With rising health awareness and a growing number of Indians shifting toward mindful eating, healthy Indian snacks under 100 calories are gaining major attention. From nutritionists to fitness bloggers, everyone’s spotlighting traditional Indian ingredients that offer flavor without the guilt.
Whether you’re working from home, managing weight, or curbing cravings between meals, there’s no need to give up your favorite desi flavors. Here’s your definitive guide to low-calorie Indian snacks that are nutritious, affordable, and incredibly tasty.
Why Choose Indian Snacks Under 100 Calories?
In today’s fast-paced world, snacking smart is crucial. Regular namkeen, deep-fried samosas, or sugar-loaded biscuits often contain 200–400 calories per serving, making them risky for anyone aiming to maintain a healthy lifestyle.
By contrast, snacks under 100 calories offer:
- Better portion control
- Less risk of weight gain
- Improved digestion and energy
- Healthier substitutes without sacrificing taste
Moreover, many of these snacks are made from locally sourced ingredients, adding sustainability and accessibility to their benefits.
1. Roasted Chana (Bengal Gram) – 100 calories for 30g
Calories: ~100 per 30g
Why it’s healthy: Packed with protein, iron, and fiber
How to enjoy: Mix with chopped onions, tomatoes, lemon juice, and a pinch of chaat masala
Roasted chana is a classic Indian weight-loss snack. It’s crunchy, high in protein, and perfect for keeping you full longer.
Pro tip: Buy in bulk and store in an airtight jar for instant munching.
2. Poha with Veggies – 100 calories per ¾ cup
Calories: ~90–100 per ¾ cup
Why it’s healthy: Low in fat and rich in iron
How to enjoy: Add mustard seeds, curry leaves, grated carrot, and a dash of lemon
Poha is one of India’s most loved breakfast items—and when cooked lightly with minimal oil, it transforms into a wholesome evening snack.
3. Sprouted Moong Salad – 100 calories per 1 cup
Calories: ~95 per cup
Why it’s healthy: Rich in protein, vitamins B & C, and antioxidants
How to enjoy: Toss in cucumbers, onions, tomatoes, and mint chutney
This light but filling snack helps regulate blood sugar levels and supports gut health.
4. Baked Samosa or Air-Fried Methi Mathri – 1 piece ~90–100 calories
Calories: ~95 for 1 piece
Why it’s healthy: Air-frying cuts fat while preserving flavor
How to enjoy: Serve with mint yogurt dip instead of sugary chutney
With modern appliances like air fryers, even traditionally oily snacks can be transformed into low-calorie treats.
5. Masala Buttermilk (Chaas) – 1 glass ~70 calories
Calories: 70 per 200ml glass
Why it’s healthy: Hydrating, probiotic-rich, and digestion-friendly
How to enjoy: Blend with ginger, coriander, roasted cumin, and a dash of black salt
Though not solid, chaas curbs hunger effectively and pairs well with dry snacks like roasted makhana.
Explore more: Benefits of Probiotics in Indian Diets
6. Roasted Makhana (Fox Nuts) – 100 calories per 25g
Calories: ~95 per 25g
Why it’s healthy: Gluten-free, low in carbs, and high in antioxidants
How to enjoy: Roast with ghee and turmeric or paprika for flavor
Fox nuts are trending in the global wellness space—and for good reason. They’re crunchy, filling, and ideal for those on a calorie-controlled diet.
7. Steamed Dhokla – 2 small pieces ~90 calories
Calories: ~90 for two 2”x2” pieces
Why it’s healthy: Fermented, protein-rich, and easy on the stomach
How to enjoy: Top with coriander and mustard seeds; serve with green chutney
This Gujarati delicacy doubles as a lunchbox item and evening snack.
8. Khakhra – 1 piece ~60–80 calories
Calories: Depends on type (jeera, methi, etc.), but ~75 per piece
Why it’s healthy: Made with whole wheat; baked, not fried
How to enjoy: Pair with pickle or low-fat yogurt
Khakhra is a dietician-approved snack thanks to its crispiness and versatility.
9. Fruit Chaat with Black Salt – 1 bowl ~80–100 calories
Calories: Varies by fruit (apple, guava, papaya, pomegranate)
Why it’s healthy: Natural sugars, vitamins, and fiber
How to enjoy: Sprinkle black salt, lime juice, and chili powder
Perfect for midday snacking, fruit chaat offers a burst of flavor and energy without processed ingredients.
10. Homemade Ragi Cookies (1 small) – 1 piece ~90–100 calories
Calories: ~90 per 1-inch cookie
Why it’s healthy: Ragi is rich in calcium, iron, and amino acids
How to enjoy: Bake with jaggery and coconut oil for better health benefits
These are ideal replacements for refined flour biscuits and offer a nutritional punch.
Tips to Make Indian Snacking Healthier
- Use mustard oil, ghee, or cold-pressed coconut oil sparingly
- Avoid sugar-loaded “diet” snacks—read labels carefully
- Pair solid snacks with hydrating drinks like chaas or lemon water
- Practice portion control even with healthy options
- Avoid snacking out of boredom—listen to your hunger cues
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Healthy Indian snacks under 100 calories don’t have to be boring or bland. In fact, many traditional foods, when cooked consciously, are nutrient-dense, low in calories, and incredibly satisfying.
By choosing regional superfoods and preparing them with simple techniques like roasting, steaming, or air-frying, you can enjoy snacking without compromising your health goals.
