Summer Snacks Under 100 Calories

I scream, you scream, we all scream for ice-cream!……AND with the sun shining, waves lapping, and sand scorching it seems nothing is quite as screamed for in Summer as this renowned cooling treat…..BUT not all ice-cream, or summer snacks for that matter, are created equal. Let’s dive into some fabulous healthy and super easy snack ideas guaranteed to keep your taste buds buzzing and your body beaming.

Easy summer snacks to grab and go

Fruit glorious fruit (serve equivalent to 1 cup)
From berries and grapes to watermelon and peaches….freeze it (grapes), skewer it or mix it together….slice it, dice it or eat it whole….fresh fruit really is the easiest snack known to man!

Pack-a-Punch Protein Portions

My favourites include:

High protein yoghurt (150gms)
Hard-boiled egg (x1)
Nuts (15gms)
Glass of skim milk (250mls)
Tin of tuna- plain (85 grams)
Jerky or biltong (40 grams)

Give me 5…Veggie delights

There is literally an endless list of delicious and highly nutritious and filling vegetable options. Wash, peel, slice or dice and store in the fridge ready to grab and go. Have on their own, mix together or pair with a delicious bean, veggie, cottage cheese or egg dip. Hummus and tzatziki are also my favourites!

Below is a list to show you just how much of each vegetable you would need to eat to be equivalent to 100 calories. How is this for filling!

Cherry tomato (33 tomatoes)
Carrots (4 medium)
Cucumbers (2 large)
Sweet corn (1 large ear)
Celery (6 cups chopped)
Edamame beans (80g, shelled)
Capsicum (2 large)
Mushrooms (20 large)
Garden peas -try them fresh or even frozen (3/4 of a cup)
Broccoli (1/2 head)
Cauliflower (3/4 head)
Lettuce (2 full heads)

On a side note… Avocados pack a punch in energy for a smaller portion. So be wary. 1/3 a medium avocado is ~ 100 calories.

Simple summer snacks to make and take

If you have a little more time, here are three make-ahead snacks to treat the taste buds and nourish your soul:

Lemony Bliss Balls

summer snacks
12 Serves (67 calories/serve)


1/2 Cup Roasted Unsalted Cashews (65g)
1/2 Cup Desiccated Coconut (45g), plus extra for rolling
2 Tablespoons Honey (40g)
1 Fresh Lemon (60g), remove zest and juice half


  1. Take your lemon and remove the zest with a fine grater. Squeeze the juice from half the lemon.
  2. Place all ingredients into a food processor. Blitz until all ingredients are finely chopped and the mixture comes together. If the mixture is a little dry, add a small amount of water (or extra lemon juice) and blitz again.
  3. Take a spoonful of the mixture and roll into a ball.
  4. Roll the ball into some additional desiccated coconut and keep in the refrigerator.

Chocolate Bananas

summer snacks

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Cut half a banana into 3 to 4 thick slices, and skewer each slice with a toothpick. Dip the lower half into some melted dark chocolate (minimum 80% cocoa solids). Freeze until the chocolate has hardened.

Yoghurt fruit popsicles

summer snacks

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Perfect for a hot summer’s day super easy to make. All it takes is some yoghurt with pieces of your favourite fruit mixed around in it. Stick it in the freezer overnight and you’re all good to go!

Amanda Turbill, APD, MNutr&Diet, BSc (Molecular Genetics)
A self confessed foodie, nutrition nut and fitness advocate. Amanda gets to live her passions daily as a Dietitian with 12WBT. Having been a high level gymnast until her late teens she still tumbles to this day and believes to maintain life balance it's important to find ways to incorporate 'play' to daily life . A Bachelor of Science (Molecular Genetics) and Masters in Nutrition & Dietetics she has over 20 years working across all clinical nutritional specialties with a particular interest in Nutrigenomics, food allergy and food intolerance. Amanda is a proud mum and is always keen to help other parents nourish, and stay active together with, their own families.

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