Low Calorie Foods

Low calorie foods are those that have relatively few calories per serving. They’re usually rich in essential nutrients such as vitamins, minerals, other bioactive compounds (as lutein, zeaxanthin, choline and antimicrobial molecules) 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. There are various options in low calorie foods that are also nutritionally dense and can substantially help with attaining one’s weight management goals. The best low calorie foods include berries, eggs, potatoes, broth, cod, spinach, bell peppper, oatmeal, greek yogurt 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?

As mentioned by National Centre for Chronic Disease Prevention and Health Promotion, there should be a careful balance between calories consumed and energy expended to maintain a healthy body weight. 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. 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. 

Top 30 Foods that are Lowest in Calories

Reducing calorie intake is one of the most difficult dietary changes. The biggest challenge it may pose is low calorie can leave one unfulfilled and call for hunger pangs in between the meals. But there are various low calorie food options available that are filling alongwith being highly nutritious. Here is the list of such low calorie but filling 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
21. Apples
22. Grapefruit
23. Tomatoes
24. Watermelon
25. Cabbage
26. Papaya
27. Mushrooms
28. Celery
29. Zucchini
30. Green Tea

Let us look into the top 20 low calorie foods 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-enthusiast individuals. If you are calorie-conscious and want to calculate your food calories you can 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. While you are planning for weight loss, you can also check some weight loss foods

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

Vegetable soup is one of the healthiest options in the list of low calorie foods. 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

Talking of low calorie foods, berries defintely tops the list. 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

Eggs, which are considered as one of the best source of complete protein is nowhere behind in making it to the list of top low calorie foods. 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
100g [2 Eggs]	155kcal	Trace	12.6g	9g

7. Chia seeds

Chia seeds falls seventh in the list of foods with low calories. 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

Fish comes packed with high protein quantity and low in fats, which makes it a great option for low calorie foods.  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 curd 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

Potatoes are another of the best low calorie foods. 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 is another great food with low calories and infused with rich nutrients. 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

Broth is an excellent choice amongst low calorie foods. 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. Broth is noted for its rich and savory flavor, and it can be drunk as a warm and comforting beverage on its own. 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-

• 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. The 2015 study published by National Library of Medicine emphasises on mushroom being a low-caloried food they provide low amounts of fat, 20–30 g/kg of dry matter, being linoleic (C18:2), oleic (C18:1) and palmitic (C16:0) the main fatty acids. 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. In case you are curious about extracting details on food with higher calorie, here’s a list of high calorie foods that you can surf through. 

Nutritional Value:

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

21. Apples

The fruit that keeps the doctor away are also the fruit that are low in calories and exponentially helpful for boosting our health. Apples aren’t just low in overall calories but are also high in water content as well as fiber-rich. The presence of fiber promotes fullness and keeps overeating at bay. The fruit is also helpful in boosting blood sugar control, heart health, and brain function.

Health Benefits 

• Apples have pectin, a look-alike prebiotic fiber in the gut microbiome which keeps the gut healthy. There are two main bacterias in the gut, Bacteriodetes & Firmicutes. Pectin helps improve their ratio and by altering the gut microbiota, it also keeps various chronic diseases at bay like obesity, type 2 diabetes, heart disease, and cancer.
• Apples come packed with antioxidants and anti-inflammatory compounds which helps improve immune health and shields against problems like asthma or sinusitis. 

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
1 medium apple	95 kcal	25g	1g	0g

22. Grapefruit

The citrus fruit known for their tart flavor, grapefruits add great addition to our taste as well as to the development of health. They are often cherished individually or as toppings on salad, yogurt and even fish. Grapefruits are one of the lowest-calorie fruits, but high on nutrients such as Vitamin C, Vitamin A, Potassium, Thiamine, Folate and Magnesium. Along with being a great choice for weight loss, grapefruits also have multiple health benefits such as boosting immune health, preventing insulin resistance or promoting heart health. 

Health Benefits

• Grapefruits contain a lot of antioxidants such as Vitamin C, beta-carotene, lycopene or flavonenes. These antioxidants protect cell damage that may be caused by free radicals along with shielding the body from various chronic diseases like heart disease, cancer, and eye-related disorders like macular degeneration.
• Fruits in general help with hydration owing to the high-water content in them. Grapefruit contains a lot of water and is hydrating for the body. 

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
100gms	42 kcal	11g	0.8g	0.1g

23. Tomatoes

The popular ketchup fruit of tomatoes which are added to various meals and salads to add exquisite flavors also come with the benefit of weight loss. Tomatoes are substantially low in calories and have various nutrients loaded that promote the wellness of overall health. Most of the fiber present in tomatoes are insoluble in the form of hemicellulose, cellulose, and lignin which promotes fullness and suppresses appetite.  

Health Benefits

• The presence of various plant compounds like lycopene promotes bone health as well as reduces the risks of heart diseases and certain types of cancer. Other plant compounds like beta-carotene get converted into Vitamin A into the body and Naringenin which is known to have reduced inflammation. 
• The presence of antioxidants like Vitamin C promotes immune health and the richness of potassium in tomatoes is helpful in controlling blood pressure and preventing heart diseases.  

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
1 small tomato [91g]	16 kcal	3.5g	0.8g	0.2g

24. Watermelon

The refreshing summer fruit of watermelon is more than just a delightful snack. The fruit comes packed with loaded benefits of Vitamin C, Vitamin A, several plant compounds like lycopene and cucurbitacin E, magnesium , potassium and other essential nutrients & minerals. The fruit is also considerably low which makes its consumption helpful when on weight loss journey. 

Health Benefits

• The lycopene present in watermelon lowers blood levels of insulin-like growth factor, the hormone which supports cell division. This helps in prevention of cancer which can be generated through the cell division. 
• The richness of antioxidants, like lycopene and Vitamin C, found in watermelon can lead to reduction of inflammation and oxidative stress.

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
152gms	46 kcal	11.5g	0.9g	0.2g

25. Cabbage

Most cruciferous veggies such as cabbage come packed with numerous nutritional benefits which helps in protecting cells from free radicals or oxidative damage. Cabbage is rich in Vitamin K, Vitamin C, fiber along with sulforaphane which helps protect against cancer. Moreover, cabbages are also low in calories and thus a great aid in weight loss. 

Health Benefits

• The presence of anthocyanins in cabbages can help reduce the inflammation that may lead to cardiovascular problems. The content of polyphenol is also high in the vegetable which can also help lower the risk of heart-related issues by reducing blood pressure. 
• When consumed as fermented foods like kimchi, cabbage can also improve gut health substantially. The dietary fiber present in cabbage is also known to lower the risk of inflammation-related issues such as cardiovascular disease, diabetes, cancer, and obesity.

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
100gms	25 kcal	6g	1.3g	0.1g

26. Papaya

Known for its jubilant color and sweet taste, the tropical fruit of papaya is enjoyed through salads, shakes, smoothies and other culinary meals. The content of papaya is rich in antioxidants, fiber and Vitamin C making it helpful in lowering cholesterol levels thus keeping at bay the risks of heart attack, stroke, and hypertension. Papaya has low GI and also low in calories along with being an excellent source of fiber, all of which aids weight loss. 

Health Benefits

• The presence of an anti-inflammatory chemical called papain which has been known to lower joint pain and stiffness, assisting with arthritis.   
• The papain is also known to mellow meat and keeps stomach symptoms. The presence of fiber and water also aid with digestion, increases intestinal motility softens and regularizes bowel movements.                                  

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
100gms	32 kcal	7.2g	0.6g	0.1g

27. Mushrooms

Although scientifically deemed as a fungi, mushrooms are often delighted as vegetables and used in various meals including pasta, spaghetti and others. Mushrooms are low in sodium and calories along with being high on fiber, thus making it safe to consume when on a weight loss journey. They are also rich in copper, potassium, iron and Vitamin B. 

Health Benefits

• Certain mushrooms are high in antioxidants glutathione and ergothioneine which helps fight oxidative stress and reduce inflammation.
• The presence of polysaccharides in mushrooms can help fight diabetes by lowering oxidative stress. They are also a good source of fiber which also helps in lowering the risk of type 2 diabetes. 

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
100gms	28 kcal	5.3g	2.2g	0.5g

28. Celery

Celery is high in fiber and nutrients as well as low in calories making them a healthy choice of vegetable. They are also rich in potassium , vitamins, and antioxidants. The content of water is significantly high in mushrooms making them low in calories, thus a healthy addition when you are trying to lose weight. 

Health Benefits

• The various antioxidants present in celery such as flavonoids, Vitamin C,  lunularin and bergapten protect against cell damaging free radicals. Thus, they prevent the risk of cancer and other heart diseases.  
• The presence of phthalide, a plant compound in celery, relaxes artery walls and thus helps blood flow and also lower blood pressure. 

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
100gms	16 kcal	3g	0.7g	0.2g

29. Zucchini

Zucchini is a low-carb, low-calorie and nutrient-dense and high water content, making it an excellent addition to your food as it also assists with weight loss. The fiber content in it promotes fullness and reduces appetite. There are also various other nutrients present in Zucchini are Vitamin A, Vitamin C, Vitamin K, Vitamin B6, manganese, magnesium, potassium, copper, phosphorus, thiamine or folate. 

Health Benefits

• The content of zucchini is rich in water, thus making it easier to digest and keeps the problem of constipation at bay. The presence of both soluble and insoluble fiber also helps in reducing the risks of constipation. 
•  A soluble fiber called pectin makes Zucchini a great food in reducing cholesterol levels. The presence of potassium also lowers blood pressure thus adding to reduced risk of heart diseases and stroke. 

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
100gms	15 kcal	2.7g	1.1g	0.4g

30. Green Tea

The detox drink of green tea which is gaining mass popularity amongst all especially those looking to lose weight. There are no fats, carbs, proteins or calories present in green tea which makes them a wonderful weight loss drink. The presence of flavonoids in green tea help with fat burning and improving metabolism. 

Health Benefits

• The antioxidants present in green tea may help keep in check the cholesterol levels and lower blood pressure, thus preventing the risk of heart diseases. 
• The presence of caffeine in green tea can help promote alertness and vigor in our minds. The tea, in general, can depart therapeutic effects.  

Nutritional Value

Serving Size	Calories	Carbs	Protein	Fats
245gms	2.5 kcal	0g	0.5g	0g

Benefits of eating Low Calorie Foods

Consumption of low calorie foods can help you bring the intake of calories down to 1,200 to 1,600 per day. People also go on a very calorie diet which can help in speedy weight loss. However, its recommended to go on a low-calorie diet in a healthy amount so as to not drastically interrupt your schedule and is also easier to follow. Weight loss is one of the most evident benefits of eating low calorie foods. Alongwith that it also helps in sugar management, longevity, elevating physical activity, lowering the rate of cancer and others. Below mentioned are some of 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 will 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.

Which food is lowest in calories?

Although there are many foods that are low in calories, mushrooms in one of the food with the least amount of calorie in them. A 2021 study published by NIH stated the nutrient benefits of mushroom. It elaborated on how  mushrooms can increase the intake of several micronutrients, even those that are “underconsumed” and “shortfall nutrients”, alongwith having minimal impact on the boost of calorie consumption. Mushrooms are one of the most effective food to achieve dietary goals as they are low in fat and is considered as one of the best low calorie foods. Another study “Nutritional and Medicinal Values of Mushrooms”, mentions in great details the nutritional benefits of mushroom, stating that edible mushrooms commonly have insignificant lipid level with higher proportion of polyunsaturated fatty acids which results in low calorific yield from mushroom foods. Mushrooms have numerous health benefitting properties such as anti-inflammatory compounds, anti-cancer and anti-ageing properties.

What is the best time to eat Low Calorie Foods?

Low calories foods come packed with various health benefits especially helpful in assisting weight loss. There is no perfect time to consume low calorie foods. In fact it can be consumed throghout the day. One should consume 1600 to 17000 kcal low calorie foods in a day. To suffice that requirement one can add 500 kcal into each of thier meal and consume the rest through healthy snacking. However, at the same time one needs to be mindful about not consuming high calorie foods after 6 PM as the glucose produced through them by digestion process will be stored in the form of glycogen which can lead to weight gain.

Foods that are not Low in Calories

We’ve listed in great detail about the low calorie foods and its multiple health benefits. However, there are other foods that are not low in calories and which should be strictly avoided especially if you are on a diet and carrying on your weight loss journey. Below listed are some of the foods that are not low in calories.

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.

Consumption of foods that are not low in calories and rather high in it can lead to higher accumuluation of fat in the body further giving rise to overweight or obesity. Thus, it is better to avoid these food items from your list of low calorie foods! You can customise your calorie intake with the help of Food Calorie Calculator. 

Expert Review on Low Calorie Foods

Consumption of low calorie foods is the eating plan that is structured in order to reduce the calorie intake which can substantially help with weight loss. Fruits, vegetables, Lean proteins, Whole grains, Herbs and spices fall under the low calorie foods. Whereas refined carbs, high fat foods and sweetened beverages are some of the food items that should be restricted while being on a low calorie diet. Consumption of low calorie foods should be adopted for long term and not just for a quick fix. However, one should be mindful about going on low-calorie diet as it may end up doing more harm than benefit in some cases. For instance, people who are in bad health, are malnourished, anoerexic or pregnant and lactating women and even athletes, they all require enough calories to sustain themselves and thus are recommended to not go on a calorie-deficit diet.

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/.

“Edible Mushrooms: Improving Human Health and Promoting Quality Life.” 2015. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320875/.

FAQs

1. Which foods are lowest in calories?

The lowest calorie foods are Lettuce, Cucumbers, Celery, Zucchini, Tomatoes, bell papers, spinach, broccoli, and cauliflower. These foods are low in calories and can enrich the body with other essential nutrients. 

2. What foods fill you up but low in calories?

There are various foods that are low in calories but high in protein and dense in energy alongwith giving you a sense of fullness. They include beans, peas and lentils, alongwith low fat or fat free dairy products like yogurt, milk or cheese. 

3. What is the lowest-calorie food?

There are a lot of low calorie energy dense foods, however, mushroom, spinach, cucumber, gren tea are some of the food items with least calorie composition in them. These food are low in fat and have high nutritional benefits making them a great tool for weight loss.  

4. Who should eat foods with low calorie?

Low calorie foods is beneficial for most of the masses and it can be accomodated regularly to enahnce your health and lifestyle. However, it’s important to consider individual health goals, medical conditions, and nutritional needs while going on a diet rich in low calorie foods.  

5. What fruit has lowest calories?

Plum, berries, apples, grapefruits, melons, guava or peach are some of the foods that are low in calories. These fruits are also rich in water content and have low GI which makes them a perfect addition to your diet plan especially when you are on a weight loss journey.

6. 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!