30 Low-calorie Foods for Weight Loss

You can never out-train a bad diet. Weight loss is all about calorie consumption and calorie expenditure. To lose weight your calorie consumption should be lesser than the calorie expenditure.

Several healthy low-calorie foods will make you feel fuller for longer without increasing your calorie budget. This article will discuss various low-calorie foods that will help you in your weight loss journey.

· Low-calorie Fruits

1. Apple:

100 gm of Apple contains 52 calories and 2.4 gm of fiber.

Apple is a low-calorie nutrient-rich fruit.

It is also rich in minerals like Potassium, Manganese Phosphorus, and Magnesium.

Apple is a good source of Vitamin B, Vitamin C, Vitamin K, and Vitamin A.

It helps in weight loss, preventing Type 2 diabetes, lowering cholesterol, and relieving heartburn.

2. Plum:

100 gm of Plum contains 46 calories and 1.4 gm of fiber.

Plum is a spherical fleshy fruit, that contains many nutrients.

Plum is rich in Calcium, Potassium, Phosphorus, and Magnesium.

It has various vitamins like Vitamin B, Vitamin C, and Vitamin E.

It is good for weight management, Skin, Bone, and Heart health.

3. Pineapple:

100 gm of Pineapple contains 50 calories and 1.4 gm of fiber.

Pineapple is a tropical fruit that is good for health.

It is a good source of Manganese, Copper, Potassium, Calcium, and Magnesium.

It is a good source of Vitamin C and also contains Vitamin B and Vitamin E.

Pineapple is helpful in weight loss, digestion, and reduces the risk of cancer, and eases arthritis.

4. Grapefruit:

100 gm of grapefruit contains 42 calories and 1.6 gm of fiber.

Grapefruit is a subtropical citrus fruit with many nutrients.

It is a good source of Calcium, Magnesium, Phosphorus, and Potassium.

Grapefruit is a good source of Vitamin B, Vitamin C, and Vitamin A.

5. Watermelon:

100 gm of watermelon contains 30 calories and 0.4 gm of fiber.

Watermelon is a low-calorie watery fruit having around 90% water.

It is rich in Potassium, Phosphorus, and Magnesium

It has Vitamin A and Vitamin C.

It is good for weight management, digestion, and heart health.

6. Muskmelons:

100 gm of muskmelon contains 34 calories and 0.9 gm of fiber.

Muskmelon is low in calories and can be a good addition to a weight loss plan.

It is rich in minerals like Potassium, Magnesium, Sodium, and Phosphorus.

Muskmelon is a good source of Vitamin A and Vitamin C.

It boosts immunity, improves heart health, and promotes hair growth.

7. Peach:

100 gm of Peach contains 42 calories and 1.5 gm of fiber.

Peach is an orange-red-skinned soft fruit with several health benefits.

It is rich in Potassium, Calcium, Magnesium, and Phosphorus.

Plum has several Vitamins like Vitamin A, Vitamin B, Vitamin K, Vitamin C, and Vitamin E.

Along with weight loss, Plums are beneficial for skin health, digestion, and allergy relief.

8. Guava:

100 gm of Guava contains 68 calories and 5.4 gm of Fiber.

It is a tropical fruit, rich in fiber, and has several health benefits.

Guava is a good source of Potassium, Sodium, Calcium, Iron, and Magnesium.

It is rich in Vitamin B, Vitamin A, Vitamin C, and Vitamin K.

Guava is high in fiber, making it good for weight management, digestion, and blood sugar control.

9. Oranges:

100 gm of Oranges contain 47 calories and 2.4 gm of fiber.

It is a round orange-colored citrus fruit.

Oranges are rich in Potassium, Calcium, Phosphorus, and Manganese.

It is a great source of Vitamin C and also contains Vitamin B and Vitamin A.

Oranges help in weight management, better digestion, and improved immunity.

10. Dragon Fruit:

100 gm of Dragon Fruit contains 57 calories and 3.1 gm of fiber.

Dragon fruit is a tropical low-calorie fruit, it is high in antioxidants.

It is a great source of minerals like Potassium, Phosphorus, Iron, and Magnesium.

Dragon fruit is rich in Vitamin B, Vitamin C, and Vitamin E.

It is beneficial in weight management, and gut health and improves immunity

· Low Calories Vegetables:

11. Spinach:

100 gm of Spinach contains 23 calories and 2.2 gm of fiber.

Spinach is a low-calorie green leafy vegetable, it has several nutrients.

Spinach contains several minerals such as Potassium, Calcium, Magnesium, Manganese, and Iron.

It has many Vitamins such as Vitamin E, Vitamin B, Vitamin C, and Vitamin K.

Spinach is good for Weight Management, Bone, Heart, and Gut Health.

12. Kale:

100 gm of Kale contains 35 calories and 4.1 gm of fiber.

Kale is a nutritious leafy vegetable that contains antioxidants and aids weight loss.

It has various minerals like Potassium, Calcium, and Magnesium.

Kale contains several Vitamins like Vitamin A, Vitamin K, Vitamin C, and Vitamin B9.

It helps control type 2 diabetes, prevents constipation, and improves cardiovascular health.

13. Radish:

100 gm of Radish contains 16 calories and 1.6 gm of fiber.

Radish is a root vegetable that is full of nutrients and antioxidants.

It is rich in minerals like Calcium, Iron, and Potassium.

It contains Vitamin E, Vitamin A, Vitamin C, and Vitamin K.

It is good for Weight Management, Diabetes, and Fungal Infection.

14. Beetroot:

100 gm of Beetroot contains 43 calories and 2.8 gm of fiber.

It is a red-colored root vegetable with several health benefits.

Beetroot is rich in minerals like Iron, Potassium, and Manganese.

It is a good source of Vitamin B9 and Vitamin C.

It is good for heart health, controlling blood pressure, and losing weight.

15. Turnips:

100 gm of Turnip contains 28 calories and 1.8 gm of fiber.

Turnips are a healthy root vegetable, they have a white body and purple top.

It contains Phosphorus, Calcium, and Potassium.

Turnips contain Vitamin C and Vitamin B9.

It makes you feel fuller for longer, is good for gut health, and reduces the risk of cancer.

16. Broccoli:

100 gm of Broccoli contains 34 calories and 2.6 gm of fiber.

Broccoli is a healthy vegetable with several nutrients.

It is a good source of Iron, Manganese, and Potassium.

Broccoli contains several Vitamins such as Vitamin C, Vitamin K1, and Vitamin B9.

It is good for weight management and improves heart and gut health.

17. Cucumber:

100 gm of cucumber contains 15 calories and 0.5 gm of fiber.

Cucumbers are highly nutritious and low in calories and can help weight loss.

They are rich in Potassium, Copper, Phosphorus, and Magnesium.

Cucumber contains Vitamin B and Vitamin C.

Eating cucumber daily can strengthen your bones, healthy for gut and heart health, and manage blood sugar.

18. Zucchini:

100 gm of Zucchini contains 17 calories and 1 gm of fiber.

Zucchini is a variety of summer squash, it is quite low in calories and helps in weight management.

It is a good source of Potassium, Phosphorus, and manganese.

Zucchini contains Vitamin A and Vitamin C.

Zucchini is rich in antioxidants, improves heart and bone health, and promotes weight loss.

19. Bottle Gourd:

100 gm of Bottle gourd contains 15 calories and 1.2 gm of fiber.

Bottle gourd is a vegetable with light green skin and white flesh. It has numerous health benefits.

It has several minerals like calcium, magnesium, iron, and zinc.

It has Vitamin C, Vitamin B, and Vitamin K.

Bottle gourd is beneficial in weight loss, detoxification, and reduction of acidity.

20. Celery:

100 gm of celery contains 14 calories and 1.6 gm of fiber.

Celery is low in calories, contains antioxidants, and has anti-inflammatory properties.

It is a good source of minerals like calcium, iron, manganese, and potassium.

Celery is rich in Vitamins A, Vitamin K, and Vitamin C.

It helps to manage weight, supports digestion, lowers cholesterol, and reduces stress.

· Protein, Dairy, and Sides:

21. Egg whites:

100 gm of egg whites contain 52 calories and 10.9 gm of protein.

Egg whites have low calories and high protein. It is a good source to fulfill protein intake during weight loss.

Egg whites are a good source of minerals like Potassium, Sodium, and Phosphorus.

It is a good source of Vitamin B2, Vitamin B3, and Vitamin B5.

Egg whites are good for Muscles, Skin, and Heart health.

22. Oat Meal:

100 gm of Oatmeal contains 68 calories and 2.4 gm of protein.

Oatmeal is a low-calorie breakfast that is high in soluble fiber and protein.

Oatmeal contains several minerals like zinc, iron, copper, and manganese.

It is a good source of Vitamin B1 and Vitamin E.

Oatmeal helps weight loss, lowers blood pressure, and improves cardiovascular health.

23. Cottage Cheese:

100 gm of low-fat cottage cheese contains 82 calories and 11 gm of protein.

Low-fat cottage cheese is low in calories and high in protein and contains several healthy nutrients.

It has various minerals like Phosphorus, Potassium, Sodium, and Calcium.

Cottage cheese is a good source of Vitamin B and Vitamin A.

It is beneficial in weight loss, and muscle health, and helps strengthen bones.

24. Greek Yogurt:

100 gm of low-fat Greek yogurt contains 73 calories and 10 gm of protein.

Greek yogurt is made by removing the extra liquid of normal yogurt, it is thick and dense textured yogurt full of nutrients.

It is a rich source of Potassium, Phosphorus, Calcium, and Magnesium.

Greek Yogurt contains Vitamin

Greek Yogurt contains Vitamin A, Vitamin B2, Vitamin B5, and Vitamin B12.

It improves metabolism, muscle, and gut health and aids weight loss.

25. Mushrooms:

100 gm of Mushroom contains 22 calories and 3.1 gm of protein.

Mushrooms are quite low in calories and contain antioxidants and several other nutrients.

They are high in minerals like Potassium, Selenium, Phosphorus, and Magnesium.

Mushrooms contain Vitamin B and Vitamin D.

It helps in weight loss, and blood pressure management, and lowers cholesterol.

26. Shrimp:

100 gm of Shrimp contains 99 calories and 24 gm of protein.

Shrimps are highly nutritious and a good source of protein and healthy fats.

It contains many minerals like Calcium, Magnesium, Phosphorus, Potassium, Sodium, and Zinc.

Shrimp is an excellent source of Vitamin B12 and Vitamin E.

It contains omega-3 fatty acids that are good for the heart, improve bone and muscle health, and help weight loss.

27. Scallops:

100 gm of Scallops contains 111 calories and 20.5 gm of protein.

Scallops are a type of shellfish, they are rich in antioxidants.

They are good sources of Sodium, Zinc, Phosphorus, Potassium, and Magnesium.

Scallops are a great source of Vitamin B12 and Omega 3 fatty acids.

Scallops are good for weight management, immune system, and heart health.

28. Cod Fish:

100 gm of cod fish contains 82 calories and 17.8 gm of protein.

Codfish is low in calories and fat and has many health benefits.

Codfish has several minerals like Potassium, Phosphorus, Magnesium, Selenium, Sodium, and Calcium.

It is high in several Vitamins like Vitamin A, Vitamin E, Vitamin C, Vitamin B6, and Vitamin B12.

Codfish is good for heart, brain, and muscle health and supports weight loss.

29. Soy Milk:

100 gm of Soy Milk contains 43 calories and 2.6 gm of Protein.

Soy milk is made of Soybeans, it is low in calories and high in protein.

It is a rich source of Potassium, Sodium, Phosphorus, and Magnesium.

Soy milk is a good source of Vitamin A, Vitamin B12, and Vitamin D.

It is good for weight loss, lowers cholesterol, and reduces inflammation.

30. Skimmed Milk:

100 gm of Skimmed Milk contains 34 calories and 3.43 gm of protein.

Skimmed milk is a low-calorie fat-free Milk that supports weight loss.

It contains several minerals like Calcium, Phosphorus, Potassium, Sodium, and Magnesium.

Skimmed Milk has Vitamin B2, Vitamin B5, and Vitamin B12.

It regulates blood pressure and cholesterol, improves bone density, and promotes weight loss.