The weight loss journey can be easy if you follow the calorie deficit program. Eating fewer calories than your body releases during the day can help you lose weight over time.
And if you want to follow the calorie deficit program for weight loss, you need to consume the best lowest-calorie foods that fill you up for a long time, reduce your calorie consumption, and help you lose weight.
I searched a lot on the web; what are the best lowest-calorie foods you can eat for weight loss? And finally, I’ve gathered a list of foods with the lowest calories that fill you up for longer.
The list includes the names of various vegetables, fruits, and non-veg foods.
The Ultimate List of Low Calorie Foods for Weight Loss
- Vegetables (1-15)
- Cereals (16-19)
- Fruits (20-29)
- Beans (30-33)
- Meat (34-38)
- Fishes (39-43)
- Beverages (44-49)
- Others (50-53)
Note: Every food is beneficial, but they also have some downsides, so it is best to consult with your doctor or nutritionist before including any of the food mentioned in this article.
1. Spinach
A cup of cooked 100g spinach only has 41 calories.
Add spinach to your weekly diet if you are also trying to lose weight. It contains protein, calcium, iron, magnesium, potassium, and vitamin A.
Spinach makes you feel full, reduces hunger, limits calorie intake, and promotes weight loss.
2. Cabbage
One cup of cooked cabbage contains only 30 calories, making it an important vegetable for weight loss.
Regularly eating cabbage can speed up your weight loss. You can add raw cabbages in salads as well as you can consume cooked cabbage.
3. Celery
Celery is a very lower-caloric food item that is rich in fiber and water. One large stalk of celery contains just 10 calories, making it a crucial item to add to other vegetables.
It keeps you hydrated, improves digestion, gives you a feeling of fullness, and reduces the excess intake of calories.
4. Broccoli
Like other foods, broccoli is also a low-calorie weight-loss food that contains fiber, vitamins, and calcium.
Brocalli improves digestion, prevents constipation, reduces blood pressure, and is a good veggie for weight loss.
One cup (100g) of cooked broccoli contains just 33 calories, making it one of the top lowest-calorie foods for fat loss.
5. Mushroom
Mushrooms also come as an important vegetable when it comes to weight loss. This veggie is a low-caloric item that only contains 25 calories in 100 grams. It also contains fiber as well as many vitamins. You can include this with other veggies in your weight-loss diet.
6. Watercress
Watercress is a spicy flavor vegetable. It is highly nutritious and is a good source of vitamins A, C, and K, as well as calcium, iron, and antioxidants.
100 grams of raw watercress contains only 11 calories, making it a great food for those wanting to lose weight.
7. Cucumbers
Cucumber is a low-calorie green veggie that contains high antioxidants and nutrients. Adding it to your diet can help you lose weight, lower blood sugars, and keep you hydrated and full.
8-ounce cucumbers contain as low as 30 calories.
8. Beetroot
Beet is an excellent source of fiber, vitamin B9, manganese, potassium, iron, and vitamin C. It can help you lower blood pressure, fill your stomach for longer, and promote good health.
One cup (136 grams) of boiled beetroot has fewer than 60 calories.
9. Carrots
Carrot is one of the most popular vegetables in the world. You’ll find it everywhere at an economical price. It is rich in vitamins and nutrients and low in calories.
The 100 grams of carrot contains only 41 calories.
10. Cauliflower
Cauliflower is high in fiber, antioxidants, and vitamin B.
1 cup chopped (107 grams) of raw cauliflower contains 27 calories.
11. Lettuce
Lettuce is a leafy vegetable that is used in salads, burgers, and garnishing dishes. It is a good source of vitamins A, K, folate, and other nutrients that are helpful for keeping your skin, bones, and eyes healthy.
One cup of lettuce (3 ounces) only contains around 10 calories, making it an ideal food for weight loss.
12. Radishes
Radishes are another low-calorie food that is helpful for the digestive system. You can consume row radishes or cook them with other lowest-calorie vegetables.
There are just 16 calories in 100 grams of Radishes
13. Tomatoes
Tomatoes are crucial ingredients used in various dishes, from veg to non-veg. They are good sources of potassium, vitamins B and E, and other nutrients and play an important role in maintaining good health.
One small tomato (91g) provides 16 calories, out of which 12 calories come from carbs, 3 from protein, and 1 from fat.
14. Zucchini
Zucchini is a green vegetable that looks like cucumbers are rich in several vitamins, minerals, and other beneficial plant compounds.
From improving heart health and the digestive system to lowering blood sugar levels and supporting weight loss, zucchini has several health benefits.
One cup of cooked zucchini (223 grams) contains only 17 calories, 60% of which comes from carbs, 25% from protein, and the rest from fats.
15. Brussels Sprouts
Brussels sprouts are a popular leafy vegetable that is used in various healthy and fast food dishes. They are low in calories but high in nutrients, antioxidants, fiber, and vitamins C & K.
Eating Brussels sprouts in the right way can help you maintain healthy blood sugar levels, reduce inflammation, and promote good health.
One cup (156 grams) of cooked Brussels sprouts has as low as 56 calories. It is also eaten raw and raw Brussels contains negligible calories but can fill your stomach and control calorie consumption.
16. Rolled Oats
Oatmeal is a type of cereal grain that is rich in carbs and fiber but low in calories. It also provides significant proteins and helps sustain muscle while losing fats.
From increasing weight loss and improving heart health to lowering cholesterol and blood sugar levels, consuming oats has multiple health benefits.1 The Nutritional Information about Oats: Health Harvard
Eating oats helps you feel fuller for a longer time, restricts calorie consumption, and helps you shed excess kilos.
One serving of cooked rolled oats (100 grams) provides 389 calories, making it an ideal breakfast choice for weight watchers.
17. Steel Cut Oats
Steel-cut oats, also known as Irish oats, are a popular breakfast cereal that contains healthy macro and micronutrients.
It has low calories and high fiber than rolled oats.
Steel-cut oats have a coarser, chewier texture and nuttier flavor and can be an excellent breakfast option.
One cup (40g) of Irish oats provides 150 calories.
18. Muesli
Museli is another cereal you can consume in your breakfast to fill your hunger. It is rich in fiber and protein and made with raw rolled oats and other diverse breakfast ingredients.
Museli can keep you feeling full for longer and help reduce overall calorie consumption.
One serving (45g) of muesli contains 186, 55-60% of which comes from carbs, 20-25% from fats, and 15% from protein.
19. Wheat Flakes
Wheat bran is a byproduct of the wheat kernel and is rich in compounds and minerals. It is an excellent source of fiber and helps enhance health and lower the risk of certain chronic diseases.
It has a sweet and nutty flavor; you can consume it with ice-cold milk.
A half-cup (29g) of wheat flakes contains as few as 63 calories and can be an excellent breakfast or brunch option.
20. Watermelon
Watermelon is a very low-calorie fruit with a high water content, making it weight loss friendly. You can consume watermelon even on an empty stomach. It fills you up for a longer time and keeps you hydrated.
Calories per 100gm: 30
21. Apple
Apple is a high-energy, low-calorie fruit that contains high fiber. It fills you up for longer, reduces calorie consumption, and controls your hunger.
Eating apples regularly has several benefits, from weight loss to lowering your cholesterol level.
A piece of medium size apple (182g) has 95 calories.
22. Orange
Orange is a citrus fruit that high in vitamin C and fiber but low in calories. Experts say, If you’re a weight-watcher, it may be a good idea to have as a whole orange rather than drink orange juice. It also makes you full and reduces hunger.
One piece of orange (100gm) contains just 47 calories.
23. Kiwi
Kiwifruit is a highly nutritious fruit that contains vitamins and fiber and has many health benefits. Kiwis may help in weight loss, control blood sugar and maintain cholesterol levels. Studies show that kiwifruit promotes weight loss.2 Mishra, Suman et al. “Kiwifruit Non-Sugar Components Reduce Glycaemic Response to Co-Ingested Cereal in Humans.” Nutrients vol. 9,11 1195. 30 Oct. 2017, doi:10.3390/nu9111195
Medium size one kiwi (70g) has 42 calories.
24. Berries
Berries are loaded with antioxidants, rich in fiber, and rich in minerals. They help lower cholesterol, fight inflammation, and may help protect against cancer.3 11 Reasons Why Berries Are Among the Healthiest Foods on Earth – Healthline.
Blueberries contain 57 calories in 100g.
25. Grapefruit
Grapefruit is a citrus fruit and is much like an orange. It has high vitamins A and C. Consumption of grapefruit can reduce body fat and maintain blood pressure levels.
100g of pink, red, and green grapes has 42 calories.
26. Papaya
Papaya is one of my favorite fruits. I eat in the morning on an empty stomach. It is filled with antioxidants, vitamins, and minerals. Eating papaya can improve heart health, inflammation, and skin health.
A single cup of papaya (about 9 OZ) has only 130 calories.
27. Strawberries
Strawberries are a delicious and nutritious fruit that is low in calories and high in vitamins, minerals, and antioxidants.
Consuming strawberries can help lower blood pressure, reduce inflammation, and enhance health.
It contains only about 32 calories per half a cup (100 grams).
28. Raspberries
Raspberries are a good source of fiber, vitamin C, and manganese.
Consuming raspberries frequently can help regulate digestion, prevent constipation, and gives feelings of fullness.
It can be a great addition to a healthy and balanced diet, providing a range of important nutrients and health benefits.
One cup (123 grams) of raspberries provides 65 calories, making it an ideal low-calorie food for weight loss.
29. Clementine
Clementine is a low-calorie food that provides significant health benefits, from weight loss to healthy skin.
It is an excellent source of vitamin C, folate, potassium, and other antioxidants which promote good health.
One small clementine (74g) contains just 35 calories, making them a great snack for weight watchers.
30. Green Peas
Green peas are low in calories, high in fiber and antioxidants, and support digestive, heart, immune, and bone health, aid weight management, and improve skin health.
A 1/2 cup (170-gram) serving of peas provides 62 calories. It also contains a fair amount of protein, making it an ideal choice for vegans who want to lose weight.
31. Black Beans
Black beans are high in fiber, protein, and antioxidants. It may help you improve your digestion, heart health, and blood sugar control.
One-half cup (86g) of cooked black beans contains approximately 114 calories, out of which 25% comes from protein. Because of low-calorie and high-protein food, it will be an excellent addition to your weight loss diet.
32. Kidney Beans
Kidney beans are an excellent plant-based source of protein. They’re also rich in various minerals, vitamins, fibers, antioxidants, and other unique plant compounds.
3.5 ounces (100 grams) of boiled kidney beans provide 127 calories; about 8.7 grams come from proteins.
Consuming kidney beans can increase weight loss, promote colon health, and maintain blood sugar levels. However, make sure you cook well before eating them, as raw or improperly cooked beans can be harmful.
33. Lentils
Lentils are highly nutritious as they contain a good source of iron, folate, and protein and may help you improve your heart health and the digestive system.
1 cup (100 grams) of cooked lentils provides 115 calories, primarily comes from carbs and proteins.
34. Chicken Breast
Chicken is one of the healthy diets that contain low calories in comparison with other meats. It contains protein and other nutrients, providing energy and making you feel strong.
100 grams of chicken breast contains approximately 150-165 calories, making it the best food for those who want to build muscle and lose weight.
Chicken makes you feel fuller for a longer period of time and reduces the excess intake of calories throughout the day. There are multiple recipes you can cook and enjoy.
35. Turkey Breast
Turkey breast is low in fat and calories, high in protein, and a good source of vitamins and minerals, including B vitamins, zinc, and selenium. It can support muscle growth and repair and aid in weight management.
3 ounces or 85 grams (g) of non-enhanced, roasted turkey breast contains 135 calories, and they mostly come from protein (98 cals)
36. Pork Tenderloin
Pork tenderloin is a lean and tender cut of meat that comes from the muscle that runs along a pig’s spine.
It is a good source of protein, B vitamins, and minerals, including iron and zinc. It helps recover and build lean mass, aids in weight management, and improves energy levels.
Calories: 93 per 3-ounce (86-gram) serving
37. Venison
Venison is a lean meat (deer) that is high in protein, iron, zinc, and vitamin B12. It can support muscle growth and repair, aid in weight management, and provide essential nutrients for overall health.
Calories: 135 in 4 oz raw venison
38. Ham
Ham is a good source of protein, vitamin B6, and minerals, including zinc and phosphorus. However, it is also high in sodium and saturated fat, so it should be moderately consumed.
One cup (135g) of Roasted Ham provides 369 calories.
39. Salmon
Salmon is a low-calorie fatty fish and has healthy fats. It also contains high protein and nutrients. From weight loss to lowering inflammation, studies have shown many health benefits of salmon fish.
It also has omega-3 fatty acids, which may help people with obesity problems.
100 gm of Atlantic raw salmon fish contains 208 calories.
40. Shrimp
Shrimp is a low-calorie and high-protein food. It contains a good source of nutrients, including selenium, vitamin B12, and iron. Consuming it can help you repair and build muscles and enhance heart and brain health.
Calories per 100gm (cooked): 99
41. Crayfish
Crayfish is low in fat and calories, high in protein and fiber, and can promote feelings of fullness, reduce calorie intake, and aid in weight loss when consumed as part of a healthy diet.
Calories per 100gm (cooked): 77
42. Lobster
Lobster is a low-fat, low-calorie, and high-protein seafood. It contains healthy nutrients like selenium, vitamin B12, and omega-3 fatty acids that enhance overall health.
Lobster also provides the feeling of fullness and reduces calorie intake, and promotes weight loss.
Calories per 100gm (cooked): 98
43. Crab
Crab is one of the tastiest food you can add to your fat-loss diet. It is loaded with nutrients, like omega-3 fatty acids, vitamin B12, and selenium which are beneficial for enhancing general health.
Crabs also contain a significant amount of protein that helps build and maintain muscle.
Calories per 100gm (cooked): 90
44. Green Tea
Green tea contains antioxidants that boost metabolism, reduce cholesterol, control hunger, and accelerate weight loss.
1 cup of green tea containing 245 grams of water has only 2.45 calories- according to the U.S. Department of Agriculture (USDA)
Regular intake of green tea may help you lose weight if you follow a weight-loss diet.
Green tea also improves your performance and helps you burn more calories during the workout.
45. Black Coffee
Black coffee has similar benefits to green tea. It also boosts metabolism and improves performance, so you can burn significant calories while working out.
A normal cup of brewed coffee has less than 5 calories.
46. Soups
You can make soup by adding extra water with low-caloric vegetables.
Soups make you feel very filling and energetic and reduce excess calorie consumption and ultimately maximize weight loss.
Avoid adding extra butter, spices, and oil to it. Otherwise, it will reduce the effectiveness.
Here are examples of salad and calories per 100 grams.
| Types of Salad | Calories/100g |
|---|---|
| Lettuce Salad with Assorted Vegetables | 15 |
| Lettuce Salad with Avocado, and Carrots | 52 |
| Lettuce Salad with Tomato | 17 |
| Lettuce Salad with Egg | 52 |
| Yellow and/or Green String Beans Salad | 76 |
| Cabbage Salad or Coleslaw with Dressing | 146 |
| Tuna Salad | 184 |
| Broccoli Salad | 206 |
| Kidney Bean Salad | 155 |
| Macaroni or Pasta Salad | 202 |
47. Apple Cider Vinegar
Apple cider vinegar is rich in acetic acid and antioxidants and low in calories. It helps promote digestion, lower blood sugar levels, improve insulin sensitivity, and increase weight loss.
One tablespoon (15ml) of apple cider vinegar has zero calories.
48. High-Protein Drinks
Whey protein is a high-quality protein source that is rich in essential amino acids. It helps sustain and build lean mass, makes you feel full, and enhances weight loss.
One scoop (approx 32 g) of the average whey protein powder contains 113 calories, while one serving (30g) of soy protein contains 101 calories.
49. Black Tea
Black tea is rich in antioxidants, including flavonoids, and can support heart health, blood sugar control, and immune function. It may help in digestion, reduce stress, and improve mental alertness.
It can increase weight loss by boosting metabolism, increasing fat oxidation, and promoting feelings of fullness, especially when consumed without added sugar or milk.
One cup of Black Tea only has 3 calories.
50. Eggs
A large 50g boiled egg contains only 72 calories, and those calories are packed with proteins, unsaturated fats, and other essential nutrients such as vitamin B6, B12, & vitamin D – which are good for health.
Eggs can fill your tank for a longer and reduce calorie intake
51. Cottage Cheese
Cottage cheese is a low-fat, low-calorie, and high-protein food that contains essential nutrients such as calcium, phosphorus, and vitamin B12 and helps build lean mass, accelerate weight loss, and improve bone health.
A half-cup (113-gram) serving of low-fat (1% milk fat) cottage cheese provides 81 calories, out of which 56 come from protein.
52. Popcorn
Popcorn is a whole grain that is low in calories and fat and high in fiber. It may help elevate digestive health, help in weight management, and provide essential nutrients like vitamins B and E and minerals like magnesium and zinc.
50 grams of Air Popped Popcorn provides 194 calories.
53. Greek Yogurt
Greek yogurt is a low-fat, high-protein food that is a good source of calcium, iodine, and vitamin B12. It helps grow muscle, promotes bone health, and improves gut health and satiety.
One cup (5.5 oz) of plain, nonfat Greek yogurt has 92 calories.
Lowest Calorie Foods Chart
| No. | Food | Calories/100 gm | Type |
|---|---|---|---|
| 1 | Spinach | 41 | Vegetable |
| 2 | Cabbage | 25 | Vegetable |
| 3 | Celery | 8 | Vegetable |
| 4 | Broccoli | 33 | Vegetable |
| 5 | Mushroom | 25 | Vegetable |
| 6 | Watercress | 11 | Vegetable |
| 7 | Cucumbers | 13 | Vegetable |
| 8 | Beetroot | 43 | Vegetable |
| 9 | Carrots | 41 | Vegetable |
| 10 | Cauliflower | 25 | Vegetable |
| 11 | Lettuce | 15 | Vegetable |
| 12 | Radishes | 16 | Vegetable |
| 13 | Tomatoes | 13 | Vegetable |
| 14 | Zucchini | 7.5 | Vegetable |
| 15 | Brussels Sprouts | 36 | Vegetable |
| 16 | Rolled Oats | 389 | Cereal |
| 17 | Steel Cut Oats | 375 | Cereal |
| 18 | Muesli | 413 | Cereal |
| 19 | Wheat Flakes | 355 | Cereal |
| 20 | Watermelon | 30 | Fruit |
| 21 | Apple | 52 | Fruit |
| 22 | Orange | 47 | Fruit |
| 23 | Kiwi | 61 | Fruit |
| 24 | Berries | 57 | Fruit |
| 25 | Grapefruit | 42 | Fruit |
| 26 | Papaya | 32 | Fruit |
| 27 | Strawberries | 32 | Fruit |
| 28 | Raspberries | 53 | Fruit |
| 29 | Clementine | 47 | Fruit |
| 30 | Green Peas | 81 | Bean |
| 31 | Black Beans | 140 | Bean |
| 32 | Kidney Beans | 140 | Bean |
| 33 | Lentils | 115 | Bean |
| 34 | Chicken Breast | 165 | Meat |
| 35 | Turkey Breast | 169 | Meat |
| 36 | Pork Tenderloin | 136 | Meat |
| 37 | Venison | 160 | Meat |
| 38 | Ham | 165 | Meat |
| 39 | Salmon | 208 | Fish |
| 40 | Shrimp | 100 | Fish |
| 41 | Crayfish | 77 | Fish |
| 42 | Lobster | 98 | Fish |
| 43 | Crab | 30 | Fish |
| 44 | Green Tea | One | Beverage |
| 45 | Black Coffee | One | Beverage |
| 46 | Soups | – | Beverage |
| 47 | Apple Cider Vinegar | 21 | Beverage |
| 48 | Protein Drinks | 380 | Beverage |
| 49 | Black Tea | One | Beverage |
| 50 | Eggs | 142 | Non-veg |
| 51 | Cottage Cheese | 84 | Diary |
| 52 | Popcorn | 375 | Cereal |
| 53 | Greek Yogurt | 55 | Diary |
Low Calorie Food List PDF
References
- 1The Nutritional Information about Oats: Health Harvard
- 2Mishra, Suman et al. “Kiwifruit Non-Sugar Components Reduce Glycaemic Response to Co-Ingested Cereal in Humans.” Nutrients vol. 9,11 1195. 30 Oct. 2017, doi:10.3390/nu9111195
- 3
