What is Considered a Low Calorie Food List?

October 31, 2025 •

4 min read

According to the Washington State Department of Social and Health Services, 40 calories per serving is considered low for those on a 2,000-calorie diet. Understanding what is considered a low calorie food list can be a game-changer for effective weight management and overall health.

Quick Summary

This article defines what classifies food as low calorie based on calorie density and provides comprehensive lists of nutrient-dense, high-volume foods, including fruits, vegetables, lean proteins, and dairy. It also offers practical tips for incorporating these foods into a healthy diet to promote satiety and support weight loss goals.

Key Points

Low calorie definition: Foods with few calories relative to their volume, often measured by their low calorie density.
High-volume, low-calorie foods: Vegetables and fruits are excellent examples, packed with water and fiber to promote fullness.
Lean protein sources: Chicken breast, fish like cod, and legumes are high in protein and low in calories, making them very satiating.
Smart grain and snack choices: Opt for fiber-rich whole grains like oats and air-popped popcorn for filling, low-calorie options.
Low-fat dairy options: Greek yogurt and cottage cheese provide high protein and calcium while keeping calorie counts low.
Balanced meal strategies: Combine low-calorie foods with healthy fats and whole grains to create satisfying, nutrient-rich meals.
Cooking methods matter: Grilling, steaming, or baking with minimal fat helps maintain the low-calorie nature of foods.

Defining 'Low Calorie': More Than Just a Number

While there's no single legal definition for 'low calorie,' it is generally understood in the context of calorie density—the number of calories in a specific amount of food. The key to effective weight management is to fill up on foods with a low calorie density, which means a large volume of food for a relatively small number of calories. These foods are often high in water, fiber, or both, making them naturally more filling and satisfying. Examples include most fruits and vegetables, which are nutrient-dense powerhouses, offering a high concentration of vitamins, minerals, and antioxidants with a minimal calorie count.

Vegetables: The Ultimate Low-Calorie Powerhouses

Vegetables are the cornerstone of any low-calorie diet due to their high water and fiber content. They allow you to eat large, satisfying portions without consuming excess energy. Incorporating a variety of these vegetables ensures you receive a broad spectrum of nutrients.

Leafy Greens: Spinach, kale, watercress, and arugula are extremely low in calories, yet packed with vitamins A, C, and K.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are rich in fiber and contain a decent amount of protein for vegetables.
Water-Rich Veggies: Cucumbers, celery, and zucchini consist mostly of water, making them incredibly low in calories and excellent for hydration.
Other Choices: Bell peppers, mushrooms, radishes, and tomatoes add flavor and bulk to meals with minimal calories.

Fruits: Nature's Low-Calorie Sweeteners

Fruits provide natural sweetness and are loaded with vitamins, minerals, and antioxidants. While some fruits have more calories than others, many are hydrating and high in fiber.

Berries: Strawberries, blueberries, and raspberries are rich in fiber and antioxidants, which help regulate blood sugar levels.
Melons: Watermelon and cantaloupe have extremely high water content, making them very low in calorie density.
Citrus Fruits: Grapefruits, lemons, and oranges are great sources of vitamin C and are hydrating.
Apples and Kiwi: These fruits offer a good dose of fiber and vitamins to aid in satiety.

Lean Proteins and Dairy: The Satiety Champions

Protein is crucial for feeling full and satisfied, as it takes longer to digest than carbohydrates. Opting for lean protein sources is vital for keeping calorie counts low.

Fish and Seafood: Cod, salmon, and other fish are excellent sources of protein and healthy omega-3 fatty acids.
Poultry: Boneless, skinless chicken or turkey breast is a lean, versatile protein choice.
Legumes: Lentils, black beans, and peas are packed with both protein and fiber, boosting feelings of fullness.
Low-Fat Dairy: Plain Greek yogurt and low-fat cottage cheese offer high protein with minimal fat and calories.

Grains, Seeds, and Other Options

While grains and seeds can be more calorie-dense, choosing whole-grain options and portioning correctly is essential for a balanced diet.

Whole Grains: Oats, quinoa, and wild rice provide sustained energy and fiber.
Chia Seeds: These tiny seeds absorb liquid and swell, promoting a feeling of fullness.
Shirataki Noodles: Made from konjac root, these Japanese noodles are almost entirely fiber and virtually calorie-free.
Air-Popped Popcorn: Without added butter, air-popped popcorn is a high-volume, low-calorie snack.

Comparison of Low-Calorie Foods

This table illustrates the calorie density of various food types, demonstrating how to achieve satiety with fewer calories.


Food Category	Example Food Item	Approx. Calories per 100g	Key Benefit for Satiety	Prep Method	Portion Suggestion
Vegetables	Cucumber	16 kcal	High water content	Sliced in salads or raw	Unlimited
Fruits	Watermelon	30 kcal	High water content	Cubed as a snack	1 cup
Lean Protein	Cod Fillet	82 kcal	High protein	Baked or grilled	100g (3.5oz)
Dairy	Plain Low-Fat Greek Yogurt	59 kcal	High protein	Snack or breakfast base	100g (3.5oz)
Grains	Cooked Quinoa	120 kcal	High fiber	Side dish or salad base	100g (3.5oz)
Snacks	Air-Popped Popcorn	31 kcal	High volume	Snack seasoning with spices	1 cup

Practical Tips for Incorporating Low-Calorie Foods

Prioritize whole foods: Stick to unprocessed fruits, vegetables, and lean proteins.
Stay hydrated: Water-rich foods like watermelon and cucumber, alongside drinking plenty of water, are crucial.
Plan meals and snacks: Prepare meals in advance to avoid impulsive, unhealthy choices.
Boost flavor naturally: Use herbs, spices, and lemon juice instead of high-calorie sauces.
Balance your plate: Combine low-calorie foods with nutrient-dense options like healthy fats or whole grains for a well-rounded meal.
Use them as fillers: Bulk up meals like pasta or grain bowls with large quantities of vegetables.

Conclusion: Making Low-Calorie Eating Sustainable

Understanding what is considered a low calorie food list is an important first step toward achieving your health and wellness goals. By focusing on nutrient-dense, high-volume foods that are rich in water, fiber, and lean protein, you can manage your calorie intake effectively without feeling deprived. This approach promotes weight management, improves heart health, and boosts overall well-being. The key is to create a balanced, varied, and satisfying eating plan that supports a sustainable, long-term healthy lifestyle. Embracing these smart food choices empowers you to feel full, nourished, and energized throughout the day, moving beyond just counting calories toward a more mindful way of eating.

Frequently Asked Questions

While there's no official standard for all foods, a general rule of thumb from some sources is that a food item containing fewer than 40 calories per serving is considered low calorie. However, the concept of calorie density is a more useful guide, focusing on foods that provide more volume for fewer calories.

No. The term 'calorie-free' applies almost exclusively to water and some beverages or sweeteners. Most low-calorie foods still contain some energy, but the amount is low relative to the volume and other nutrients they provide.

Low-calorie foods, especially those high in fiber and water, help with weight loss by creating a calorie deficit. They allow you to eat larger portions and feel full on fewer calories, reducing overall calorie intake and encouraging the body to burn stored fat for energy.

While calorie tracking can be useful, focusing on incorporating high-volume, nutrient-dense foods (like vegetables and lean proteins) naturally promotes a lower-calorie diet without obsessive counting. Mindful eating and listening to hunger cues are also important.

Unsweetened beverages like herbal tea, black coffee, and sparkling water are excellent zero or near-zero calorie choices. They provide flavor and hydration without adding to your calorie count.

To make low-calorie meals more satisfying, focus on incorporating a balance of protein, fiber, and healthy fats. Using ample herbs and spices for flavor and eating mindfully can also enhance satisfaction.

A poorly planned, very low-calorie diet can be unhealthy and lead to nutritional deficiencies. However, a well-balanced low-calorie diet, rich in nutrient-dense foods, can be a safe and effective way to manage weight and improve overall health, especially when monitored by a healthcare professional.