Low Calorie Foods: Calorie Density Chart
A complete calorie-density table of 128 common foods, ranked by calories per 100 grams from lowest to highest. The lower the number, the more food you can eat for fewer calories - the foundation of eating big portions that still keep you in a deficit.
11
lowest cal/100g (Hot Sauce)
60
foods under 100 cal/100g
892
highest cal/100g (Coconut Oil)
What is calorie density?
Calorie density is the number of calories in a given weight of food - here, calories per 100 grams. It's the number-one predictor of how full a food makes you feel per calorie eaten. Foods with low calorie density (water- and fiber-rich vegetables, fruit, broth) let you eat a large physical volume for very few calories. Foods with high calorie density (oils, nuts, cheese, dried fruit) pack a lot of energy into a small, easy-to-overeat portion.
For weight loss, build meals around foods under roughly 100 cal/100g, add moderate-density foods (lean protein, grains) for satisfaction and protein, and use high-density foods (oils, nut butters, cheese) as deliberate accents with measured portions.
Calorie Density Ranking (All Foods)
128 foods, sorted by calories per 100g ascending (lowest calorie density first).
| Food | Category | Calories/100g | Protein/100g |
|---|---|---|---|
| Hot Sauce | Condiments | 11 | 0.9g |
| Bok Choy | Vegetables | 13 | 1.5g |
| Cucumber | Vegetables | 15 | 0.7g |
| Lettuce | Vegetables | 15 | 1.4g |
| Celery | Vegetables | 16 | 0.7g |
| Zucchini | Vegetables | 17 | 1.2g |
| Almond Milk | Dairy | 17 | 0.6g |
| Tomato | Vegetables | 18 | 0.9g |
| Vinegar | Condiments | 18 | 0g |
| Asparagus | Vegetables | 20 | 2.2g |
| Mushroom | Vegetables | 22 | 3.1g |
| Spinach | Vegetables | 23 | 2.9g |
| Fresh Basil | Condiments | 23 | 3.2g |
| Cauliflower | Vegetables | 25 | 1.9g |
| Cabbage | Vegetables | 25 | 1.3g |
| Eggplant | Vegetables | 25 | 1g |
| Pumpkin | Vegetables | 26 | 1g |
| Lemon | Fruits | 29 | 1.1g |
| Watermelon | Fruits | 30 | 0.6g |
| Lime | Fruits | 30 | 0.7g |
| Bell Pepper | Vegetables | 31 | 1g |
| Green Beans | Vegetables | 31 | 1.8g |
| Scallions | Vegetables | 32 | 1.8g |
| Strawberries | Fruits | 32 | 0.7g |
| Broccoli | Vegetables | 34 | 2.8g |
| Kale | Vegetables | 35 | 2.9g |
| Salsa | Condiments | 36 | 1.5g |
| Peach | Fruits | 39 | 0.9g |
| Onion | Vegetables | 40 | 1.1g |
| Carrot | Vegetables | 41 | 0.9g |
| Snap Peas | Vegetables | 42 | 3g |
| Grapefruit | Fruits | 42 | 0.8g |
| Brussels Sprouts | Vegetables | 43 | 3.4g |
| Beetroot | Vegetables | 43 | 1.6g |
| Orange | Fruits | 47 | 0.9g |
| Milk (2%) | Dairy | 50 | 3.3g |
| Pineapple | Fruits | 50 | 0.5g |
| Egg White | Protein | 52 | 11g |
| Apple | Fruits | 52 | 0.3g |
| Soy Sauce | Condiments | 53 | 8g |
| Berries | Fruits | 57 | 0.7g |
| Pear | Fruits | 57 | 0.4g |
| Greek Yogurt | Protein | 59 | 10g |
| Mango | Fruits | 60 | 0.8g |
| Kiwi | Fruits | 61 | 1.1g |
| Mustard | Condiments | 66 | 4.4g |
| Grapes | Fruits | 69 | 0.7g |
| Parsnip | Vegetables | 75 | 1.2g |
| Tofu | Protein | 76 | 8g |
| Potato | Grains & Starches | 77 | 2g |
| Ginger | Condiments | 80 | 1.8g |
| Peas | Vegetables | 81 | 5g |
| Cod | Protein | 82 | 18g |
| Sweet Potato | Grains & Starches | 86 | 1.6g |
| Corn | Vegetables | 86 | 3.2g |
| Banana | Fruits | 89 | 1.1g |
| Tilapia | Protein | 96 | 20g |
| Crab | Protein | 97 | 19g |
| Cottage Cheese | Dairy | 98 | 11g |
| Shrimp | Protein | 99 | 24g |
| Sriracha | Condiments | 102 | 1.7g |
| Rice Noodles (cooked) | Grains & Starches | 109 | 1.8g |
| Couscous (cooked) | Grains & Starches | 112 | 3.8g |
| Ketchup | Condiments | 112 | 1.7g |
| Tuna (canned) | Protein | 116 | 26g |
| Lentils (cooked) | Protein | 116 | 9g |
| Quinoa (cooked) | Grains & Starches | 120 | 4.4g |
| Edamame | Protein | 121 | 12g |
| Barley (cooked) | Grains & Starches | 123 | 2.3g |
| Brown Rice (cooked) | Grains & Starches | 123 | 2.7g |
| Rice (cooked) | Grains & Starches | 130 | 2.7g |
| Pasta (cooked) | Grains & Starches | 131 | 5g |
| Black Beans | Protein | 132 | 9g |
| Turkey Breast | Protein | 135 | 30g |
| Noodles (cooked) | Grains & Starches | 138 | 4.5g |
| Pork Loin | Protein | 143 | 26g |
| Ground Chicken | Protein | 143 | 27g |
| Ham | Protein | 145 | 21g |
| Garlic | Vegetables | 149 | 6.4g |
| Egg | Protein | 155 | 13g |
| Avocado | Fruits | 160 | 2g |
| Chickpeas | Protein | 164 | 9g |
| Chicken Breast | Protein | 165 | 31g |
| Hummus | Condiments | 166 | 7.9g |
| Ricotta | Dairy | 174 | 11g |
| Ground Turkey | Protein | 189 | 27g |
| Tempeh | Protein | 193 | 19g |
| Coconut Milk | Dairy | 197 | 2g |
| Sour Cream | Dairy | 198 | 2.4g |
| Salmon | Protein | 208 | 20g |
| Sardines | Protein | 208 | 25g |
| Lean Beef | Protein | 217 | 26g |
| Tortilla | Grains & Starches | 218 | 5.7g |
| Cocoa Powder | Condiments | 228 | 19.6g |
| Cinnamon | Condiments | 247 | 4g |
| Maple Syrup | Condiments | 260 | 0g |
| Feta Cheese | Dairy | 264 | 14g |
| Bread | Grains & Starches | 265 | 9g |
| Pita Bread | Grains & Starches | 275 | 9g |
| Dates | Fruits | 277 | 1.8g |
| Mozzarella | Dairy | 280 | 28g |
| Raisins | Fruits | 299 | 3.1g |
| Honey | Condiments | 304 | 0.3g |
| Cream Cheese | Dairy | 342 | 6.2g |
| Swiss Cheese | Dairy | 380 | 27g |
| Sugar | Condiments | 387 | 0g |
| Oats | Grains & Starches | 389 | 17g |
| Whey Protein Powder | Dairy | 400 | 80g |
| Cheddar Cheese | Dairy | 403 | 25g |
| Crackers | Grains & Starches | 421 | 10g |
| Parmesan | Dairy | 431 | 38g |
| Granola | Grains & Starches | 471 | 10g |
| Chia Seeds | Condiments | 486 | 17g |
| Flax Seeds | Condiments | 534 | 18g |
| Bacon | Protein | 541 | 37g |
| Pumpkin Seeds | Condiments | 559 | 30g |
| Almonds | Condiments | 579 | 21g |
| Sunflower Seeds | Condiments | 584 | 21g |
| Peanut Butter | Condiments | 588 | 25g |
| Tahini | Condiments | 595 | 17g |
| Dark Chocolate (70%) | Other | 598 | 7.8g |
| Pesto | Condiments | 611 | 8g |
| Walnuts | Condiments | 654 | 15g |
| Coconut (shredded) | Other | 660 | 6.9g |
| Mayonnaise | Condiments | 680 | 1g |
| Olive Oil | Condiments | 884 | 0g |
| Sesame Oil | Condiments | 884 | 0g |
| Coconut Oil | Condiments | 892 | 0g |
Methodology
Each food's calories and protein are taken from our standardized ingredient database as values per 100 grams of the edible portion. The table is sorted by calories per 100g ascending so the lowest-calorie-density foods appear first. Cooked vs. raw matters: entries like "Rice (cooked)" and "Pasta (cooked)" reflect their prepared, hydrated weight, which is far lower in calorie density than the dry product.
This page is general nutrition guidance, not medical advice. Nutrient values are approximate and vary by variety, brand, and preparation. Consult a registered dietitian or your healthcare provider before making significant changes to your diet.
Frequently Asked Questions
What is calorie density?
Calorie density is the number of calories in a given weight of food, usually expressed as calories per 100 grams. Low-calorie-density foods (like vegetables and fruit) pack few calories per gram, so you can eat a large, filling volume for little energy. High-calorie-density foods (oils, nuts, cheese) pack many calories into a small amount.
Why does calorie density matter for weight loss?
Your stomach senses volume, not calories. Eating mostly low-calorie-density foods lets you feel full on fewer calories without having to weigh or track every bite - the core idea behind approaches like volumetrics. Prioritizing foods under about 100 calories per 100g (vegetables, broth-based soups, fruit) is one of the most sustainable ways to stay in a deficit.
Is a low calorie density always healthier?
No. Some high-calorie-density foods like olive oil, nuts, seeds, and avocado are very nutritious and worth including in moderation - they just need portion control because the calories add up fast. Use calorie density as a tool to fill your plate with volume first, then add calorie-dense foods deliberately rather than snacking on them mindlessly.
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