What Can I Eat Low Calories

by Daisy

When you aim to eat low-calorie foods, the goal is to consume items that provide nutrition without a high caloric impact. These foods are typically rich in vitamins, minerals, fiber, and water content, while being low in fat and sugar. Here’s an in-depth look into various low-calorie foods that you can incorporate into your diet.

Benefits of Eating Low-Calorie Foods

Eating low-calorie foods can help with:


Weight management


Improved energy levels


Better digestion

Reduced risk of chronic diseases

Enhanced mental clarity


Fruits are a great choice for low-calorie snacks and meals. They are naturally sweet, full of vitamins, and low in calories.


Strawberries: About 50 calories per cup. High in vitamin C and antioxidants.

Blueberries: Around 85 calories per cup. Great source of fiber and vitamin C.

Raspberries: Approximately 64 calories per cup. Packed with fiber and vitamin C.

Citrus Fruits

Oranges: About 62 calories per medium orange. Rich in vitamin C.

Grapefruits: Around 52 calories per half. Good for boosting metabolism.

Apples and Pears

Apples: About 95 calories per medium apple. High in fiber and vitamin C.

Pears: Around 100 calories per medium pear. Full of fiber and antioxidants.


Vegetables are nutrient-dense and low in calories, making them perfect for any diet.

Leafy Greens

Spinach: Only 7 calories per cup. Rich in iron, calcium, and vitamins A and C.

Kale: About 33 calories per cup. Packed with vitamins A, K, and C.

Cruciferous Vegetables

Broccoli: Around 55 calories per cup. High in fiber, vitamins C and K.

Cauliflower: Approximately 25 calories per cup. Low in calories, high in fiber.

Other Vegetables

Cucumbers: About 16 calories per cup. Mostly water, great for hydration.

Bell Peppers: Around 30 calories per cup. Rich in vitamins A and C.

Carrots: Approximately 52 calories per cup. High in beta-carotene and fiber.

Protein Sources

Including low-calorie protein sources helps build and repair tissues without adding too many calories.

Lean Meats

Chicken Breast: Around 165 calories per 3-ounce serving. High in protein, low in fat.

Turkey Breast: About 125 calories per 3-ounce serving. Lean and high in protein.


Cod: Approximately 89 calories per 3-ounce serving. Low in fat, high in protein.

Salmon: Around 206 calories per 3-ounce serving. High in omega-3 fatty acids.

Plant-Based Proteins

Tofu: About 70 calories per 3-ounce serving. Good source of protein and calcium.

Legumes: Varies, around 230 calories per cup for lentils. High in fiber and protein.

Dairy and Alternatives

Low-calorie dairy options can provide essential nutrients like calcium and protein.


Greek Yogurt: About 100 calories per 6-ounce serving. High in protein and probiotics.

Cottage Cheese: Around 206 calories per cup. High in protein and calcium.

Dairy Alternatives

Almond Milk: Approximately 30-50 calories per cup. Low in calories, fortified with vitamins.

Soy Milk: Around 80-100 calories per cup. Good source of protein.


Opt for whole grains that provide fiber and essential nutrients without too many calories.

Whole Grains

Quinoa: About 222 calories per cup cooked. Complete protein and high in fiber.

Brown Rice: Around 218 calories per cup cooked. Rich in fiber and minerals.

Other Low-Calorie Options

Popcorn: Approximately 31 calories per cup air-popped. Low in calories, high in fiber.

Oats: Around 154 calories per cup cooked. High in fiber and nutrients.

See Also: What Breakfast To Eat To Lose Belly Fat


Choosing the right snacks can help maintain energy levels without adding excessive calories.

Low-Calorie Snacks

Celery Sticks with Hummus: About 100 calories for a reasonable serving. High in fiber and protein.

Apple Slices with Peanut Butter: Approximately 150 calories for a small apple with a tablespoon of peanut butter. Balanced snack with fiber and healthy fats.


Opt for low-calorie beverages to stay hydrated without consuming too many calories.

Water and Infused Water

Water: Zero calories. Essential for hydration and overall health.

Infused Water: Around 5-10 calories per serving. Add fruits, vegetables, or herbs for flavor.

Tea and Coffee

Green Tea: About 2 calories per cup. Rich in antioxidants.

Black Coffee: Approximately 2 calories per cup. Can boost metabolism and energy.

Tips for Maintaining a Low-Calorie Diet

Plan Your Meals: Plan and prepare your meals in advance to avoid high-calorie temptations.

Watch Portion Sizes: Control portion sizes to keep calorie intake in check.

Read Labels: Check nutritional labels to choose low-calorie options.

Stay Hydrated: Drink plenty of water to help control hunger and stay hydrated.

Limit High-Calorie Condiments: Use low-calorie condiments and dressings.


Eating low-calorie foods doesn’t mean sacrificing flavor or nutrition. By incorporating a variety of fruits, vegetables, lean proteins, whole grains, and healthy snacks into your diet, you can enjoy delicious meals while maintaining a healthy weight. Remember to stay hydrated and watch portion sizes to make the most of your low-calorie eating plan.

By focusing on nutrient-dense, low-calorie foods, you can achieve your health and fitness goals while enjoying a wide range of tasty and satisfying meals.


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