113 Calorie Meals and Snacks: Nutritious and Delicious Options
A 113-calorie portion is ideal for a nutritious snack or as part of a balanced meal. While too small for a complete meal for most adults, it's perfect for portion control, between-meal energy, or as a component in a multi-course eating plan.
Understanding the Role of 113-Calorie Portions
When it comes to nutrition, the quality of calories matters as much as the quantity. A 113-calorie portion can play several important roles in your eating plan:
Balanced Snacking
113 calories provides enough energy to satisfy hunger between meals without disrupting appetite for main meals. This is especially valuable for maintaining blood sugar levels and preventing energy dips throughout the day.
Portion Control
Understanding what 113 calories looks like across different foods helps develop better portion awareness—a key skill for weight management and mindful eating practices.
Meal Components
113-calorie portions can serve as components of larger meals. For example, a 113-calorie side dish or appetizer combined with other elements creates a complete, balanced meal.
Calorie Counting
For those using calorie counting as part of their health strategy, having pre-measured 113-calorie options simplifies meal planning and tracking, making nutritional goals more achievable.
Caloric Context: How 113 Calories Fits In
To understand the role of 113 calories in your diet, consider these comparisons:
- The average adult needs between 1,600-2,400 calories per day (varying by age, gender, activity level, and goals)
- A typical meal contains 300-700 calories
- A nutritious snack generally ranges from 100-250 calories
- 113 calories represents approximately 5-7% of daily intake for most adults
113-Calorie Snack Ideas with Nutritional Breakdowns
These perfectly portioned 113-calorie snacks offer variety, nutrition, and satisfaction for any time of day:
Greek Yogurt Berry Parfait
Ingredients:
- ½ cup (4 oz) non-fat Greek yogurt (60 cal)
- ¼ cup mixed berries (15 cal)
- 1 teaspoon honey (20 cal)
- 1 tablespoon sliced almonds (18 cal)
Nutrition Profile:
- Calories: 113
- Protein: 10g
- Carbs: 13g
- Fat: 2g
- Fiber: 1.5g
High in protein and calcium; probiotics support gut health.
Apple with Almond Butter
Ingredients:
- 1 small apple, sliced (80 cal)
- 1 teaspoon all-natural almond butter (33 cal)
Nutrition Profile:
- Calories: 113
- Protein: 1.5g
- Carbs: 21g
- Fat: 3g
- Fiber: 4g
Rich in fiber and antioxidants; healthy fats provide satiety.
Vegetable Soup & Mini Roll
Ingredients:
- ½ cup clear vegetable soup (35 cal)
- 1 mini whole-grain dinner roll (78 cal)
Nutrition Profile:
- Calories: 113
- Protein: 3g
- Carbs: 18g
- Fat: 2g
- Fiber: 3g
Warming, satisfying snack with vegetables and complex carbs.
Egg & Fruit Protein Pack
Ingredients:
- 1 hard-boiled egg (78 cal)
- ½ small orange (35 cal)
Nutrition Profile:
- Calories: 113
- Protein: 6.5g
- Carbs: 9g
- Fat: 5g
- Fiber: 1.5g
Complete protein with vitamin C; keeps you full longer.
Cucumber Hummus Plate
Ingredients:
- 1 cup cucumber slices (16 cal)
- 2 tablespoons hummus (70 cal)
- 1 medium carrot, cut into sticks (27 cal)
Nutrition Profile:
- Calories: 113
- Protein: 3g
- Carbs: 12g
- Fat: 5g
- Fiber: 3g
Hydrating veggies with plant-based protein; excellent for digestion.
Mini Protein Smoothie
Ingredients:
- ½ cup unsweetened almond milk (15 cal)
- ¼ cup frozen strawberries (13 cal)
- ½ scoop (about 10g) protein powder (40 cal)
- ¼ medium banana (27 cal)
- Ice cubes (0 cal)
- Dash of cinnamon (0 cal)
Nutrition Profile:
- Calories: 113
- Protein: 10g
- Carbs: 12g
- Fat: 1g
- Fiber: 2g
Post-workout recovery; sustained energy without sugar crash.
DIY 113-Calorie Meal Components
These 113-calorie meal components can be combined with other elements to create satisfying, balanced meals tailored to your needs:
Protein Components
- 3 oz grilled chicken breast (skinless) 113 cal 21g protein, 0g carbs, 3g fat
- 1.5 oz lean turkey breast 113 cal 18g protein, 0g carbs, 4g fat
- ½ cup cottage cheese (1% fat) 113 cal 14g protein, 6g carbs, 2.5g fat
- 2 oz firm tofu 113 cal 11g protein, 3g carbs, 7g fat
Carbohydrate Components
- ½ cup cooked quinoa 113 cal 4g protein, 20g carbs, 1.8g fat, 2.6g fiber
- 1 small sweet potato (3 oz) 113 cal 2g protein, 26g carbs, 0g fat, 4g fiber
- ½ cup cooked brown rice 113 cal 2.5g protein, 23g carbs, 1g fat, 2g fiber
- 1 small whole wheat pita 113 cal 4.5g protein, 23g carbs, 1g fat, 3.5g fiber
Healthy Fat Components
- ⅓ medium avocado 113 cal 1.5g protein, 6g carbs, 10.5g fat, 4.5g fiber
- 1 tablespoon olive oil 113 cal 0g protein, 0g carbs, 13g fat
- 14 almonds 113 cal 4g protein, 4g carbs, 10g fat, 2.5g fiber
- 1 oz reduced-fat cheese 113 cal 8g protein, 1g carbs, 9g fat
Vegetable Components
- 1 cup roasted Brussels sprouts (with 1 tsp oil) 113 cal 4g protein, 13g carbs, 5g fat, 5g fiber
- Large mixed green salad with 1 tbsp vinaigrette 113 cal 2g protein, 7g carbs, 9g fat, 3g fiber
- 1 cup ratatouille 113 cal 2g protein, 13g carbs, 7g fat, 4g fiber
- 1 cup roasted root vegetables 113 cal 2g protein, 20g carbs, 3g fat, 4g fiber
Build Your Perfect Meal
To create a balanced meal using 113-calorie components, combine one item from each category:
Light Meal Example (339 calories)
- 3 oz grilled chicken breast (113 cal)
- Large mixed green salad with 1 tbsp vinaigrette (113 cal)
- ½ cup cooked quinoa (113 cal)
Standard Meal Example (452 calories)
- 3 oz grilled chicken breast (113 cal)
- 1 cup roasted Brussels sprouts (with 1 tsp oil) (113 cal)
- 1 small sweet potato (113 cal)
- ⅓ medium avocado (113 cal)
Low-Calorie Desserts and Treats at 113 Calories
Satisfy your sweet tooth without derailing your nutrition plan with these perfectly portioned 113-calorie desserts:
Chocolate-Dipped Strawberries
Ingredients:
- 6 medium strawberries (36 cal)
- 2 squares (10g) dark chocolate, melted (56 cal)
- 1 teaspoon unsweetened shredded coconut (21 cal)
Nutrition:
- Calories: 113
- Sugar: 8g
- Fat: 7g
Mini Apple Crisp
Ingredients:
- ½ small apple, sliced (40 cal)
- 1 tablespoon rolled oats (30 cal)
- 1 teaspoon maple syrup (18 cal)
- ¼ teaspoon cinnamon (0 cal)
- 1 teaspoon coconut oil (20 cal)
- Pinch of salt (0 cal)
Nutrition:
- Calories: 113
- Sugar: 12g
- Fat: 5g
Greek Yogurt Popsicle
Ingredients:
- ¼ cup plain Greek yogurt (34 cal)
- ¼ cup mixed berries (20 cal)
- 1 tablespoon honey (64 cal)
- ¼ teaspoon vanilla extract (0 cal)
Nutrition:
- Calories: 113
- Sugar: 22g
- Fat: 0g
Chocolate Chia Pudding
Ingredients:
- 1 tablespoon chia seeds (58 cal)
- ¼ cup unsweetened almond milk (8 cal)
- 1 teaspoon cocoa powder (5 cal)
- 1 teaspoon maple syrup (17 cal)
- ¼ teaspoon vanilla extract (0 cal)
- 5 raspberries (5 cal)
Nutrition:
- Calories: 113
- Sugar: 5g
- Fat: 6g
- Fiber: 6g
The Role of 113-Calorie Portions in Different Eating Plans
Understanding how 113-calorie portions fit into various eating strategies can help you incorporate them effectively:
Weight Loss Plans
For those focused on weight loss, 113-calorie portions can be strategically used to:
- Provide portion-controlled alternatives to higher-calorie snacks
- Create structured mini-meals for those who prefer eating smaller amounts more frequently
- Satisfy hunger between main meals without excessive calories
- Allow for small treats that prevent feelings of deprivation
Tip: Choose protein and fiber-rich options for maximum satiety.
Athletic Performance
Athletes and highly active individuals can use 113-calorie portions to:
- Provide pre-workout fuel for short training sessions
- Deliver quick post-workout nutrition to start recovery
- Maintain energy levels between larger meals during high training volume
- Supplement main meals when caloric needs are high
Tip: Focus on quality carbs with some protein for optimal performance fuel.
Intermittent Fasting
Those practicing intermittent fasting can use 113-calorie portions to:
- Break a fast gently with easily digestible nutrition
- Create smaller meals at the beginning and end of eating windows
- Provide precise calorie control during limited eating periods
- Supplement larger meals during compressed eating windows
Tip: Choose balanced options that won't spike blood sugar when breaking a fast.
Medical Nutritional Therapy
For those managing medical conditions with nutrition, 113-calorie portions can:
- Provide precisely measured nutrition for diabetes management
- Offer convenient portions for those with specific macronutrient needs
- Create small, frequent meals for those with digestion concerns
- Support medication timing with appropriate food intake
Tip: Always follow medical provider recommendations for specific health conditions.
Foods to Avoid When Targeting 113 Calories
When aiming for nutritious 113-calorie portions, certain foods provide very little nutritional value for the calories and should generally be limited:
Empty Calorie Foods
Smart Substitutions for 113 Calories
| Instead of This | Choose This | Nutritional Advantage |
|---|---|---|
| 8 potato chips | 2 cups air-popped popcorn with herb seasoning | More volume, fiber, antioxidants; less sodium and fat |
| Small sugary soda (3.2oz) | Sparkling water with lemon + 10 almonds | Zero sugar, healthy fats, protein, magnesium, vitamin E |
| 2 small chocolate chip cookies | 3 dark chocolate squares with 5 strawberries | Antioxidants, fiber, vitamin C, lower sugar |
| White bread with butter | ½ whole grain toast with ¼ avocado | Fiber, healthy fats, vitamins, minerals |
Frequently Asked Questions
Are 113-calorie meals enough for a complete meal?
A 113-calorie portion is generally not sufficient for a complete meal for most adults. The average adult meal should contain approximately 300-700 calories, depending on individual energy needs, activity level, and specific goals. Instead, a 113-calorie portion is better suited as a nutrient-dense snack, a small component of a larger meal, or part of a mini-meal eating strategy where you consume smaller amounts more frequently throughout the day.
How many 113-calorie snacks should I eat in a day?
The number of 113-calorie snacks appropriate for your day depends on your total calorie needs, meal structure, and hunger patterns. For someone on a 1,800-calorie eating plan who consumes three main meals (approximately 500 calories each), this would leave room for 2-3 snacks of about 113 calories. However, individual needs vary significantly. The best approach is to work with a registered dietitian to determine your specific needs and optimal meal/snack pattern.
How can I accurately measure 113-calorie portions?
The most accurate way to measure 113-calorie portions is to use a digital kitchen scale and measure ingredients by weight, then calculate calories using a reliable nutrition database or food tracking app. For packaged foods, check the nutrition label and measure the quantity that provides 113 calories. For homemade recipes, total the calories of all ingredients and divide into 113-calorie portions. Pre-portioning snacks and meal components can make this process more convenient for regular use.
Which nutrients should I prioritize in a 113-calorie snack?
In a 113-calorie snack, prioritize protein and fiber for maximum satiety and nutritional value. Aim for at least 5g of protein, 3g of fiber, or ideally both. These nutrients slow digestion, stabilize blood sugar, and create longer-lasting feelings of fullness. Also valuable are healthy fats (which further enhance satiety), vitamins, minerals, and phytonutrients. Limit added sugars, sodium, and highly processed ingredients to maximize the nutritional quality of your 113 calories.
Can 113-calorie portions help with weight loss?
Yes, 113-calorie portions can support weight loss when used strategically. They provide portion control, prevent excessive calorie intake from unplanned snacking, and allow for planned treats without derailing your overall calorie goals. Well-designed 113-calorie snacks containing protein and fiber can help manage hunger between meals, potentially reducing overconsumption at main meals. However, these portions should be part of an overall well-balanced eating plan with appropriate total daily calories for your specific weight management goals.