministry of Food and Drug Safety food composition database