A well-rounded diet should contain calorie-dense foods like eggs and avocados, as well as low calorie foods like fruits and vegetables.
Pairing calorie-dense foods with lower calorie foods can make a more filling and satisfying meal. Plus, eating low calorie foods can help you lose weight and improve your health.
For example, instead of having eggs and donuts for breakfast, try to eat eggs and sautéed vegetables to reduce calorie intake and increase nutrient intake.
Fortunately, there are several low calorie foods that can be paired with calorie-dense foods. Here are the 35 best low calorie foods for weight loss.
1. Arugula
Arugula is a dark leafy green with a spicy and slightly tart flavor.
Commonly used in salads, this healthful, cruciferous leafy green is loaded with vitamin K and contains calcium, folate, and potassium. This is also among the best low calorie foods for weight loss, providing only 5 calories per 20-gram serving.
2. Apples
Apples are considered a low calorie fruit for weight loss, containing 62 calories and about 3 grams of dietary fiber per cup (100 grams) of apple slices.
Aside from being one of the best low calorie fruits, it also provides decent amounts of nutrients, such as vitamin C, fiber, and potassium, and antioxidant compounds like the flavonoid quercetin.
3. Asparagus
Asparagus is a versatile and healthy vegetable that comes in green, purple, and white varieties. It contains several vitamins and minerals, as well as anti-inflammatory and antioxidant plant compounds.
For instance, it has been shown in studies to carry sulphur-containing compounds like asparagusic acid and phenolic compounds like flavonoids.
A 180-gram serving of cooked asparagus provides 67% of the daily value of vitamin K, 21% of folate, and only 38 calories.
What’s more, asparagus is jam-packed with fiber, which has been linked to better weight management.
4. Broccoli
Broccoli is also among the best low calorie foods for weight loss. A 155-gram serving of cooked broccoli provides only 54 calories.
This cruciferous vegetable is also nutrient-dense. People who always eat cruciferous vegetables like broccoli have been shown in studies to have reduced heart disease and cancer risks.
5. Brussels sprouts
Brussels sprouts are also part of the cruciferous vegetable family that can be eaten raw or cooked. A 155-gram serving of cooked Brussels sprouts provides only 70 calories.
6. Beets
Beets are root vegetables that provide decent amounts of nutrients like manganese and folate. They come in a range of colors like orange and red.
What’s more, they harbor phytonutrients like betalains and phenolic compounds, which may be beneficial for your health.
Containing only 74 calories per 170-gram serving, beets are absolutely considered among the best low calorie foods for weight loss.
7. Cauliflower
Cauliflower is a good source of fiber, which slows digestion and promotes satiety. Plus, a 155-gram serving of cooked cauliflower contains only 8 grams of carbs and 40 calories. This makes it a great weight loss food.
8. Cabbage
Another cruciferous vegetable, cabbage is a common ingredient in salads and fermented dishes like kimchi. It’s very low in calories with an 89-gram serving providing only 22 calories.
9. Carrots
Carrots are also among the best low calorie foods for weight loss, with only 50 calories per 122-gram serving. Plus, they carry nutrients that can help your weight loss efforts.
It is also loaded with compounds called carotenoids, including beta carotene and lutein, which are beneficial for immune function and more.
10. Cucumbers
Cucumbers are definitely weight loss-friendly. They are mostly water and are very low in calories, providing only 8 for every 52 grams.
They are commonly found in salads and make a great, low-calorie base for protein-rich dishes like tuna or chicken salad.
11. Chard
Chard is another leafy green that is among the best low calorie foods you can eat if you want to lose weight. It contains fiber and is very low in calories, with only 7 per 36 grams.
12. Clementines
Clementines are like mini oranges, which are known for their rich vitamin C content. This is also low in calories, providing only 35 per 74 grams.
13. Celery
Celery has high water content, which means it also provides low calories. Containing only 17 calories per 120 grams, this is a great addition to your protein-rich snack.
14. Fennel
A bulbous vegetable, fennel provides several nutrients, including potassium and vitamin C. Plus, it is also low in calories, containing only 27 per 87 grams. This low calorie food makes a tasty addition to any protein dishes like roast chicken.
15. Grapefruit
Well known for their tart flavor, grapefruits are citrus fruits that are rich in nutrients and beneficial compounds.
Grapefruits also make it to the list of best low calorie foods for weight loss because it is low in calories, providing only 37 per 123 grams.
16. Iceberg lettuce
Known for its high water content, iceberg lettuce is commonly used in salads. This is among the many low calorie foods, containing only 8 per 57 grams—definitely a weight loss-friendly food.
17. Jicama
A tuber vegetable, jicama has a texture similar to that of a crisp apple. It contains several nutrients, including vitamin C, and carries only 49 calories per 130 grams.
18. Kale
Kale is a leafy green that is commonly found in smoothies and vegetable dishes. It is exceptionally nutritious and low in calories, providing only 49 per 130 grams.
19. Onions
Onions are also low in calories, providing approximately 70 per 148 grams. Plus, it is rich in soluble fiber, which can be effective for weight loss.
20. Peppers
Peppers are loaded with antioxidants, including lycopene and vitamin C.
This is absolutely weight loss-friendly, as it only contains 24 calories per 92 grams. Plus, eating red pepper may suppress appetite, boost metabolism, and help you burn calories.
21. Papaya
Typically grown in tropical regions, papaya is loaded with several vitamins and minerals, including folate, potassium, and vitamin C.
More importantly, it contains compounds that can be beneficial for weight loss. It is a good source of fiber and is very low in calories, providing only 68 per 157 grams—two qualities that have been linked to a reduced risk of weight gain.
22. Radishes
Radishes are loaded with fiber and have high water content. Plus, they are also very low in calories, containing only 19 per 116 grams. Therefore, radishes are naturally a great weight-loss food.
23. Romaine lettuce
Commonly used in salads and on sandwiches, romaine lettuce is another low calorie food you can have for weight loss. It is also loaded with fiber, has high water content, and is very low in calories, providing only 8 per 47 grams.
24. Rutabaga
A root vegetable, rutabaga is very high in fiber, which helps you feel fuller for longer and prevent overeating. Plus, it is also a low calorie food, containing only 51 calories per 170 grams.
25. Strawberries
Strawberries are highly nutritious, an excellent source of fiber, and very low in calories providing only 53 per 166 grams. They are also incredibly versatile and can pair well with both sweet and savory ingredients.
26. Spinach
Spinach is also a low calorie food that’s rich in water and jam-packed with fiber—two qualities that can aid in the digestion and absorption of food. A 30-gram serving of spinach provides only 7 calories—eating spinach can definitely help you lose weight.
27. Sugar snap peas
Sugar snap peas can fit into any diet, including low-calorie diets or low-carb diets for weight loss. A 63-gram serving of snap peas provides only 27 calories.
28. Tomatoes
Tomatoes are also a great weight loss food. They are a good source of fiber and very low in calories, providing only 27 calories per 149 grams.
29. Turnips
Turnips work wonderfully when it comes to weight loss. They contain lipids that are known to have metabolism-boosting effects. Plus, they are very low in calories, providing only 34 per 156 grams of cooked turnips.
30. White mushrooms
Mushrooms are a good source of protein and fiber, two nutrients that can be beneficial for weight management. What’s more, mushrooms are very low in calories, providing only 44 per 156 grams.
31. Watermelon
Watermelon is also one of the best weight loss foods on the planet. About 90% of its weight is water, and a 154-gram serving of watermelon balls provides only 46 calories.
32. Watercress
Watercress contains wonderful compounds that may aid in weight loss. Plus, it is a very low calorie food, carrying only 4 calories per 34 grams. Adding this to any weight loss diet is definitely worth a try.
What’s more, it contains an amino acid called arginine, which may support fat burning.
33. Zucchini
Zucchini is rich in fiber, which may help reduce hunger. It is also rich in water, which may help you feel full. Plus, it is very low in calories, providing only 27 per 180 grams of cooked zucchini.
34. Chia seeds
Chia seeds definitely belong to the list of best low calorie foods for weight loss. They are rich in fiber and protein and very low in calories, providing only 137 per ounce.
35. Oats
Oats also make a great weight-loss food.
They are loaded with protein and fiber, which can have a significant impact on your hunger and appetite, and are low in calories, containing just 148 per 40-gram serving.
The Takeaway
There are a lot of nutrient-dense, low calorie foods for weight loss and better health.
However, it is important to note that your body needs daily adequate calories to function optimally. Combining healthy higher calorie foods and lower calorie foods is ideal to support weight loss and optimal health.
