42 Low Calorie Foods That Can Speed Up Your Weight Loss

Want to lose weight, but you also love to eat that food which may increase your weight. Reducing calories by eating low calorie foods can be very effective in reducing weight while eating food too.

However, not all the foods are equal in calories, there are lots of foods which are low in calories and also comes in nutritional value. A perfect diet full of whole nutrient dense may help you to feel more satisfied while also cutting calories.

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Today I am going to share 42 foods which are low in calories and can also speed your weight loss.

1–4: MEAT AND POULTRY

Meat and poultry are rich source of protein and also a good food to eat when you are in cutting calories from your food. Proteins you in feeling full for longer time may also help you to eat lesser calories through the day. Meats which are low in calories are a lean meat. Fat is a calorie dense, so cutting fat from meat helps in reducing calories from meat.

1. Eye of Round Steak is a Low Calorie Foods 

There is no reason you can’t enjoy a steak while cutting calories from it. Beef is nutritious, and it is also a good source of iron and Vitamin B12.

Iron is an important nutrient which helps transport the oxygen throughout our body, and on the other hand, vitamin B12 is necessary to form red blood cells.

However, you should keep thing in your mind that eye of round is a very lean cutting of a beef. Make sure you do not overcook it as it can be dry and very difficult to eat.

Calories: There are 230 calories per 5 ounce serving, or 168 calories per 200 grams.

2. Boneless, Skinless Chicken Breast are Low Calorie Foods 

Chicken is the most versatile meat which is also an excellent source of protein. Trim all skin and visible fat from chicken to keep calorie content low.

Calories: There are 124 calories per 4 ounce serving, or 220 calories per 200 grams. 

3. Turkey Breast is a Low Calorie Foods 

Turkey breast are the richest source of protein, niacin and vitamin B6. Vitamin will help your body break down the food which you eat and metabolize in into the energy.

Calories: There are 124 calories per 4 ounce serving, or 220 calories per 200 grams. 

4. Pork Tenderloin is a Low Calorie Foods 

Tenderloin is one of the leanest cutting of pork which makes it a great option of low calories. Pork is a rich source in various B vitamins, and it is also an excellent source of high quality protein.

Calories: 160 calories per4 ounce serving, or 286 calories per 200 grams.

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5–8: FISH AND SEAFOOD

Most of the seafood’s and fishes are highly nutritious, and they are the excellent choice when you are in restricting your calories.

Like seafood’s, fish and meat are rich source of protein. They are also providing us the important nutrients like iodine, vitamin B12 and omega-3 fatty acids.

Omega-3 fatty acid is having numerous benefits for our health including reducing the inflammation and improves health of our heart.

5. Cod is a Low Calorie Foods 

Cod is a lean white fish which is rich source of protein and low in calories.

This fish is high in iodine, B12 and selenium, and it also contains a good amount of omega-3 fatty acids. Iodine is very important for proper thyroid and brain function, but still their are lots of peoples those are not getting enough of this nutrients.

Calories: 145 calories per 5 ounce serving, or 164 calories per 200 grams. 

6.  Salmon is a Low Calorie Foods
   

Salmon is a fatty fish but it is also loaded with heart healthy omega-3. This fish is also high in vitamin B12, and also is one of the fish foods which naturally contain the vitamin D.

You should eat this salmon fish as it contains vitamin D, because deficiency of vitamin D is a very common problem in the peoples around the world.

Deficiency of vitamin D is connected with all types of health problems, like increase in cancer risk, high blood pressure, autoimmune diseases and osteoporosis.

Calories: There are 165 calories in a 5 ounce serving, or 116 calories per 200 grams. 

7. Scallops are Low Calorie Foods 

Scallops are a mind flavor, sweet low calorie shellfish.

You should make sure that you should avoid taking high calories sauces and enjoy scallops grilled, steamed or boiled.

Calories: There are 52 calories in 10 small scallops, or 44 calories per 50 grams. 

8. Oysters are Low Calorie Foods 

Only one oyster can provide us over 100% of the RDI for vitamin B12 and over half of the RDI for selenium and zinc.

An acceptable intake of selenium may reduce the risk of prostate cancer in men. (Mostly prostate cancer happens in older age).

Calories: There are 40 calories per oyster, or 160 calories per 200 grams. 

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9–17: VEGETABLES

Most of the vegetables are very low in calories but high in minerals, vitamins antioxidants and fiber. This is the reason vegetables are the excellent source of reducing weight.

Most of the vegetables are also high fiber in water, which will help you feel full without even consuming lots of calories.

Starchy vegetables life winter squashes and potatoes are high in calories but still they are very nutritious.

9. Chinese Cabbage is a Low Calorie Foods 

Chinese cabbage, which includes bok choy and napa cabbage, ranks in the top of the list when it comes to the density of nutrition’s. This cabbage is high in vitamins C and K and also contains a good amount of folate.

Calories: There are 11 calories per cup, or 32 calories per 200 grams.

10. Watercress are Low Calorie Foods 

Watercress is a spicy green leaf which is the one of the most nutrient rich vegetable which you can eat.

This vegetable is nearly calories free yet it contains huge amount of vitamins A,C and K. you can add watercress into stir fry or in salad along with other delicious vegetables.

Calories: There are 5 calories per cup, or 22 calories per 200 grams.

11. Cucumbers are Low Calorie Foods 

Cucumbers are very in calories because mostly it consist water only. They also contain a good amount of vitamin K and various other beneficial plant compounds.

Calories: There are 42 calories per cucumber, or 30 calories per 200 grams. 

12. Radishes are Low Calorie Foods 

Radishes are a cruciferous, peppery vegetable which is low in calories and still fully filled with flavors.

This crunchy vegetable gives us a good amount of vitamin C and also folate in less quantity.

Calories: There is only 1 calorie per radish, or 32 calories per 200 grams. 

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13. Celery is a Low Calorie Foods 

Celery is a vegetable which is preferred by those who are on diet, as it is very less in calories but also quite nutritious. It is also high in vitamin K and plant compounds which have anti inflammatory properties.

Calories: There are 7 calories per stalk, or 32 calories per 200 grams. 

14. Kale is a Low Calorie Foods 

Kale is the highest nutritious vegetable. By eating just one cup, you can easily get 100% of the RDI form vitamin A, C and K.

1 cup of kale provides us the 7 times of vitamin K which is required for a day. Vitamin K is a very important nutrient which is very crucial for blood clotting.

Calories: 35 calories per cup, or 100 calories per 100 grams.

15. Spinach is a Low Calorie Foods 

Spinach is a rich source of manganese, folate and vitamin A, C and K. it also have cancer fighting antioxidants in it like carotenoids and flavonoids.

You can add spinach in your salad with some other green vegetables which can help you feel fuller and you will eat fewer calories in your meal.

Calories: There are 8 calories per cup, or 46 calories per 200 grams.

16. Bell Peppers are Low Calorie Foods 

Bell peppers are natural sweet peppers which are high in vitamin C, fiber and carotenoids. Compound of Carotenoids plant is a cancer fighting which can also improve health of your eyes.

Calories: There are 35 calories per pepper, or 62 calories per 200 grams. 

17. Mushrooms are Low Calorie Foods 

Mushrooms are basically a fungus, but often they are classified as a vegetable. Mushroom contains various vitamins B and a good amount of selenium and potassium.

Mushrooms have been c is a Low Calorie Foods connected with various health benefits, including strengthened immune system, cancer proactive effects and decreased inflammation.

Calories: There are 16 calories per cup, or 44 calories per 200 grams. 

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18–23: FRUITS AND BERRIES

Fruits are higher in calories than vegetables. However, most of the fruits are nutrient dense and deserve a special place in your low calorie diet plan.

18. Strawberries are Low Calorie Foods 

Strawberries are the rich source of antioxidants and fiber. This fruits also provide a huge amount of vitamin C, which helps in reducing weight and also helps in fatty liver problem.

Calories: There are 45 calories per cup, or 64 calories per 200 grams. 

19. Cantaloupe is a Low Calorie Foods 

Cantaloupe is a type of a melin with pale and orange flesh which is rich source of vitamin A and C. This fruit is also a good source of beta carotene which is an important for skin and healthy eyes.

Calories: There are 58 calories per cup, or 68 calories per 200 grams. 

20. Watermelon is a Low Calorie Foods 

Watermelon is made up of water mostly; this is why it named watermelon. This fruit also contains a good amount of vitamins A and C.

What should I say more about it, watermelon also has a good amount of lycopene, which protect us from some type of cancer and heart attacks.

Calories: There are 45 calories per cup, or 60 calories per 200 grams. 

21. Blueberries are Low Calorie Foods 

Blueberries are very popular and highly nutritious fruit. This fruit is a rich source of vitamin C, manganese, vitamin K and antioxidants.

It has various health benefits, including protective effect against heart disease.

Calories: There are 165 calories per cup, or 114 calories per 200 grams. 

22. Grapefruit is a Low Calorie Foods 

Like many other citrus fruits, grapefruit is also a rich source of vitamin C. this fruit get their color from the important plant compound lycopene.

Calories: There are 55 calories for half a fruit, or 84 calories per 200 grams.

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23. Kiwifruit are Low Calorie Foods 

One kiwifruit without the upper layer contains all the required vitamin C for a day. Kiwifruit is also a good source of vitamin K and fiber.

Calories: There are 45 calories per fruit, or 122 calories per 200 grams. 

24–25: LEGUMES

Legumes are one of the best plant based source of protein. These legumes are very less in calories and also very high in nutrients.

24. Black Beans are Low Calorie Foods 

Black beans are inexpensive and versatile source of protein. These are rich source of folate and fiber and it also contains a decent amount of iron, manganese, B vitamins and magnesium.

Calories: There are 115 calories per half cup, or 264 calories per 200 grams. 

25. Lentils are Low Calorie Foods 

As per compare to legumes, lentils are prepared easily and quickly. Lentils are also rich source of fiber, thiamine, potassium, protein, iron, manganese and folate.

Lentils are also good source of protein and fiber. This is the reason lentils are incredibly filling even though they are less in calories.

Calories: There are 160 calories per half cup, or 232 calories per 200 grams. 

26–29: DAIRY AND EGGS is a Low Calorie Foods 

When we talk about dairy products, calories count in dairy products may varies with the content of fat. So if you are trying to keep your calories in low intake then stick with non fat or low fat dairy products.

26. Skim Milk is a Low Calorie Foods 

Skim milk is a low calories source which provides high quality of protein. Milk also contains calcium and most of the milk manufactures supplements their products with vitamin D.

Calories: 85 calories per cup, or 70 calories per 200 grams.

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27. Plain NonFat Yogurt is a Low Calorie Foods 

Yogurt is a high source of calcium and protein. Few types of yogurts contain live bacteria which help in the improvement of your digestive system.

Always choose unsweetened and plain yogurt because flavored yogurts contains the lots of calories and sugar in it. You can add fresh fruits or berries to give flavor and natural sweetness to your yogurt.

Calories: There are 135 calories per cup, or 112 calories per 200 grams. 

28. LowFat Cottage Cheese
    

Cottage cheese is soft and creamy fresh cheese which is rich in protein and low in calories. Most of the grocery stores carry different types of cottage cheese which is varying in fat contents. If you are looking for low calories cheese, then you should choose cottage cheese which has only 1% of milk fat.

Calories: There are 80 calories per half-cup, or 144 calories per 200 grams. 

29. Eggs are Low Calorie Foods 

Eggs are cheap and nutritious source of high quality protein. Having couple eggs are enough for you to feel full. Research shows that eating boiled eggs in the breakfast can help you to eat lesser calories which help in reducing weight.

Calories: There are 70 calories per large egg, or 288 calories per 200 grams. 

30–34: GRAINS

The healthiest grains which are those that do not refined or processed. Whole grains which are rich in fiber help you feel full for long time, which help you to eat lesser calories.

30. Popcorn is a Low Calorie Foods 

Popcorn is a type of corn which expands and pops when it exposed to heat. Those popcorn’s are really healthy which is air popped. It is a low calorie snack as long as you are away from adding butter or some unhealthy toppings in it.

Calories: There are 32 calories per cup, popped. 

31. Shirataki Noodles are Low Calorie Foods 

Shirataki noodles are Japanese noodles which are made from a yam like tuber named konjac. This is a calorie noodles and also rich source of fiber.

Calories: There are 10 calories per 200 grams. 

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32. Oats and Oatmeal is a Low Calorie Foods
    

Oats are hearty cereal grain which is rich in antioxidants and in fiber. Oats also contains some B vitamins, protein and manganese.

Research have shows that eating oats with lower “bad” LDL cholesterol levels and lower blood pressure. Some other studies show that eating oats on regular basis can help in reduction of weight too.

Calories: There is 125 in 3/4 of cup, cooked, or 142 calories per 200 grams, cooked. 

33. Wild Rice is a Low Calorie Foods 

Wild rice is the rice which you can cook normally and can eat like regular rice. However, it is slight low in calories than brown rice and white rice.

This wild rice also provides protein, zinc, some B vitamins, manganese and fiber.

Calories: There are 165 calories per cup, or 202 calories per 200 grams. 

34. Quinoa is a Low Calorie Foods 

Quinoa is a gluten free pseudo cereal which is often considered to be a super food because of its antioxidant and nutrient content.

It also contains more protein than grains and it also contains iron, manganese, several B vitamins and magnesium.

Calories: There are 220 calories per 1 cup, cooked, or 240 calories per 200 grams, cooked.

35–36: NUTS AND SEEDS

Generally, seeds and nuts are high source of calories food. However nuts and seeds are also high in nutrition and should be include in diet plan if you are restricted to calories.

Calories: There are 40 calories per cup, or 34 calories per 200 grams.

35. Unsweetened Almond Milk is a Low Calorie Foods 

Unsweetened Almond Milk is made up from ground almonds and mixture of water. It is one of the most popular substitutes for those who are allergic to the cow’s milk, but it is also significantly lower in calories than cow’s milk.

The content of calcium in almond milk is similar like a cow’s milk, and it is also high in vitamin E.

Calories: 37 calories per cup, or 34 calories per 200 grams.

36. Chestnuts are Low Calorie Foods 

Chestnuts are having lower calories than most of the other nuts. They are high in vitamin C, fiber and folate.

Calories: There are 65 calories per ounce, or 448 calories per 200 grams. 

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37–40: BEVERAGES

Sugar sweetened beverages are the biggest enemies if you want to lose weight. on the other side, most of the sugar free beverages are low in the calories.

You need to check the label all the time to make sure that the drink you take contains sugar or not. On the other side, try to drink fresh juice rather than taking beverages, as fruits contains natural sugar and also helps in reducing weight.

37. Water is a Low Calorie Foods 

Water is free on public places, also you are paying very less while consuming at home. It is the best beverage which you can consume and it is always free of calories.

Calories: Zero 

38. Unsweetened Tea is a Low Calorie Foods 

Unsweetened tea is free of all types of calories and it also contains the beneficial plant compounds. Green tea, black are particularly associated with all types of health benefits.

Calories: Zero 

39. Black Coffee is a Low Calorie Foods 

Coffee which contains sugar is filled with high calories. On the other side, black coffee (
sugar less) is a calorie free beverage that is actually good for health. In some studies, it shows that those who drink coffee having a low risk of some type of chronic diseases.

Calories: Zero 

40. Sparkling Water is a Low Calorie Foods 

Sparkling water is not just healthy but it is also refreshing our mind and body. It is also a perfect alternate of sugar based soft drinks.

Most of the sparkling water is simply water infused with carbon dioxide. You should check their labels too to ensure weather there is a sugar in it or not.

Calories: Zero 

41–42: CONDIMENTS

Some of the condiments are filled with sugar and can also add calories in your meal. So, there are several flavorful condiments to choose from which are less in calories.

41. Herbs and Spices are Low Calorie Foods 

Herbs and spices are a great way by which you can add flavor in your food. Most of the herbs and spice are having health benefits.

Turmeric, cayenne, ginger, cinnamon, cayenne pepper are few of the spices which are particularly rich in antioxidants and also have beneficial plant compounds.

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42. Low Calorie Condiments

Here I am showing some condiments that’s packs a punch of flavor with very less calories:-

Vinegar: 3 calories per tablespoon

Lemon juice: 3 calories per teaspoon

Salsa: 4 calories per tablespoon

Hot sauce: 0.5 calories per teaspoon

Horseradish: 2 calories per teaspoon

HEALTHY MESSAGE WHICH YOU CAN TAKE HOME

A low calories diet does not have to bland or bored. In fact, there are lots of healthy foods which are fully filled with flavors and also very low in calories.

Taking a variety of nutrients dense food will ensure your body that it is getting all the nutrients which are required, and it may also increase your satisfaction with your diet.

You can choose whole food, unprocessed foods which are tend to contains the most of the nutrients.