28 Best Low Calorie Foods for Weight Loss
The secret to sustainable weight loss isn't eating less — it's eating smarter. These 28 foods give you the most nutrition, volume, and satiety for the fewest calories. Choose from protein, vegetables, fruits, and grains to build filling meals that support your goals.
🍗High-Protein Low Calorie Foods
Chicken Breast
The #1 lean protein source. Grill, bake, or stir-fry.
Protein
31g
per 100g
165
Greek Yogurt (Plain, 0%)
10g protein per 100g. Use as sour cream substitute.
Protein
10g
per 100g
59
Cottage Cheese (Low-Fat)
Casein protein digests slowly — great before bed.
Protein
12g
per 100g
72
Eggs
78 cal per egg. Most satiating food tested.
Protein
13g
per 100g
155
Egg Whites
17 cal per egg white. Pure protein, zero fat.
Protein
11g
per 100g
52
Tuna (Canned)
Budget protein — 26g protein for 116 cal.
Protein
26g
per 100g
116
Shrimp
99 cal for 24g protein — incredible ratio.
Protein
24g
per 100g
99
Cod
Lowest calorie white fish.
Protein
18g
per 100g
82
Tofu (Firm)
Best plant protein. Absorbs any flavor.
Protein
8g
per 100g
76
Turkey Breast
Leaner than chicken. 30g protein for 135 cal.
Protein
30g
per 100g
135
🥦Lowest Calorie Vegetables
Broccoli
34 cal per cup. High in vitamin C and fiber.
Protein
2.8g
per 100g
34
Spinach
7 cal per cup. Popeye was right.
Protein
2.9g
per 100g
23
Cauliflower
Replace rice, pizza crust, and mashed potatoes.
Protein
1.9g
per 100g
25
Cucumber
96% water. 16 cal per 100g.
Protein
0.7g
per 100g
16
Zucchini
Make noodles for 90% fewer calories than pasta.
Protein
1.2g
per 100g
17
Asparagus
20 cal per cup. Grills beautifully.
Protein
2.2g
per 100g
20
Celery
The classic "negative calorie" food.
Protein
0.7g
per 100g
16
Lettuce
Use as wraps instead of tortillas.
Protein
1.4g
per 100g
15
🍓Low Calorie Fruits
Strawberries
32 cal per 100g. Sweetest low-cal fruit.
Protein
0.7g
per 100g
32
Watermelon
92% water. Perfect summer snack.
Protein
0.6g
per 100g
30
Blueberries
Highest in antioxidants. 57 cal per 100g.
Protein
0.7g
per 100g
57
Apple
95 cal per medium apple. Filling and portable.
Protein
0.3g
per 100g
52
Orange
62 cal per orange. Vitamin C powerhouse.
Protein
0.9g
per 100g
47
🌾Filling Low Calorie Grains
Oats (Dry)
150 cal per ½ cup. Highest-satiety grain.
Protein
17g
per 100g
389
Brown Rice (Cooked)
More fiber than white rice.
Protein
2.7g
per 100g
123
Quinoa (Cooked)
Complete plant protein. All 9 amino acids.
Protein
4.4g
per 100g
112
Sweet Potato
High in vitamin A. 86 cal per 100g.
Protein
1.6g
per 100g
86
Rice Cakes
35 cal each. Perfect snack base.
Protein
1g
per piece
35
Frequently Asked Questions
What are the lowest calorie foods?
The lowest calorie foods are vegetables like celery (16 cal/100g), cucumber (16 cal/100g), lettuce (15 cal/100g), and spinach (23 cal/100g). For protein, cod (82 cal/100g) and shrimp (99 cal/100g) are the lowest calorie options.
What foods fill you up for the fewest calories?
Boiled potatoes (87 cal/100g), eggs (78 cal/egg), Greek yogurt (59 cal/100g), and oatmeal (150 cal/½ cup) rank highest on the satiety index for their calorie content.
What is the best low calorie food for weight loss?
Chicken breast (165 cal/100g, 31g protein) is the best overall — it has the highest protein-to-calorie ratio of any whole food. Combine it with vegetables like broccoli (34 cal/cup) for a filling, low-calorie meal.
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