Dance Health

100 Calorie Snack Ideas: Dancers need fuel!

By Emily Harrison MS, RD, LD.

Have a 100-200 calorie snack before class or rehearsal to give you energy, but not weigh you down.

100 Calorie Snacks
1½ slices of wheat bread
1 medium banana
½ plain whole wheat bagel
2 fig type cookies
20 mini-pretzels
1 piece string cheese and 5 crackers
1 cup orange juice
½ banana with 2 tsp of peanut butter spread on it
20 yogurt raisins
1 large grapefruit
1 large apple
3 small peaches
25 seedless grapes
½ cantaloupe with large spoonful of whipped topping
½ cup sweetened applesauce with ¼ cup berries
½ cup cottage cheese with ¼ cup fruit
6 oz low fat yogurt (120 cal)
½ cup (4oz) ice cream (110 cal)
4 squares of graham crackers
1 large orange (2 clementines)
5 dried apricots
1½ cups regular microwave popcorn
1 cup sweet red pepper slices with 3 tbs hummus
1 cup baby carrots with 1.5 tbs of ranch dressing
1½ cups white rice with 10 endamames and soy sauce
12 almonds
20 peanuts
5 Triscuits

Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

To Top