Low-calorie foods are those that contain a small number of calories per serving. These options are often rich in nutrients and typically offer less than 100 calories per portion. Their main benefit is that they help curb hunger while keeping your overall calorie consumption low.
1. Eggs
Calories: 72 per large egg
Each large egg contains around 6 grams of high-quality protein. This protein supports the release of hormones that control appetite, aid in slower digestion, and help regulate blood sugar levels. That’s why including one or two eggs in your diet—either as a snack or a hearty breakfast option—can help keep you full for longer.
In addition to protein, eggs are a great source of essential nutrients such as vitamin D, choline, and B-complex vitamins.
2. Plain Low-Fat Greek Yogurt
Calories: 146 per 7-ounce serving
Low-fat Greek yogurt contains 25% fewer calories than the whole milk version. Its rich protein content makes it especially satisfying, offering over twice the protein found in regular yogurt.
This protein has been proven to trigger satiety hormones, helping you feel full longer after eating.
To make low-fat Greek yogurt even more satisfying and naturally sweet, pair it with fiber-packed berries (also listed in this article). This combination not only enhances flavor but also delivers a powerful antioxidant boost—compounds known for protecting cells from damage.
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3. Low-Fat Cottage Cheese
Calories: 180 per 1-cup serving
With around 25 grams of protein per cup, cottage cheese makes a highly filling and nutritious snack.
More than half of its calories come from protein, aiding muscle repair and prolonging satiety.
Enhance its flavor and health benefits by adding berries or peaches for natural sweetness and extra nutrients.
4. Leafy Greens
Calories: 5–9 per 1-cup serving
Source: U.S. Department of Agriculture – Baby Spinach
Leafy greens are low in calories, so you can enjoy a generous portion without overloading on energy. Nutrient-rich options like spinach and kale are packed with essential vitamins, including K, C, and A.
Their fiber content supports satiety by slowing digestion and curbing appetite. Add leafy greens to your salads, smoothies, or wraps to boost volume and nutrition without adding many calories.
5. Air-Popped Popcorn
Calories: 30 per 1-cup serving
Air-popped popcorn offers a satisfying crunch, whole grains, and dietary fiber—all at just 30 calories per cup.
Thanks to its fiber content, popcorn can enhance feelings of fullness and help reduce cravings between meals. When enjoyed plain or seasoned with herbs and spices, it makes for a tasty, low-calorie snack.
Popcorn is also rich in phenolic acid, a powerful antioxidant known for its disease-fighting properties.
6. Oatmeal
Calories: 30 per 1-cup serving
Air-popped popcorn is a crunchy, fiber-rich whole grain snack with just 30 calories in each cup.
Thanks to its high fiber content, popcorn can increase satiety and reduce hunger between meals. When served plain or lightly seasoned with herbs and spices, it becomes a tasty, low-calorie treat.
This snack is also a source of phenolic acid, a powerful antioxidant known for its disease-fighting properties.
7. Berries
Calories: 30–40 per half-cup serving
Berries such as strawberries, blueberries, and raspberries are naturally sweet, low in calories, and rich in powerful antioxidants like vitamin C and anthocyanins—the natural pigments responsible for their vibrant color.
Containing just 30–40 calories in a half-cup, berries are a delicious, low-calorie option to curb sugar cravings. Their high fiber and water content help promote a feeling of fullness and support smooth, healthy digestion.
8. Watermelon
Calories: 25 calories in a half-cup serving
Watermelon is a juicy and naturally sweet fruit, offering only 25 calories per half-cup. Made up of more than 90% water, it’s a hydrating and satisfying snack.
This refreshing fruit is also a good source of antioxidants like lycopene and vitamin C, both of which help boost immune health and support a healthy heart.
9. Celery
Calories: 18 per two large stalks
Celery is a crisp, low-calorie vegetable that makes a great snack. Made mostly of water, it helps you feel full—especially when paired with nutrient-dense dips like hummus or nut butter.
Despite being low in calories, celery offers important nutrients such as folate, which aids DNA production and supports healthy cell growth, and vitamin K, essential for blood clotting and bone strength.
It also contains smaller amounts of potassium, which maintains fluid balance, supports muscle performance, and controls blood pressure, along with manganese, important for bone development, metabolism, and antioxidant protection, and dietary fiber.
10. Zucchini
Calories: 27 calories per 1 cup, sliced
Zucchini is a light, hydrating vegetable that contains over 90% water, making it perfect for increasing meal volume without adding many calories. Just one cup offers only 27 calories and provides fiber, vitamin C, and potassium—key nutrients that help support a strong immune system and promote healthy heart function.
Benefits of Low-Calorie Foods
Here are several powerful ways that eating nutrient-rich, low-calorie foods can benefit your well-being:
Support Healthy Weight Management:
Choosing foods that are low in calories but high in fiber and protein can be an effective way to manage your weight. These foods help control calorie intake while keeping you feeling full and satisfied.
Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab Syndr. 2020;29(3):166–173. doi:10.7570/jomes20028
Increase Satiety Naturally:
One key benefit of most low-calorie whole foods is their high content of fiber, protein, and water. These elements help you feel full longer, making it easier to avoid overeating between meals.
Boost Nutrient Levels:
Whole foods like vegetables and fruits are naturally low in calories yet packed with essential nutrients such as vitamins, minerals, and antioxidants. They play a crucial role in disease prevention, daily energy, and long-term health.
Lower Chronic Disease Risk:
A diet rich in low-calorie, nutrient-dense foods is associated with a reduced risk of major chronic conditions, including heart disease, type 2 diabetes, and some forms of cancer.
Support Digestive Health:
Many plant-based, low-calorie foods are excellent sources of fiber. This type of fiber not only curbs appetite but also helps promote healthy digestion and regular bowel movements.
Tips for Including in Your Diet
Here are some actionable tips to help you get the most out of low-calorie foods in your daily meals:
Create balanced meals: Combine low-calorie ingredients with nutrient-rich options like healthy fats (avocados, olive oil, nut butters), whole grains, or lean protein sources to build filling, nutritious meals.
Boost meal volume with low-calorie foods: Add vegetables or other low-calorie ingredients to dishes like sandwiches, grain bowls, or pasta to increase portion size without raising calorie intake too much.
Be prepared with healthy snacks: Stock up on low-calorie snacks such as Greek yogurt, air-popped popcorn, or chopped veggies to satisfy hunger between meals without overdoing the calories.
Make texture and flavor a priority: Blend different textures and tastes—like creamy, crisp, or crunchy—using low-calorie foods to keep meals and snacks exciting and enjoyable.
Include a variety of foods: A mix of low- and high-calorie whole foods from every food group supports a more nutrient-dense, balanced diet that promotes long-term health.
Focus on how you feel: While keeping an eye on calories can help, it’s more important to eat foods that leave you feeling satisfied, nourished, and energized, rather than fixating on numbers alone.
