THINNER YOU: Facts on 100-calorie snack packs


Convenience foods and snacking go hand in hand. Unfortunately, many of these convenient snacks also go straight to our waistlines. When “snack packs” appeared on the market just a few years ago, dieters rejoiced! Now, they could easily count calories and enjoy their favorite snacks at the same time. In fact, the 100-calorie snack packs proved to be so popular that sales have skyrocketed to almost $200 million in under three years. But how healthy are these snacks and should we even be eating them at all? Do good things really come in small packages? Let’s break down the snack pack facts.

Automatic Portion Control

Some dietitians and behavior experts believe these small 100-calorie packages are ideal for foods that we should only enjoy in limited amounts anyway, such as chips, cookies and chocolate bars. Numerous studies have shown that when a food container is larger, people will eat more. In fact, they’re more likely to eat until they reach the bottom of a box or bag, without even realizing how much they’ve eaten until all the food is gone. Therefore, smaller portions sizes will help you eat less, right? Well, new research published in the
Journal of Consumer Research found that smaller “snack” packages encouraged participants to eat nearly twice as much, often without hesitation, than people who ate from larger packages. The built-in portion control of snack packages may help some people curb mindless overeating, but this theory works only when you limit yourself to one package. If you consume more than that, the benefits are lost.

Hunger Satisfaction

While the snack packs are winners for portion control and short-term satisfaction, they typically lack hunger-controlling nutrients (fiber, protein and healthy fats). This means that they won’t control your hunger for long and may lead to further snacking and higher calorie consumption over the course of the day. A handful of nuts or a piece of fruit could stave off the munchies for around the same number of calories while also providing key nutrients like fiber or healthy fats.

And despite the fact that the labels on these snack packs claim “0 grams of trans fats,” many still contain hydrogenated oil—the prime source of trans fats. Legally, manufacturers can label products as trans-fat-free if they contains less than 0.5 grams of trans fat per serving.

The Price of Convenience

While there are plenty of 100-calorie choices on the market, from chips to cookies and crackers to pudding, you’ll pay a higher price for these conveniently packaged snacks. Snack pack manufacturers charge as much as three or four times the price of conventional packaged foods. For example, a box of six 100-calorie packs of chips weighs only 95 total grams but costs around $3.00. That’s about the same price as a full-sized bag of chips, which contains three times as much food. More single-use packaging also means more waste from an environmental standpoint.

But judging by the explosive growth of the market, many dieters are choosing to pay more in order to avoid temptation. While you could simply divvy up a bag of chips or crackers into smaller portions yourself, many people don’t want to spend the time. If you can’t control your eating when faced with the full-sized version of your favorite snack, but you can eat just one smaller-portioned bag, a 100-calorie snack pack might be worth the extra money and help you reach your weight loss goals.

Smart Snack Alternatives

If you want a healthy, low-calorie snack but don’t want to pay the premium for convenience, here are some healthy snacks you can prepare yourself. You’ll save money, reduce waste, and stay fuller longer with these 100- to 200-calorie ideas that you can portion out yourself.

Low-fat cottage cheese (4 oz): 80 calories
Raisins (50 or about 1 oz): 85 calories
Skim milk latte (8 oz): 85 calories
Air-popped popcorn (3 cups or 1 oz): 95 calories
Graham crackers (8 small rectangles): 100 calories
Thin pretzel sticks (48 sticks or 1 oz): 100 calories
Celery (5 pieces) with peanut butter (1 Tbsp): 100 calories
Unsweetened applesauce (1 cup): 100 calories
An apple (small) with low-fat cheese (2 oz): 150 calories
Baby carrots (10) with hummus (1/4 cup): 150 calories
Peanuts (a handful or 1 oz): 160 calories
Raw almonds (a handful or 1 oz): 165 calories
Low-fat yogurt (6 oz): 175 calories
Tortilla chips (12 chips or 1 oz) with salsa (1/2 cup): 175 calories
Whole wheat Ritz crackers (10 crackers or 1 oz) with peanut butter (1/2 Tbsp): 175 calories

  • Join other AJC readers at SparkPeople for a free customized diet and fitness plan.
  • 6 comments Add your comment

    [...] Facts on 100-calorie snack packs [...]

    Wait A Minute

    August 9th, 2009
    3:04 pm

    I appreciate the information presented in this article. But I am one of those people who purchase 100-calories snacks, usually Ritz Snack Mix. I keep a food diary so portion control is essential to my accounting of what I eat. Yes, once or twice, I have eaten 2 packs instead of one, but so what? Even if you ate the entire 6-serving box, you would consume less calories than if you ate a can of Pringles!

    Secondly, some of the suggested “smart snack alternatives”, may i fact be low calories, but they are full of salt and/or loaded with carbs and (mostly good) fat.

    My 100-calorie snack has just over 220 mg of sodium, that’s the biggest draw back of the deal, it’s not calories, or even .5mg of trans fat, it’s the salt! This article doesn’t even mention that, yet high blood pressure is on the rise in all ethnic groups.

    Lastly, I never pay $3. Yesterday, I paid $2. When not on sale, the cost is around $2.50.

    [...] your kids’ hands on something that’s good for them, right? Or, you might even turn to 100-calorie snack packs, but are they good [...]


    August 10th, 2009
    3:58 pm

    I just had 6oz of yogurt w/80 calories – so there!


    August 12th, 2009
    6:36 pm

    When did food stop being food? I’m not off my rocker; look at ingredients lists for most items found in grocery stores. Ingredients lists shouldn’t read like a science experiment; it should read like a recipe. Nutritional quality should be more important than quantity, meaning that 100 empty calories are less useful than 100 nutritious calories. I applaud this story. I’ll add that one ounce of almonds is deceiving if you have small hands like I do, but they sure are filling.

    A great book to pick up is “Eat This, Not That.” It reveals a lot of facts surrounding healthy-sounding foods and meals.

    Healthy Halloween Treats | The PTI Blog

    January 28th, 2010
    12:57 pm

    [...] 100 calorie snack packs [...]