What foods have less than 300 calories? Your ultimate guide

December 12, 2025 •

4 min read

According to nutrition experts, a calorie-controlled diet is a cornerstone of sustainable weight management, making smart food choices essential. Understanding what foods have less than 300 calories can empower you to craft delicious, nutrient-dense meals and snacks that support your health goals without sacrificing flavor or feeling deprived.

Quick Summary

Explore a curated selection of breakfasts, lunches, dinners, and snacks that all contain under 300 calories. This resource details specific food items and preparation methods to help you create filling, healthy, and flavorful meals throughout the day.

Key Points

Low Calorie Density: Prioritizing foods with high water and fiber content, like fruits and vegetables, helps you feel full on fewer calories.
Smart Swaps: Small changes, such as choosing Greek yogurt over ice cream or roasted chickpeas over chips, can significantly reduce your calorie intake.
Nutrient-Dense Options: Low-calorie foods can still be packed with protein, vitamins, and minerals, which is crucial for sustained energy and overall health.
Portion Control: Even healthy foods should be consumed in moderation. Use tools like a food scale to manage portion sizes effectively.
Flavor with Spices: Enhance the taste of low-calorie meals with herbs and spices instead of relying on high-calorie sauces and oils.
Balanced Meals: Combine lean protein, complex carbs, and plenty of vegetables to create a satisfying and well-rounded low-calorie meal plan.

Understanding Calorie Density

Calorie density refers to the number of calories in a given amount of food. Foods with low calorie density, like most fruits and vegetables, offer significant volume and nutrients for fewer calories, helping you feel full. Conversely, high-density foods are calorie-rich but often nutrient-poor. Prioritizing foods with low calorie density is a key strategy when focusing on options under 300 calories.

Nutrient-Dense Breakfasts Under 300 Calories

Starting your day right with a balanced, low-calorie breakfast can boost your energy and set a positive tone for healthy eating. Here are some satisfying ideas:

Greek Yogurt with Berries: A half-cup of plain, non-fat Greek yogurt with a cup of mixed berries offers protein and antioxidants for around 150 calories.
Hard-Boiled Eggs: Two large hard-boiled eggs provide about 155 calories and are an excellent source of protein, helping to keep you full longer.
Oatmeal with a Touch of Cinnamon: A half-cup of rolled oats cooked with water and topped with a sprinkle of cinnamon and a few berries can stay under 200 calories, offering a hearty dose of fiber.

Savory Breakfast Options

For those who prefer a savory start, consider these options:

Scrambled Egg Whites: Scramble up three egg whites with a handful of spinach and mushrooms. This adds volume and nutrients with minimal calories, typically staying well under 100 calories per serving.
Cottage Cheese with Tomato and Black Pepper: A half-cup of low-fat cottage cheese with sliced tomatoes and a crack of black pepper is a protein-rich and refreshing choice, usually under 150 calories.

Light and Satisfying Lunches

Lunch doesn't have to be a heavy, calorie-dense affair. Here are some fulfilling midday meals under 300 calories:

Chicken Lettuce Wraps: Diced, cooked chicken breast mixed with a dollop of Greek yogurt or a light vinaigrette and crunchy vegetables like carrots and water chestnuts, all served in crisp lettuce cups, makes for a fresh and crunchy meal.
Vegetable Soup: A large bowl of broth-based vegetable soup is incredibly filling due to its high water and fiber content. It’s an easy way to pack in nutrients while keeping calories low.
Chickpea Salad Sandwich (without the bread): Mash chickpeas with a light dressing, celery, and onion. Serve a scoop over a bed of mixed greens instead of bread for a delicious, vegan-friendly meal.

Smart Snacking: Under 300 Calories

Mindful snacking can prevent overeating and regulate blood sugar. The following snack ideas are both healthy and delicious:

Roasted Chickpeas: Crispy, roasted chickpeas seasoned with spices are a fiber-packed and protein-rich alternative to chips.
Apple Slices with Peanut Butter: A medium apple with a tablespoon of natural peanut butter provides fiber and healthy fats, offering a perfect balance of sweet and savory.
Cucumber Slices with Hummus: A crunchy and creamy combination that delivers plant-based protein and fiber, ensuring a lasting sense of fullness.
Greek Yogurt with Berries: A reliable snack that can be prepped in minutes and provides a powerful protein punch.

A Look at Low-Calorie Dinner Ideas

Ending the day with a light meal can be a great way to meet your calorie goals. Here are a few dinner recipes to try:

Cod with Cucumber, Avocado, and Mango Salsa: This light, fresh recipe features lean, flaky cod topped with a vibrant salsa, staying well within the calorie limit.
Butternut Squash and Chickpea Tagine: A vegetable-forward, flavorful tagine is rich and satisfying without the calorie load of traditional meat-based stews.
Baked Chicken Fajitas: Use lean chicken breast and a generous portion of bell peppers and onions. Serve with lettuce cups instead of tortillas to keep calories low.

Tips for Making Dinners Lighter

Load up on Veggies: Increase the volume of your meal by adding more non-starchy vegetables like broccoli, spinach, and bell peppers.
Use Lean Protein: Opt for skinless chicken breast, fish, or lean pork mince. These are packed with protein but low in fat.
Smart Cooking Methods: Choose baking, grilling, steaming, or stir-frying over deep-frying. These methods require less oil and added calories.
Flavor with Spices and Herbs: Rely on herbs, spices, and a splash of citrus juice instead of heavy sauces or creams to add flavor.
Control Portion Sizes: Even healthy foods have calories. Use a food scale or measuring cups to stay on track.

Comparison Table: High-Calorie vs. Low-Calorie Choices

Making informed swaps is a simple way to reduce your daily calorie intake without feeling deprived. This table highlights how to choose smarter options.


High-Calorie Food (Approx. 300+ calories)	Low-Calorie Swap (Approx. <300 calories)	Key Benefit of Swap
Handful of mixed nuts (50g)	1 cup roasted chickpeas	Lower in fat, higher in fiber
Two chocolate chip cookies	Two small squares of dark chocolate	Fewer calories, less sugar
125g chocolate ice cream	1 cup frozen Greek yogurt with berries	Higher protein, lower sugar
Large portion of fried chicken	6 oz baked chicken breast with vegetables	Much lower in fat and calories
Full-fat dairy latte	Black coffee with a splash of skim milk	Significantly fewer calories
Bag of potato chips	Sliced cucumber with 2 tbsp hummus	More fiber, higher nutrient density

Conclusion

Maintaining a healthy weight and lifestyle doesn't require drastic or unsustainable measures. By incorporating low-calorie foods and smart meal preparation strategies, you can enjoy delicious, filling, and nutritious meals and snacks all day long. The key is focusing on whole foods, lean proteins, and plenty of vegetables to maximize volume and nutrients while keeping your overall calorie count in check. Start with these simple, flavorful suggestions to make your healthy eating journey both easy and enjoyable.

For more healthy recipe inspiration, check out the options at BBC Good Food.

Frequently Asked Questions

Low-calorie refers to foods with a small number of calories, while nutrient-dense foods are rich in vitamins, minerals, and other health-promoting compounds. Many low-calorie foods, like vegetables, are also nutrient-dense, offering the best of both worlds.

No. While calorie count is important for weight management, the nutritional quality matters. A 250-calorie pack of cookies is not as healthy or satisfying as a 250-calorie meal of baked chicken and vegetables. Focus on whole, unprocessed foods.

Increase the volume with non-starchy vegetables like leafy greens, broccoli, and cauliflower. Also, add lean protein and fiber-rich foods, which promote satiety and slow digestion.

Yes, in moderation. Nuts are a nutrient-dense food with healthy fats. The key is portion control; a small serving can be a great snack, but a large one can easily exceed 300 calories.

Options include a hard-boiled egg, a small apple with a tablespoon of peanut butter, a handful of berries, or a single-serving pack of roasted chickpeas. These require minimal prep and are highly portable.

Very important. Protein is highly satiating, meaning it helps you feel full and satisfied. Including lean protein in your low-calorie meals is crucial for managing hunger and maintaining muscle mass.

Utilize a food tracking app or a simple food journal. Weighing your food with a kitchen scale provides the most accurate calorie counts. Reading nutrition labels and using standard measuring cups can also help.