By Becky Bell
Reducing your calorie intake can be an effective way to lose weight.
However, not all foods are equal when it comes to nutritional value. Some foods are low in calories, but also low in nutrients.
When limiting your calorie intake, it's important to choose nutrient-dense foods, which contain a lot of nutrients for the number of calories they provide.
What's more, a diet full of whole, nutrient-dense foods may help you feel more satisfied while cutting calories (1).
Here are 42 foods that are low in calories—and most of them are highly nutritious.
1–4: Meat and Poultry
Because they are high in protein, meat and poultry are good foods to eat when you're trying to cut calories.
Protein helps you feel full for longer and may help you eat fewer calories throughout the day (2, 3).
Meats that are lowest in calories are the ones that are very lean. Fat is calorie-dense, so fattier cuts of meat have a higher calorie count.
1. Eye of Round Steak
There's no reason you can't still enjoy a steak while cutting calories. Beef is nutritious and it's a good source of vitamin B12 and iron (4).
Iron is an essential nutrient that helps transport oxygen throughout your body, while vitamin B12 is necessary to form red blood cells (5).
However, note that eye of round is a very lean cut of beef. Be sure not to overcook it or it will be tough and dry.
Calories: 138 calories per 3-ounce serving or 168 calories per 100 grams.
2. Boneless, Skinless Chicken Breast
Chicken is a very versatile meat that is also an excellent source of protein (6).
You can keep the calorie content low by trimming all skin and visible fat.
Calories: 92 calories per 3-ounce serving or 110 calories per 100 grams.
3. Turkey Breast
Turkey breast is high in protein, vitamin B6 and niacin. B vitamins help your body break down the food you eat and metabolize it into energy (7).
Calories: 93 calories per 3-ounce serving or 111 calories per 100 grams.
4. Pork Tenderloin
The tenderloin is one of the leanest cuts of pork, making it a great low-calorie option.
Pork is rich in several B vitamins and it's also an excellent source of high-quality protein (8).
Calories: 122 calories per 3-ounce serving or 143 calories per 100 grams.
5–8: Fish and Seafood
Most fish and seafood are highly nutritious and they are excellent choices when you are restricting calories.
Like meat, fish and seafood are high in protein. They also provide important nutrients like vitamin B12, iodine and omega-3 fatty acids (9).
Omega-3 fatty acids have numerous benefits for your health, including reducing inflammation and improving heart health (10).
5. Cod
Cod is a lean, white fish that is high in protein but low in calories.
It's also high in vitamin B12, iodine and selenium and it contains a decent amount of omega-3 fatty acids. Iodine is important for proper brain and thyroid function, but many people do not get enough of this nutrient (11, 12).
Calories: 70 calories per 3-ounce serving or 82 calories per 100 grams.
6. Salmon
Salmon is a fatty fish that is loaded with heart-healthy omega-3s. It's also high in vitamin B12 and is one of the few foods that naturally contains vitamin D (13).
This is important, as vitamin D deficiency is a common problem around the world.
Vitamin D deficiency is associated with all kinds of health problems, such as osteoporosis, increased cancer risk, autoimmune diseases and high blood pressure (14, 15).
Calories: 99 calories in a 3-ounce serving or 116 calories per 100 grams.
7. Scallops
Scallops are a low-calorie shellfish with a sweet, mild flavor (16).
But make sure to skip the high-calorie sauces and enjoy scallops steamed, broiled or grilled.
Calories: 26 calories in 5 small scallops or 88 calories per 100 grams.
8. Oysters
Just one oyster provides more than 100 percent of the RDI for vitamin B12 and over half of the RDI for zinc and selenium (17).
An adequate intake of selenium may reduce the risk of prostate cancer in men (18).
Calories: 41 calories per oyster or 81 calories per 100 grams.
9–17: Vegetables
Most vegetables are low in calories yet high in vitamins, minerals, fiber and antioxidants. This makes them excellent for weight loss.
Many veggies are also high in both water and fiber, which help you feel full without consuming a lot of calories (19).
Starchy vegetables like potatoes and winter squashes are higher in calories but still very nutritious.
9. Chinese Cabbage
Chinese cabbage, which includes napa cabbage and bok choy, ranks at the top of the list when it comes to nutrient density. This cabbage is high in vitamins C and K and contains a decent amount of folate (20).
Sautéing Chinese cabbage gives it an excellent flavor and also retains the nutrients.
Calories: 12 calories per cup or 16 calories per 100 grams.
10. Watercress
Watercress is a spicy, leafy green that's one of the most nutrient-rich vegetables you can eat.
It's nearly calorie-free yet contains large amounts of vitamins A, C and K. You can toss watercress into a salad or stir-fry it along with other yummy vegetables (21).
Calories: 4 calories per cup or 11 calories per 100 grams.
11. Cucumbers
Cucumbers are low in calories because they consist of mostly water.
Interestingly, they also contain a decent amount of vitamin K and several beneficial plant compounds (22, 23).
Calories: 45 calories per cucumber or 15 calories per 100 grams.
12. Radishes
Radishes are a peppery, cruciferous vegetable that is low in calories yet full of flavor.
This crunchy vegetable provides a decent amount of vitamin C and a small amount of folate (24).
Calories: 1 calorie per radish or 16 calories per 100 grams.
13. Celery
Celery is known among dieters as a low-calorie vegetable, but it is also quite nutritious. It's high in vitamin K and plant compounds that have anti-inflammatory properties (25, 26).
Calories: 6 calories per stalk or 16 calories per 100 grams.
14. Kale
Kale is an extremely nutritious veggie. You can get more than 100 percent of the RDI for vitamins A, C and K by eating just one cup of kale.
In fact, one cup of kale provides seven times the amount of vitamin K you need in a day. Vitamin K is a very important nutrient that is crucial for blood clotting (27).
Calories: 34 calories per cup or 50 calories per 100 grams.
15. Spinach
Spinach is high in folate, manganese and vitamins A, C and K. It's also rich in cancer-fighting antioxidants like flavonoids and carotenoids (28).
Starting your meal with a salad made from spinach or other leafy greens might help you feel fuller and eat fewer calories in your meal (29).
Calories: 7 calories per cup or 23 calories per 100 grams.
16. Bell Peppers
Bell peppers are naturally sweet peppers that are high in fiber, vitamin C and carotenoids (30).
Carotenoids are cancer-fighting plant compounds that may also improve eye health (31, 32).
Calories: 37 calories per pepper or 31 calories per 100 grams.
17. Mushrooms
Mushrooms are actually a fungus, but they are often classified as a vegetable. They contain several B vitamins and a good amount of potassium and selenium (33).
Mushrooms have been associated with several health benefits, including a strengthened immune system, decreased inflammation and a cancer-protective effect (34, 35, 36).
Calories: 15 calories per cup or 22 calories per 100 grams.
18–23: Fruits and Berries
Fruits tend to be higher in calories than vegetables. However, most fruits are nutrient-dense and deserve a place in your low-calorie diet.
18. Strawberries
Strawberries are rich in fiber and antioxidants. They also provide a large dose of vitamin C (37, 38).
Calories: 46 calories per cup or 32 calories per 100 grams.
19. Cantaloupe
Cantaloupe is a melon with pale, orange flesh that is high in vitamins A and C (39).
Cantaloupes are also a rich source of beta-carotene, which is important for healthy eyes and skin.
Calories: 60 calories per cup or 34 calories per 100 grams.
20. Watermelon
Watermelon is made up of mostly water, hence its name. It also contains a good dose of vitamins A and C (40).
What's more, watermelon is also rich in lycopene—a plant compound that may protect against heart disease and some cancers (41, 42).
Calories: 46 calories per cup or 30 calories per 100 grams.
21. Blueberries
Blueberries are a popular, highly nutritious fruit. They are particularly rich in antioxidants, vitamin C, vitamin K and manganese (43).
The plant compounds that are abundant in blueberries have numerous health benefits, including a protective effect against heart disease (44, 45).
Calories: 84 calories per cup or 57 calories per 100 grams.
22. Grapefruit
Like many other citrus fruits, grapefruits are high in vitamin C. These fruits also get their color from the important plant compound lycopene (46).
Calories: 57 calories for half a fruit or 42 calories per 100 grams.
23. Kiwifruit
Just one kiwifruit, without the skin, contains all the vitamin C you need in a day. It also provides a good dose of fiber and vitamin K (47).
Calories: 46 calories per fruit or 61 calories per 100 grams.
24–25: Legumes
Legumes are one of the best plant-based sources of protein. And for the number of calories they contain, legumes are very high in nutrients.
24. Black Beans
Black beans are a versatile and inexpensive protein source.
They are very high in fiber and folate and also contain a good amount of B vitamins, iron, magnesium and manganese (48).
Calories: 114 calories per half cup or 132 calories per 100 grams.
25. Lentils
Compared to other legumes, lentils are quick and easy to prepare. They're also high in protein, fiber, folate, thiamin, iron, potassium and manganese (49).
What's more, lentils contain fiber and protein. This makes them incredibly filling even though they are low in calories (50).
Calories: 165 calories per half cup or 116 calories per 100 grams.
26–29: Dairy and Eggs
When it comes to dairy products, the calorie count varies with the fat content.
So if you're trying to keep your calorie intake low, stick with low-fat or non-fat dairy products.
26. Skim Milk
Skim milk is a low-calorie source of high-quality protein. Milk also contains calcium and most milk manufacturers supplement their products with vitamin D (51).
Calories: 86 calories per cup or 35 calories per 100 grams.
27. Plain Non-Fat Yogurt
Yogurt is high in protein and calcium. Some yogurts also contain live bacteria, which benefit your digestive health (52, 53).
Choose plain, unsweetened yogurt because flavored yogurts contain lots of sugar and excess calories. Add fresh fruit or berries for flavor and natural sweetness.
Calories: 137 calories per cup or 56 calories per 100 grams.
28. Low-Fat Cottage Cheese
Cottage cheese is a soft, creamy fresh cheese that is low in calories and high in protein.
Most grocery stores carry cottage cheeses with varying fat contents. For the lowest calorie count, choose cottage cheese with 1 percent milkfat.
Calories: 82 calories per half-cup or 72 calories per 100 grams.
29. Eggs
Eggs are an inexpensive and nutritious source of high-quality protein.
They're also incredibly filling. Studies have shown that eating eggs for breakfast can help you eat fewer calories, which can boost weight loss (54, 55).
Calories: 72 calories per large egg or 144 calories per 100 grams.
30–34: Grains
The healthiest grains are single-ingredient grains that have not been processed or refined.
Fiber-rich whole grains may help you feel full for longer, which can help you eat fewer calories (50).
30. Popcorn
Popcorn is a type of corn that expands and pops when it's exposed to heat.
Air-popped popcorn is a healthy, low-calorie snack, as long as you don't smother it with butter or unhealthy toppings.
Calories: 31 calories per cup, popped.
31. Shirataki Noodles
Shirataki noodles are Japanese noodles that are made from a yam-like tuber called konjac. They are nearly calorie-free and are high in fiber.
Calories: 5 calories per 100 grams.
32. Oats and Oatmeal
Oats are a hearty cereal grain rich in fiber and antioxidants. They also contain protein, some B vitamins and manganese (56).
Studies have shown that eating oats is associated with lower "bad" LDL cholesterol levels and lower blood pressure. A few studies also suggest that eating oats may help with weight loss (57, 58, 59).
Calories: 124 in 3/4 cup, cooked or 71 calories per 100 grams, cooked.
33. Wild Rice
Wild rice is actually the edible seed of a grass, but it is cooked and eaten much like regular rice. However, it's slightly lower in calories than white or brown rice.
Wild rice also provides fiber, protein, some B vitamins, zinc and manganese (60).
Calories: 166 calories per cup or 101 calories per 100 grams.
34. Quinoa
Quinoa is a gluten-free pseudocereal that is often considered to be a "superfood," due to its nutrient and antioxidant content.
It contains more protein than most grains and also contains several B vitamins, iron, magnesium and manganese (61).
Calories: 222 calories per 1 cup, cooked or 120 calories per 100 grams, cooked.
35–36: Nuts and Seeds
In general, nuts and seeds are high-calorie foods. However, they're also highly nutritious and should be included in your diet even if you're restricting calories.
35. Unsweetened Almond Milk
Almond milk is made from ground almonds and water.
It's a popular substitute for those who are allergic to cow's milk, but it's also significantly lower in calories than cow's milk.
The calcium content of almond milk is similar to cow's milk and it is also high in vitamin E (62).
Calories: 38 calories per cup or 17 calories per 100 grams.
36. Chestnuts
Chestnuts are lower in calories than most other nuts. They're also high in fiber, vitamin C and folate (63).
Calories: 63 calories per ounce or 224 calories per 100 grams.
37–40: Beverages
Sugar-sweetened beverages are the enemy of weight loss. Alternatively, most sugar-free beverages are low in calories.
Always check the label to make sure your drink does not contain added sugar. Additionally, fruit juices are high in sugar and should be avoided.
37. Water
Water is the best beverage you can consume and it is always calorie-free.
Calories: Zero
38. Unsweetened Tea
Unsweetened tea is calorie-free and also contains beneficial plant compounds. Green tea, in particular, has been associated with all kinds of health benefits (64).
Calories: Zero
39. Black Coffee
Sugary drinks from coffeehouses are loaded with calories. On the other hand, black coffee is a calorie-free beverage that is actually healthy.
Interestingly, some studies have shown that coffee drinkers have a lower risk of some chronic diseases (65, 66, 67, 68).
Calories: Zero
40. Sparkling Water
Sparkling water is a refreshing and healthy alternative to sugary soft drinks.
Most sparkling waters are simply water infused with carbon dioxide, but check the label of your favorite brand to be sure sugar has not been added.
Calories: Zero
41–42: Condiments
Some condiments are full of sugar and can add calories to your meal. However, there are plenty of flavorful condiments to choose from that are very low in calories.
41. Herbs and Spices
Herbs and spices are a great way to add flavor to your food. Several even have health benefits.
Cinnamon, turmeric, garlic, ginger and cayenne pepper are spices that are particularly rich in antioxidants and beneficial plant compounds.
42. Low-Calorie Condiments
Here are some condiments that pack a punch of flavor with very minimal calories:
- Vinegar: 3 calories per tablespoon (69)
- Lemon juice: 3 calories per teaspoon (70)
- Salsa: 4 calories per tablespoon (71)
- Hot sauce: 0.5 calories per teaspoon (72)
- Horseradish: 2 calories per teaspoon (73)
Take Home Message
A low-calorie diet does not have to be boring or bland. In fact, there are plenty of healthy foods that are full of flavor but low in calories.
Consuming a variety of nutrient-dense foods will ensure your body is getting the nutrients it needs and may also increase your satisfaction with your diet.
Choose whole, unprocessed foods, which tend to contain the most nutrients.
Reposted with permission from our media associate Authority Nutrition.
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