22 Low-Calorie Foods for a Healthier Diet

Incorporating low-calorie foods into your meals can be a great strategy for weight management and overall wellness. These foods can be paired with more calorie-dense options, creating a balanced diet that supports both health and satiety. Here, we’ll explore 22 foods that are exceptionally low in calories while still packing in nutrients, making them excellent choices for anyone looking to enhance their diet.

1. Fruits

Apples

One of the most popular fruits in the U.S., apples are both nutritious and low in calories. A cup of sliced apples (approximately 109 grams) contains only 62 calories and nearly 3 grams of dietary fiber. They also provide essential vitamins like C and E, along with minerals such as zinc.

Clementines

These mini oranges are not only easy to peel but also rich in vitamin C. One clementine (around 74 grams) offers 35 calories and a whopping 40% of the daily recommended intake of vitamin C.

Peppers

Available in various colors, bell peppers are antioxidant powerhouses. Just one cup (92 grams) of sliced red bell pepper has only 24 calories, making them a fantastic crunchy addition to meals.

Papaya

This tropical fruit is loaded with nutrients, including vitamins A and C. A small papaya (157 grams) has about 68 calories, offering a sweet and nutritious option for snacks or desserts.

Strawberries

Sweet and versatile, strawberries contain only 53 calories per cup (166 grams) and are known for their potential to protect brain health, among other benefits.

Tomatoes

A staple in many cuisines, tomatoes are incredibly low in calories, with just 27 calories in a cup of cherry tomatoes (149 grams). They are rich in lycopene, a compound linked to reduced risks of heart disease and certain cancers.

2. Leafy Greens

Chard

This leafy green is extremely low in calories, with just 7 calories per cup (36 grams). It’s particularly high in vitamin K, essential for blood clotting and bone health.

Kale

A popular superfood, kale is packed with vitamins A, C, and K. One cup of cooked kale (130 grams) contains only 49 calories, making it a nutrient-dense addition to salads and smoothies.

Spinach

Spinach is another low-calorie leafy green, offering just 7 calories per cup (30 grams). It is rich in vitamins and contains carotenoids that support eye health.

3. Root Vegetables

Radishes

With their crunchy texture and slightly spicy flavor, radishes provide 19 calories per cup (116 grams). They’re a good source of vitamin C and potassium.

Beets

Vibrant and nutritious, beets contain 74 calories per cooked cup (170 grams). They are rich in folate and manganese, contributing to heart health.

Rutabaga

Also known as swede, rutabaga is a root vegetable that provides only 51 calories per cooked cup (170 grams). It’s high in fiber and various essential nutrients.

Onions

These flavorful vegetables have only 70 calories in a medium cooked onion (148 grams) and are linked to multiple health benefits.

Turnips

Low in calories (34 calories per cooked cup or 156 grams), turnips are a good source of vitamin C and can enhance various dishes.

4. Cruciferous Vegetables

Broccoli

A nutritional powerhouse, broccoli contains 54 calories per cooked cup (155 grams). It’s loaded with vitamins and has been linked to lower risks of heart disease and cancer.

Brussels Sprouts

These mini cabbages are not only low in calories (70 calories per cooked cup or 155 grams) but also high in vitamin C, making them an excellent side dish.

Cabbage

Cabbage is a versatile vegetable with just 22 calories per cup (89 grams). It’s great in salads and ferments like kimchi.

Cauliflower

Often used as a low-carb alternative, cauliflower has only 40 calories per cooked cup (155 grams). Its adaptability makes it a favorite in many diets.

5. Water-Rich Foods

Watermelon

This hydrating fruit is not only refreshing but also low in calories, with 46 calories per cup (154 grams). It’s a great source of hydration and vitamin C.

Celery

With a high water content, celery provides just 17 calories per cup (120 grams). It’s perfect for snacking and can be paired with dips for added flavor.

Cucumbers

Cucumbers are incredibly low in calories (8 calories per half-cup or 52 grams) and can be enjoyed in salads or as a refreshing snack.

Iceberg Lettuce

Known for its high water content, iceberg lettuce contains only 8 calories per cup (57 grams). It’s a common addition to salads and sandwiches.

The Bottom Line

While incorporating low-calorie foods into your diet can be beneficial for weight management, it's important to maintain a balance. Nutrient-dense foods, including those with healthy fats like nuts and avocados, play a crucial role in a healthy eating plan.

Choosing a variety of lower-calorie fruits and vegetables alongside nutrient-rich foods ensures you get a broad spectrum of nutrients. Additionally, consider enhancing your diet with wellness products, like multivitamin gummies, to help fill any nutritional gaps.

Focusing on nutrient density rather than calorie count alone will help support your overall health and well-being. Enjoy experimenting with these low-calorie foods to create satisfying, nutritious meals that support your health goals!