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22 Foods that Are Very Low in Calories

By Ethan Boldt

April 24, 2025

When seeking to lose weight or manage a healthy weight, low-calorie foods can play an important role. In general, burning more calories than you consume can help you lose weight, and it can be easier to reduce your daily caloric intake by eating more low-calorie foods.

Overall, eating a combination of nutritious calorie-dense foods (like eggs, avocados, seeds and nuts) and low-calorie foods while minimizing processed foods is the best way to help manage a healthy weight. Notice that an emphasis of eating whole foods is critical, as it helps increase nutrient intake (including protein, fiber and healthy fats) and achieving satiety. 

Nutritious low-calorie foods can support a healthy inflammatory response, blood sugar and insulin levels, plus boost energy levels. 

Below the best low-calorie foods are divided into the following categories: vegetables, fruits, dairy, seafood and meats. These are all whole foods rather than prepared foods like sauerkraut and rice cakes, which are low in calories but require preparation or processing. 

The low-calorie foods chosen are also high in nutrients so they support overall health in different ways. Suggestions for pairing each of these low-calorie foods with calorie-dense foods is also given in order to make snacks or meals that are filling and satisfying. 

Vegetables

1. Leafy green vegetables like spinach

Leafy greens, also known as leaf vegetables, green vegetables or dark leafy greens, encompass a diverse range of plant species characterized by their tender, edible leaves. These vegetables are typically rich in essential nutrients, such as vitamins, minerals and antioxidants, making them invaluable additions to any diet.

One cup (30 grams) of raw spinach contains just 7 calories. 

Use leafy greens as a base for your salads or use the sturdier greens like kale and Swiss chard in cooked dishes. 

2. Celery

Celery is that rare vegetable that’s low in calories yet high in fiber. It’s about 95 percent water, hence making it so low in calories. It’s a good source of vitamin K, vitamin C, potassium, folate and vitamin B6.

One cup (101 grams) of chopped raw celery contains 14 calories.

Chop up celery to add to a salad or mix with onions and garlic to begin a cooked meal. You can also pair celery stalks with nut butter or cream cheese for a snack. 

3. Cucumbers

Another water-based vegetable is the cucumber, which contains many useful bioactive compounds like cucurbitacins, glucosides, lignans, apigenin and flavonols. 

One cup (104 grams) of sliced raw cucumber with peel contains 16 calories.

Add sliced cucumber to your sandwich or salads. You also cut into sticks to dip into hummus or a Greek yogurt dip.

4. Radishes

Radishes are also a vegetable with plenty of water content, which makes them low in calories but also somewhat filling. They also possess that pleasant crunchy texture with a spicy flavor. They’re considered relatively high in vitamin C.

One cup (116 grams) of sliced raw radishes contains 19 calories. 

Add sliced radishes to salads, grain bowls or even a sandwich. You can also use them with dips. 

5. Cabbage

Cabbage is probably one of the more overlooked vegetables in the U.S. but not other places in the world. This cruciferous vegetable comes in various colors: green, red or purple, and white. Red cabbage, for example, is high in vitamins C, K and B6. 

One cup (89 grams) of chopped raw cabbage contains 22 calories.

Use in fermented foods like kimchi and sauerkraut. Slice up and use raw in slaws or salads, or a grilled fish taco. Of course, you can also use sliced cabbage in most cooked dishes, including Asian cuisine. 

6. Bell peppers

Bell peppers come in a variety of colors, including green, red and yellow. They’re another veggie full of water and deliver a nice crunch when raw, so they’re quite satisfying to eat. They offer good amounts of fiber, vitamin C, potassium and vitamin A. 

One cup (92 grams) of sliced sweet, raw red peppers contains 24 calories. 

Sliced bell peppers work in salads, on sandwiches and with dips like hummus. They also can be added to many cooked dishes, especially Middle Eastern, Asian and Mexican cuisines.  

7. Tomatoes

Tomatoes are one of the most popular vegetables and also include many important nutrients, including lycopene. This carotenoid gives tomatoes their signature red color.

One cup (180 grams) of chopped, raw red tomatoes contains 32 calories. 

Although technically considered a fruit, tomatoes are typically used as a vegetable in a variety of recipes ranging from soups to salads, sauces and stir-fries. 

8. Cauliflower

Cauliflower also comes in many different colors, including purple and orange, with white being the most common. It contains many useful phytochemicals, including carotenoids, tocopherols and ascorbic acid. 

One cup (155 grams) of cooked cauliflower contains 40 calories. 

Cauliflower is very popular for people hoping to avoid higher carbohydrates, as it’s very low in carbs yet can simulate white rice or even pizza crust. It’s also good served raw in salads or with a dip. 

Fruit

9. Watermelon

Watermelon is a celebrated summer fruit and is high in water weight, so it’s not just tasty but also filling. Watermelon contains high amounts of vitamin C and A as well as potassium. 

One cup of diced raw watermelon contains 46 calories.

Watermelon is usually consumed by itself as a snack or dessert, but you can also serve as part of a tasty fruit salad. 

10. Strawberries

Strawberries contain numerous flavonoid antioxidants, including anthocyanin and catechin, and they’re very high in vitamin C and manganese. 

One cup (144 grams) of whole strawberries contains 46 calories. 

Strawberries are a great breakfast fruit, for you can add to Greek yogurt with granola, have with cereal or overnight oats, top pancakes with them or, of course, use them in a protein smoothie. 

11. Grapefruit

Grapefruit is another popular breakfast fruit, and it’s known for the tart flavor plus being high in vitamin C. 

Half a raw pink grapefruit (123 grams) contains 52 calories.

Grapefruit is usually had by itself, with the fruit cut in half and then carefully cut into so you can use a spoon for each section. 

12. Cantaloupe

Like watermelon, cantaloupe is a water-based fruit that’s low in calories and proves to be very satisfying. One serving almost provides 100 percent Daily Value of your vitamin A and C. 

One cup (156 grams) of diced raw cantaloupe contains 53 calories. 

Like most melons, you have by itself or in a fruit salad. 

13. Peach

Peaches are packed with antioxidants, including all five classifications of carotenoids. They’re high in vitamin C and fiber as well.

One cup (155 grams) of raw peaches contains 71 calories.

In-season peaches are delicious and can be added to breakfast dishes like smoothies, yogurt bowls and pancakes. They also are the main feature in desserts like peach cobbler. 

14. Blueberries

Blueberries are also high in vitamin C and fiber, plus they contain main helpful antioxidants like phenols, flavonoids and anthocyanins. 

One cup (148 grams) of raw blueberries contains 84 calories. 

Use blueberries in blueberry pancakes, overnight oats and smoothies. They also go well with chia puddings. 

Dairy

15. Nonfat cottage cheese

Considered a top healthy snack, cottage cheese is relatively high in protein as well as selenium, vitamin B12 and riboflavin.

Half a cup (113 grams) of nonfat cottage cheese contains 80 calories. 

Cottage cheese with fruit is a popular snack. 

16. Skim milk

Nonfat or skim milk is low in calories yet still high in protein, calcium, vitamin B12 and phosphorus. 

One cup (246 grams) of nonfat milk contains 84 calories.

Serve skim milk with cereal, oatmeal or add to a smoothie. You can also get lactose-free skim milk. 

17. Kefir

Kefir has become more popular as a gut health drink full of probiotics. It’s also high in vitamins A, B12 and B2 along with calcium and phosphorus.

One cup (243 grams) of low-fat kefir contains 104 calories.

While some people simply drink kefir by itself, it works well in smoothies, pancakes (like buttermilk) and overnight oats. 

Seafood

18. Flounder

When one thinks of low-calorie foods, often fish is forgotten. But several varieties of fish are low in calories yet packed with protein. This includes flounder, a flatfish with a firm yet flaky texture. 

A three ounce (85 grams) serving contains 73 calories. 

Flounder can be baked, pan-fried or broiled and works especially well paired with lemon, herbs or butter.

19. Mahi mahi

Mahi mahi is another high-protein, low-fat fish, and it’s also high in B vitamins. 

One three ounce (85 grams) serving contains 93 calories. 

Mahi mahi is usually grilled and is delicious with some butter and lemon juice on top along with seasonings. 

20. Cod

Cod is a very common fish eaten, including breaded. It’s high in protein yet low in fat and calories. It’s high in vitamin B12, niacin and phosphorus.

One three ounce (85 grams) serving contains 89 calories. 

Season with salt and pepper and olive oil, then grill, pan-fry or bake. Serve with veggies and rice or potatoes. 

Meat

21. Chicken breast

Lastly, most meats are more calorie-dense than low-calories. Chicken and turkey breasts are the exceptions. These are classic high-protein foods but also qualify as low-calorie. 

One chicken breast supplies over 30 percent of your recommended DV for protein. It’s also high in B vitamins like niacin and B6.

One three ounce (85 grams) serving of skinless chicken breast contains 122 calories. 

Choose organic, free-range chicken breast if possible. Grilled chicken breast can be used on sandwiches, in salads or in dishes like fajitas. 

22. Turkey breast

Turkey breast is another high-protein, low-fat food. It’s high in selenium and vitamin B6. 

One three ounce (85 grams) serving contains 125 calories. 

Cooked turkey breast is often used in sandwiches but can also be used in salads.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.