– Five 100 Calorie Paleo Snacks – a Picture Guide

In my daily nutritional consulting practice, I have a majority of clients that follow some variant of the Paleo Diet. Some clients see me for weight loss, and others are fit people simply looking to perform better or run that first half-marathon.

I love the Paleo Diet, it works, when applied consistently. Food portion size is not a widely considered factor in the Paleo Community. The thought is eat unlimited in the protein and non-starchy vegetable categories, and manage your fat intake to what energizes you best. I educate my clients about Paleo portion sizes, paying the most attention to foods that I classify as sugars or fats.

The info-graphics below easily demonstrate portion size awareness tied to sugar or fat grams. I decided to display for you 4 quality fat sources, and 1 super sugar snack. Pumpkin Seeds, Sunflower Kernels, In-shell Pistachios, Sunflower Butter, and the super sugar, blueberries.

The amount of 100 calories for these snacks was used to develop simple portion size awareness and retention. You may use the “block” of 100 calories any way you choose to!

You can see more pictures of 100 calorie snacks and diabetic exchange items at

100 Calorie Snacks!


Jason Crouch is the owner of, an educational blog that aims to teach portion and serving sizes through the use of pictures. Jason is a graduate of the Dietetic Technology program at Gateway Community College in New Haven, CT, an ADA/CADE approved nutrition program. FoodSize can also be found on Facebook for daily updates and commentary.

11 thoughts on “ – Five 100 Calorie Paleo Snacks – a Picture Guide

  • May 14, 2011 at 12:40 pm

    Excellent post, one thing I like about this is that it fits perfectly with the 5-6 small meals per day recommended by most trainers to boost up metabolism.

  • May 9, 2011 at 10:19 am

    Great visuals. This is so important for people to see visually how many calories are in the foods they are consuming!

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  • May 7, 2011 at 2:40 pm

    Mike, I work as a Dietetic Technician, and service clients that range from type 1 & 2 diabetics to Marathoners to CrossFitters.

    Diabetics with severely decreased insulin production or insulin resistance, sometimes require a high glycemic snack in order to avoid a diabetic “crash”

    The generalization of people as “paleo people” speaks to one community or consumer group that has a standard set of values and beliefs.

    All of the foods deemed acceptable as per Dr. Cordain’s standards, have their own place in different meal plans.

    Not everyone is willing or able to commit to eating a 100% Paleolithic diet, yet they can and do benefit from learning about it’s premises and working more of the “paleo approved” foods into their diet.

    I counsel clinical nutrition, and every individual has their own specific needs. The average American eater lives a life far different that “paleo people”, yet can benefit from learning about paleo foods and their place in their diet. Ignoring calorie and macronutrient totals with clients, is considered unacceptable practice in my field.

    • May 10, 2011 at 5:46 pm

      If avoiding a diabetic crash is the goal, you only need few grams of sugar to bump the hypoglycemic levels to his/her normal… But that’s not exactly a diabetics problem right? My point is that dehydrated blueberries have way to much sugar to be worth eating them as a snack…

      • May 10, 2011 at 6:12 pm

        Mike, I believe I already outlined how different foods are integrated into different meal plans.

        You seem to be viewing the food based on your own personal standards rather than a dietary medium.

        I appreciate that you shared your own opinion on the snack, but it must be noted to other readers that your “point” was simply an opinion.

        Visit for other paleo snacks are are low glycemic. Thanks for your input!

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  • May 7, 2011 at 8:55 am

    Few problems with the Snacks…

    1. All nuts presented as good snacks have a very bad omega6 to Omega3 ratio. Alternatives? Walnuts and Macadamia nuts. Another nuts caveat is that once you start eating them, you hardly stop.

    2. Those dried blueberries carry WAY to much sugar to be worth eating them. They are practically sugar…

    and 3. Paleo people do not really snack. Snacks are mostly used by high carb people, yo-yo-ing their blood sugar and insulin. If you eat paleo, you dont get hungry…

    • May 7, 2011 at 11:16 am

      Could you please define what you classify as “paleo people”?

      • May 7, 2011 at 11:24 am

        Blueberries have their place in a meal plan. May it be for a Diabetic, or for an Athlete post workout.

        Some people need to manage their blood sugar (diabetics), and a natural sugar source is far superior to most alternatives.

        Everyone gets hungry, if you never became hungry eating a Paleo Diet, would you ever eat, and when would you satiate your natural appetite that is based on your basal and metabolic caloric needs.

        • May 7, 2011 at 2:24 pm

          Paleo people are people that live a Paleo Lifestyle… or eat a Paleo Diet.

          Can you please elaborate a bit the advantages of feeding diabetics sugars of any kind?

          Meanwhile, while’m at it, here’s another point…
          4. Paleo people dont exactly count calories…




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