Low Calorie Foods

In today’s society, where vegan food is very popular, it’s important to consider including low calorie food items in our diets. Low calorie foods are those that have relatively few calories per serving. They’re usually rich in essential nutrients such as vitamins, minerals, and fiber while being low in added sugars and fats. These food with low calories help with weight management by controlling calorie intake and promoting a feeling of fullness due to their high water and fiber content. Examples include fruits, vegetables, lean proteins, whole grains, and low-fat dairy products. However, it’s important to maintain a balanced and varied diet to ensure that all nutritional needs are met.

What are low calorie foods?

We’ve briefly told you what are low calorie foods but let’s delve deeper into them. Low calorie foods have a small number of calories per serving, making them acceptable for people wanting to control their weight or cut back on calories.  These may include vegetables like celery, bell peppers, cucumbers, and leafy greens; fruits like berries & melons and lean proteins like chicken breast, turkey, and fish. But that’s not all! Plain yogurt, egg whites and nutritious grains are also regarded as low calorie dense foods. So if you are planning for weight loss, you can also check some weight loss tips.  Before we go into the low calorie foods list for weight loss, here are some basic points to consider: 

• Consuming more calories than your body requires can result in weight gain. Low calorie foods can assist you in creating a calorie deficit, which is necessary for weight loss. You can control your overall calorie consumption by opting for lower calorie foods.
• Low-calorie items allow you to eat larger portions while consuming fewer calories, making you feel fuller and minimizing your desire to overeat.
• Many low calorie foods are also nutrient-dense, which means they have a high concentration of key elements such as vitamins, minerals, and fiber in relation to their calorie content. You can also check some weight loss foods to know which other foods can help with weight loss.

List of Top 20 Low Calorie Food Items

Here is the list of low calorie foods that you can consume. 

1. Oatmeal
2. Greek yogurt
3. Brussels sprouts
4. Vegetable Soup
5. Berries
6. Eggs
7. Chia seeds
8. Fish
9. Cottage cheese
10. Potatoes
11. Legumes
12. Green Salad
13. Broth
14. Cucumbers
15. Carrots
16. Mushrooms
17. Cod
18. Spinach
19. Bell Peppers
20. Lean Proteins

Let us look into the 20 best foods for weight loss in greater detail below:

1. Oatmeal

In the list of low calorie foods, the first is Oatmeal, which is popular among the breakfast foods with low calories. It is a nutritious breakfast cereal prepared from whole grains derived from the Avena sativa plant. It’s a versatile dish that may be made with a variety of grains, including rolled oats, steel-cut oats, and quick oats. People who want to lose weight can also try 7 days diet plan for weight loss.

Health Benefits: 

• Food with low calories such as Oatmeal contains complex carbohydrates and dietary fiber, which can help you feel full and content. It also contains a variety of vitamins and minerals, such as Thiamin (Vitamin B1), Pantothenic acid (Vitamin B5), Folic acid (Vitamin B9), Iron, etc.
• Oatmeal also includes beta-glucans, a kind of soluble fiber linked to a variety of health advantages, including enhanced heart health and blood sugar control. Therefore, oatmeal is a great choice among low calorie food list for weight loss. Let us look into zero calorie foods to regulate your balanced diet.

Nutritional Value:

Serving Size	Calories	Carbs	Fiber	Fat
100g	71kcal	12g	2.3g	1.4g

2. Greek yogurt

In the list of low calorie foods, the second is Greek yogurt. Greek yogurt is a popular dairy product and is regarded as one of the best foods with low calories. It is known for its creamy texture, tangy flavor, and numerous health benefits. It is a type of yogurt that is strained to remove most of the whey, resulting in a thicker and creamier consistency compared to regular yogurt. The straining process also contributes to its higher protein content and lower carbohydrate content, making it a favorite among health-conscious individuals. If you are calorie-conscious and want to calculate your food calories, you can use a food calorie calculator and learn how to calculate food calories.

Health Benefits:

• It’s crucial to remember that nutritional content varies according to brand, kind (whole, low-fat, non-fat), and any added flavorings or sweeteners. It’s always a good idea to read the nutrition label on the product to get the most accurate information.
• Because of its high protein content and low carbohydrate content, food with low calories such as Greek yogurt can be a pleasant and nutritious snack option, especially for individuals trying to improve their protein intake or limit their carbohydrate intake. Get an insight regarding the 2000 calorie diet from Livofy.

Nutritional Value: 

Serving Size	Calories	Carbs	Protein	Fat
100g	120kcal	6.4g	5g	8g

3. Brussels sprouts

In the list of low calorie foods, the third is Brussels sprouts. Brussels sprouts are a type of vegetable related to cabbage, broccoli, and kale. These little, leafy green veggies, which look like miniature cabbages, are noted for their distinct flavor and potential health advantages. It is considered a good option among the foods with low calories.

Health Benefits

• Brussels sprouts are high in antioxidants, particularly glucosinolates, which have been examined for cancer-fighting qualities. 
• Brussels sprouts are very nutritious and contain a range of vitamins, minerals, and dietary fiber like Vitamin C, Vitamin A, and K.

Nutritional Value:

Serving Size	Calories	Carbs	Protein	Fat
100g	45kcal	8.95g	3.38g	0.30g

4. Vegetable Soup

In the list of low calorie foods, the fourth is vegetable soup. Vegetable soup is a flexible and pleasant dish comprised mostly of vegetables, which are commonly blended with broth or water and seasoned with herbs and spices. It’s a popular option for folks who want to incorporate more veggies into their diets while also having a warm and filling supper. It is considered a very good option among low calorie foods. Since foods with low calories help you manage calories, you can also use a daily calorie intake calculator to calculate your calories.

Health Benefits

• Different vegetables contribute various vitamins and minerals, such as vitamin A, vitamin C, potassium, folate, and magnesium. These nutrients are essential for maintaining overall health, supporting immune function, and promoting proper cell function.
• Many vegetables are high in dietary fiber, which aids in digestion, helps maintain healthy cholesterol levels, and keeps you feeling full and satisfied. Fiber also supports gut health by promoting the growth of beneficial gut bacteria.

Nutritional Value: 

Serving Size	Calories	Carbs	Protein	Fat
100g	176kcal	5.13g	1.76g	1.9g

5. Berries

In the list of low calorie foods, the fifth is berries. Berries are small, colorful, and delicious fruits that are high in vitamins, minerals, antioxidants, and dietary fiber. They are available in a wide range of forms, sizes, and colors, from red and blue to purple and black. Berries are not only delicious, but their nutritious composition also provides several health benefits. Berries are one of the tastiest low calorie foods.

Health Benefits

• The nutritional value can vary according to maturity, growth conditions, and variety. Berries are well-known for being low in calories and fat while being high in vitamins, minerals, and antioxidants. 
• They are high in vitamin C, which is necessary for immunological function, as well as dietary fiber, which promotes digestive health.

Nutritional Value:

Serving Size	Calories	Carbs	Protein	Fat
100g	33kcal	7.98g	0.68g	0.3g

6. Eggs

In the list of low calorie foods, the sixth is eggs. Eggs are one of the world’s most versatile and extensively consumed foods. They are laid by numerous bird species, with chicken eggs being the most commonly consumed. For ages, eggs have been a staple in human diets, prized for their nutritional content, culinary applications, and versatility in cooking and that’s why they are one of the best among foods with low calories.

Health Benefits:

• Other than being the food with low calories, Eggs are high in vitamin A, vitamin D, vitamin E, vitamin B12, riboflavin (vitamin B2), and folate (vitamin B9).
•  Iron, phosphorus, selenium, and zinc are all found in eggs. They also contain important amino acids, which are the building blocks of protein. Therefore eggs are a great choice among low calorie food list for weight loss.

Nutritional Value:

Serving Size	Calories	Carbs	Protein	Fat
50g	72kcal	0.4g	6.3g	4.8g

7. Chia seeds

In the list of foods with low calories, the seventh is chia seeds. Chia seeds are small, oval-shaped seeds, the Indigenous people have consumed them for millennia for their nutritional and therapeutic benefits. Chia seeds have gained appeal as a superfood in recent years due to their high nutritional profile and potential health benefits. 

Health Benefits:

• Chia seeds are high in antioxidants which can help protect cells from free radical damage.
• Chia seeds can absorb many times their weight in water, generating a gel-like material. This property can help you stay hydrated and give you a feeling of fullness. Chia seeds are a strong source of plant-based protein, making them especially appealing to vegetarians and vegans. Therefore chia seeds are a great choice among low calorie food list for weight loss.

Nutritional Value:

Serving Size	Calories	Carbs	Protein	Fat
100g	486kcal	42.1g	16.5g	30.7g

8. Fish

In the list of low calorie foods, the eighth is fish. Fish are classified into several species, each with its own set of traits, habits, and nutritional profiles. Fish are not only an important source of food for many civilizations worldwide, but they also contain important elements that help to a balanced diet. They are one of the best among low calorie foods.

Health Benefits

• Fish is a good source of high-quality protein, which is needed for tissue growth, repair, and maintenance. Protein is also required for immunological function and the synthesis of enzymes and hormones.
• Fatty fish, such as salmon, mackerel, sardines, and trout, are especially high in omega-3 fatty acids. These vital fats are well-known for their heart-healthy properties. Omega-3 fatty acids can help improve blood vessel function, and promote brain health. Therefore fish is a great choice among low calorie food list for weight loss.

Nutritional Value:

Serving Size	Calories	Carbs	Protein	Fat
100g	84kcal	3.4g	17.21g	0.92g

9. Cottage cheese

It is interesting to know that food with low calories also includes Cottage cheese. Cottage cheese is a fresh cheese formed from curdled milk from cows, goats, or sheep. It is also known as curds or paneer in various cultures. It’s a well-known dairy product for its mild flavor and versatility in both savory and sweet meals. Cottage cheese is high in protein and low in fat, making it a healthy choice for many diets and one of the best low calorie dense foods.

Health Benefits:

• Cottage cheese is a fantastic source of high-quality protein, which is essential for tissue development and repair, immune function support, and muscle mass maintenance.
• It contains an excellent balance of important amino acids, particularly branched-chain amino acids which are essential for muscle health and recovery. Therefore cottage cheese is a great choice among low calorie food list for weight loss.

Nutritional Value:

Serving Size	Calories	Carbs	Protein	Fat
100g	84kcal	4.3g	11g	2.3g

10. Potatoes

In the list of low calorie foods, 10th is Potatoes. Potatoes are one of the world’s most popular and versatile vegetables. Potatoes come in a variety of shapes, sizes, and colors, with white, yellow, and red being the most popular. They are a staple cuisine in many countries and may be found in everything from fries and chips to mashed potatoes and soups. They are a good choice amongst low calorie dense foods.

Health Benefits

Here are the nutritional facts about potatoes as one of the low calorie foods-

• Potatoes are high in vitamin C, vitamin B6, and folate.
• They include a lot of potassium and a little bit of magnesium and iron. They also include a variety of phytochemicals, antioxidants, and resistant starch (a form of fiber similar to soluble fiber).

Nutritional Value:

Serving Size	Calories	Carbs	Protein	Fat
100g	313 kcal	15.4g	2.2g	0.1g

11. Legumes

Legumes are a varied collection of plants in the Fabaceae family. They are also known as pulses and are a broad category of crops that include beans, lentils, chickpeas, peas, and soybeans. Because of their nutritious significance and variety, legumes have been a staple diet in many civilizations for ages. They are a good choice amongst low calorie foods.

Health Benefits

• Legumes, other than being one of the most common low calorie foods, are a wonderful plant-based source of protein, they are a great alternative for vegetarians and vegans. Protein is required for the formation and repair of tissues, as well as the support of various body activities.
• Legumes are high in dietary fiber, which improves good digestion, aids in blood sugar regulation, and benefits heart health by decreasing cholesterol levels. Therefore legumes are a great choice among low calorie food list for weight loss.

Nutritional Value:

Serving Size	Calories	Carbs	Protein	Fat
100g	339kcal	62.9g	19.9g	0.53g

12. Green Salad

Green salad, as must have guessed, is another food with low calories. It is a light and adaptable dish comprised mostly of green leafy vegetables, which are frequently paired with other ingredients to increase flavor, texture, and nutritional content. It is a popular and healthy option in many cuisines around the world and can be served as an appetizer, side dish, or even as a main course. It is a good choice amongst low calorie foods.

Health Benefits

Here are the nutritional facts about green salads as one of the low calorie foods-

• Green salads are one of the widely eaten low calorie foods which are high in vitamins such as A, C, and K, as well as minerals such as potassium, magnesium, and calcium. These nutrients help to maintain immunological function, bone health, and overall wellness.
• Salads with leafy greens and other vegetables are often high in dietary fiber. Fibre facilitates digestion, promotes gut health, and can contribute to a feeling of fullness, making it an excellent option for weight management.

Nutritional Value: 

Serving Size	Calories	Carbs	Protein	Fat
100g	14kcal	2.97g	0.9g	0.14g

13. Broth

It is a good choice amongst low calorie foods. The broth is a tasty and aromatic liquid created by cooking various components in water, including meat, bones, vegetables, herbs, and spices. It’s a frequent base for soups, stews, sauces, and other foods. The broth is noted for its rich and savory flavor, and it can be drunk as a warm and comforting beverage on its own. The broth comes in a variety of flavours, including chicken, beef, vegetable, fish, and bone broth.

Health Benefits

Here are the nutritional facts about broth as one of the low calorie foods-

• The broth is frequently cooked with meat and bones, which can increase its protein level. Protein is required for many body activities, such as muscle repair and immune system support.
• Because broth is mostly water, it can aid in hydration. It’s especially handy when you’re sick or need to stay hydrated but prefer anything more than plain water.

Nutritional Value:

Serving Size	Calories	Carbs	Protein	Fat
100g	29kcal	0.83g	0.87g	0.01g

14. Cucumbers

Cucumber is a popular and widely consumed vegetable and one of the best among low calorie foods. It is thought to have originated in South Asia but is currently grown worldwide. Cucumbers are often eaten fresh because they have a mild, refreshing flavor and a crisp texture. They come in several shapes, sizes, and colors, the most popular of which is the long, green kind seen in most supermarkets.

Health Benefits

Here are the nutritional facts about cucumbers as one of the low calorie foods-

• While cucumbers do not have as much fiber as some other vegetables, they do add to your daily fiber intake and promote healthy digestion.
• Other than being low calorie foods, Cucumber extracts are frequently utilized in skincare products due to their ability to soothe and moisturize the skin. Cucumbers’ silica content may also benefit skin health. They are low in calories, making them a good choice for people wanting to lose weight or cut back on their calorie intake.

Nutritional Value: 

Serving Size	Calories	Carbs	Protein	Fat
100g	15kcal	3.3g	0.65g	0.11g

15. Carrots

Carrots are root vegetables best known for their brilliant orange color, though they can also be purple, yellow, white, or red. They are a popular and adaptable vegetable that is used in a variety of gourmet recipes around the world. Carrots are not only delicious, but they are also high in critical elements that promote general health that’s why they are considered one of the best among low calorie foods.

Health Benefits:

• Other than being food with low calories, Carrots are high in vitamin A, which is necessary for maintaining good vision, skin, and immune function. They also include vitamin C, an antioxidant that boosts the immune system and promotes healthy skin.
• Carrots contain nutrients such as potassium, which helps control blood pressure, as well as trace levels of calcium and magnesium.

Nutritional Value: 

Serving Size	Calories	Carbs	Protein	Fat
100g	41kcal	9.6g	0.9g	0.2g

16. Mushrooms

Mushrooms are fungi, which are a separate group of organisms from plants, animals, and bacteria. They are available in a wide range of forms, sizes, colors, and flavors. While some mushrooms are grown for culinary purposes, others are found in the wild and have been used for generations for their potential health advantages. They are a good choice amongst low calorie foods.

Health Benefits

Here are the nutritional facts about mushrooms as one of the low calorie foods-

• Mushrooms are often low in calories and fat, making them an excellent supplement to a variety of diets.
• Mushrooms contain protein, though the amount varies. They can be especially beneficial for vegetarians and vegans who want to enhance their protein consumption. They also include dietary fiber, which can aid with digestive health and keep you feeling full.

Nutritional Value: 

Serving Size	Calories	Carbs	Protein	Fat
100g	22kcal	6.1g	2.2g	0.5g

17. Cod

Cod is a popular and adaptable kind of fish in the Gadidae family. It is popular all around the world for its mild flavor, crisp white meat, and nutritional benefits. Cod may be found in both the Atlantic and Pacific Oceans and has long been a staple in many cuisines. It is a good choice among low calorie foods.

Health Benefits

Here are the nutritional facts about cod as one of the low calorie foods-

• Cod is an excellent source of high-quality protein, which is required for tissue growth and repair, immune system support, and overall body health.
• Since cod is generally low in fat, it is an excellent choice for people who want to limit their fat intake or maintain a healthy weight. While not as abundant as in other fatty fish such as salmon, cod does include omega-3 fatty acids, which are excellent for heart health, brain function, and inflammation reduction.

Nutritional Value: 

Serving Size	Calories	Carbs	Protein	Fat
100g	82kcal	0g	18.5g	0.7g

18. Spinach

Spinach is a leafy green vegetable. It is widely cultivated and consumed throughout the world due to its nutritional worth and diverse culinary applications. Spinach is famous for its delicate, dark green leaves, which are frequently used in salads, cooked foods, and smoothies. It is a good choice among low calorie foods.

Health Benefits

Here are the nutritional facts about spinach as one of the low calorie foods-

• Spinach is high in vitamins, especially vitamin K, vitamin A (as beta-carotene), vitamin C, vitamin E, and numerous B vitamins such as folate and riboflavin. Vitamin K is required for normal blood clotting and bone health, whereas vitamin A is required for vision and immune system function
• Spinach is high in minerals like iron, calcium, magnesium, and potassium. Iron is essential for oxygen transfer in the blood, whereas calcium and magnesium are essential for bone health and muscular function. Potassium contributes to fluid balance and neuron and muscle function.

Nutritional Value: 

Serving Size	Calories	Carbs	Protein	Fat
100g	23kcal	3.6g	2.9g	0.4g

19. Bell Peppers

Another food with low calories includes Bell Peppers. Bell peppers are colorful vegetables that come in a variety of colors such as green, red, yellow, and orange. Because of their mild flavor, crisp texture, and pleasing look, they are frequently utilized in culinary recipes. They are a member of the nightshade family and are linked to other peppers such as chilli peppers. They are a good choice among low calorie foods.

Health Benefits

• Bell peppers are high in vitamin C, which is important for boosting the immune system, maintaining skin health, and aiding in wound healing.
• Beta-carotene, a precursor of vitamin A, is abundant in red and orange bell peppers. Vitamin A is beneficial to vision, immunological function, and skin health.

Nutritional Value: 

Serving Size	Calories	Carbs	Protein	Fat
100g	20kcal	4.6g	0.9g	2.1g

20. Lean Proteins

Lean proteins are an important part of a well-balanced diet since they provide critical nutrients while also encouraging numerous body activities. They are especially advantageous for people who want to gain or retain muscle mass, lose weight, or improve their general health. Lean proteins are low in saturated fats and calories, making them a good choice for people trying to cut back on fat. 

Health Benefits:

• Amongst lean proteins, Chicken breast is a high-quality protein source that provides critical amino acids for muscle growth and repair. It is also high in B vitamins such as niacin and vitamin B6, which are essential for energy metabolism and overall cellular function. 
• Turkey breast is another lean protein alternative that is high in protein and low in fat. It contains critical minerals like selenium, which helps the immune system, and phosphorus, which is necessary for bone health. Use skinless choices such as chicken breast. Since now you know about the low calorie foods let us have a sneak peek about the high calorie foods.

Nutritional Value:

Serving Size	Calories	Carbs	Fiber
100g	165kcal	0g	2.1g

Benefits of Eating Foods with Low Calorie

These are the benefits of low calorie foods-

1. Weight Management

One of the main reasons people choose low calorie filling foods is to help them lose weight. Consuming fewer calories than your body expends might result in a calorie deficit, which is necessary for losing weight. Low calorie foods can help you reach this deficit while not making you feel deprived. For weight management, you can also check out the BMR Calculator.

2. Weight Loss 

Incorporating low calorie filling foods into your diet can be an effective weight-loss technique. These foods are generally high in nutrients and can help you feel full and satisfied while lowering your overall caloric consumption. Body mass index is also a component of weight loss, you can check out the uses of a BMI calculator.

3. Improved Portion Control

Since low calorie foods contain more water and fiber, they can help you increase the volume of your meals without adding extra calories. This can encourage greater portion management and lessen the probability of overeating.

4. Nutrient Density 

Many low calorie foods are high in critical elements such as vitamins, minerals, and antioxidants. Choosing nutrient-dense foods can help ensure that your body receives the nutrients it requires while keeping your calorie intake under control.

Foods that are not Low in Calories

We’ve already talked about low calorie foods in detail but are you wondering which foods you should not consume for fewer calories? We will tell you about them below-

1. Fast Food: Burgers, fries, fried chicken, and other fast-food items are often high in calories due to their high fat and carbohydrate content.
2. Sugary Snacks: Cookies, cakes, pastries, and candies are rich in sugars and fats, making them calorie-dense.
3. Processed Meats: Sausages, bacon, and other processed meats are high in both calories and saturated fats.
4. Full-Fat Dairy: Whole milk, cheese, and full-fat yogurt are calorie-dense due to their fat content. Read more to get a fair idea about the calorie deficit diet plan and how you can replace full-fat dairy in your meals.

It is better to avoid these food items from your list of low calorie foods!

References

“Low-calorie diets and sustained weight loss.” n.d. PubMed. Accessed October 6, 2023. https://pubmed.ncbi.nlm.nih.gov/11707556/.

“Low-fat/calorie foods: current state and perspectives.” n.d. PubMed. Accessed October 6, 2023. https://pubmed.ncbi.nlm.nih.gov/11029012/.

FAQs

What are the 10 lowest-calorie foods?

The 10 lowest calorie foods are Lettuce, Cucumbers, Celery, Zucchini, Tomatoes, bell papers, spinach, broccoli, and cauliflower. These can be considered as low calorie foods.

What foods are low in calories but filling?

The low calorie filling foods are vegetables, fruits, legumes, whole grains, etc.

What is the lowest-calorie food?

There are a lot of low calorie dense foods but there can’t be any one of the lowest calorie food. Some of the low calorie foods include tomatoes, berries, guavas, etc. Get to know about your calorie intake from the food calorie calculator provided by Livofy.

Are rice high in calories?

Rice is a staple food that comes in a variety of forms and variants, and its calorie count varies based on the type and way of cooking. Rice is generally regarded as a particularly calorie-dense food, owing to its high carbohydrate content. So don’t count rice in your low calorie foods list!

Who should eat foods with low calorie?

Low calorie foods can be beneficial for a lot of individuals and situations, but it’s important to consider individual health goals, medical conditions, and nutritional needs.