Which foods are lowest in calories? A complete guide

December 21, 2025 •

2 min read

According to the CDC, nutrient-dense foods like fruits and vegetables are some of the best choices for healthy weight management, and knowing which foods are lowest in calories can be a game-changer. While most people associate weight loss with eating less, the key is often eating more of the right things—specifically, foods with a low-calorie density that fill you up on fewer calories.

Quick Summary

This guide outlines food categories with the lowest calorie counts, focusing on nutrient-dense options like specific vegetables, fruits, lean proteins, and other choices. It explains how high water and fiber content contribute to a feeling of fullness, supporting healthy eating goals.

Key Points

Low-Calorie Density: Focus on foods that offer large volume for fewer calories, primarily vegetables and fruits rich in water and fiber.
Vegetables are Key: Load your meals with vegetables like watercress, celery, cucumber, and spinach, which have some of the lowest calorie counts and highest nutrient density.
Smart Fruit Choices: Opt for high-water fruits like watermelon, strawberries, and grapefruit to satisfy cravings and boost hydration with minimal calories.
Prioritize Protein: Include lean protein sources such as fish, skinless chicken breast, and Greek yogurt to increase satiety and support muscle mass.
Mindful Eating: Use low-calorie foods to 'bulk up' meals, stay hydrated, and plan snacks to avoid overeating and stick to your goals.

The Core Concept: Calorie Density

When searching for which foods are lowest in calories, it's helpful to understand the concept of calorie density. This refers to the number of calories in a specific amount of food. Foods with low-calorie density allow you to eat larger portions and feel fuller without consuming excess calories, making them ideal for weight management. The factors that make a food low in calorie density are high water and fiber content, which provide bulk and weight without adding many calories.

The Vegetables with the Lowest Calorie Count

Vegetables are excellent low-calorie options due to their high water and fiber content. Cooking methods like steaming or eating them raw help keep calorie counts low.

Here are some of the lowest-calorie vegetables (per 100g):

Watercress (11 kcal)
Celery (14 kcal)
Cucumber (15 kcal)
Lettuce (around 15 kcal)
Radishes (around 16 kcal)
Zucchini (about 17 kcal)
Spinach (about 23 kcal)
Broccoli (roughly 34 kcal)

The Fruits with the Lowest Calories

Many fruits offer low calories due to high water content and fiber, making them good for satisfying sweet cravings.

Some lowest-calorie fruits (per 100g):

Watermelon (about 30 kcal)
Strawberries (about 32 kcal)
Grapefruit (half is around 37 kcal)
Cantaloupe (about 34 kcal)
Peaches (around 39 kcal)

Lean Proteins and Other Low-Calorie Options

Protein promotes satiety, and several sources are low in calories. Combining these with fruits and vegetables makes for balanced meals.

Low-calorie protein and other options:

Cod: 3 ounces contain about 60 calories and 13g protein.
Skinless Chicken Breast: Approx. 165 calories and 31g protein per 100g.
Egg Whites: Approx. 52 kcal per 100g.
Low-fat Greek Yogurt: About 150 calories and 25g protein per cup.
Low-fat Cottage Cheese: Around 72 kcal per 100g.
Air-popped Popcorn: 31 calories and 1.2g fiber per cup.

Comparison of Low-Calorie Food Categories


Food Category	Calorie Density	Key Benefit	Example Foods
Vegetables	Very Low	High fiber and water content, high volume	Cucumber, Celery, Lettuce, Watercress
Fruits	Low	High water content, vitamins, antioxidants	Watermelon, Strawberries, Grapefruit
Lean Proteins	Moderate	Promotes long-term satiety, builds muscle	Fish (Cod), Chicken Breast, Greek Yogurt
Whole Grains	Moderate	Sustained energy, fiber-rich	Oats, Quinoa
Dairy (Low-Fat)	Moderate	High protein, calcium	Cottage cheese, Greek yogurt

Mindful Eating and Planning

Sustainable low-calorie choices involve incorporating a variety of nutrient-dense foods. Using low-calorie vegetables to add volume to meals, planning, and staying hydrated are effective strategies.

The Role of Water and Fiber in Fullness

Foods with high water content add volume without many calories, aiding fullness. Fiber also contributes by expanding in the stomach and slowing digestion. Prioritizing foods rich in both can help manage hunger and reduce calorie intake.

Conclusion

Understanding which foods are lowest in calories is beneficial for weight management and healthy eating. Focusing on nutrient-dense vegetables, fruits, and lean proteins high in water and fiber helps create satisfying meals. Mindful eating, planning, and using low-calorie foods for volume support sustainable healthy habits. Balanced nutrition for overall well-being should be the goal. For more information on calorie density, read this resource from the Mayo Clinic.

Frequently Asked Questions

Watercress is one of the lowest-calorie vegetables, containing only about 11 calories per 100 grams.

While low-calorie foods are generally healthy, eating too few calories overall can be dangerous and lead to nutrient deficiencies, fatigue, and other health problems if done unsupervised.

Yes, incorporating low-calorie, high-volume foods into your diet can aid in weight loss by helping you feel full and satisfied while reducing your total calorie intake.

Good low-calorie snack ideas include air-popped popcorn, plain Greek yogurt with berries, vegetable sticks with hummus, or a hard-boiled egg.

Foods with high water content increase volume without calories, while fiber adds bulk and slows digestion. Both contribute significantly to the feeling of satiety.

The best approach is to choose foods that are both low-calorie and nutrient-dense, such as vegetables and fruits. While calorie count is important, focusing solely on it can lead to missing out on essential vitamins and minerals.

Watermelon, strawberries, and cantaloupe are excellent choices for satisfying a sweet tooth with few calories due to their high water content and natural sweetness.