113 Calorie Snacks: Healthy & Satisfying Options
A 113 calorie snack is a perfectly portioned option for weight management and hunger control. This calorie count allows for nutritionally balanced mini-meals that can include protein, healthy fats, and complex carbohydrates, helping you stay satisfied between meals without excessive calories.
Understanding 113 Calorie Snacks
Precisely portioned snacks of 113 calories offer an ideal balance between satisfaction and calorie control. This specific calorie amount provides enough energy to curb hunger without derailing dietary goals. Whether you're following a weight loss plan, maintaining your current weight, or simply trying to make healthier choices, 113-calorie snacks can be valuable additions to your daily eating routine.
The beauty of 113 calorie snacks lies in their versatility. This calorie allowance enables you to create mini-meals that include all three macronutrients—proteins, carbohydrates, and fats—which is key for satisfaction and stable blood sugar levels. With thoughtful choices, these snacks can also deliver significant micronutrients like vitamins, minerals, and beneficial compounds that support overall health.
Why 113 Calories Is an Ideal Snack Size
- Perfect portion control: Small enough to fit into most diet plans but substantial enough to satisfy
- Blood sugar management: Helps maintain steady energy levels between meals
- Cravings prevention: Reduces the likelihood of unhealthy food choices later
- Metabolic support: Keeps your metabolism active throughout the day
- Easy to track: Simple to incorporate into calorie counting or point-based diet systems
20 Delicious 113 Calorie Snack Ideas
Below are twenty carefully portioned snack ideas that contain exactly or approximately 113 calories each. These options span a variety of food preferences, dietary requirements, and preparation times.
Fruit-Based 113 Calorie Snacks
- Apple with almond butter: 1 small apple (80 cal) with 1 teaspoon of almond butter (33 cal)
- Berry yogurt parfait: 1/3 cup nonfat Greek yogurt (40 cal) with 1/2 cup mixed berries (40 cal) and 1 teaspoon honey (20 cal) and a sprinkle of cinnamon (13 cal)
- Frozen banana bites: 1/2 medium banana sliced and frozen (53 cal) with 1 teaspoon dark chocolate drizzle (60 cal)
- Watermelon and cottage cheese: 1 cup cubed watermelon (46 cal) with 1/4 cup low-fat cottage cheese (67 cal)
- Peach and ricotta toast: 1/2 slice whole grain bread (40 cal) with 2 tablespoons ricotta cheese (43 cal) and 1/2 small peach, sliced (30 cal)
Vegetable-Based 113 Calorie Snacks
- Hummus veggie cups: 2 tablespoons hummus (70 cal) with 1 cup of carrot and cucumber sticks (43 cal)
- Edamame: 2/3 cup steamed edamame in pods (113 cal)
- Stuffed celery sticks: 4 medium celery sticks (16 cal) filled with 1 tablespoon peanut butter (97 cal)
- Avocado rice cake: 1 plain rice cake (35 cal) with 1/4 small avocado (78 cal)
- Tomato and mozzarella bite: 1 medium tomato (22 cal) with 1 ounce of fresh mozzarella (85 cal) and fresh basil (6 cal)
Protein-Rich 113 Calorie Snacks
- Hard-boiled egg with tomato: 1 hard-boiled egg (78 cal) with 1 small tomato (35 cal)
- Turkey roll-ups: 2 slices of deli turkey (60 cal) wrapped around 1/4 avocado (53 cal)
- Tuna mini salad: 2 ounces water-packed tuna (60 cal) with 1 teaspoon light mayo (33 cal) and diced celery (20 cal)
- Mini protein shake: 1/2 scoop protein powder (60 cal) blended with 1/2 cup almond milk (15 cal) and 1/4 cup frozen berries (38 cal)
- Greek yogurt with nuts: 1/3 cup plain nonfat Greek yogurt (40 cal) with 10 almonds (73 cal)
Grain and Nut 113 Calorie Snacks
- Popcorn with spices: 3 cups air-popped popcorn (93 cal) with salt and spices (20 cal)
- Pistachios: 25 pistachios in shell (113 cal)
- Mini trail mix: 1 tablespoon dark chocolate chips (70 cal) with 6 almonds (43 cal)
- Cinnamon toast: 1 slice thin whole grain bread (40 cal) with 1 teaspoon honey (20 cal) and 1 teaspoon butter (33 cal) with cinnamon (20 cal)
- Rice cake with nut butter: 1 plain rice cake (35 cal) topped with 1 teaspoon peanut butter (33 cal) and 1/2 small sliced banana (45 cal)
Nutritional Breakdown of Popular 113 Calorie Snacks
Understanding the macronutrient composition of your snacks helps you make choices that align with your specific health goals. Here's a detailed breakdown of five popular 113-calorie snack options:
| Snack | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|
| Hard-boiled egg with tomato | 7.0 | 8.0 | 5.5 | 1.5 |
| Greek yogurt with berries | 5.5 | 15.0 | 0.5 | 2.0 |
| Hummus with vegetable sticks | 3.0 | 12.0 | 5.0 | 4.0 |
| Apple with almond butter | 1.5 | 23.0 | 3.0 | 4.5 |
| 25 pistachios | 4.0 | 6.0 | 9.0 | 3.0 |
As you can see from the table, different 113-calorie snacks offer varying nutrient profiles:
- For higher protein: Choose options like hard-boiled eggs or Greek yogurt
- For higher fiber: Opt for fruit with nut butters or vegetables with hummus
- For healthy fats: Select nuts like pistachios or avocado-based snacks
- For lower fat: Try fruit with Greek yogurt or vegetable-based snacks
How to Incorporate 113 Calorie Snacks into Your Diet Plan
Strategically incorporating 113-calorie snacks into your daily eating pattern can help maintain steady energy levels, prevent hunger, and support nutrition goals. Here are effective approaches based on common diet scenarios:
For Weight Loss (1200-1500 calorie diet)
On lower-calorie diet plans, carefully timed snacks are essential to prevent excessive hunger and maintain diet adherence:
- Morning snack: Choose a protein-rich option between breakfast and lunch to sustain energy
- Afternoon option: Select a fiber-rich snack to prevent pre-dinner hunger
- Limit to 1-2: With restricted calories, limit to one or two 113-calorie snacks daily
- Pre-portion: Prepare snacks in advance to avoid accidental overeating
- Track carefully: Log these snacks in your food diary or app to ensure calorie targets are met
For Maintenance (1800-2200 calorie diet)
With higher calorie allowances, you have more flexibility to include multiple snacks throughout the day:
- Three snack approach: Morning, afternoon, and evening 113-calorie snacks can work well
- Post-workout refuel: Time one snack within 30 minutes after exercise for recovery
- Variety matters: Rotate between different macronutrient profiles for balanced nutrition
- Adjust based on hunger: Be flexible about timing based on your natural hunger cues
For Special Dietary Needs
Low-Carb Diet
- Hard-boiled egg with tomato
- Turkey roll-ups with avocado
- Tuna mini salad
- Small serving of nuts
- Celery with nut butter
Vegetarian Diet
- Greek yogurt with berries
- Hummus with vegetables
- Avocado rice cake
- Cheese and tomato bite
- Nut-based trail mix
Vegan Diet
- Edamame
- Hummus with vegetables
- Avocado rice cake
- Fruit with small portion of nuts
- Plant-based protein shake
Gluten-Free Diet
- All fruit options
- Nuts and seeds
- Hummus with vegetables
- Hard-boiled egg combinations
- Rice cake with toppings
DIY 113 Calorie Snack Calculator
Creating your own precisely portioned 113-calorie snacks is easy with some basic guidelines. Use this framework to mix and match ingredients for endless variety:
Build Your Own 113 Calorie Snack
Choose one item from each category to create a balanced snack that totals approximately 113 calories:
| Protein Base (50-60 cal) | Carb/Fiber Add (30-40 cal) | Flavor Boost (10-20 cal) |
|---|---|---|
| 2/3 hard-boiled egg | 1/2 medium apple | 1 tsp honey |
| 1/3 cup nonfat Greek yogurt | 1 rice cake | 5 dark chocolate chips |
| 1 oz deli turkey | 4 whole grain crackers | 1 tsp olive oil |
| 2 Tbsp hummus | 1/2 cup berries | 1 tsp nut butter |
| 12 pistachios | 1 cup vegetable sticks | 1 Tbsp salsa |
Common 113-Calorie Equivalents:
- 2/3 slice whole grain bread
- 1/2 protein bar (typical)
- 1 medium fruit (banana, apple, or orange)
- 3/4 cup cooked oatmeal
- 1/3 cup trail mix
- 1 small latte with skim milk (no sugar)
Best Times to Eat 113 Calorie Snacks
Strategic timing of your 113-calorie snacks can maximize their benefits for hunger management, energy levels, and nutritional support:
Mid-Morning Snack (10-11 AM)
This timing bridges the gap between breakfast and lunch, preventing energy crashes in late morning:
- Best options: Protein-focused snacks with some complex carbohydrates
- Benefits: Maintains focus and productivity, prevents excessive hunger at lunch
- Examples: Hard-boiled egg with small piece of fruit, Greek yogurt with berries
Mid-Afternoon Snack (3-4 PM)
This is when most people experience an energy dip and cravings intensify:
- Best options: Snacks combining fiber, protein, and a small amount of healthy fat
- Benefits: Prevents pre-dinner overeating, helps maintain afternoon energy
- Examples: Apple with almond butter, hummus with vegetables, or a small handful of nuts
Pre/Post-Workout Snack
Timed around exercise for optimal energy and recovery:
- Pre-workout: Carbohydrate-focused snacks 30-60 minutes before exercise
- Post-workout: Protein-carb combinations within 30 minutes after exercise
- Examples: Pre-workout banana, post-workout protein smoothie
Evening Snack (8-9 PM)
If you need an evening snack, timing and composition are crucial:
- Best options: Light protein sources with calming properties
- Benefits: Prevents midnight hunger without disrupting sleep
- Examples: Small warm milk with cinnamon, Greek yogurt with honey, or turkey roll-up
Snacking Pitfalls to Avoid
Even with carefully portioned 113-calorie snacks, be wary of these common mistakes:
- Snacking while distracted: Eating while watching TV or working leads to less satisfaction and often overconsumption
- Liquid calorie oversight: Remember that beverages count toward daily calorie goals
- Relying on packaged snacks: Many "diet" or "low-calorie" packaged snacks may lack nutritional value
- Inaccurate portions: Without measuring occasionally, portion sizes often creep up over time
- Ignoring hunger cues: Eating by the clock rather than genuine hunger can disrupt natural appetite regulation
Frequently Asked Questions About 113 Calorie Snacks
How many 113 calorie snacks should I eat per day?
The ideal number depends on your total calorie needs and meal structure. For a typical 1600-2000 calorie diet, 1-3 such snacks daily can be appropriate. Adjust based on your activity level, hunger patterns, and weight management goals. Always coordinate these snacks with your main meals to ensure you're staying within your overall calorie targets.
Can 113 calorie snacks help with weight loss?
Yes, strategically placed 113-calorie snacks can support weight loss by preventing excessive hunger, maintaining blood sugar stability, and reducing the likelihood of overeating at meals. They're particularly effective when they contain protein and fiber, which promote fullness. However, they must be included in your overall calorie deficit plan to result in weight loss.
How accurate do I need to be with the 113 calorie count?
While precise calorie counting can be useful, being within approximately 10% (about 100-125 calories) is practical for most people. The nutritional quality of the snack is often more important than hitting exactly 113 calories. Focus on whole foods, portion control, and balanced macronutrients rather than obsessing over exact numbers.
Are packaged 100-calorie snacks a good substitute?
Commercial 100-calorie packs can be convenient but often contain processed ingredients and lack nutritional density. They're acceptable occasionally for portion control, but whole-food 113-calorie snacks generally provide more nutrients, fiber, and satiety. If you opt for packaged options, check ingredient lists and prioritize those with minimal processing.
What's the best 113 calorie snack for diabetes management?
For diabetes management, prioritize 113-calorie snacks with protein, healthy fats, and limited carbohydrates to minimize blood sugar spikes. Good options include a hard-boiled egg with cucumber slices, a small handful of nuts, cheese with a few grape tomatoes, or celery with almond butter. Always coordinate snacks with your diabetes treatment plan and monitor how different options affect your individual blood glucose levels.