95 Low-Calorie Foods for Easy Weight Loss

Low-calorie foods for easy weight loss and a slim fit woman with strong abs

Plenty of people who know just a handful of low-calorie foods believe that in order to lose weight, they need to starve by giving up at filling high-energy meals – which are often high-protein, rich in fiber, and charged with carbs – and stop eating a whole list of delicious treats.

Unfortunately, this mentality leads to serious health issues and a decrease in their overall happiness.

However, to show you that achieving your weight loss goals can be easy, done without experiencing hunger, and while enjoying tasty foods, we delved deep into the low-calorie world and came up with 95 helpful meal ideas.

No matter what category of low-calorie foods you’re looking for – from breakfast meals, vegetables, and fruits to filling high-protein meat, fiber-filled nuts, and delicious desserts – we’ve got everything covered, so read on and start making weight loss enjoyable.

What kind of low-calorie foods are you looking for?

How many calories do you need per day to lose weight

You’re most probably already aware that each food you eat or beverage you drink, besides some rare cases, provides your body a certain amount of energy units that we call calories and which are essential for our bodies to function. Think of calories as being fuel for your body.

To maintain their weight, a woman usually needs to eat around 2000 calories per day while a man 2500 calories. Obviously, these numbers can vary depending on your age, height, metabolism, and, not lastly, how active you are.

“But how many calories should I consume per day to lose weight, not maintain it”, you may be wondering. The answer is below.

How do low calorie density foods help you lose weight

First of all, know that the calorie density of any food is expressed by taking a certain weight of it and calculating the number of calories. For example, the calorie density of bananas is 89 calories per 100 grams of fruit. 

However, as stated in our fitness goals guide, to lose weight the smart way you need to follow 2 physical guidelines and 3 nutritional ones. You can check all of these 5 simple “rules” in the guide, but now we’ll focus on the one that says you need to eat fewer calories than you consume. 

Sounds simple, but with so many high-calorie foods around us, it’s not that easy. Besides, you must be consistent and do this daily until you reach your ideal weight. Can you guess how low-calorie foods make the weight loss process easier, yet?

If not, here comes the cold scientific truth, which proves that eating foods with a low calorie density is an effective way to lose weight, especially in the case of obese people.

Foods with the lowest number of calories

We looked for the meal ideas with the fewest amount of calories in 12 different food groups because a healthy diet means variety. After all, you can’t eat just vegetables and fruits all day long. 

But before diving in, let’s take a look at the “champion” foods – those with the lowest number of calories in each of the 12 food groups.

12 Champion foods with the lowest amount of calories in each food group.
Low-calorie meals for easy weight loss: the twelve "champion" foods with the lowest number of calories.

Now, let’s see the full low-calorie rankings of each food group. Scroll below or return back to the table of contents and choose what kind of weight-loss-friendly meals you’re looking for. 

Desserts, maybe?

Low-calorie foods: Fruits

Eating fruits is one of the best choices if you’re looking to lose weight because they generally contain:

  • very few calories;
  • down to zero fat;
  • about 90% water.

 

Moreover, all fruits have complex carbs in their composition, so you will find they are good energy sources, although they count among the food groups with the lowest number of calories. This quality of fruits also makes them a staple breakfast option (for vegans too).

On the downside, fruits contain low protein levels. We can’t have them all, can we?

Below are the top 9 low-calorie fruits and their nutritional characteristics.

Low calorie foods: top nine fruits for weight loss
Foods with low calorie density: list of the top nine fruits for weight loss.

1. Rose apples

Vegan-friendly

Calories per 100 g: 25

Rose apples are the fruits with the lowest number of calories in our research, but they also have the highest water percentage. Moreover, they are a decent source of potassium and calcium.

Nutrition facts (per 100 g)

  • Protein: 0.6 g
  • Carbs: 5.7 g
  • Fiber: no data
  • Fat: 0.3 g
  • Water: 93 g

2. Ohelo berries

Filling low-calorie foods - Ohelo berries
Filling foods with a low calorie density for weight loss: Ohelo berries (fruits).

Vegan-friendly

Calories per 100 g: 28

The second most useful fruits in losing weight are the Hawaiian Ohelo berries, which, besides the fact they count among the foods with low calorie density, they contain vitamin C, even if in small proportions.

Nutrition facts (per 100 g)

  • Protein: 0.38 g
  • Carbs: 6.84 g
  • Fiber: no data
  • Fat: 0.22 g
  • Water: 92.3 g

3. Casaba melon

Vegan-friendly

Calories per 100 g: 28

While providing the same number of calories as Ohelo berries, the casaba melon, honeydew’s brother, offers a fourth of your daily vitamin C intake and a bit of potassium as well in a 100 g portion.

Also, casaba has the highest amount of proteins among the fruits in this list, along with lemons, and has the lowest fat percentage as well – leveled with Florida grapefruits.

Nutrition facts (per 100 g)

  • Protein: 1.1 g
  • Carbs: 6.6 g
  • Fiber: 0.9 g
  • Fat: 0.1 g
  • Water: 91.85 g

4. Lemons

Vegan-friendly

Calories per 100 g: 29

Lemons offer the highest amount of fibers in our list of low-cal fruits (along with limes and star-fruits), which means they give you more energy and bring additional health benefits as well.

Besides, lemons are vitamin C powerhouses and contain decent amounts of iron and potassium too.

Nutrition facts (per 100 g)

  • Protein: 1.1 g
  • Carbs: 9.32 g
  • Fiber: 2.8 g
  • Fat: 0.3 g
  • Water: 88.98 g

5. Limes

High-volume and filling low-calorie foods: limes
Filling foods with a low calorie density for weight loss: limes (fruits).

Vegan-friendly

Calories per 100 g: 30

Limes have the same amount of fibers as lemons and just a little bit more carbs. 

However, limes are not so abundant in vitamin C, providing just a quarter of how much lemons do.

Nutrition facts (per 100 g)

  • Protein: 0.7 g
  • Carbs: 10.54 g
  • Fiber: 2.8 g
  • Fat: 0.2 g
  • Water: 88.26 g

6. Watermelon

Vegan-friendly

Calories per 100 g: 30

Watermelon is undoubtedly among the tastiest foods with low calorie density you can put on your plate, and one of the most filling as well. But, it lacks fiber. This means you’ll get slightly less energy than if you were to indulge your buds with a lemon.

Still, this type of melon is a decent source of vitamin C and counts among the easiest to digest fruits.

Nutrition facts (per 100 g)

  • Protein: 0.61 g
  • Carbs: 7.55 g
  • Fiber: 0.4 g
  • Fat: 0.15 g
  • Water: 91.45 g

7. Grapefruit (pink and red)

Vegan-friendly

Calories per 100 g: 30

The pink and red Florida grapefruits, along with casaba melons, are the fruits with the lowest amount of fat on our list, so they are perfect for those of you who are trying to lose weight.

On top of this, they’re full of vitamin C.

Nutrition facts (per 100 g)

  • Protein: 0.55 g
  • Carbs: 7.5 g
  • Fiber: 1.1 g
  • Fat: 0.1 g
  • Water: 91.56 g

8. Star fruit (carambola)

Filling high-volume low-calorie foods - Star fruit (carambola)
Filling foods with a low calorie density for weight loss: star fruit (carambola).

Vegan-friendly

Calories per 100 g: 31

Star fruits, or carambolas, stand out with their heightened amount of fibers, which is similar with the quantity found in limes and lemons.

They also have high vitamin C contents.

Nutrition facts (per 100 g)

  • Protein: 1.04 g
  • Carbs: 6.73 g
  • Fiber: 2.8 g
  • Fat: 0.33 g
  • Water: 91.38 g

9. Strawberries

Vegan-friendly

Calories per 100 g: 32

Oh, the delicious strawberries. Besides being among the foods with a low calorie density, they offer a decent amount of fibers as well. On top of this, they will give you a sensation of satiety because they’re considered filling due to the high volume of water found in them.

Also, these vibrantly red berries carry a lot of vitamin C.

Nutrition facts (per 100 g)

  • Protein: 0.67 g
  • Carbs: 7.68 g
  • Fiber: 2 g
  • Fat: 0.3 g
  • Water: 90.95 g

Vegetables with low calories

Vegetables are foods that have low calorie density, actually the lowest after drinks category, and which tend to be very filling because they carry a high amount of water in their composition (around 95%). 

Also, veggies are low in fat and ideal if you’re following a vegan diet.

However, vegetables are low in carbs and proteins, so you can’t count on them too much if you feel drained of energy.

See below the top 9 low-calorie vegetables and their nutritional values.

Top 9 low-calorie vegetables for easy weight loss
Foods with a low calorie density: list of the top nine vegetables for weight loss.

1. Butterbur

Vegan-friendly

Calories per 100 g: 3

The canned version of butterbur has the lowest number of calories on the vegetable list and the most water content, but it also has the fewest nutrients.

Also, butterbur is a decent source of vitamin C and offers a slight quantity of iron and calcium as well.

Nutrition facts (per 100 g)

  • Protein: 0.11 g
  • Carbs: 0.38 g
  • Fiber: no data
  • Fat: 0.13 g
  • Water: 97.92 g

2. Peeled cucumber

Vegan-friendly

Calories per 100 g: 10

Cucumber, in its peeled version, is the second most hydrating vegetable after butterbur and a tiny source of vitamin C, potassium, and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 0.59 g
  • Carbs: 2.16 g
  • Fiber: 0.7 g
  • Fat: 0.16 g
  • Water: 96.73 g

3. Watercress

Filling low-calorie foods for weight loss - watercress
Filling foods with a low calorie density for weight loss: watercress (vegetable).

Vegan-friendly

Calories per 100 g: 11

Eaten raw, watercress offers the highest amount of proteins in our low-calorie vegetable list, but it’s nothing to boast with. A little over 2 grams is far from joining the select group of high-protein low-calorie foods, which are highly-recommended in your weight loss journey.

On the downside, this leafy green carries the lowest quantity of fiber, which means that it will be digested easily, but you won’t get too much energy as a result. 

In terms of vitamins, watercress is full of vitamin C and has a decent quantity of calcium, potassium, and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 2.3 g
  • Carbs: 1.29 g
  • Fiber: 0.5 g
  • Fat: 0.1 g
  • Water: 95.11 g

4. Sour pickled cucumber

Vegan-friendly

Calories per 100 g: 11

Sour pickled cucumbers have the same amount of calories as watercress, but the nutrients you get are quite different. 

Pickles have fewer proteins but more than double the number of carbs and fiber in comparison with watercress. So, enjoying a pickled cucumber should help more if you need a little energy boost.

Besides, fermented vegetables, like pickles, are soothing foods for sensitive stomachs.

However, don’t consume too many pickles because they carry a lot of sodium.

Nutrition facts (per 100 g)

  • Protein: 0.33 g
  • Carbs: 2.26 g
  • Fiber: 1.2 g
  • Fat: 0.2 g
  • Water: 94.08 g

5. Lettuce

Vegan-friendly

Calories per 100 g: 13

The nutritional data below is for butterhead lettuce, but other types of lettuce count among the foods with low calorie density as well, like the iceberg or red leaf ones.

Butterhead lettuce has low-to-decent amounts of iron, potassium, and vitamin C.

Nutrition facts (per 100 g)

  • Protein: 1.35 g
  • Carbs: 2.23 g
  • Fiber: 1.1 g
  • Fat: 0.22 g
  • Water: 95.63 g

6. Chinese cabbage (Pak-Choi)

Chinese cabbage (Pak-Choi) - High-volume low-calorie foods
Filling foods with a low calorie density for weight loss: Chinese cabbage (Pak-Choi).

Vegan-friendly

Calories per 100 g: 13

Chinese cabbage is also known as Pak-Choi or Bok-Choy. This low-calorie vegetable is rich in vitamin C and offers decent amounts of calcium, potassium, iron, and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 1.5 g
  • Carbs: 2.18 g
  • Fiber: 1 g
  • Fat: 0.2 g
  • Water: 95.32 g

7. Celery

Vegan-friendly

Calories per 100 g: 14

If you’re looking to increase your energy levels with low-calorie vegetables, celery is the best choice.

This “miracle” food has the highest amount of fibers among our list of veggies and has decent amounts of vitamins B and C, potassium, calcium, and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 0.69 g
  • Carbs: 2.97 g
  • Fiber: 1.6 g
  • Fat: 0.17 g
  • Water: 95.43 g

8. White icicle radish

Vegan-friendly

Calories per 100 g: 14

The white icicle radish has no more that a tenth of a gram of fat per 100 grams of vegetable and almost as many fibers as celery. 

Other than that, this type of radish is high in vitamin C and makes for a decent source of potassium and iron.

Nutrition facts (per 100 g)

  • Protein: 1.1 g
  • Carbs: 2.63 g
  • Fiber: 1.4 g
  • Fat: 0.1 g
  • Water: 95.37 g

9. Yellow tomatoes

Yellow tomatoes - filling low-calorie foods for easy weight loss
Filling foods with low calorie density for weight loss: yellow tomatoes.

Vegan-friendly

Calories per 100 g: 15

Although tomatoes are fruits rather than vegetables, they have their place here due to their usual kitchen use. 

With that settled, you may be asking ‘why yellow tomatoes?’ Well, these have 3 calories less than the red ones.

In terms of vitamins, yellow tomatoes are a fairly good source of vitamin C, potassium, iron and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 0.98 g
  • Carbs: 2.98 g
  • Fiber: 0.7 g
  • Fat: 0.26 g
  • Water: 95.28 g

Low-calorie foods: Nuts and seeds

Nuts and seeds tend to be pretty high in calories because of the elevated levels of fat, proteins and carbs in them. 

Yet, we’ve managed to select the ones that have the lowest amount of calories, just so you won’t miss the energy boost that a nutty snack full of fibers and proteins can provide you with.

Of course, the top 7 low-calorie nuts and seeds below are plant-based foods, and many of them make for perfect high-protein options for vegans. 

Top seven nuts and seeds with the lowest number of calories for easy weight loss
Foods with a low calorie density for weight loss: list of the top seven nuts and seeds.

1. Japanese chestnuts

Vegan-friendly

Calories per 100 g: 56

Japanese chestnuts, also known as Korean chestnuts, can be cooked in many ways. But, for the lowest calorie version, you should boil and steam them. If you roast or dry them, their calories will go up to 201 and, respectively, 360.

This type of chestnuts has the lowest amount of proteins, fat, and carbs on our low-calorie nuts and seeds ranking, but they also have the highest water percentage.

They contain decent amounts of vitamin C and some miligrams of iron, potassium, calcium, and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 0.82 g
  • Carbs: 12.64 g
  • Fiber: no data
  • Fat: 0.19 g
  • Water: 86.03 g

2. Lotus seeds

Lotus seeds - high-protein low-calorie foods for weight loss
Foods with a low calorie density for weight loss: lotus seeds.

Vegan-friendly

Calories per 100 g: 89

Lotus seeds are useful for weight loss and can be eaten raw or dried. Yet, you shouldn’t go for the latter version because it has four times more calories – 332 per 100 g.

Other than that, lotus seeds count among the high-protein low-calorie foods and make for an excellent source of carbohydrates.

Moreover, these seeds have a pretty high level of phosphorus and potassium, while carrying small amounts of iron and calcium as well.

Nutrition facts (per 100 g)

  • Protein: 15.41 g
  • Carbs: 64.47 g
  • Fiber: no data
  • Fat: 1.97 g
  • Water: 14.16 g

3. Ginkgo nuts

Vegan-friendly

Calories per 100 g: 111

You want to buy the canned version of ginkgo nuts for the lowest calorie intake. Their raw and dried versions go up to 182 and, respectively, to 348 calories per 100 g.

Nutrient-wise, ginkgo nuts are chock-full of fibers. Thus, they will fill you up with energy in no time.

In terms of vitamins, this type of nuts has a decent amount of vitamin C and small quantities of potassium, phosphorus, and iron. 

Nutrition facts (per 100 g)

  • Protein: 2.29 g
  • Carbs: 22.1 g
  • Fiber: 9.3 g
  • Fat: 1.62 g
  • Water: 72.95 g

4. European chestnuts

European chestnuts - low-calorie foods for easy weight loss
Low-calorie foods for weight loss: european chestnuts.

Vegan-friendly

Calories per 100 g: 131

As is the case with the Japanese ones, European chestnuts also sport the lowest amount of calories when they’re boiled and steamed. If you roast them, you’ll raise their calorie level to 245.

In terms of nutrients, these are the second poorest source in our low-calorie nuts and seeds list after Japanese chestnuts.

Yet, this type of nuts is rich in vitamin C, potassium, and iron while offering decent amounts of phosphorus and calcium.

Nutrition facts (per 100 g)

  • Protein: 2 g 
  • Carbs: 27.76 g
  • Fiber: no data
  • Fat: 1.38 g
  • Water: 68.15 g

5. Chinese chestnuts

Vegan-friendly

Calories per 100 g: 153

The drill is the same with Chinese chestnuts too. You should boil and steam them for the lowest amount of calories.

Roasting heightens their energy units to 239 while drying them gets the needle to 363 calories per 100 g. Not so weight-loss-friendly now, is it? 

Vitamin-wise, Chinese chestnuts are rich in vitamin C and have, in small proportions, potassium, iron, and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 2.88 g
  • Carbs: 33.64 g
  • Fiber: no data
  • Fat: 0.76 g
  • Water: 61.57 g

6. Breadfruit nut seeds

Breadfruit - high-fiber low-calorie foods for weight loss
Low-calorie foods for easy weight loss: breadfruit in its natural habitat.

Vegan-friendly

Calories per 100 g: 168

Besides boiled breadfruit seeds whose calories per 100 g you can see above, their raw variant offers 191 calories while their roasted version 207.

Other than that, breadfruit seeds are a strong source of energy because they contain plenty of fibers and a relatively good amount of proteins. However, they also have the highest amount of fat on our list, but it’s nothing that you should actually worry about.

In addition, the seeds of the breadfruit nut are high in potassium and phosphorus while carrying small quantities of vitamin C, calcium, and iron as well.

Nutrition facts (per 100 g)

  • Protein: 5.3 g
  • Carbs: 32 g
  • Fiber: 4.8 g
  • Fat: 2.3 g
  • Water: 59.3 g

7. Breadnut seeds

Vegan-friendly

Calories per 100 g: 217

Breadnut seeds have fair amounts of proteins while being very low in fat.

In terms of vitamins, these seeds are a treasure. They are rich in vitamin C, potassium, iron, and offer small quantities of calcium and phosphorus as well.

The data below is for raw breadnut seeds because there’s no way their highly-caloric dried version (367 calories/100 g) can be part of this list of foods with low calorie density.

Nutrition facts (per 100 g)

  • Protein: 5.97 g
  • Carbs: 46.28 g
  • Fiber: no data
  • Fat: 0.99 g
  • Water: 45 g

Snacks low in calories

Generally, snacks tend to be pretty high in calories, so we don’t recommend munching too much on these if you’re trying to lose weight. 

Nevertheless, we’ve managed to find three snacks on USDA’s food database that are both nutritious and have a decent amount of calories for a snack (under 400), just so you won’t feel too guilty when nibbling on them.

Nutrient-wise, the foods in our top 3 low-calorie snacks below are mostly high in proteins and fibers, so they will give you lots of energy. The downside is that they contain elevated levels of fat.

Top three snacks with the lowest number of calories for easy weight loss
Low-calorie foods for enjoyable weight loss: top three snacks.

1. Soft pretzels (gluten-free)

Can be vegan-friendly

Calories per 100 g: 297

This kind of soft gluten-free pretzels is the snack with the lowest amount of calories on our list. 

Also, it’s the only one that didn’t join the high-protein low-calorie foods list due to its poor protein content. This is bad news because proteins are very important when you eat foods with heightened levels of calories.

In addition, pay attention on the fact that pretzels usually have high levels of sodium, so don’t overeat on them.

In terms of minerals, gluten-free pretzels have decent amounts of iron and calcium and small quantities of phosphorus and potassium.

Nutrition facts (per 100 g)

  • Protein: 4.03 g
  • Carbs: 57.27 g
  • Fiber: 4 g
  • Fat: 5.74 g
  • Water: 30.36 g

2. Snickers Marathon Double Chocolate Nut Bar

Calories per 100 g: 377

Although this snack may seem very high in calories in comparison with the other low-calorie foods on this list, it is high-protein and rich in fiber, so a large part of those extra calories are healthy nutrients.

However, this Snickers Marathon bar carries a high amount of fat as well, so we recommend you eat this snack before doing some sort of physical activity like weight lifting or going for a run. It gives you a lot of energy to expend.

On top of the above, 100 g of this snack bar takes care your necessary daily iron and calcium intake, and fills up your vitamin C reservoirs as well. Moreover, this power bar is a strong source of phosphorus.

Note: the Snickers Marathon bar changed branding across history, so if you can’t find it at the store, try to find alternatives for this energy bar.

Nutrition facts (per 100 g)

  • Protein: 22 g
  • Carbs: 52 g
  • Fiber: 11 g
  • Fat: 9 g
  • Water: 14 g

3. Soy chips

Vegan-friendly

Calories per 100 g: 385

Soy chips are high-protein low-calorie foods and are also rich in carbohydrates but don’t offer as many fibers as the previous Snickers energy bar. However, a good thing is that most of the fats in these chips are healthy ones.

In addition, soy chips are rich in iron and calcium, but also have high quantities of sodium, a value which you really want to pay attention to.

Nutrition facts (per 100 g)

  • Protein: 26.5 g
  • Carbs: 53.15 g
  • Fiber: 3.5 g
  • Fat: 7.35 g
  • Water: 8.5 g

Low-calorie foods: Grains

All of the top 9 low-calorie grains below have under 100 calories and many of them make for great breakfast meals because of the high proportion of complex carbs in them. In other words, it’s good to start your day with grains because they fill up your energy tank.

Besides, vegans can enjoy all the following low-cal foods as no animal-derived ingredients are usually used in their preparation.

Top nine grains with the lowest number of calories for easy weight loss
Foods with low calorie density for weight loss: list of the top nine grains with the lowest number of calories.

1. Congee

Can be vegan-friendly

Calories per 100 g: 33

Congee is the Chinese version of rice porridge. Besides the fact that it counts among the foods with low calorie density, congee is also good at filling your stomach due to its high volume (water) content. 

On the downside, congee has very few proteins, fibers, vitamins, and minerals. 

However, it’s worth adding congee to your diet due to its healthy carbs.

Nutrition facts (per 100 g)

  • Protein: 0.68 g
  • Carbs: 7.16 g
  • Fiber: 0.1 g
  • Fat: 0.07 g
  • Water: 91.26 g

2. Oat bran

Vegan-friendly

Calories per 100 g: 40

In comparison with congee, cooked oat bran has more proteins and more fibers along with its complex carbs.

Mineral-wise, oat bran is a decent source of phosphorus and has small quantities of iron, potassium, and calcium. 

Nutrition facts (per 100 g)

  • Protein: 3.21 g
  • Carbs: 11.44 g
  • Fiber: 2.6 g
  • Fat: 0.86 g
  • Water: 84 g

3. Yellow cornmeal (grits)

Vegan-friendly

Calories per 100 g: 65

Cooked with water, yellow cornmeal is a low-calorie food that brings healthy carbs to your body.

On the other side, it has insignificant amounts of vitamins and minerals.

Nutrition facts (per 100 g)

  • Protein: 1.23 g
  • Carbs: 13.86 g 
  • Fiber: 0.7 g
  • Fat: 0.39 g
  • Water: 84.36 g

4. Oatmeal

Oatmeal - high-energy breakfast low-calorie foods for weight loss
Low-calorie foods for easy weight loss: oatmeal in a white bowl.

Vegan-friendly

Calories per 100 g: 71

Being one of the most popular breakfast choices, cooked oatmeal has little amounts of protein, fiber, and fat along with the complex carbohydrates it comes with. Actually, oatmeal has the highest amount of fat on our low-calorie grains list with its 1.52 grams.

Additionally, this grain is a decent source of phosphorus and iron. On top of this, oatmeal is one of the best foods to eat when you have an upset stomach.

Nutrition facts (per 100 g)

  • Protein: 2.54 g
  • Carbs: 12 g
  • Fiber: 1.7 g
  • Fat: 1.52 g
  • Water: 83.61 g

5. Hominy

Vegan-friendly

Calories per 100 g: 72

Besides the fact that it earned its right to be on our list of foods with low calorie density, 100 grams of canned hominy will get you plenty of healthy carbs that will fill you up with energy.

In terms of minerals, hominy will only give you small amounts of iron, phosphorus, and calcium.

Nutrition facts (per 100 g)

  • Protein: 1.48 g
  • Carbs: 14.26 g
  • Fiber: 2.5 g
  • Fat: 0.88 g
  • Water: 82.53 g

6. Bulgur

Vegan-friendly

Calories per 100 g: 83

Originating from the Middle Eastern culture, cooked bulgur is pretty high in proteins compared with the other grains on our low-calorie list and is also the one with the highest amount of fibers. This makes bulgur a great choice for when you’re looking for an energy boost.

Besides, bulgur contains small quantities of iron, phosphorus, calcium, and potassium.

Nutrition facts (per 100 g)

  • Protein: 3.08 g
  • Carbs: 18.58 g
  • Fiber: 4.5 g
  • Fat: 0.24 g
  • Water: 77.76 g

7. Yellow rice

Yellow rice - high-energy low-calorie foods for weight loss
Foods with low calorie density for weight loss: yellow rice.

Vegan-friendly

Calories per 100 g: 88

Besides counting among the foods with low calorie density, cooked yellow rice is a great energy source made of many complex carbs.

It contains small amounts of potassium, phosphorus, and iron.

Nutrition facts (per 100 g)

  • Protein: 1.8 g
  • Carbs: 19.1 g
  • Fiber: 0.5 g
  • Fat: 0.45 g
  • Water: 77.09 g

8. Buckwheat groats

Vegan-friendly

Calories per 100 g: 92

Buckwheat groats have the highest number of proteins among the grains on this low-calorie list and the second-largest portion of fibers. Therefore, buckwheat groats make for yet another great low-calorie energy source.

Also, they contain tiny amounts of iron, phosphorus, calcium, and potassium.

Nutrition facts (per 100 g)

  • Protein: 3.37 g
  • Carbs: 19.86 g
  • Fiber: 2.7 g
  • Fat: 0.62 g
  • Water: 75.35 g

9. White rice (glutinous)

White rice - high-energy low-calorie foods for weight loss
Foods with low calorie density for weight loss: glutinous white rice in a bowl.

Vegan-friendly

Calories per 100 g: 96

This sticky type of cooked white rice is similar to yellow rice, but it has a little more proteins, fibers, and carbs while consisting of less fat.

Besides, white rice will keep you away from stomach issues because it is one of the easiest to digest grains.

Nutrition facts (per 100 g)

  • Protein: 2.01 g
  • Carbs: 20.97 g
  • Fiber: 1 g
  • Fat: 0.19 g
  • Water: 76.19 g

Low-cal dressings and oils

Calories can lay everywhere, even where we least expect them to, like the dressing we use on the lunch salad or the cooking oil we fried those morning eggs in. 

Then, if you’re looking to lose weight, it’s very important to choose low-calorie options even when we’re talking about toppings, spreads and fats.

As you can see in the top 8 low-calorie dressings and oils below, there is no fit-for-all trend. Some sauces have more carbs, some are higher in fat, and just a few are vegan-friendly.

However, we can still say that all of the dips and oils below are low in proteins and fibers.

Top eight dressings and oils with the lowest number of calories for easy weight loss

1. Sweet and sour salad dressing

Vegan-friendly

Calories per 100 g: 15

The classic sweet and sour salad dressing is the one with the lowest amount of calories on this ranking of oils and sauces but also the one with the lowest amount of proteins and zero fibers. So, it’s not exactly a treasure of nutrients.

In addition, the sweet and sour salad dressing contains a decent amount of vitamin C.

Nutrition facts (per 100 g)

  • Protein: 0.1 g
  • Carbs: 3.7 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 95.7 g

2. Vegetable oil spread (fat-free)

Vegan-friendly

Calories per 100 g: 43

Although the data below is for the fat-free version of a vegetable oil spread, it still has elevated amounts of fat compared with the other foods on this top.

Nutrition facts (per 100 g)

  • Protein: 1.5 g
  • Carbs: 2.5 g
  • Fiber: 0 g
  • Fat: 3 g
  • Water: 91 g

3. Italian salad dressing (fat-free)

Can be vegan-friendly

Calories per 100 g: 47

The fat-free variant of the Italian salad dressing has half the calories of the normal one. 

Nutrient-wise, this type of sauce is low in everything but carbohydrates.

Nutrition facts (per 100 g)

  • Protein: 0.97 g
  • Carbs: 8.75 g
  • Fiber: 0.6 g
  • Fat: 0.87 g
  • Water: 85.95 g

4. Kraft mayonnaise (fat-free)

Kraft mayonnaise - low-calorie foods for easy weight loss
Kraft mayonnaise jars on shelf. Photo credits: Bradley P. Johnson / (license)

Calories per 100 g: 64

The fat-free mayonnaise from Kraft has a decent amount of fibers in comparison with the other dressings in this list. 

Unfortunately, this is not an option for vegans.

Nutrition facts (per 100 g)

  • Protein: 0.2 g
  • Carbs: 15.8 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 81.8 g

5. Kraft Miracle Whip salad dressing

Calories per 100 g: 84

Similar to the mayonnaise, Kraft’s “Miracle Whip” salad dressing offers you a fair amount of fibers and it’s not a good fit for vegans, but it also has significantly higher fat proportions – even if you choose the non-fat version.

Nutrition facts (per 100 g)

  • Protein: 0.2 g
  • Carbs: 15.5 g
  • Fiber: 1.9 g
  • Fat: 2.7 g
  • Water: 78.7 g

6. Blue or Roquefort cheese light dressing

Calories per 100 g: 86

Because it has cheese in it, this dressing has the highest amount of protein among the foods in this top of low-calorie sauces. On the other side, it also has the highest fat percentage. Fortunately, they are healthy ones.

Regarding its mineral composition, this blue or Roquefort cheese dressing has calcium and phosphorus in small quantities. 

Nutrition facts (per 100 g)

  • Protein: 5.1 g
  • Carbs: 2.9 g
  • Fiber: 0 g
  • Fat: 7.2 g
  • Water: 79.5 g

7. Creamy Dressing (fat-free)

Calories per 100 g: 107

This creamy dressing made of sour cream, buttermilk, and oil has the highest amount of carbs in this top and not-to-be-omitted quantities of fat.

Besides, this sauce has low amounts of phosphorus, calcium, potassium, and iron in its composition.

Nutrition facts (per 100 g)

  • Protein: 1.4 g
  • Carbs: 20 g
  • Fiber: 0 g
  • Fat: 2.7 g
  • Water: 74.7 g

8. Caesar salad dressing (low-calorie)

Calories per 100 g: 110

This low-calorie version of the Caesar salad dressing is high in carbs and has the second-highest fat percentage on this top.

When buying this dressing, pay attention to the sodium and sugar levels because they may be quite high and those cancel your dieting efforts when consumed.

Nutrition facts (per 100 g)

  • Protein: 0.3 g
  • Carbs: 18.6 g
  • Fiber: 0.1 g
  • Fat: 4.4 g
  • Water: 73.2 g

Low-calorie foods: Dairy

Most of the 9 low-calorie dairy products in the following top make for great breakfast foods for non-vegans, especially those few with high-protein content.

The unfortunate thing about the vast majority of the low-calorie dairies below is that they won’t give you much energy. Almost all have zero fibers and are low in fats.

Yet, as a bonus benefit, these dairies are very hydrating, most of them featuring around 90% water content.

Top nine dairy products with the lowest number of calories for easy weight loss

1. Whey fluid

Calories per 100 g: 27

Whey fluid is the dairy with the lowest amount of calories, but it’s not that attractive nutrient-wise. It’s low in proteins, fibers, and fat while most of the carbs in it are simple ones, so not that healthy.

Other than this, whey fluid is a small source of calcium, phosphorus, and potassium.

Tip: if you decide to consume whey fluid alone, make sure to sweeten it a bit because it may be too acid for your taste.  

Nutrition facts (per 100 g)

  • Protein: 0.9 g
  • Carbs: 5.1 g
  • Fiber: 0 g
  • Fat: 0.4 g
  • Water: 93.12 g

2. Skim milk (fat-free)

Skim milk - filling high-volume low-calorie foods for a weight-loss-friendly breakfast
Filling foods with low calorie density for easy weight loss: glass of skim milk.

Calories per 100 g: 34

Skim milk is the leanest type of milk on the market. All fat in the original milk was eliminated. Here’s a calorie comparison with the other types of milk:

  • 1% fat milk – 42 calories
  • 2% fat milk – 50 calories
  • Whole milk – 61 calories

 

Skim milk has fair amounts of calcium, phosphorus, vitamin D, and small quantities of potassium. Besides, it is one of the fast-digesting dairies on the market and counts among the most filling low calorie foods due to its high volume (water) composition.

Nutrition facts (per 100 g)

  • Protein: 3.43 g
  • Carbs: 4.89 g
  • Fiber: 0 g
  • Fat: 0.08 g
  • Water: 90.8 g

3. Buttermilk (low-fat)

Calories per 100 g: 40

This low-fat version of the buttermilk completes the podium of low-calorie dairy products. 

Other than this it offers similar nutrients to skim milk, except that it has a much higher quantity of fat.

Nutrition facts (per 100 g)

  • Protein: 3.31 g
  • Carbs: 4.79 g
  • Fiber: 0 g
  • Fat: 1.07 g
  • Water: 90.13 g

4. Egg whites (raw)

Calories per 100 g: 52

Although they may not be for everyone’s taste, raw egg whites are one of the healthiest and most filling low-calorie foods you can eat because they’re high-protein sources, thus helping you build muscle and lose weight easier. 

Besides, eggs, especially the whites, are gentle on your stomach.

Note: we know eggs are not exactly a dairy product, but this felt the best place to add them.

Nutrition facts (per 100 g)

  • Protein: 10.9 g
  • Carbs: 0.73 g
  • Fiber: 0 g
  • Fat: 0.17 g
  • Water: 87.57 g

5. Yogurt (non-fat)

Yogurt - filling breakfast low-calorie foods for easy weight loss
Filling low-calorie foods for weight loss: yogurt.

Calories per 100 g: 56

Featuring not even half a gram of fat, this type of plain but filling yogurt has the highest amount of carbs among the dairy foods with a low calorie density on this comprehensive list.

Yet, all of these carbohydrates are simple sugars, so you can’t categorize this type of yogurt as being a very nutritious meal.

Nevertheless, if you lack calcium, phosphorus, and potassium, non-fat yogurt is still a good choice as it’s pretty rich in these minerals. On top of this, yogurt is among the easy-to-digest dairy products on the market, unless you’re lactose intolerant, of course.

Nutrition facts (per 100 g)

  • Protein: 5.73 g
  • Carbs: 7.68 g
  • Fiber: 0 g
  • Fat: 0.18 g
  • Water: 85.23 g

6. Greek yogurt (non-fat)

Calories per 100 g: 62

If you weren’t satisfied by the nutrition values of the plain non-fat yogurt, you will be delighted to hear that it has a more nutritious brother. 

Greek yogurt is a high-protein, also non-fat, version of the plain yogurt that offers less simple carbs and twice the amount of proteins – this making it a very filling product and one of the best low-calorie foods both for muscle-building and weight loss, alongside egg whites.

Nutrition facts (per 100 g)

  • Protein: 11.01 g
  • Carbs: 4.41 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: no data

7. Goat milk (whole)

Calories per 100 g: 69

The whole goat milk has, unsurprisingly, the highest amount of fat among this low-calorie dairy ranking. After all, no fat has been eliminated from it.

Nevertheless, goat milk offers good amounts of vitamin D, calcium, phosphorus, and a little potassium as well.

Nutrition facts (per 100 g)

  • Protein: 3.56 g
  • Carbs: 4.45 g
  • Fiber: 0 g
  • Fat: 4.14 g
  • Water: 87.03 g

8. Cottage cheese (low-fat)

Cottage cheese - filling high-protein low-calorie foods for easy weight loss
Filling foods with a low calorie density: cottage cheese (dairy product).

Calories per 100 g: 72

Probably the most nutritious dairy in this article is cottage cheese, which, besides the benefit of counting among the low-calorie foods, is a high-protein type of cheese, also filling, and not too high in carbs or fat either.

Also, this non-fat cottage cheese is a treasure of phosphorus and has decent amounts of calcium and potassium blended with just a tiny bit of iron.

Nutrition facts (per 100 g)

  • Protein: 12.39 g
  • Carbs: 2.72 g
  • Fiber: 0 g
  • Fat: 1.02 g
  • Water: 82.48 g

9. Hot cocoa

Calories per 100 g: 77

We’re finishing the low-calorie dairy list with the most delicious but not so nutritious one, hot cocoa.

This drink has milk at its basis and features relatively high amounts of simple sugars in comparison with the other dairies. Yet, it remains a low-calorie option we can safely indulge in.

On top of this, hot cocoa contains fair amounts of vitamin D, calcium, and phosphorus due to the milk it’s prepared with.

Nutrition facts (per 100 g)

  • Protein: 3.5 g
  • Carbs: 11 g
  • Fiber: 1 g
  • Fat: 2.3 g
  • Water: 82.45 g

Foods with low calorie density: Meat

Generally, low-calorie meats – from fish, pork and beef to poultry like turkey and chicken – are filling and high-protein foods which makes them great for those of you looking to build muscle alongside losing weight. 

If we look at other nutrients besides proteins, most of the low-calorie meat has zero carbs and is lean, featuring low amounts of fat.

Below are the top 9 low-calorie meats and their nutritional characteristics.

Top nine meats with the lowest number of calories for easy weight loss

1. Eastern oysters

Calories per 100 g: 68

Canned Eastern oysters are the most weight-friendly in this low-calorie meat top, but also have the fewest proteins, a leveled amount of carbs, and a few grams of fat as well.

Still, the also-called Atlantic oysters have a decent amount of nutrients given their low number of calories along with a high quantity of iron and a fair amount of phosphorus, vitamin C, potassium, and a small bit of calcium.

Cooked Eastern oysters contain a little more calories – 79.

Nutrition facts (per 100 g)

  • Protein: 7.06 g
  • Carbs: 3.91 g
  • Fiber: 0 g
  • Fat: 2.47 g
  • Water: 85.14 g

2. Cod

Calories per 100 g: 84

The cooked version of the Pacific cod shines in this list of foods because it’s a high-protein meat and, actually, the richest among the low-calorie fish from this perspective. 

On top of this, it has zero carbs, an insignificant quantity of fat, and counts among the easily digestible fish.

Besides, the cod is rich in phosphorus and potassium.

Nutrition facts (per 100 g)

  • Protein: 20.42 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0.25 g
  • Water: 78.37 g

3. Flatfish

Cooked flounder flatfish - filling high-protein low-calorie foods for easy weight loss

Calories per 100 g: 86

Flatfish – like the ones belonging to the flounder and sole species – are not as high-protein as cod, but they are fattier low-calorie foods.

Also, flatfish are a treasure of phosphorus and vitamin D.

The nutrition values below are for flatfish cooked with dry heat.

Nutrition facts (per 100 g)

  • Protein: 15.24 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 2.37 g
  • Water: 81.11 g

4. Crayfish

Calories per 100 g: 87

The cooked crayfish is yet another low-fat, high-protein, and low-calorie source of proteins in this comprehensive collection of weight-loss foods.

Mineral-wise, crayfish are rich in phosphorus and feature a decent quantity of iron, potassium, and calcium.

The nutritional data below is for crayfish cooked with moist heat.

Nutrition facts (per 100 g)

  • Protein: 18 g
  • Carbs: 0 g
  • Fiber: 0 g 
  • Fat: 1.3 g
  • Water: 80.8 g

5. Lobster

Calories per 100 g: 88

The rather expensive lobster meat is a low-fat high-protein source featuring solid quantities of phosphorus, like all fishes among all the low-calorie foods in this weight-loss-friendly list.

The nutrition values below are for 100 g of lobster cooked with moist heat.

Nutrition facts (per 100 g)

  • Protein: 18.88 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0.85 g
  • Water: 77.6 g

6. Pastrami (low-fat)

Pastrami - high-protein filling low-calorie foods for easy weight loss
Filling low-calorie foods: pastrami on a table. Photo credits: Xisler / (license)

Calories per 100 g: 95

The low-fat pastrami is the first “non-fish” meat on this top of low-calorie foods, and it doesn’t fail to impress either as it’s high-protein, offering almost the same amount of this type of macronutrients as cod.

Other than that, the pastrami is rich in vitamin C, iron, and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 19.6 g
  • Carbs: 1.54 g
  • Fiber: 0 g
  • Fat: 1.16 g
  • Water: 74.3 g

7. Ground turkey patties (fat-free)

Calories per 100 g: 138

The fat-free ground turkey is high-protein, so, among all the low-calorie foods here, it’s one of the best choices if you’re looking to build muscle along with losing weight.

Besides, ground turkey patties are rich in phosphorus and have a decent amount of iron and potassium. Also, turkey meat, especially if ground, is among the easiest to digest meats out there.

The nutritional values below are for fat-free broiled ground turkey patties.

Nutrition facts (per 100 g)

  • Protein: 28.99 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 2.48 g
  • Water: 68.4 g

8. Canadian bacon

Calories per 100 g: 146

Besides being one of the classic breakfast foods, Canadian bacon is another rich low-calorie high-protein food source.

However, it has a few grams of fat as well, but this type of bacon is also rich in phosphorus and potassium.

The nutritional values below are for pan-fried Canadian bacon.

Nutrition facts (per 100 g)

  • Protein: 28.31 g
  • Carbs: 1.8 g
  • Fiber: 0 g
  • Fat: 2.48 g
  • Water: 68.4 g

9. Roasted chicken breast

Roasted chicken breast - filling high-protein low-calorie foods for easy weight loss
Filling foods with low calorie density for weight loss: roasted chicken breast on a dish.

Calories per 100 g: 165

Finally, the most nutritious high-protein meat in this low-calorie foods list is the roasted chicken breast. The downside is that it has a little more fat content than the other meats in this low-cal ranking.

However, the roasted chicken breast is high in phosphorus and has decent amounts of iron and potassium. 

Besides, chicken meat is among the stomach-friendly foods, so in case you have a sensitive gut, you don’t need to worry, unless you like it fried.

Nutrition facts (per 100 g)

  • Protein: 31.02 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 3.57 g
  • Water: 65.26 g

Low-cal seasonings, spices and herbs

Let’s admit it, a lot of meals would be bland without some seasoning, a little hot spice, and some tasty herbs, so we researched the ones with the lowest amount of calories.

All of these are vegan and contain low quantities of proteins and fat while featuring a good amount of healthy carbs, especially fiber.

Below are the top 8 low-calorie seasonings, spices, and herbs and their nutritional characteristics.

Top eight seasonings, spices and herbs with the lowest number of calories for easy weight loss

1. Table salt

Vegan-friendly

Calories per 100 g: 0

Table salt is the safest seasoning if you want to lose weight because, besides sodium, it brings no nutrients to the table.

Nutrition facts (per 100 g)

  • Protein: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 0 g

2. Distilled vinegar

Vegan-friendly

Calories per 100 g: 18

Same as with salt, distilled vinegar is mostly composed of water and won’t give you nutrients.

Other good choices are the red wine (19 calories/100 g) and apple cider (21 calories/100 g) kinds of vinegar.

Nutrition facts (per 100 g)

  • Protein: 0 g
  • Carbs: 0.04 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 94.78 g

3. Fresh basil

Fresh basil - low-calorie foods for easy weight loss

Vegan-friendly

Calories per 100 g: 23

Basil is one of the low-calorie herbs with the highest amount of proteins. On top of this, it offers decent quantities of fiber as well.

Besides, basil is rich in vitamin C, iron, and calcium.

The nutritional values below are for fresh basil.

Nutrition facts (per 100 g)

  • Protein: 3.15 g
  • Carbs: 2.65 g
  • Fiber: 1.6 g
  • Fat: 0.64 g
  • Water: 92.06 g

4. Capers (canned)

Vegan-friendly

Calories per 100 g: 23

Canned capers stand out by having a good amount of fibers in their composition, which makes them a useful addition to a meal especially when you’d use some extra-energy.

Besides this, capers have a decent quantity of iron and are very salty, so you don’t want to eat more than 20-30 g per day.

Nutrition facts (per 100 g)

  • Protein: 2.36 g
  • Carbs: 4.89 g
  • Fiber: 3.2 g
  • Fat: 0.86 g
  • Water: 83.85 g

5. Dill

Vegan-friendly

Calories per 100 g: 43

Just like basil, dill offers decent amounts of protein for a low-calorie herb and a little fiber as well.

Yet, it has double to triple the number of carbohydrates than basil, which makes them a better energy source.

Other than this, dill is a treasure of vitamin C, iron, calcium, and potassium.

Nutrition facts (per 100 g)

  • Protein: 3.46 g
  • Carbs: 7.02 g
  • Fiber: 2.1 g
  • Fat: 1.12 g
  • Water: 85.95 g

6. Spearmint

Spearmint - high-protein low-calorie foods for easy weight loss

Vegan-friendly

Calories per 100 g: 44

Spearmint has the highest amount of fibers among the seasonings, spices, and herbs in this low-calorie food top.

Therefore, it’s a high-energy herb that’s also weight loss friendly.

Spearmint is very high in iron and has fair amounts of vitamins C, calcium, and potassium.

Nutrition facts (per 100 g)

  • Protein: 3.29 g
  • Carbs: 8.41 g
  • Fiber: 6.8 g
  • Fat: 0.73 g
  • Water: 85.55 g

7. Horseradish

Vegan-friendly

Calories per 100 g: 48

Besides his distinguishable flavor, prepared horseradish offers a decent quantity of fibers and contains a few grams of simple sugar as well.

Also, horseradish is rich in vitamin C.

Nutrition facts (per 100 g)

  • Protein: 1.18 g
  • Carbs: 11.29 g
  • Fiber: 3.3 g
  • Fat: 0.69 g
  • Water: 85.08 g

8. Yellow mustard

Vegan-friendly

Calories per 100 g: 60

Yellow mustard is the condiment with the highest amount of fibers on this low-calorie seasonings list. Besides, it is a good energy source due to its medium-high fiber content.

However, take into account that mustard contains a little fat as well.

In terms of minerals, this condiment has decent amounts of iron and phosphorus while featuring small quantities of calcium and potassium.

The nutritional characteristics below describe 100 g of prepared yellow mustard.

Nutrition facts (per 100 g)

  • Protein: 3.74 g
  • Carbs: 5.83 g
  • Fiber: 4 g
  • Fat: 3.34 g
  • Water: 83.72 g

Soups and broths with low calories

Generally, the soups and broths we have selected are one of the best foods with low calorie density you can include in your diet if you’re looking to lose weight – this is mainly because they’re filling meals given their high volume (water) content. 

However, the negative side is that soups and broths will provide you with few nutrients.

See below the top 9 low-calorie soups and broths, containing both choices for vegans and meat-eaters.

Top nine soups and broths with the lowest number of calories for easy weight loss
Foods with low calorie density: top nine soups and broths.

1. Vegetable broth

Vegan-friendly

Calories per 100 g: 5

98% of vegetable broth’s composition is water, so no wonder why it lacks nutrients and counts among the filling foods with low calorie density.

Nutrition facts (per 100 g)

  • Protein: 0.24 g
  • Carbs: 0.93 g
  • Fiber: 0 g
  • Fat: 0.07 g
  • Water: 98.05 g

2. Beef broth from bouillon

Beef broth - filling foods with low calorie density for weight loss
Beef broth and parsley leaves. Photo credits: Yoana Petrova / license

Calories per 100 g: 12

We know that beef is high in protein, so, naturally, this broth is going to offer you proteins as well, even if in a smaller quantity.

Unfortunately for those following plant-based diets, the presence of beef makes this meal non-vegan.

The nutritional data below is for beef broth made from bouillon.

Nutrition facts (per 100 g)

  • Protein: 2.22 g
  • Carbs: 0.73 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 96.24 g

3. Fish stock

Calories per 100 g: 16

Fish stock has similar quantities of protein as the beef broth, but a little more fat – even though it’s still insignificant.

Besides, the fish stock has small amounts of phosphorus and potassium, so it will provide you with some healthy minerals too.

Nutrition facts (per 100 g)

  • Protein: 2.26 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0.81 g
  • Water: 96.6 g

4. Vegetable soup

Vegetable soup - filling high-volume foods with low calorie density for easy weight loss
Filling foods with low calorie density: vegetable soup.

Vegan-friendly

Calories per 100 g: 28

Compared to broth, vegetable soup has more carbs due to the presence of veggies.

Nutrition facts (per 100 g)

  • Protein: 0.86 g
  • Carbs: 4.89 g
  • Fiber: 0.3 g
  • Fat: 0.79 g
  • Water: 92.41 g

5. Mushroom barley soup

Vegan-friendly

Calories per 100 g: 30

The canned version of the mushroom barley soup joins our list filling foods with low calorie density due to its high volume (water) composition. 

The negative side is that this soup has very few macronutrients, but the situation isn’t much different with the other soups and broths on this ranking.

Nutrition facts (per 100 g)

  • Protein: 0.77 g
  • Carbs: 4.8 g
  • Fiber: 0.3 g
  • Fat: 0.93 g
  • Water: 92.4 g

6. Minestrone

Vegan-friendly

Calories per 100 g: 34

The famous minestrone, originating from Italy, is also a low-calorie meal you should include in your diet if you’re on the quest to weight loss.

Nutrition facts (per 100 g)

  • Protein: 1.77 g
  • Carbs: 4.66 g
  • Fiber: 0.4 g
  • Fat: 1.04 g
  • Water: 91.33 g

7. Cream of asparagus soup

Cream of asparagus soup
Filling foods with low calorie density: cream of asparagus soup.

Can be vegan-friendly

Calories per 100 g: 35

You can find canned cream of asparagus soup in some stores or you can make it at home. One of the advantages of the latter choice is that you have the possibility to use only vegan ingredients.

However, the nutritional data below is for the canned version of this thicker kind of asparagus soup.

In terms of nutrients, the cream of asparagus soup is not impressive, like all soups and broths in this ranking.

Nutrition facts (per 100 g)

  • Protein: 0.94 g
  • Carbs: 4.38 g
  • Fiber: 0.2 g
  • Fat: 1.68 g
  • Water: 91.8 g

8. Chicken stock

Calories per 100 g: 36

The chicken stock has the highest amount of proteins and fat on this soups and broths list. Yet, it’s far from joining the group of high-protein low-calorie foods. 

But if you’re looking for a more nutritive chicken-derived meal, why don’t you give the protein-filled chicken breast a try?

The nutrition facts below are for home-prepared chicken stock.

Nutrition facts (per 100 g)

  • Protein: 2.52 g
  • Carbs: 3.53 g
  • Fiber: 0 g
  • Fat: 1.2 g
  • Water: 92.15 g

9. Black bean soup

Vegan-friendly

Calories per 100 g: 46

Black bean soup is the most nutritious among the low-calorie soups and broths due to the medium-to-high fiber content. This makes it a solid energy source.

Besides, this soup features small amounts of iron, potassium, and phosphorus.

The nutritional characteristics below refer to the canned version of the black bean soup.

Nutrition facts (per 100 g)

  • Protein: 2.42 g
  • Carbs: 7.71 g
  • Fiber: 3.4 g
  • Fat: 0.66 g
  • Water: 87.62 g

Low-calorie foods: desserts and sweets

Everything related to desserts and sweets is generally an enemy for those trying to lose weight due to these foods’ highly-caloric content. But this doesn’t mean you should leave your sweet tooth unsatisfied.

Therefore, after studying USDA’s food database, we came up with 7 desserts that contain fewer calories than your usual calorie bombs, so you won’t feel at fault when you indulge yourself. 

Generally, the following sweet treats have a low-to-medium number of proteins, are high in carbs, and some have elevated amounts of fat. Most of them can be turned into vegan-friendly desserts by replacing some animal-derived ingredients.

Top seven desserts and sweets with the lowest number of calories for easy weight loss
Foods with low calorie density: top 7 desserts.

1. English muffins

Can be vegan-friendly

Calories per 100 g: 223

English muffins are a popular breakfast choice due to their nutritious and low-fat content. They’re a solid source of protein and fiber, so a tremendous source of energy.

Besides, this British type of muffins are a good source of iron , calcium, and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 8.7 g
  • Carbs: 44.8 g
  • Fiber: 4.6 g
  • Fat: 2 g
  • Water: 42.3 g

2. Chocolate mousse

Can be vegan-friendly

Calories per 100 g:  225

The chocolate mousse offers a small to medium amount of proteins and the fewest carbs in this low-calorie desserts list. 

Unfortunately, this type of mousse has heightened levels of fat. Yet it remains one of the last course options with the lowest calories.

In terms of minerals, chocolate mousse contains a decent amount of calcium and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 4.14 g
  • Carbs: 16.07 g
  • Fiber: 0.6 g
  • Fat: 16 g
  • Water: 62.94 g

3. Blueberry pie

Blueberry pie - high-energy low-calorie foods for weight loss
Foods with low calorie density: blueberry pie dessert.

Can be vegan-friendly

Calories per 100 g: 232

Compared to chocolate mousse, blueberry pie has about half its fat content but double the carbohydrate level.

So, the blueberry pie is a low-calorie dessert that gives you plenty of energy, but that can raise your body fat percentage.

Nutrition facts (per 100 g)

  • Protein: 1.8 g
  • Carbs: 34.9 g
  • Fiber: 1 g
  • Fat: 10 g
  • Water: 52.5 g

4. Coconut custard pie

Can be vegan-friendly

Calories per 100 g: 260

The coconut custard pie shines on our list of foods with low calorie density because it has a good amount of proteins and some fibers as well blended inside its high-carb content. 

Moreover, unlike the blueberry pie, it has a high percentage of quality fats which load your energy reservoirs.

Besides, this low-calorie dessert contains phosphorus, calcium, iron, and potassium.

Nutrition facts (per 100 g)

  • Protein: 5.9 g
  • Carbs: 30.2 g
  • Fiber: 1.8 g
  • Fat: 13.2 g
  • Water: 49.2 g

5. Cinnamon raisin bagels

Can be vegan-friendly

Calories per 100 g: 274

If you want a dessert that is high-protein and also counts among the low-calorie foods, cinnamon raisin bagels are a great choice.

And if this isn’t enough, you should know that they are a solid source of iron and phosphorus.

Nutrition facts (per 100 g)

  • Protein: 9.8 g
  • Carbs: 55.2 g
  • Fiber: 2.3 g
  • Fat: 1.7 g
  • Water: 32 g

6. Apple strudel

Apple strudel - high-carb low-calorie foods for weight loss
Foods with low calorie density: apple strudel dessert.

Can be vegan-friendly

Calories per 100 g: 274

The apple strudel has the same amount of calories as the cinnamon raisin bagel, but its nutrients are split differently. This kind of strudel is high in fat, carbs, and pretty low in proteins.

Apple strudel, with its relatively low calorie density, is one of the most delicious foods on our list and will fill you up with energy. Just don’t eat it too often.

Nutrition facts (per 100 g)

  • Protein: 3.3 g
  • Carbs: 41.1 g
  • Fiber: 2.2 g
  • Fat: 11.2 g
  • Water: 43.5 g

7. Honey

Vegan-friendly

Calories per 100 g: 304

Honey is a great replacer for sugar in your tea or morning coffee because it’s higher in fructose than glucose and has fewer calories. Besides, honey has the added benefit of being an easy-to-digest sweetener.

Nutrition facts (per 100 g)

  • Protein: 0.3 g
  • Carbs: 82.4 g
  • Fiber: 0.2 g
  • Fat: 0 g
  • Water: 17.1 g

Low-calorie drinks

We know that drinks are not actually food, but a lot of us get fat due to the unhealthy beverages we consume daily, from high-sugar sodas to some of the Starbucks coffees. 

So, we made a top of 8 low-calorie drinks to help you choose non-fat liquids that facilitate weight loss.

The drinks below are all vegan, have very few nutrients and are meant to keep you hydrated throught the day without adding up calories.

Top eight drinks with the lowest number of calories for easy weight loss

1. Water

Vegan-friendly

Calories per 100 g: 0

Whether we’re talking about bottled or tap water, there’s no trace of calories in this drink.

Drink curiosity: you can use water to remember your dreams more often by following the “three glasses” technique.

Nutrition facts (per 100 g)

  • Protein: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 99.98 g

2. Tea

Vegan-friendly

Calories per 100 g: 1

No matter if you like black or green tea, both of these variants will provide you with just one calorie.

Nutrition facts (per 100 g)

  • Protein: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 97.89 g

3. Coffee

Cup of coffee - low-calorie drinks for weight loss

Vegan-friendly

Calories per 100 g: 1

You’ll be happy to know that you don’t need to give up on your homemade morning coffee to lose weight because this world-famous drink has almost zero calories. 

On the other side, if you want to buy your daily caffeine from coffee shops, then make sure to check our low-calorie list of healthy Starbucks drinks.

Did you know: the caffeine found in coffee and tea is one of the 11 ways to quickly improve your mood.

Nutrition facts (per 100 g)

  • Protein: 0.1 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 99.3 g

4. Sugar-free energy drinks

Vegan-friendly

Calories per 100 g: 4

Although sugar-free energy drinks are low-calorie beverages, some of them are not so healthy. Make sure to pay attention to the number of artificial sweeteners used in their preparation.

Nutrition facts (per 100 g)

  • Protein: 0.42 g
  • Carbs: 0.42 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 99.11 g

5. Vegetable and fruit juice (low-cal sweetener)

Vegetable and fruit juice bottles - low-calorie drinks for weight loss

Vegan-friendly

Calories per 100 g: 4

Vegetable and fruit juices available at stores can sometimes be quite sugary, so choose the ones made with low-calorie sweeteners. Avoid sugar as much as possible.

Besides, since this kind of juice is made of healthy vegetable and fruits, you’ll usually get a nice boost of vitamins along with it, which is always welcome.

Note: if you decide to make fruit and vegetable juice at home, you’ll get around 42 calories per 100 g, according to USDA.

Did you know: fruit and vegetable juice without pulp count among the easiest to digest drinks on the market.

Nutrition facts (per 100 g)

  • Protein: 0 g
  • Carbs: 1.1 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 98.78 g

6. Vitamin fortified water

Vegan-friendly

Calories per 100 g: 5

Instead of drinking sugar-sweetened soda, opting for vitamin-fortified water is a much healthier and also low-calorie alternative. 

Besides, depending on the brand you choose, this type of water is a solid source of vitamins and minerals.

Nutrition facts (per 100 g)

  • Protein: 0 g
  • Carbs: 1.25 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 98.75 g

7. Espresso

Vegan-friendly

Calories per 100 g: 9

Just like usual coffee, espresso is a low-calorie drink whose main purpose is to give you energy.

Nutrition facts (per 100 g)

  • Protein: 0.12 g
  • Carbs: 1.67 g
  • Fiber: 0 g
  • Fat: 0.18 g
  • Water: 97.8 g

8. Almond milk

Glass of almond milk - low-calorie drinks for easy weight loss

Vegan-friendly

Calories per 100 g: 15

Even though it is a little fattier than the other low-calorie drinks on this list, almond milk is still a great choice for those looking to lose weight, and not only.

Besides, this type of milk is rich in calcium and makes for a great breakfast addition.

Nutrition facts (per 100 g)

  • Protein: 0.4 g
  • Carbs: 1.31 g
  • Fiber: 0.2 g
  • Fat: 0.96 g
  • Water: 96.54 g

Filling low-calorie foods

First of all, scientists concluded that low-calorie foods are some of the most filling ones on the market. Therefore, they will improve your satiety, help you lose weight, and, as a result, make you feel better about yourself.

But, are all low-calorie foods filling? Actually, you should look for certain characteristics as the meals that fill you up are usually:

  • High in protein: evidence shows that consuming this kind of meals helps you feel satiated for longer periods and, in addition, lose weight;
  • High in fiber: this type of foods has been linked to increased satiety, especially in low-income preschoolers, but there are also some findings that deny this possibility;
  • High in volume: because they contain more water or air, thus leading to a higher satiety level.
The most filling types of low-calorie foods
The most filling low-calorie foods are high-protein, high-fiber, or high in volume.

Summary

In the end, there are different kinds of filling low-calorie foods, so choose according to your body goals or pick something from each of the categories below to obtain variety in your diet:

High-protein low-calorie foods

If you’re looking to build muscle besides losing weight, then foods that are both low-calorie and high-protein are the best choice. 

You’ll see in the top 14 below that the highest amount of proteins is usually found in meat, dairy, snacks, nuts, seeds, and eggs. 

Unfortunately for vegans, most of these high-protein low-calorie foods are not suitable in their case.

  1. Roasted chicken breast: 31.02 g of protein / 100 g
  2. Ground turkey patties (fat-free): 28.99 g of protein / 100 g
  3. Canadian bacon (cooked): 28.31 g of protein / 100 g
  4. Soy chips: 26.5 g of protein / 100 g
  5. Snickers Marathon nut bar: 22 g of protein / 100 g
  6. Cod (cooked): 20.42 g of protein / 100 g
  7. Pastrami (low-fat): 19.6 g of protein / 100 g
  8. Lobster (cooked): 18.88 g of protein / 100 g
  9. Crayfish (cooked): 18 g of protein / 100 g
  10. Lotus seeds: 15.41 g of protein / 100 g
  11. Flatfish (cooked): 15.24 g of protein / 100 g
  12. Cottage cheese (low-fat): 12.39 g of protein / 100 g
  13. Greek yogurt (non-fat): 11.01 g of protein / 100 g
  14. Egg whites (raw): 10.9 g of protein / 100 g

High-fiber low-calorie foods

Low-calorie foods that have high-fiber content are filling, solid energy sources. Besides, as a 2009 study showed, they provide many other health benefits like:

  • Helping you to lose weight;
  • Improving immunity;
  • Fighting constipation.

 

However, as we learned from an expert dietitian who helped us put together a comprehensive list of 50 easy-to-digest foods, you don’t want to consume too many fibers because they can trigger bloating, cramping, and intestinal gas.

As the top 6 below shows, the low-calorie foods with the highest amount of fibers are generally nutty snacks, seeds, grains, wheat desserts, and minty herbs.

  1. Snickers Marathon nut bar: 11 g of fiber / 100 g
  2. Ginkgo nuts (canned): 9.3 g of fiber / 100 g
  3. Spearmint: 6.8 g of fiber / 100 g
  4. Breadfruit seeds (boiled): 4.8 g of fiber / 100 g
  5. English muffins: 4.6 g of fiber / 100 g
  6. Bulgur (cooked): 4.5 g of fiber / 100 g

High-carb low-calorie foods

Low-calorie foods that contain high amounts of carbs, and ideally are also high-protein or rich in fibers, are perfect for people who are on their weight loss journey but don’t want to feel drained of energy throughout the day.

To give you an idea, foods with high-carb and low-calorie contents are mostly desserts, seeds, and snacks, as the top 9 below shows.

  1. Honey: 82.4 g of carbs / 100 g
  2. Marshmallows: 81.3 g of carbs / 100 g
  3. Lotus seeds: 64.47 g of carbs / 100 g
  4. Soft pretzels (gluten-free): 57.27 g of carbs / 100 g
  5. Cinnamon raisin bagels: 55.2 g of carbs / 100 g
  6. Soy chips: 53.15 g of carbs / 100 g
  7. Snickers Marathon nut bar: 52 g of carbs / 100 g
  8. Breadnut seeds: 46.28 g of carbs / 100 g
  9. English muffins: 44.8 g of carbs / 100 g

Low-carb and low-calorie foods

Low-carb diets, like the keto diet, usually need you to eat high-fat meals and assimilate a solid amount of proteins as well. If you’re following such a diet, here are the 6 low-calorie food categories that feature low amounts of carbohydrates:

High-fat low-calorie foods

Even if foods that have high-fat content and are also low-calorie are perfect if you’re on a keto diet and are trying to lose weight, there are very few ones that meet both these requirements. 

Therefore, if we are to look at the foods with the lowest amount of calories, we’ll see in the ranking below that only desserts, a couple of snacks, and a dressing can be called high-fat. 

Therefore, there are no high-fat but low-calorie fruits, vegetables, meats, grains, soups, etc.

  1. Chocolate mousse: 16 g of fat / 100 g
  2. Coconut custard pie: 13.2 g of fat / 100 g
  3. Apple strudel: 11.2 g of fat / 100 g
  4. Blueberry pie: 10 g of fat / 100 g
  5. Snickers Marathon nut bar: 9 g of fat / 100 g
  6. Soy chips: 7.35 g of fat / 100 g
  7. Blue or Roquefort cheese light dressing: 7.2 g of fat / 100 g

 

Among the above, only coconut custard pie, soy chips, and cheese dressing contain solid amounts of healthy fats.

High-energy low-calorie foods

We’ve already learned above that high-fiber meals are very good energy sources. Besides them, high-protein foods, low-calorie or not, and edibles containing healthy fats are also going to keep your vitality at high levels. 

One of the reasons for this is the fact that they take longer to digest, and through this process, they satisfy your hunger. 

Here are the low-calorie foods that make for high-energy sources:

  • All low-calorie grains;
  • Most of the low-calorie meat;
  • Fruits: lemons, limes, star-fruits, and strawberries;
  • Nuts and seeds: lotus seeds, breadfruit seeds, and ginkgo nuts;
  • Snacks: Snickers Marathon nut bar, soy chips;
  • Dressings: Blue or Roquefort cheese light dressing;
  • Dairy: Greek yogurt (non-fat) and cottage cheese (low-fat);
  • Seasonings, spices, and herbs: capers, spearmint, and yellow mustard;
  • Soups and broths: black bean soup;
  • Desserts and sweets: English muffins, coconut custard pie, cinnamon raisin bagel.

Foods for a low-calorie breakfast

Low-calorie breakfast foods on a table

We consulted scientific studies, polls, and Heather Arndt Anderson’s book Breakfast: A History to find which of the low-calorie foods make for great breakfast options. Here they are:

Fruits

  • Grapefruit: it has been part of a balanced diet since the beginning of the 20th century;
  • Strawberries: have been used in combo with yogurts since 1947;

Vegetables

  • Cucumbers: have been used as an addition to labneh, a thick type of yogurt, for thousands of years;
  • Sour pickled cucumbers: “raw or pickled vegetables like
    carrots, cucumbers, and olives had been eaten for breakfast
    with bread, olive oil, and cheese in the Middle East and Levant
    for millennia”;

Grains

  • Congee: is a type of rice or millet porridge often eaten for breakfast in East Asia;
  • Oat bran: became popular around 1990 after some disputed studies showed it has a positive effect on lowering cholesterol;
  • Yellow cornmeal: has been consumed by Native Americans;
  • Oatmeal: if consumed for breakfast, it has been linked to better diet quality, especially in children;
  • Hominy: had been adopted by Quakers into their morning meals from Native Americans;
  • Buckwheat groats: consumed in the form of porridge by Eastern Europeans, is one of the oldest Slavic dishes;

Dairy

  • Egg whites: besides counting among the high-protein low-calorie foods, they are known to enhance weight loss and are Rocky Balboa’s staple morning meal (he eats the yolks too);
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  • Milk (skim or goat): makes for a classic breakfast choice added in a bowl of cereals;
  • Buttermilk (low-fat): has been used especially in preparing pancakes;
  • Yogurt (non-fat plain or Greek): 2% of Americans eat yogurt for breakfast, according to a poll published by ABC in 2005;
  • Cottage cheese (low-fat): counts among the low-calorie foods that make for a delicious high-protein breakfast option, especially if combined with fruits;

Meat

  • Eastern oysters: tend to be consumed on toast;
  • Canadian bacon: different bacon varieties are consumed for breakfast by 14% of Americans, according to the same ABC poll;

Desserts and sweets

  • English muffins: 2% of Americans eat muffins for breakfast, reports the same survey;
  • Honey: was used by Romans in combination with wine to make muslum, by Welsh writer William Vaughan, and in the Western world to sweeten porridge”;

Drinks

  • Water: is part of a healthy morning routine and yogis recommend drinking a glass as soon as you wake up;
  • Tea: is a fundamental part of any traditional English breakfast;
  • Coffee: 81% of Americans drink coffee in the morning, according to data research;
  • Vegetable and fruit juice: the orange and the celery juices are just two of the popular ones out there;
  • Espresso: is for those rushed mornings when you just don’t have time to indulge in a cup of coffee;
  • Almond milk: is a perfect vegan replacement for normal milk.

Low calorie meals you can freeze

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In general, most meals, not only the ones with a low calorie density, can be stored in the freezer if prepared in the right manner. However, there are still some foods that won’t do well if frozen:

  • Mayonnaise
  • Ketchup
  • Cheese
  • Milk, yogurt, sour cream
  • Coffee
  • Fried food
  • Eggs in the shell
  • Some soups
  • Gelatin
  • Potatoes
  • Anything with cornstarch
  • Defrosted meat

To conclude, now you have a handy list of 95 low-calorie foods split in 21 useful categories – from filling high-protein meat and high-fiber nuts to low-fat dairy and vitamin-filled fruits – that will finally make your weight loss quest easy and enjoyable.

Which of these foods with low calorie density are the most helpful in your own weight loss process? Comment your favorites and how you use them in the kitchen by scrolling to the reply section below.

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