The rolloff frequency of a R-C filter is:
F = 1 / (2πRC)
When R is in Ohms, C in Farads, then F is in Hz.
Therefore to get the capacitance is:
C = 1 / (2πFC) = 1 / [2π(100 Hz)(10 kΩ)] = 160 nF
Yes, it's really that easy.
R-C rolloff filter calculations come up a lot in electronics. I keep 1/2π permanently in a register in my calculator. I can then divide that by two of the frequency, capacitance, or resistance to get the third.