From ice cream to hot dogs to sugary daiquiris, calorie-laden summer treats are tough to resist. The good news: There are plenty of low-calorie snacks that feature your seasonal favorites. Healthy summer snacks can help you manage your weight during the warmest months.

You’ll find it easy to stick to your diet goals if you make a habit of reaching for one of these nutritious snacks. Here are 30 healthy summer snacks, each under 100 calories with good-for-you ingredients to keep you healthy, happy, and fit—all summer long.

1. Almonds

There’s a reason why this little nut appears so frequently on lists of the “best” healthy foods. Almonds pack plenty of calcium, fiber, protein, and vitamin E.1

Try Blue Diamond Whole Natural Almonds, 100 Calorie On-The-Go Packs: “They contain healthy fat to keep you satisfied,” Erika Horowitz, RDN, a registered dietitian nutritionist based in New Jersey, told Health. The pre-portioned packs are the perfect size to stash in your beach bag.

2. Asian Slaw

Try making a quick Asian slaw that’s light enough for even the hottest summer days. Mix together savoy cabbage, carrots, and rice wine vinegar.

“This combination is tangy and nutrient-dense,” Annie Kay, RDN, a registered dietitian nutritionist based in Massachusetts, told Health. Cabbage is particularly low in calories: One cup has just 22.5 calories.2The vegetable is also a good source of vitamin C, an antioxidant that supports your immune system.3

3. Blueberries

One cup of blueberries contains just 84.4 calories, as well as fiber and vitamins K and C.4 Blueberries are also a source of anthocyanins, a pigment that gives them their bright blue color. Some evidence suggests that anthocyanins have anti-cancer properties.5

“Easy to find and portable, blueberries are a great low-calorie summer snack,” said Horowitz. Try Greek yogurt with chocolate, walnuts, and blueberries as a healthy and easy snack.

4. Cherries

“This summer-friendly fruit has vitamins A and C, potassium, and fiber,” said Horowitz. A one-cup serving of pitted sweet cherries also contains just 86.9 calories.6

Like blueberries, cherries are a rich source of anthocyanins. Those compounds also act as antioxidants that reduce inflammation and lower cholesterol and triglycerides.7

5. Cocktail Shrimp

Make your way to the closest shrimp platter if you find yourself hungry at a summer cocktail party or barbecue. One medium grilled shrimp has just 11 calories, so you can have a nine without going over 100 calories.8

“[Shrimp are] also high in protein, vitamin B12, and the antioxidant selenium,” Cynthia Sass, MPH, RDN, Health‘s contributing nutrition editor, told Health.

6. Cucumbers and Olive Tapenade

Craving something savory? Quarter a cucumber, slice it into bite-size pieces, then top with a small amount of olive tapenade. One cup of cucumber slices has just 18 calories and packs a lot of water, which helps prevent bloating.910 Olive tapenade has plenty of healthy monounsaturated fats, said Sass.

7. Dark Chocolate Chips

Treat yourself to a small amount of 70% dark chocolate chips if you are craving something sweet. A 14-gram serving has about 80 calories, depending on the brand.11

“Dark chocolate has been shown to improve cholesterol profiles, help lower blood pressure, and support brain health,” said Sass. Dark chocolate also contains essential antioxidants and healthy fats, which might support your metabolism.12

8. Frozen Grapes

Keep a bag of purple grapes in your freezer to have a healthy, refreshing treat on hand for hot summer days. A one-cup serving has about 100 calories.13 In addition to being low-calorie, “frozen grapes provide copper, vitamin K, and antioxidants,” said Sass.

9. Frozen Greek Yogurt Bars

Horowitz recommended Yasso Frozen Greek Yogurt Bars if you need a quick, store-bought snack. The chocolate fudge flavor has just 80 calories per pop.14

“This bar is a portion-controlled, cool, refreshing summer treat,” said Horowitz. “Made with Greek yogurt, it packs in six grams of protein and doesn’t have too much sugar.”

10. Gazpacho

Nothing says “summer” like chilled gazpacho soup. You can enjoy this traditional Spanish soup without worrying too much about calories, thanks to nutrient-rich ingredients like tomatoes, cucumbers, peppers, and onions.

11. Grape Tomatoes

This small tomato variety—not to be confused with its slightly sweeter cousin, cherry tomatoes—reaches peak season mid-summer. Enjoy one cup of grape tomatoes, which has about 40–50 calories, in a bowl with a drizzle of olive oil and freshly ground pepper.15 Grape tomatoes also have plenty of water, vitamin C, and antioxidants, said Sass.

12. Grapefruit

Start your morning with one-half of this refreshing citrus fruit, which has about 64.7 calories. Grapefruit helps keep you hydrated since it’s nearly 90% water.16 The vitamin C content in grapefruit helps form collagen for healthy skin and supports your immune system.3

13. Greek Yogurt and Raspberries

Combine a one-half cup of plain, non-fat Greek yogurt with a one-third cup of fresh raspberries in a bowl. The protein from the Greek yogurt and fiber from the raspberries will help satisfy your appetite. You’ll get about 136 milligrams of calcium, which supports strong bones and teeth.1718

14. Hard-Boiled Egg

Craving a hunger-busting snack stat? “As far as whole foods with great nutritional value and convenience go, you can’t really beat a hard-boiled egg,” said Horowitz.

One hard-boiled egg has just 71.5 calories, plus plenty of B vitamins, vitamin D, and choline, a nutrient that helps support your memory.1920Eggs also contain healthy fats and protein that help keep you full for long periods, said Horowitz.

15. Homemade Popsicles

There are some nutritious store-bought varieties out there. Still, making your own homemade fruit popsicles allows you to control how much sugar you add. Added sugar is a source of “empty calories,” meaning it provides no nutrients. The American Heart Association advises consuming no more than 25 grams of added sugar per day for females and 36 grams for males.21

16. Hummus and Celery

Spread two tablespoons of hummus on crunchy celery for a quick pick-me-up. Plain hummus has about 36.4 calories per tablespoon, depending on the brand.22 Celery has 5.6 calories in one stalk.23

“Hummus provides some plant-based protein, fiber, and minerals, and celery contains fiber and potassium,” said Sass.

17. Iced Cappuccino

Some specialty coffees can end up being worse for you than a candy bar, but it’s possible to enjoy a cool drink without excess calories. Ask for an iced cappuccino made with skim milk next time you visit your local café. This low-calorie drink contains calcium and protein to keep you full.24

18. Iced Chai

Quench your thirst with iced chai, another low-calorie summer beverage. You can order it at your local coffee shop, but it’s also easy to brew at home. To add extra flavor, “play with nutrition-packed spices like cinnamon, ginger, turmeric, and cardamom,” said Kay.

19. Mango

One cup of sliced mangos packs plenty of nutrients. You’ll get 2.64 grams of filling fiber, along with vitamin A and vitamin C.25 Both vitamins support your immune system and skin health.263

20. Mashed Avocado Crackers

Think of this as a bite-sized version of avocado toast: Top a few whole-grain crackers with two tablespoons of mashed avocado for a quick-and-easy low-calorie snack. Avocados are high in heart-healthy fats and potassium, which help regulate blood pressure.2728

21. Popcorn

It’s the classic nutritious, low-calorie snack that will fill you up for hours: “Air-popped popcorn is a caloric bargain,” said Horowitz. Two cups have about 120 calories.29

Popcorn has polyphenols, an antioxidant that protects against cell damage. Some evidence suggests that polyphenols also lower heart disease risk.30Just make sure to skip the salt for a healthier snack.

22. Quinoa Salad

Have some leftover quinoa in the fridge? Make a quick quinoa salad by tossing a one-half cup of quinoa, which is about 102 calories, with some chopped parsley and lemon juice.31 Quinoa is a seed that packs a lot of filling protein.

23. String Cheese

String cheese is an easy-to-pack beach snack. Some non-fat pre-packaged varieties contain about 40 calories per serving.32 String cheese is also a good source of calcium and protein, said Horowitz.

24. Sugar Snap Peas

Some varieties of sugar snap peas have less than 100 calories per serving.33 Dip them in white bean dip for extra flavor for a crunchy summer snack.

“Snap peas offer vitamins, minerals, and fiber,” Wendy Bazilian, DrPH, RDN, author of “Eat Clean, Stay Lean,” told Health. “Paired with high-fiber, plant protein-rich white beans, they’re a tasty way to provide sustained energy and [trigger] a balanced blood sugar response.”

25. Summer Melon Soup

Whip up a bowl of chilled fruit “soup” by mixing one cup of cantaloupe (about 58.9 calories) with a one-fourth cup of avocado (about 67 calories) and some chopped mint in a blender.3435 This light, refreshing snack will cool you down and packs vitamin A, said Kay.

26. Sweet Potatoes

Loaded with beta-carotene and magnesium, “sweet potatoes have a bigger nutrient bang for the caloric buck than white potatoes,” said Kay.

Sweet potatoes also contain resistant starch, a healthy carb that satisfies your appetite.36 Enjoy one-half of a medium-baked sweet potato, which has about 67.5 calories, with a drizzle of lime juice and olive oil for a savory snack.37

27. Tofu Lettuce Wrap

Try a lettuce leaf wrap with baked tofu and a squeeze of fresh lemon for a more substantial snack or light summer lunch. A one-half cup of tofu “provides high-quality plant protein,” said Kay. Some evidence suggests that plant proteins may protect against some cancers.38

28. Tuna Pouch

Opt for a pouch of tuna instead of packing tuna sandwiches in your beach cooler. Horowitz recommended Starkist Light Tuna in Water, which contains 17 grams of protein and just 70 calories per 2.6-ounce pouch.39Mix in one tablespoon of salsa, hummus, or avocado for a flavor boost.

29. Walnuts and Raspberries

Mix three-fourths of a cup of berries with four walnut halves for another delicious way to enjoy in-season raspberries. The mix of fiber with the plant-based omega-3 fatty acids in walnuts will sustain your energy throughout the day.40

30. Watermelon

This classic summer fruit packs impressive health benefits. Not only is watermelon low-calorie, but it’s also a good source of lycopene. Research has found that this pigment may help guard against certain types of cancer.41 Watermelon will also prevent bloating and keep you hydrated on hot days, thanks to its high water content.

A Quick Review

Opt for some of these healthy summer snacks to help keep you full or cool you down when it’s hot out. These low-calorie options pack filling fiber and plenty of minerals and vitamins that are essential for good health. Many of these snacks can also help you manage your weight.

A healthy snack is one that has enough calories to satisfy your appetite while not causing unintended weight gain. Look for low-fat, sugar-free foods that have fiber and high water content, such as fruits and vegetables

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SCHEDULE THIS WEEK-  MONDAY-FRIDAY 5AM, 6AM, 4:30 PM AND 5:30 PM   SATURDAY POKER AT 8 AM

WORKOUTS THIS WEEK-  CALI BEAR, PUSH PRESS, PUSHUP/RUN DUO, SPRINTS, PUSHUP/PULLUP TEST, POKER

HAVE A GREAT SUNDAUY

SEE YOU AT THE GYM

3,2,1 GO!

DEAN