50 Surprisingly Low Calorie Foods, Snacks and Drinks for Weight loss

Written by Isobel Krüger

Written by Isobel Krüger

Isobel is a health and fitness writer, and also a health and fitness fanatic in real life. She loves researching the latest health and fitness topics and trends that can make life healthier, happier, and easier.

on November 27, 2022

Medically reviewed by Dr. Olena Avdiievska, MD, RDN

Medically reviewed by Dr. Olena Avdiievska, MD, RDN

Dr. Olena Avdiievska is a nutritional and medical expert at Unimeal. She is an MD and RDN in Dietology and nutrition and a university professor with 76 scientific publications. 

Unimeal provides articles with trustworthy and experts-proved information. Our health content is reviewed by professional nutritionists and trainers to extract for users the most verified and medically checked data.

Fact checked by Ievgeniia Dobrynina

Fact checked by Ievgeniia Dobrynina

Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.

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Are all foods high in calories or is it just the way we prepare and cook them? Some foods are also seen as "high-calorie" options due to bloated portion sizes. You'll be surprised at how many low-calorie foods you can include into your weight-loss diet if you're mindful of the portion size preparation.

To lose weight safely involves consuming low-calorie, high-density foods, low-calorie foods that make you full, and choosing the best high-volume, low-calorie foods. We've got something of everything in our low-calorie foods list, so you can stay healthy while you lose weight effortlessly.   

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A list of surprisingly low-calorie foods, drinks and snacks

Oats

Oatmeal is a nutritional powerhouse with loads of fiber, a decent amount of protein, and low calories. 1/2 cup or approximately 40g of dry, rolled oats gives you one serving of cooked oats.¹US Department of Agriculture. October 30, 2020. Food Data Central: Oats, raw. Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101825/nutrients

Greek Yogurt

With an amazing nutrient profile including loads of protein, potassium, and calcium, fat-free Greek yogurt is a must-have for weight loss. Here's what you get from a 150g serving:²US Department of Agriculture. 2020. Food Data Central: Greek yogurt. Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101825/nutrients

Strawberries

Satisfy your sweet tooth while getting lots of fiber, Vitamin C, and potassium with fresh strawberries. One cup of halved strawberries contains only 49 calories and is stacked with nutrients.³US Department of Agriculture. April 1, 2019. Food Data Central: Strawberries, raw. Usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients

Blackberries

 If this is your first time considering blackberries, here are some top reasons to include them in your eating plan. One cup of blackberries is extremely low in calories and offers crucial antioxidants that protect your body against oxidative stress. ⁴US Department of Agriculture. April 1, 2019. Food Data Central: Blackberries, raw. Usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients

Raspberries

Here's another berry that offers antioxidants and fiber while providing a very modest number of calories per cup.⁵US Department of Agriculture. April 1, 2019. Food Data Central: Raspberries, raw. Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients Mix a cup of fresh raspberries with greek yogurt and honey for a delicious, high-protein snack.  

Cantaloupe

Including cantaloupe in your breakfast or as a snack gives you a massive nutrient boost. Cantaloupe is very high in vitamins A and C and is a source of other vital nutrients, including zinc, magnesium, folate, calcium, and potassium.⁶US Department of Agriculture. April 1, 2019. Food Data Central: Melons, cantaloupe, raw. Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/nutrients

Zucchini

Zucchini is a versatile and low-calorie vegetable that you can include in soups, stir-fries, and stews. Zucchini provides vital nutrients, including vitamin C and potassium.⁷US Department of Agriculture. April 1, 2019. Food Data Central: Squash, summer, zucchini, includes skin, raw. Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

Aubergine/Eggplant

Eggplant is a delicious low-calorie alternative to carbohydrate-rich foods that you can use to balance your macros and reach your calorie goals. It's easy to cook and contains fiber to help your digestive system.⁸US Department of Agriculture. April 1, 2019. Food Data Central: Eggplant, raw. Fdc.nal.usd.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/nutrients

Almonds

Almonds are another healthy addition to a low-calorie diet, as long as you know how much is in a recommended serving. One serving of almonds is about 1 oz or 1/4 cup loaded with essential fats and nutrients.⁹The Nutrition Source. 2022. Almonds. Harvard School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/#:~:text=One%20ounce%20provides%20about%20165,carbohydrate%2C%20and%203%20grams%20fiber 

Almonds also offer decent doses of vitamin E, biotin, magnesium, and phytonutrients. In small quantities, almonds are highly-nutritious addition to a low-calorie diet. 

Watermelon

As it consists of 91% water, watermelon is extremely low in calories while offering essential nutrients. One cup or 152g of diced watermelon is an excellent source of the powerful antioxidants lycopene and vitamins A & C.¹⁰US Department of Agriculture. April 1, 2019. Food Data Central: Watermelon, raw. Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients 

Watermelon also contains copper, a nutrient that assists with the formation of red blood cells but that is often lacking in our standard diet.¹¹Weaver, CM. May 1, 2013. Potassium and health. Adv Nutr. DOI:10.3945/an.112.003533

Fish: Herring

Fish options like Herring are very high in protein and contain almost zero carbs. A 3 oz serving of grilled or baked Herring is a great low-calorie dinner option.¹²US Department of Agriculture. April 1, 2019. Food Data Central: Fish, herring, Atlantic, pickled. Fdc.nal.usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/175118/nutrients

Chia seeds

One oz or 28g of Chia seeds contains only 138 calories. Chia seeds are very high in protein and healthy fats, considering a serving size is only 28g. Chia seeds are a fiber powerhouse and a great source of potassium, magnesium, and phosphorus.¹³US Department of Agriculture. April 1, 2019. Food Data Central: Seeds, chia seeds, dried. Usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

Popcorn

Popcorn is the undisputed king of low-calorie snacks and is also surprisingly nutritious. Fuel up with popcorn and get loads of gut-friendly fiber and other vital nutrients like magnesium, phosphorous, and potassium. 1oz of popcorn offers you all of this:¹⁴US Department of Agriculture. 2019. Food Data Central: Snacks, popcorn, air-popped. Usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/nutrients

Potatoes

Did you think you'd find potatoes on our low-calorie foods list? Potatoes are often deemed high-starch and high-calorie; however, how we cook them revs up those calories. Potatoes are a great addition to your diet if you stick to the portion size. Here's what you need to know about one medium baked potato:¹⁵US Department of Agriculture. April 1, 2019. Food Data Central: Potatoes, Russet, flesh and skin, baked, Usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients

Quinoa

Quinoa is a super-fueling food packed with protein and fiber and low in fat. Here's what you need to know about 1 cup of cooked quinoa:¹⁶US Department of Agriculture. April 1, 2019. Food Data Central: Quinoa, cooked. Usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

Bread

Another potentially surprising addition to our list is wholewheat bread. When consumed in moderation, bread is an excellent energy source that is low in calories. Here's what you need to know about one 32g slice of whole wheat bread: ¹⁷US Department of Agriculture. 2019. Food Data Central: Bread, whole-wheat, commercially prepared. Usda.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/335240/nutrients

Rice

When eaten in moderation, rice is a low-calorie option that helps keep your energy levels stable. We suggest half a cup to one cup of cooked rice. Here is the nutritional information for one cup or 186g of cooked, short-grain rice.¹⁸US Department of Agriculture. April 1, 2019. Food Data Central: Rice, white, short-grain, enriched, cooked. USDA. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

Spinach

Spinach is famously low in calories and contains a superload of nutrients. As long as you're mindful of how you cook spinach, it's a super-healthy low calorie option. Here's what three cups of spinach or 85g bring to your plate:¹⁹US Department of Agriculture. December 6, 2017. Food Data Central: Spinach. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/729422/nutrients

Bean sprouts

Add some bean sprouts to your sandwich greens or salads to get extra protein and fiber. One cup of bean sprouts only contains 27 calories!²⁰US Department of Agriculture. October 30, 2022. Food Data Central: Bean sprouts, raw. USDA. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103336/nutrients 

Bell peppers

Add a splash of color to your plate and up your antioxidants with bell peppers. Extremely low in calories, one cup of chopped red bell peppers gives your meal a massive nutrition boost.²¹US Department of Agriculture. April 1, 2019. Food Data Central: Peppers, sweet, red, raw. USDA. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients

Apples

An apple a day, they say. We wholeheartedly agree. An apple a day is a great way to keep you on track with your weight loss and offers fiber, vitamin C, and potassium. One medium-sized apple provides the following calorie-friendly perks:²²US Department of Agriculture. April 1, 2019. Food Data Central: Apple, raw. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102644/nutrients

Avocados

Avocados are known for being high in calories, but because you still need some good fats in your diet, the right portion of avocado can do wonders for your weight loss and overall health. One-half an avocado is low in calories and full of energy and good fats.²³US Department of Agriculture. April 1, 2019. Food Data Central: Avocados, raw, all commercial varieties. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients 

Skinless Chicken Breasts

Chicken is one of the most protein-dense foods, extremely low in calories and virtually zero fat and carbs. One 3 oz or 85g serving of boneless, skinless, and grilled chicken breast can go a long way. ²⁴US Department of Agriculture. April 1, 2019. Food Data Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171534/nutrients

Lean Beef Mince

Another top protein source. The USDA provides the following nutrition information for 3 ounces (85g) of cooked ground beef (85% lean), pan-browned, and with no added fat or sodium.²⁵US Department of Agriculture. April 1, 2019. Food Data Central: Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/174034/nutrients

Pork Tenderloin

Pork doesn't need to be a high-fat, high-calorie food! Pork tenderloin is brimming with protein while still being a low-calorie food. Stick to 3 oz or 85-gram portions, and make sure to bake your pork.²⁶US Department of Agriculture. April 1, 2019. Food Data Central: Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients

Tuna

Tuna is versatile and a top option if you're looking to increase your protein intake without adding excessive calories. One 165g can of tuna (in salt water) brings a lot to the table. ²⁷US Department of Agriculture. April 1, 2019. Food Data Central: Fish, tuna, light, canned in water, without salt, drained solids. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171986/nutrients

Halibut

If you're looking for more fish options, we've got some great ones for you! Halibut is another super low-calorie protein option all fish lovers welcome into their pantry. Apart from providing significant amounts of potassium and selenium, here's what you need to know about 85g of halibut, calorie and nutrition-wise.²⁸US Department of Agriculture. April 1, 2019. Food Data Central: Fish, halibut, Atlantic and Pacific, raw. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/174200/nutrients

Flounder

Flounder is a more watery-type fish, which makes the portion size a bit larger - about 8 oz, to be exact. Take a look at the impressive protein content per serving:²⁹US Department of Agriculture. April 1, 2019. Food Data Central: Fish, flatfish (flounder and sole species), raw. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/174196/nutrients

Shrimp

Shrimp is highly nutritious as it contains all the essential amino acids the body needs. It's good for your heart and your waistline. 85g or 3 oz of grilled shrimp provides this caloric and nutritional benefits:³⁰US Department of Agriculture. April 1, 2019. Food Data Central: Shrimp, boiled, steamed. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/782811/nutrients

Salmon

Though salmon is known as a fatty fish, it is still very moderate in calories. Ultimately, it depends on how you cook your salmon, but grilled salmon is extremely healthy and provides crucial Omega-3 fatty acids to help the heart and brain. One serving of salmon equals 85g.³¹US Department of Agriculture. April 1, 2019. Food Data Central: Fish, salmon, Atlantic, wild, raw. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients

Beans: Kidney Beans

There are different types of beans; however, they have some crucial things in common, like being low in calories and high in protein. 1/2 cup of kidney beans contains the following nutritional perks:³²US Department of Agriculture. April 1, 2019. Food Data Central: Kidney Beans, cooked. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/784201/nutrients

Peas

What a great addition to salads, a cooked dinner, or even as a snack! Peas are very low in calories, and while 1/2 cup has a bit more sugar than other legumes, it still contains more protein.³³US Department of Agriculture. April 1, 2019. Food Data Central: Peas, green, frozen, cooked, boiled, drained, without salt. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170017/nutrients

Lentils

Lentils have protein superpowers. While this legume is also rich in carbs, it's an all-round winner as it is extremely filling and contains lots of fiber. You may want to try 1/2 cup as a portion, depending on how you want to incorporate them into your meal, but here are the details for one cup of cooked lentils:³⁴US Department of Agriculture. April 1, 2019. Food Data Central: Lentils, mature seeds, cooked, boiled, without salt. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients 

Chickpeas

Chickpeas contain less protein and a bit more fat, but it also offers folate, calcium, and vitamin B6 to boost your overall health. Here's what you'll get from one cup of canned chickpeas:³⁵US Department of Agriculture. April 1, 2019. Food Data Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/173801/nutrients

Oranges

Oranges, or navel oranges, in this case, are one of the most refreshing fruits for snacking. With loads of fiber to keep your gut regular and vitamin C, potassium, and even calcium, you'd want to add oranges to your low-calorie eating plan.³⁶US Department of Agriculture. April 1, 2019. Food Data Central: Oranges, raw, navels. UDSA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/746771/nutrients

Carrots

Adding carrots to your eating plan helps reduce your overall calorie intake and offers versatility and essential nutrients like beta-carotene. Here's what you need to know about one medium-sized carrot of approximately 61g.³⁷US Department of Agriculture. April 1, 2019. Food Data Central: Carrots, raw. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients 

Arugula

Arugula is a low-calorie cruciferous vegetable. Add half a cup of this potent superfood to your salads and sandwiches for an antioxidant boost.³⁸US Department of Agriculture. April 1, 2019. Food Data Central: Arugula, raw. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients 

Radishes

Radishes are a great high-fiber option with some added vitamin C to add to meals, salads, and sandwiches. Here's what you'll find in one cup of sliced radishes.³⁹US Department of Agriculture. April 1, 2019. Food Data Central: Radishes, raw. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169276/nutrients

Sweet Potatoes

Sweet potatoes are high in carbs, but when added to a balanced eating plan, it's a fantastic source of energy as well as vitamins A & C. One sizeable sweet potato weighing about 180g offers the following calories and nutrients:⁴⁰US Department of Agriculture. April 1, 2019. Food Data Central: Sweet potato, cooked, baked in skin, flesh, without salt. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

Asparagus

Grilled asparagus is delicious, nutritious, and low in calories. 1/2 cup of cooked asparagus offers a good combination of vitamins, fiber, and even some protein.⁴¹US Department of Agriculture. April 1, 2019. Food Data Central: Asparagus, cooked. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168390/nutrients

Butternut

Butternut squash is always a welcome addition to a hearty dish and a great way to get in some fiber and vitamins A & C. One cup of butternut squash is low in calories and high in nutrients.⁴²US Department of Agriculture. April 1, 2019. Food Data Central: Squash, winter, butternut, cooked, baked, without salt. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169296/nutrients

Black coffee

Coffee actually has more to it than just caffeine. Black coffee contains virtually no calories and offers nutrients that include potassium and magnesium. Here's what you get from one cup of brewed black coffee:⁴³US Department of Agriculture. October 30, 2020. Food Data Central: Coffee, brewed. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1104137/nutrients 

Lemon water

Calorie-wise, water is a no-brainer. Adding lemon to your water doesn't really affect the caloric component of your drink but adds fantastic health benefits: Take a look at the benefits you get from adding the juice of one lemon to your water:⁴⁴US Department of Agriculture. April 1, 2019. Food Data Central: Lemons, raw, without peel. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients

Black Tea

Black tea has virtually zero calories and is packed with anti-inflammatory polyphenols, antioxidants, and a smidge of caffeine. 1 cup of black tea contains:⁴⁵Peluso I, Serafini M. June 2017. Antioxidants from black and green tea: from dietary modulation of oxidative stress to pharmacological mechanisms. Br J Pharmacol. DOI:10.1111/bph.13649

Almond milk

Almond milk is a great low-calorie alternative to cow's milk, especially if you're lactose intolerant. 8 oz of unsweetened almond milk offers loads of calcium and a good dose of vitamin E:⁴⁶US Department of Agriculture. April 1, 2019. Food Data Central: Beverages, almond milk, unsweetened, shelf stable. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/174832/nutrients

Oat milk

Oat milk, although slightly higher in calories, offers other benefits like B vitamins and more protein. Take a look at what you'll get from one cup of oat milk.⁴⁷US Department of Agriculture. December 6, 2019. Food Data Central: The original oat-milk. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/719016/nutrients

Kombucha

Kombucha is a fermented tea with low calories and contains gut-friendly bacteria, making it a super-healthy and refreshing drink. You'll also find essential B vitamins in kombucha, so take a look: ⁴⁸US Department of Agriculture. April 1, 2019. Food Data Central: Organic Kombucha. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/497185/nutrients 

Celery

Celery is known as a "diet food," but what may be lesser known than its caloric content is its nutrient density. One medium stalk of celery offers loads of nutritional benefits:⁴⁹US Department of Agriculture. April 1, 2019. Food Data Central: Celery, raw. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/nutrients

Brussels Sprouts

Do you like Brussels sprouts? It's not everyone's favorite; however, they are a fantastic low-calorie option for weight loss that even offers some protein! Here are the stats on one cup of cooked Brussels sprouts:⁵⁰US Department of Agriculture. April 1, 2019. Food Data Central: Brussels sprouts, cooked, boiled, drained, without salt. USDA.gov. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients

Mozzarella

Mozarella is often made with skim milk, which makes it a low-calorie cheese option that also packs a punch with its respectable protein content. Take a look at 1 oz of Mozarella:51

Find your favorite low-calorie foods 

There is more diversity in low-calorie foods than we think, and in many cases, it all just comes down to cooking foods the right way and sticking to portion sizes. We can think of a variety of meals to prepare with this food list, and we're sure you can too!