50 low calorie foods to incorporate into your diet

Vegetables

Choosing some lower calorie options is an eating plan that may help aid weight loss. However, when following a low calorie meal plan, it is vital that a person maintains sufficient nutrition.

A person can do so with a variety of vegetables. These fresh, low calorie foods add pep and flavor to a salad or meal. Try incorporating more fiber-rich vegetables into cooking to make filling and nutritious meals:

1. Arugula

A cup of arugula, which is 20 grams (g), contains approximately 5 calories. It is rich in calcium, iron, and potassium.

2. Radishes

Radishes are a good source of potassium, folate, and vitamin C, with one cup of radish slices (116 g) clocking up just 18 calories.

3. Asparagus

Asparagus spears are a good source of vitamins K, A, and E, as well as being rich in iron. One medium spear of asparagus is just 3 calories, and one cup (134 g) comes in at just 27 calories.

4. Green or black olives

Olives are high in calcium, vitamin E, and iron, with a 15-g serving of olives containing just 22 calories.

5. Peppers

An 85-g serving of peppers contains just 25 calories. All varieties of pepper are a great source of vitamins C and B6.

6. Tomatoes

Tomatoes are an excellent source of the antioxidant lycopene, as well as being high in vitamin C, potassium, folate, and vitamin K.

A 126-g serving contains 25 calories.

7. Celery

A whole stalk of celery contains fewer than 6 calories.

Celery is a good source of dietary fiber and contains plenty of antioxidants, including vitamin C and flavonoids.

8. Iceberg lettuce

Iceberg lettuce is rich in vitamins A and K, as well as folate.

One cup (72 g) of shredded lettuce contains only 10 calories.

9. Fennel

A rich source of vitamin K, fennel is also packed with vitamin C, fiber, and potassium.

Half a fennel bulb contains just 36 calories.

10. Watercress

Watercress is rich in nutrients, including vitamins A, C, E, and K. It is also a good source of calcium.

Because of its high water content it is extremely low in calories, with a cup (34 g) of chopped watercress containing just under 4 calories.

11. Cucumber

Cucumber is high in vitamin K. One cup of sliced cucumber (around 120 g) contains just 18 calories.

12. Beets

Beets are a great source of fiber, vitamin C, and folate.

One 80 g beet contains approximately 34 calories.

13. Zucchini

Rich in potassium, dietary fiber, and vitamin C, a serving of zucchini (95 g) contains just 20 calories.

14. Alfalfa sprouts

These tiny sprouts are rich in rich in vitamin K, zinc, copper, and B vitamins.

One cup (33 g) is just 8 calories, making them a great choice for bulking up salads and stir-fries.

Fruits

Fruit is a great way to pack in some nutrients on the go.

15. Apples

Apples are rich in vitamin C. They are also a good source of fiber, which can aid gut health.

One small apple contains just 86 calories.

16. Lychees

Lychees are a great source of vitamin C. They are low in calories too, with one lychee clocking in at under 7 calories.

17. Papayas

Papaya is an excellent source of vitamin C.

A 100 g serving provides almost 70% of an adult’s recommended daily vitamin C requirements at just 43 calories.

18. Grapefruits

Grapefruits remain a popular food choice for many people. A slice of grapefruit contains just 10 calories, and it is a rich source of vitamin C.

19. Strawberries

Strawberries are a good source of vitamin C and manganese, as well as fiber and antioxidants.

A single strawberry contains just 6 calories.

20. Raspberries

Raspberries are rich in vitamin C, manganese, and vitamin K, as well as being a great source of fiber.

A cup of raspberries (150 g) is equivalent to 78 calories.

21. Apricots

One raw apricot (around 35 g) has just 16 calories in it, and is nutrient-dense, containing vitamins C, E, and K, as well as B vitamins.

22. Cherries

Cherries are rich in vitamins and minerals, including vitamin C, potassium, and fiber. One cup of cherries (150 g) is just 95 calories.

23. Watermelon

Rich in vitamins A and C, and a good source of vitamin B6, 10 watermelon balls contain just 37 calories.

Sides

The following foods are all packed full of vitamins and minerals but contain far fewer calories than many popular side dishes, such as french fries, sliced bread and butter, or roast potatoes.

24. Pumpkin

It may seem like a dense and filling vegetable, but pumpkin has just 30 calories per cup (116 g).

It is also a rich source of vitamins A, C, E, and B6.

25. Red cabbage

A cup (70 g) of shredded red cabbage contains just under 22 calories.

Red cabbage is an excellent source of vitamins, including vitamins A, C, and K.

26. White mushrooms

White mushrooms are a good source of several nutrients, including including zinc, antioxidants, and vitamin D.

Half a cup (35 g) of sliced white mushrooms comes in at just under 8 calories.

27. Cauliflower

Cauliflower is a rich source of vitamin C.

One cup (100 g) of cauliflower contains just 27 calories and 5 g of carbohydrates.

28. Okra

Okra is rich in folate, vitamin A, and magnesium, with one cup (100 g) containing just 33 calories.

29. Brussels sprouts

Rich in fiber, vitamin K, and vitamin C. A 100-g cup of Brussels sprouts contains just 39 calories.

30. Spinach

Spinach is well known for being a rich source of iron. It also contains vitamin A, manganese, vitamin C, and vitamin B6.

One cup (25 g) contains just 6 calories.

31. Chard

A 100-g serving of chard contains just 19 calories.

Chard is highly nutrient-dense, including antioxidants, fiber, calcium, and iron, as well as vitamins C, E, B6, and K.

32. Green beans

Green beans contain many nutrients, including B vitamins, vitamin K, and vitamin C. A 100-g cup of green beans contains just 31 calories.

33. Kale

Kale contains fiber, antioxidants, calcium, vitamins C and K, and iron, among many other nutrients. One 25-g cup of kale has just under 9 calories.

34. Carrots

Carrots make the perfect snack. Packed with vitamins C, K, and B vitamins, one small carrot (5.5 inches) is just 20 calories.

35. Jicama (Mexican potato)

This root vegetable has plenty of vitamins and minerals packed in, from vitamin C, fiber, and iron to potassium and manganese. One 100-g serving has just 38 calories.

36. Rutabaga

This root vegetable is an excellent source of antioxidants such as vitamin C, as well as calcium, potassium, magnesium, and vitamin E.

One cup (140 g) contains just over 50 calories.

37. Broccoli

Broccoli is an excellent source of fiber and contains many vitamins and minerals, including vitamins A, C, E, K, and B vitamins.

Broccoli is also rich in folate, calcium, and magnesium. One 90-g cup of broccoli florets contains just over 30 calories.

38. Onions

A 100-g serving of red or white onions contains between 40–45 calories, depending on the variety.

Onions are a good source of vitamins, including vitamins C and B6.

39. Leeks

A great addition to soups, a standard-sized leek has just 55 calories. Leeks are a good source of calcium, iron, vitamin C, and B vitamins.

40. Turnip

Turnip is rich in vitamins C and B6, potassium, calcium, and fiber, with one cup (130 g) clocking in at just 36 calories.

Condiments and flavorings

Some foods are lower in calories than people may think and can add a lot of flavor to a dish. This can help reduce the temptation to add calorific condiments, oils, and sauces for flavor.

41. Marmite

This is one of the least calorific spreads. Marmite has been popular in the United Kingdom for a long time and is gaining popularity in the United States in recent years.

This flavorful, savory yeast extract spread contains just 11 calories per teaspoon and is a good source of B vitamins.

42. Vegetable broth

Surprisingly, a bowl of vegetable broth or bouillon contains just 12 calories per cup.

There is not a great deal of nutritional value in broth, but it can help to fill a person up or form the base of a nutritious vegetable soup.

43. Hot sauce

Hot sauces, such as Tabasco, can add a lot of flavor to dishes. But they are light on calories, with one teaspoon containing just 5 calories.

44. Miso broth

Miso broth clocks in at just 40 calories per 245-mililitre serving. Its nutritional benefit can be boosted with the addition of fiber-rich vegetables or protein-rich tofu.

45. Garlic

Famous for its strong and pungent flavor, garlic is less well known for being low calorie.

One garlic clove contains just under 5 calories, and it is a good source of manganese, vitamin B6, and vitamin C.

46. Mustard

Another flavor favorite for salad dressings, mustard has just 9 calories in each tablespoon.

47. Unsweetened cocoa powder

It may come as a surprise to learn that unsweetened cocoa powder has just 12 calories per tablespoon.

48. Lemons and limes

These citrus fruits make a great vitamin C-rich alternative to salad dressing. One fluid ounce (fl oz) of lemon or lime juice has just 7 calories.

Drinks

Many drinks, such as fruit juices, are much more caloric than people may realize. Anyone trying to lose weight should pay attention to the calories in the liquids they drink.

49. Coffee

Brewed coffee contains just over 2 calories per cup if someone drinks it black without adding sugar, cream, or milk.

50. Tea

Black tea contains just over 2 calories per cup (8 fl oz) as long as a person does not add milk to it. This includes herbal teas such as green tea, chamomile, and mint.

Summary

There are many nutritious foods that offer plenty of vitamins and minerals, many of which are low in calories.

People who are trying to lose weight may find it beneficial to swap some higher calorie snacks and foods for a low calorie, nutrient-rich alternative.