101 Low Calorie Foods Checklist

FRUIT

  • Apple – 70 calories per medium fruit

  • Apricots – 55 calories per ¾ cup

  • Grapefruit – 39 calories per half a fruit

  • Grapes – 69 calories per 100 grams of red grapes

  • Honeydew melon – 61 calories per cup

  • Kiwi – 46 calories per whole fruit

  • Lemons – (and limes) 20 calories per fruit

  • Jicama – 45 calories per cup (chopped)

  • Pineapple – 81 calories per cup of diced pineapple

  • Plums – 30 calories per fruit

  • Pumpkin – 30 calories per cup

  • Raspberries – 65 calories per cup

  • Starfruit – 29 calories per fruit

  • Strawberries – 49 calories per cup

  • Watermelon – 46 calories per cup

  • Oranges – 60 calories per fruit

  • Papaya – 54 calories per cup

  • Peaches – 37 calories per fruit

  • Blackberries – 62 calories per cup

  • Blueberries – 84 calories per cup

  • Cantaloupe – 60 calories per cup

VEGETABLES

  • Radishes – 19 calories per cup

  • Spinach – 7 calories per cup

  • Sugar snap peas – 30 calories per (half) cup

  • Summer squash – 18 calories per cup

  • Tomatoes – 22 calories per medium-sized fruit

  • Turnip – 36 calories per cup

  • Watercress – 4 calories per cup

  • Zucchini – 20 calories per cup

  • Peppers – 30 calories per (half) cup

  • Snow peas – 34 calories per cooked (half) cup

  • Scallions – 31 calories per 100 grams

  • Arugula – four calories per cup

  • Asparagus – 27 calories per cup

  • Baked potato – 170 calories per medium-sized potato

  • Baked sweet potato – 55 calories per small sized potato

  • Beets – 37 calories per (half) cup

  • Bell peppers – 37 calories per whole pepper

  • Cabbage – 22 calories per cup

  • Carrots – 22 calories per (half) cup

  • Cauliflower – 27 calories per cup

  • Celery – 16 calories per cup

  • Cucumber – 45 calories per whole cucumber

  • Bok choy – 9 calories per (shredded) cup

  • Broccoli – 31 calories per cup

  • Brussel sprouts – 38 calories per cup

  • Chinese cabbage – 12 calories per cup

  • Fennel – 27 calories per cup

  • Garlic – 4 calories per clove

  • Hearts of Palm – 115 calories per 100 grams

  • Leeks – 32 calories per cooked cup

  • Lettuce – 5 calories per cup

  • Kale – 5 calories per cup

  • Mushrooms – 15 calories per cup

  • Okra – 36 calories per cup

  • Onions – 32 calories per cup

PROTEIN

  • Eggs – 72 calories per (large) egg

  • Black beans – 114 calories per (half) cup

  • Deli meat – (turkey) 72 calories per three ounces

  • Teff - 128 calories per cooked half cup

  • Hummus – 80 calories per three tablespoons

  • Kidney beans – 108 calories per cooked (half) cup

  • Lentils – 115 calories per (half) cup

  • Peanut butter – (powdered) 45 calories per tablespoon

  • Refried beans – 91 calories per cooked (half) cup

  • Silken tofu – 31 calories per three ounces

  • Cod – 82 calories per 100 grams

  • Chicken breast (boneless and skinless) – 110 calories per 100 grams

  • Chicken drumstick – 75 calories per drumstick

  • Lean round steak – 168 calories per 100 grams

  • Mussels – 73 calories per three ounces

  • Oysters – 81 calories per 100 grams

  • Pork tenderloin – 143 calories per 100 grams

  • Salmon – 116 calories per 100 grams

  • Scallops – 88 calories per 100 grams

  • Turkey breast (boneless and skinless) – 111 calories per 100 grams

  • Turkey leg – 91 calories per three ounces

DAIRY

  • Cottage cheese – (low-fat) 82 calories per (half) cup

  • Milk – (skimmed) 86 calories per cup

  • Mozzarella – 71 calories per ounce

  • Parmesan cheese – 21 calories per tablespoon

  • Yogurt – (plain, non-fat) 137 calories per cup

GRAINS

  • Oatmeal – 124 calories in a cooked ¾ cup

  • Quinoa – 222 calories per cooked cup

  • Rice cakes – 35 calories per cake

  • Sandwich thins – 50 calories per half thin

  • Wheat bran – 31 calories per (quarter) cup

  • Wild rice – 166 calories per cup

  • Bulgur wheat – 76 calories per cooked half cup

  • Chestnuts – 63 calories per ounce

  • Granola – 85 calories per three tablespoons

NOODLES

  • Shirataki Noodles – 5 calories per 100 grams

  • Soba noodles – 113 calories per cooked cup

SOUP

  • Clear broth – 10 calories per cup

SNACKS

  • Dill pickles – 14 calories per large dill pickle

  • Frozen fruit bars – 30 calories each

  • Jello – (sugar-free) 10 calories per (half) cup

  • Popcorn – (air popped without butter) - 31 calories per popped cup

DRINKS

  • Tea – (no milk/sugar) zero calories

  • Black coffee – (with no sugar) zero calories

  • Almond milk – (unsweetened) 38 calories per cup