All 100-calorie snacks are equal when it comes to calories, but not when it comes to nutrition. Repackaging favorite snacks into 100-calorie servings has become a popular marketing tool to make it easy for people who are watching their weight to grab what seems like a relatively guilt-free snack. Psychologically, the snacks seem like a good idea. Nutritionally, many of these snacks come up short in more than calories.
Sugar
If you're trying to watch your weight and eat healthier, it's important to limit the amount of refined sugars in your diet. Unfortunately, many of the pre-packed 100-calorie snack bags contain foods loaded with sugar. For instance, a 100-calorie serving of Chips Ahoy Thin Crisps contains 7 g of sugar, and Lorna Doone cookies have 6 g of sugar. Health professionals recommend that a person following a diet of 1,600 calories a day should limit her intake of sugar to 22 g.
Sodium
In addition to sugar, many pre-packaged 100-calorie snacks get much of their flavor from sodium, or salt. MayoClinic.com reports that healthy adults should limit their sodium intake to 2,300 mg a day. If you have high blood pressure, kidney disease or diabetes, the limit should be 1,500 mg a day. That also should be the limit if you're black or middle-aged or older. Check product labels to keep track of your sodium intake. Nabisco's Cheese Nips have 240 mg of sodium in a 100-calorie serving. Pringles potato crisps contain 110 mg of sodium and Nacho Cheese Doritos contain 140 mg of sodium in a 100-calorie serving.
Fat
Many companies have made strides in eliminating dangerous trans fats from snack foods, but that doesn't mean the products contain no fat at all. In fact, 25 percent or more of the calories in many 100-calorie snack packs come from fat. Product labels prominently display how many of the calories in the snack come from fat. Fats and sweets are at the very top of the U.S. Department of Agriculture's food pyramid, meaning they should be eaten sparingly.
Healthy Alternatives
Healthy alternatives to the 100-calorie packs exist. Good Housekeeping magazine reviewed dozens of snack foods and came up with a list of 15 of the best 100-calorie snacks. The list includes yogurts, applesauce, ice cream, frozen treats and snack crisps made with whole grains. If you're willing to dole out your own snacks, Ladies' Home Journal lists 200 possibilities that are all under 100 calories.
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