Foods That Are Extremely Low in Calories

Calories are units of energy that measure how much fuel your body gets from the food you eat. The amount of calories you need per day depends on many factors, such as your age, gender, activity level, and health goals. However, consuming more calories than you burn can lead to weight gain and health problems over time.

One way to manage your calorie intake is to choose foods that are low in calories but high in nutrients, such as vitamins, minerals, fiber, and antioxidants. These foods can help you feel full and satisfied without adding too many calories to your diet. They can also provide various health benefits, such as reducing inflammation, improving blood sugar control, and lowering cholesterol levels.

In this blog post, we will explore some of the foods that are extremely low in calories and how you can incorporate them into your meals and snacks. We will also answer some frequently asked questions about low-calorie foods and weight loss.

What are low-calorie foods?

Low-calorie foods are foods that provide fewer than 100 calories per serving. Some examples of low-calorie foods are fruits, vegetables, lean meats, seafood, eggs, dairy products, legumes, grains, nuts, seeds, and beverages. However, not all low-calorie foods are equal in terms of their nutritional value and health effects. Some low-calorie foods are more nutrient-dense than others, meaning they contain more nutrients for the number of calories they provide.

Nutrient-dense foods are preferable to nutrient-poor foods, which are low in calories but also low in nutrients. Nutrient-poor foods include processed foods, refined grains, added sugars, and artificial sweeteners. These foods can increase your appetite, cravings, and blood sugar levels, and may contribute to weight gain and chronic diseases in the long run.

Therefore, when choosing low-calorie foods, it is important to consider their quality as well as their quantity. Aim for foods that are whole, natural, and minimally processed, and avoid foods that are highly processed, refined, and artificial.

What are the benefits of low-calorie foods?

Low-calorie foods can offer several benefits for your health and well-being, such as:

• Weight loss. Low-calorie foods can help you create a calorie deficit, which is when you consume fewer calories than you burn. This can result in weight loss over time, as your body uses its stored fat for energy. Studies have shown that low-calorie diets can lead to significant weight loss and improvements in metabolic health in overweight and obese individuals.
• Hunger control. Low-calorie foods can help you control your hunger and appetite by filling you up with fewer calories. This can prevent you from overeating and snacking on unhealthy foods throughout the day. Foods that are high in protein, fiber, and water content are especially effective at increasing satiety and reducing hunger hormones.
• Nutrient intake. Low-calorie foods can help you meet your daily requirements for various nutrients, such as vitamins, minerals, fiber, and antioxidants. These nutrients are essential for your body’s normal functioning and protection against diseases. They can also support your immune system, skin health, digestion, and brain function.
• Disease prevention. Low-calorie foods can help you prevent or manage various chronic diseases, such as diabetes, heart disease, and cancer. These diseases are often linked to excess calorie intake, inflammation, oxidative stress, and insulin resistance. Low-calorie foods can lower these risk factors by modulating your blood sugar, cholesterol, blood pressure, and inflammation levels. They can also provide antioxidants and phytochemicals that can fight free radicals and prevent DNA damage.

What are some examples of low-calorie foods?

There are many low-calorie foods that you can enjoy as part of a balanced and varied diet. Here are some examples of low-calorie foods from different food groups, along with their calorie and nutrient content per serving.

Fruits

Fruits are low in calories but high in vitamins, minerals, fiber, and antioxidants. They can also add natural sweetness and flavor to your dishes. Some fruits that are very low in calories are:

• Apples. Apples are one of the most popular fruits in the world and a good source of fiber, vitamin C, and potassium. They also contain antioxidant compounds like quercetin, which may have anti-inflammatory and anti-cancer properties. One cup (109 grams) of apple slices provides 62 calories and almost 3 grams of dietary fiber.
• Strawberries. Strawberries are juicy, delicious, and rich in vitamin C, folate, and manganese. They also contain anthocyanins, which are pigments that give strawberries their red color and may protect against cardiovascular disease and cognitive decline. One cup (152 grams) of sliced strawberries has only 53 calories and provides 149% of the DV for vitamin C.
• Watermelon. Watermelon is a refreshing and hydrating fruit that is mostly made up of water. It is also a good source of vitamin A, vitamin C, and lycopene, which is a carotenoid that may lower the risk of prostate cancer and other cancers. One cup (154 grams) of diced watermelon contains 46 calories and 21% of the DV for vitamin C.

Vegetables

Vegetables are low in calories but high in vitamins, minerals, fiber, and antioxidants. They can also add color, texture, and variety to your meals. Some vegetables that are very low in calories are:

• Arugula. Arugula is a dark leafy green with a peppery flavor. It is commonly used in salads and rich in vitamin K, folate, calcium, and potassium. One cup (20 grams) of arugula has only 5 calories.
• Asparagus. Asparagus is a flowering vegetable that comes in green, white, and purple varieties. It is a good source of vitamin K, folate, and selenium, and contains phenolic compounds and sulphur-containing compounds that may have anti-inflammatory and anticancer effects. One cup (180 grams) of cooked asparagus has only 38 calories and provides 67% of the DV for vitamin K and 21% of the DV for folate.
• Broccoli. Broccoli is a cruciferous vegetable that is high in vitamin C, vitamin K, folate, and fiber. It also contains glucosinolates, which are compounds that can be converted into sulforaphane, a potent antioxidant that may prevent or treat various cancers. One cup (91 grams) of chopped broccoli has 31 calories and provides 135% of the DV for vitamin C and 116% of the DV for vitamin K.

Meat and poultry

Meat and poultry are high in protein, which can help you build and maintain muscle mass, as well as increase your metabolism and satiety. They also provide important nutrients like iron, zinc, and vitamin B12. However, some cuts of meat and poultry are higher in fat and calories than others, so it is best to choose lean and skinless options. Some examples of low-calorie meat and poultry are:

• Chicken breast. Chicken breast is one of the most versatile and popular sources of protein. It is also low in fat and calories, as long as you remove the skin and visible fat. Chicken breast is rich in protein, niacin, and vitamin B6, which are essential for energy production and metabolism. One 3-ounce (86-gram) serving of boneless, skinless chicken breast has 92 calories and 19 grams of protein.
• Turkey breast. Turkey breast is another lean and protein-rich option that can be used in various dishes. It is also high in vitamin B12, selenium, and phosphorus, which are important for nerve function, DNA synthesis, and bone health. One 3-ounce (86-gram) serving of turkey breast has 93 calories and 20 grams of protein.
• Pork tenderloin. Pork tenderloin is one of the leanest cuts of pork, making it a great low-calorie choice. Pork is also a good source of thiamine, riboflavin, and vitamin B6, which are involved in many enzymatic reactions in the body. One 3-ounce (86-gram) serving of pork tenderloin has 122 calories and 23 grams of protein.

Fish and seafood

Fish and seafood are excellent sources of protein and omega-3 fatty acids, which are beneficial for your heart, brain, and skin health. They also provide important nutrients like iodine, selenium, and vitamin B12, which are often lacking in other foods. Some examples of low-calorie fish and seafood are:

• Cod. Cod is a lean, white fish that is low in calories but high in protein and selenium. It also contains a decent amount of omega-3 fatty acids, which can lower inflammation and improve blood lipid levels. One 3-ounce (86-gram) serving of cod has 70 calories and 15 grams of protein.
• Salmon. Salmon is a fatty fish that is loaded with heart-healthy omega-3s. It is also high in vitamin B12 and vitamin D, which are essential for your nervous system and bone health. One 3-ounce (86-gram) serving of salmon has 155 calories and 22 grams of protein.
• Shrimp. Shrimp are small, shellfish that are low in calories but high in protein and selenium. They also contain astaxanthin, which is a carotenoid that may protect your skin from sun damage and aging. One 3-ounce (86-gram) serving of shrimp has 84 calories and 18 grams of protein.

Eggs and dairy products

Eggs and dairy products are rich in protein and calcium, which are important for your muscle and bone health. They also provide other nutrients like vitamin A, vitamin D, and choline, which are vital for your vision, immune system, and brain function. Some examples of low-calorie eggs and dairy products are:

• Eggs. Eggs are one of the most complete and nutritious foods you can eat. They contain high-quality protein, healthy fats, and all nine essential amino acids. They also provide choline, which is a nutrient that supports your liver, brain, and nervous system. One large (50-gram) egg has 72 calories and 6 grams of protein.
• Greek yogurt. Greek yogurt is a strained yogurt that is thicker and creamier than regular yogurt. It is also higher in protein and lower in sugar and lactose. Greek yogurt is a good source of calcium, potassium, and probiotics, which are beneficial bacteria that can improve your gut health and digestion. One cup (227 grams) of plain, nonfat Greek yogurt has 133 calories and 23 grams of protein.
• Cottage cheese. Cottage cheese is a soft cheese that is made from curdled milk. It is low in fat and calories, but high in protein and calcium. Cottage cheese also contains casein, which is a slow-digesting protein that can keep you full for longer and prevent muscle breakdown. One cup (226 grams) of low-fat cottage cheese has 163 calories and 28 grams of protein.

Legumes, grains, nuts, and seeds

Legumes, grains, nuts, and seeds are plant-based foods that are high in fiber, which can help you lower your cholesterol, blood sugar, and blood pressure levels. They also provide protein, complex carbohydrates, and healthy fats, which can support your energy and metabolism. Some examples of low-calorie legumes, grains, nuts, and seeds are:

• Lentils. Lentils are edible seeds that belong to the legume family. They are high in protein, fiber, iron, folate, and polyphenols, which are plant compounds that may have anti-inflammatory and antioxidant effects. One cup (198 grams) of cooked lentils has 230 calories and 18 grams of protein.
• Oats. Oats are whole grains that are low in calories but high in fiber, especially beta-glucan, which is a type of soluble fiber that can lower your cholesterol and blood sugar levels. Oats also contain magnesium, zinc, and phosphorus, which are important for your bone and muscle health. One cup (81 grams) of dry oats has 307 calories and 11 grams of protein.
• Almonds. Almonds are tree nuts that are high in monounsaturated fats, which are good for your heart and cholesterol levels. They also provide vitamin E, magnesium, and manganese, which are essential for your skin, nerve, and antioxidant function. One ounce (28 grams) of almonds has 164 calories and 6 grams of protein.

How to incorporate low-calorie foods into your diet

There are many ways to include low-calorie foods into your diet without compromising on taste or variety. Here are some tips and ideas to help you get started:

• Start your day with a low-calorie breakfast. A low-calorie breakfast can help you kickstart your metabolism and curb your hunger throughout the day. Some examples of low-calorie breakfasts are:
  • A bowl of oatmeal topped with fresh fruits and nuts
  • A scrambled egg with spinach and cheese on whole-wheat toast
  • A smoothie made with Greek yogurt, berries, and flax seeds
• Fill half of your plate with low-calorie vegetables. Vegetables are the best low-calorie foods you can eat, as they provide a lot of volume and nutrients for very few calories. You can eat them raw, cooked, or roasted, and season them with herbs, spices, and sauces to enhance their flavor. Some examples of low-calorie vegetables are:
  • A salad made with arugula, tomatoes, cucumbers, and feta cheese
  • A stir-fry made with broccoli, carrots, mushrooms, and soy sauce
  • A roasted vegetable medley made with asparagus, zucchini, bell peppers, and olive oil
• Choose lean protein sources for your main dishes. Protein is essential for your muscle and tissue repair, as well as your satiety and metabolism. You can choose from a variety of low-calorie protein sources, such as meat, poultry, fish, seafood, eggs, and dairy products. Some examples of low-calorie protein dishes are:
  • A grilled chicken breast with lemon and garlic
  • A baked salmon with dill and lemon
  • A turkey burger with lettuce and tomato
• Snack on low-calorie fruits, nuts, and seeds. Fruits, nuts, and seeds are great low-calorie snacks that can satisfy your sweet tooth and provide you with energy and nutrients. You can eat them whole, sliced, or mixed, and enjoy them as a dessert or a midday treat. Some examples of low-calorie fruit, nut, and seed snacks are:
  • An apple with almond butter
  • A handful of strawberries with cottage cheese
  • A trail mix made with almonds, raisins, and sunflower seeds

Frequently asked questions about low-calorie foods

Here are some common questions and answers about low-calorie foods and weight loss.

Q: How many calories should I eat per day to lose weight?

A: The number of calories you should eat per day to lose weight depends on your age, gender, activity level, and weight loss goal. However, a general rule of thumb is to create a calorie deficit of 500 to 1000 calories per day, which can result in a weight loss of 1 to 2 pounds per week. You can use online calculators or apps to estimate your calorie needs and track your intake.

Q: Can I eat anything I want as long as it is low in calories?

A: No, not all low-calorie foods are healthy or beneficial for your weight loss. Some low-calorie foods are processed, refined, and artificial, and can increase your appetite, cravings, and blood sugar levels. These foods can also lack essential nutrients and fiber, and may cause nutrient deficiencies and health problems in the long run. Therefore, it is important to choose low-calorie foods that are whole, natural, and minimally processed, and avoid foods that are highly processed, refined, and artificial.

Q: Do low-calorie foods taste bland or boring?

A: No, low-calorie foods can be delicious and satisfying if you prepare them well and add flavor and variety to your meals. You can use herbs, spices, sauces, and condiments to enhance the taste and aroma of your low-calorie foods. You can also mix and match different low-calorie foods to create different combinations and cuisines. For example, you can make a Mexican-inspired dish with chicken, beans, salsa, and cheese, or an Italian-inspired dish with salmon, pasta, tomatoes, and basil.

Conclusion

Low-calorie foods are foods that provide fewer than 100 calories per serving. They can help you lose weight, control your hunger, increase your nutrient intake, and prevent or manage various diseases. Low-calorie foods include fruits, vegetables, lean meats, seafood, eggs, dairy products, legumes, grains, nuts, and seeds. You can incorporate low-calorie foods into your diet by following some simple tips and ideas, and enjoy their taste and benefits.

I hope you found this blog post helpful and informative. If you have any questions or feedback, please leave a comment below. Thank you for reading!