Best 20 Food With Low Calories in 2021

20 Food With Low Calories

If you want to decrease your calorie intake, eating more low calories foods is a great place to start. Here are the best 20 food with low calories.

Find Your Calorie Level

The first thing you need to determine is how many calories you need each day. The typical American diet is too high in calories, especially saturated fat, so you need to eat fewer of these. The typical American diet contains 600 calories for women and 700 for men, though if you’re sedentary, you need even fewer. To find out how many calories you should be eating, subtract your age from 200. If you’re 50 years old, you need 2,000 calories a day to maintain your current weight. Men who are five feet, eight inches tall, and 150 pounds need 2,160 calories. Continue Reading Below ADVERTISEMENT Now that you know how many calories you need, here are a few ways you can save calories and still lose weight. Section 2Choose Healthy Foods 1.

The Best 20 Food With Low Calories

According to the USDA National Nutrient Database, these are the 20 best food with  low calories for weight loss:

#1 Shirataki Noodles

These are also called konjac noodles or miracle noodles. And they are called miracle noodles for a reason. These noodles are unique in that they are very filling but very low in calories.

There are only 20 calories in an eight-ounce serving. Meanwhile, an equivalent amount of normal pasta can “cost you” the maximum amount of 300 calories. On top of that, the calories come in the form of insoluble fiber.

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When you eat insoluble fiber, you take in fewer carb calories than other types of carbohydrates, such as soluble fiber and starch. This is because this type of fiber is not completely absorbed.

To be precise, humans only absorb about 1.5 calories per gram of insoluble fiber, compared to 4 calories per gram if you instead ate a regular carbohydrate source (filled with starch or sugar).

This means that for an eight-ounce serving of shirataki noodles, you effectively consume only 7.5 calories. This effectively makes shirataki noodles one of the simplest carbohydrates for weight loss and management.

#2 Thin Rice

Another carbohydrate that is similar to shirataki noodles is thin rice and can be used as a substitute. It contains only 7 to 9 calories for every 100 g serving.

To put this in perspective, the same amount of brown rice will give you a little over 110 calories. Thin rice is also gluten-free and made with non-GMO konjac flour. This is the same ingredient used in shirataki noodles. But you can eat it as rice, which may be more suitable for some meals.

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And the good news is that the texture and consistency of the product are very similar to regular rice. Since most vegetables are also very low in calories, it may not be a bad idea to try steaming some vegetables and serving them with thin rice for an almost calorie-free meal.

This effectively makes shirataki noodles one of the simplest carbohydrates for the weight you should know that there also are many claims about konjac root having appetite-suppressing effects. Unfortunately, more studies are needed to verify this. But if it actually helps suppress appetite on top of being low in calories, it can actually aid in fat loss even more, especially if you find yourself hungry throughout the day.

#3 Cucumber

Cucumbers are very low in calories and high in water content, which helps fill you up. In fact, 97 percent of cucumber is water and 100 grams of cucumber contains only 15 calories. This makes it easy to add cucumber to your diet without increasing your caloric intake too much.

On top of this, research indicates that cucumbers may help reduce and control blood sugar levels, which may help reduce hunger caused by erratic blood sugar levels. To lose weight, you should eat cucumber without peeling. This is because it will increase the amount of fiber, which will help keep you feeling full, and the skin contains a lot of vitamins and minerals.

#4 Sugar-Free Jell-O

Another best food with the lowest calories is sugar-free Jell-O. This delicious snack contains only 5-10 calories and can help satisfy your sweet tooth without increasing your caloric intake.

Apart from the low-calorie count, it contains gelatin which helps in reducing hunger and increasing the feeling of satiety. There are also brands that do not contain any preservatives, and you can easily take them with you if you buy the Jell-O pouches.

#5 Zucchini

Zucchini is not only made up mostly of water but it can also be used to replace one of the highest-calorie carbs: pasta.

All you need is a spiralizer, and you can pretty easily crank up some zucchini noodles that can be used in many delicious low calories meals.

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For example, an easy option is to cook them, add salsa and a little Parmesan cheese. Plus, there are many other low calories options, like pesto zucchini pasta, that will blow your mind. Zucchini contains only 17 calories per 100 grams. Meanwhile, the same amount of pasta has 131 calories and is far less filling.

In addition, like cucumbers, research indicates that zucchini may help reduce and control blood sugar levels, which may be beneficial for controlling appetite.

#6 Pickles

Speaking of cucumber, our next meal is pickles. An entire cup of pickles has only 17 calories, and a medium-sized pickle has only 1 gram of carbs.

Since pickles are fermented in salted water, they provide a unique flavor to your diet. And there are many varieties. For example, if you’re craving a sweet flavor, you can get Bread-and-Butter Spears without the added sugar. They’ll only give you 5-7 calories per spear.

One thing you want to be careful of with these is the high amount of salt as it can lead to bloating. But, unless you need to look your best very soon, the water weight can be easily taken off afterward.

#7 Watermelon

This is one of my favorite fruits. And even though watermelon doesn’t have zero calories, there are still very few of them for a typical fruit. It contains only 30 calories per 100 grams (about 2/3 of a cup). This makes watermelon an excellent food for weight loss.

For example, one study found that if overweight people ate two cups of watermelon daily, they generally consumed fewer calories than they would otherwise lose fat over time.

On the other hand, if the overweight participants consumed the same number of calories as the cookies, they would feel much less full, which would make them eat more and gain fat.

This led the researchers to conclude that eating watermelon daily can help reduce body weight, BMI, and blood pressure.

A big reason why watermelon is excellent for weight loss is that, as the name implies, it contains a lot of water – 92 percent, to be exact.

This high water content causes stretch receptors in your abdominal wall to activate which send signals to your brain that your stomach is full, leading to a reduction in caloric intake.

#8 Salad

Another green vegetable that is made up of 96 percent water is lettuce. There are all kinds of lettuce, but what they have in common is that they are all very low in calories.

Each 100-gram serving of lettuce only provides an average of 17 calories, making it an excellent food for controlling your appetite and supporting weight loss.

Now, if you want to choose the lettuce variety with the lowest calorific value, you can go for butterhead lettuce or red leaf lettuce. Both contain only 13 calories per 100 g serving.

#9 Chewing Gum

I know that chewing gum is technically not food, because you don’t swallow it. But if you’re looking for a way to reduce cravings between meals, consider sugar-free chewing gum, which typically contains less than 5 calories per piece.

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Research from the University of Rhode Island showed that people who chewed gum consumed 68 fewer calories at lunch, and they didn’t compensate by eating more later in the day. Chewing gum also helped study participants satisfy their cravings and resist high-calorie snacks.

Just keep in mind that there are so many delicious chewing gum flavors out there now, and you definitely won’t be doing yourself any favors by eating an entire pack of gum all at once if you’re not careful.

#10 Celery

Ajwain is a super low calories vegetable that is often used as a snack while dieting. Once again, celery has very high water content. It is made up of about 95 percent water and contains only 14 calories per 100 grams.

Interestingly, in addition to aiding in weight loss, it may provide additional benefits for men. For example, one study found that supplementing with celery leaf extract increased sperm production, which is beneficial for fertility.

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On top of that, data indicates that celery may help you control blood pressure, possibly because it contains nitrates. It can also help with one of the major side effects of high blood pressure which is erectile dysfunction.

#11 Diet Soda

Moving to low calories drinks. For some time many nutritionists believed that diet soda was bad for weight loss, even though it was virtually calorie-free. This was because artificial sweeteners were believed to increase appetite along with sugar.

But recent data has shown that some artificial sweeteners may actually be beneficial for weight loss.

For example, one study compared the effects of freshwater and water with zero-calorie artificial sweeteners.

They aimed to see how each of these would affect weight loss over a 12-week period. They followed for a full year to observe the weight trends of the participants.

The results showed that the sweetener group lost more fat and reduced it during maintenance. And contrary to what you might expect, the sweetener group was less hungry overall and had better dietary compliance during the diet. This showed that sweeteners might be an efficient tool for weight loss and maintenance.

But other than weight loss, what effect do these sweeteners have on your health? In general, artificial sweeteners are not harmful as long as you do not take more than the maximum recommended amount, as shown by a wide range of studies.

The only controlled studies that have been able to find side-effects, after these theories emerged, were studies on animals that would consume more sweeteners than any sensible person, often 100 or 1,000 more than the maximum recommended daily amount. times higher.

#12 Bok Choy

Next, Next, I would like to offer you another great, virtually calorie-free, vegetable – bok choy. It is a Chinese white cabbage variety that belongs to the cruciferous category along with vegetables such as kale, Brussels sprouts, and broccoli.

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Bok choy is made up of about 95 percent water and contains only 13 calories per 100 grams. it’s also an excellent addition to soup. The soup itself scores low in calories while also scoring high in regards to filling your stomach.

#13 Radish

Moving on, we have a vegetable that isn’t actually green, but it is still one of the best calorie-free foods out there – radishes. Radish is rich in potassium, vitamin B6, and vitamin C. They are 95 percent water and contain about 16 calories per 100 grams. They also contain some fiber and are great for your teeth, gums, nerves, hair, and nails. Throwing them in a salad can help add some flavor without the extra calories.

#14 Walden Farms Calorie-Free Dressing

Many of the foods we’ve covered thus far are water-rich vegetables like cucumbers, zucchini, lettuce, celery, bok choy, and radishes.

So, what would be a better nearly calorie-free meal or appetizer other than a salad? Well, one addition that often turns a low calories salad into a calorie-laden disaster is the dressing that goes with it. Salad dressings often contain high amounts of oils which can significantly increase the calorific value of any food. Fortunately, there are options at your disposal.

They offer a wide range of dressings, including calorie-free French dressing, bacon dressing, balsamic vinaigrette, raspberry vinaigrette, and more. Just keep in mind—if you put a ton of dressing in your salad, you’ll still be adding calories. Remember that the “calorie-free” label is based on the size indicated on the bottle. So feel free to add some, just don’t pour the whole bottle into your salad.

#15 Hyacinth

Watercress is another great vegetable that can be added to your salads as well. Like other vegetables, it also contains 95 percent water.

It also contains nitrates, and we have already mentioned the benefits that these provide for blood pressure, but dietary nitrates can help improve exercise performance by relaxing blood vessels and increasing nitric oxide levels.

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It helps to improve blood flow and oxygen delivery to the muscles. Also, for dieting purposes, it doesn’t hurt that watercress contains only 11 calories per 100 grams.

#16 Super Low Calories Spices

Next, I want to mention some super low calories condiments that will add flavor while helping with fat loss.

Mustard has only 3 calories per packet, or per tablespoon. Frank’s Red Hot, or most hot sauces in general, has almost zero calories. Horseradish sauce has only 6 calories per tablespoon.

Salsa has only 4 calories per tablespoon. Heinz Reduced Sugar Ketchup has only 1 gram of sugar and 5 calories per tablespoon. Soy sauce has only 9 calories per tablespoon and about 1-2 grams of protein. So these are all super low calories and flavorful spices that you can add to your meals.

#17 Kiwi

Kiwi fruit – Another fruit that is low in calories and great for fat loss. Each unit will give you an average of only 42 calories and 2.1 grams of those calories are in the form of dietary fiber. Many people complain of feeling hungry in the evening. And if you’re on a diet, those cravings can be so severe that it becomes difficult to sleep. Research shows that eating kiwis before bed can help you fall asleep.

For example, in one study where participants ate two kiwifruits an hour before bedtime every night for four weeks, researchers found that they fell asleep faster, experienced better sleep quality, and slept longer. They concluded that “kiwifruit may help people fall asleep and stay asleep”.

#18 Tomato

Tomato is a fruit that is often confused with a vegetable. Tomatoes are also made up of 95 percent water, and even though many people avoid them when dieting, they contain only 18 calories per 100 grams.

Tomatoes are also one of the best sources of vitamin C and beta carotene, both of which support heart health. They’re also great for your eyes, skin, and immunity, as they’re packed with lycopene as well as a group of vitamins including vitamins K, B1, B2, B3, B5, and B6.

#19 Tomato Soup

Tomato soup can be excellent on diets because it is very effective in satiating hunger as it takes up a lot of space in the stomach without expending too many calories. Of course, it depends on where you get the tomato soup or how you make it.

While there are some good pre-made tomato soups in the supermarket, many of them contain additions that increase the calories. So ideally, you’ll want to build it yourself instead. The best news is that it’s really easy.

Start by adding 500 grams or about 17 ounces of canned, whole tomatoes to the juice and add a chicken stock cube. Then, bring it to a boil in a big saucepan or pot.

Once it boils, sprinkle with seasonings like stevia and garlic to improve the flavor. that’s all there is to it. You will now have a bowl of soup that contains only 59 calories.

#20 water

Last but not least, water is the best calorie-free drink. Not only does water contain 0 calories, but it can also help reduce appetite and aid in weight loss. Research shows that people who drink water frequently take in 9% fewer calories on average. The data also shows that drinking water before a meal is particularly beneficial.

One study found that drinking 500 milliliters of water, or about 17 ounces, 30 minutes before breakfast reduced total calorie intake by 13 percent. Therefore, try to drink a glass of water almost every time you eat one or more calorie-free foods. You’ll want to make sure you’re keeping up your healthy habits, like drinking water. Even though water is zero calories, people often forget to drink as much water as they should. So what’s the best way to remember to drink more water? If you want to reduce your water intake, the best way to do this is to try consuming your water with foods that make you feel full, like these green foods.


Calories are useful for counting, but calories are not everything. Each food in your diet can affect your metabolism and energy levels in subtle ways. No single food should make up a significant part of your diet. Each one should provide an important nutritional benefit, but can have little or no caloric impact. Be realistic. No single food will make a huge difference to your metabolism or your weight loss goals. Slow down when eating. Instead of thinking about stuffing your face, try taking a small portion of your meal at a time and enjoying it. If your goal is to eat fewer calories, do so in a variety of ways. Swap your standard breakfast for a smoothie made with low calories protein, for example.


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