What Does 100 Calories Really Look Like?

Portion control can be one of the most difficult aspects of maintaining a healthy diet. To help curb over-indulgence, here are 50 nutritious foods—and their correct portion size. From fruit to fish, these satisfying eats will help fill you up for just 100 calories or less.

1 cup blueberries

3/4 oz sharp Cheddar

1 large egg

See also: 75 Delicious Ways to Cook Eggs

1 roasted skinless chicken drumstick

1 cup broccoli florets with 3 Tbsp dip

1/2 medium baked potato

1 medium apple with peel

2 oz lean beef eye-of-round roast

13 whole almonds

1 small oatmeal cookie

See also: 11 Breakfast Cookies That Make Waking Up Early So Much Easier

2 tsp flaxseed oil

3 Tbsp dried tart cherries

2 medium organic kiwis

3 Tbsp hummus

1/3 cup cooked quinoa

1 cup yellow onions with 1 tsp EVOO

1 stick sugar-free gum

2 medium figs

1⁄2 cup natural fat-free fruit yogurt