What does 100 Calories Look Like?

Do calories matter? Short answer: For weight management, yes. You don’t necessarily have to track them every day, but it can absolutely be helpful to be aware of serving sizes and portions that are right for your body.

So why are we focusing on 100 calories here? 100 calories may not seem like a lot, and depending on your goals, it’s of course possible 100 calories doesn’t matter!

But for those of us who need 1200-2500 calories to maintain our weight, 100 calories can absolutely make a difference. Eating 100 calories LESS than the amount we need to maintain our weight will overtime result in weight loss. And eating 100 calories MORE than the amount we need to maintain our weight will overtime result in weight gain.

What does 100 Calories Look Like?

So let’s look at what 100 calories looks like – you may be surprised! It can look very different comparing different foods. Please note the examples may not be exactly 100 calories – it might be a few more or less than 100 exactly.

Protein

4 oz deli turkey
1 1/2 hard boiled eggs
2 oz ground beef, raw
2 oz chicken breast, raw
1 single serving yogurt
1 cup in-shell edamame; 1/2 cup shelled
4 oz tofu
3.5 oz shrimp
3 oz smoked salmon

Fats

Some fats can also be considered protein because the calories that contribute to these foods largely both come from fat and protein, equally – namely the cheese, nuts, and bacon from this list below.

1 oz cheese
1/4 cup shredded cheese
1/8 cup nuts or seeds
2 1/2 tsp oil
1 Tbsp butter
2 1/2 strips bacon

Veggies

Non-starchy veggies give you SO much volume for few calories – they’re a great way to add bulk to your meals and snacks.

3 cups broccoli florets
2 cups baby carrots
3 cups cauliflower rice

Starches

Starches are primarily made from carbohydrates – the same matter that non-starchy vegetables are made of. As you can see, the portion size is just much smaller.