Top 20 Low Calorie Foods
Low-calorie foods are a vital part of any weight loss program. The key is to have fewer calorie intake each day while sticking to a more active and healthier lifestyle. These low-calorie foods are not just low in fats and cholesterol, they are also loaded with essential vitamins, minerals, antioxidants, fiber, protein, and more. Here are 20 top low-calorie foods that are filling, delicious and very easy to cook.
A medium-sized apple, which is about 180 grams, contains around 85 calories. If you’re going to eat 100 grams of chopped apples, it will provide you around 52 calories. This is a great snack for people trying to lose weight. It is not only low in calorie, but it is also very filling. It is one of the few fruits that contain pectin, which is a substance that will help you feel fuller for a long period of time. Plus, when eating apples, you chew a lot, and it takes longer to consume, which tricks the brain into thinking that you’re already full. Apples are a versatile fruit since they can be mixed in a variety of dishes. You can add them to your salads or include them in your oatmeal or yogurt. You can be sure that you will still have a healthy and low-calorie meal by adding apples to your dish.
100 grams of oatmeal can provide you with about 68 calories. Oatmeal is an ideal breakfast food for losing weight because it is loaded with both soluble and insoluble fiber. Aside from being low in calories and rich in fiber, it also has high levels of iron, potassium, calcium, vitamin A, vitamin B-6, and magnesium. Eating oatmeal in the morning can help you avoid overeating. The soluble fiber in oatmeal forms into a gel that stabilizes your blood glucose level and lowers cholesterol. It is rich in fiber and it absorbs a lot of water, which helps to eliminate your hunger pangs. When buying oatmeals, choose the ones that are minimally processed and don’t go for the instant oatmeals.
Eating 100 grams of strawberries can provide you with only 33 calories. One cup of strawberries can yield about 49 calories, which is still very low. You can eat a whole pound of this delicious and succulent fruit for roughly the same calories as in a half a cup of vanilla ice cream. Strawberries are high in fiber, vitamin C, and other powerful antioxidants that keep you healthy and strong against diseases. A study in recent years discovered that eating plenty of berries and other fruits rich in antioxidants can lower the risk of cardiovascular diseases because they can help improve blood cholesterol levels.
One-half cucumber can provide you with about 22 calories. Cucumber is 95 percent made up of water, which makes it the perfect low calorie food. Cucumber is great for hydration and keeps you feeling full, so you are less likely to eat more. Plus, cucumbers are a great source of phytonutrients that provide antioxidants, anti-cancer, and anti-inflammatory benefits to your body. It contains minerals that can boost skin health such as potassium, magnesium, and silicon. It can help you flush out harmful toxins in your body and aids in weight loss.
Chicken breast, without the skin, is the part that has the least calories. 100 grams of chicken breast can provide you with only 100 calories. Consuming chicken breast will require your body more energy to digest it, thus, helping you to burn more calories. If you are trying to lose weight but you can’t stay away from meat, your best option is to go for chicken breast.
Mushrooms will provide you with a mere 25 calories per 100 grams. The small mushroom variety only has 2 calories for each one, which means you can eat a dozen without worrying about the calorie count. Since they have a dense chewy texture with earthy flavor, they work perfectly as a meat substitute. They can be added to hundreds of lunch and dinner recipes, giving more flavor and nutrition to your meals.
Soups and Broths
A 100-gram broth or soup contains about 267 calories. Beef, fish, or chicken broth can provide you about 30 to 40 calories per cup, while vegetable broth contains only about 12 calories. Studies show that people, who frequently include broth or soup in their regular diet, were able to consume fewer calories during their mealtime. You can even improve your broth by adding more fiber-rich vegetables to help you eat less.
One cup of raw spinach contains about 7 calories. You would need to consume about 15 cups of spinach just to get at least 100 calories. Spinach is very rich in calcium, vitamin K, potassium, phosphorus, selenium, and zinc. It also contains high levels of vitamin A, C, & E, vitamin B6, folate, protein, fiber, and manganese. According to one study, spinach contains special hormones that allow muscle tissues to self-repair at a faster rate.
One rice cake contains about 35 calories. They are a crunchy and very filling snack that will surely satisfy you. Rice cakes are made from puffed brown rice that contains high levels of carbohydrates, which will provide you more energy. Steer clear from the flavored rice cakes because they contain a lot of sugars and other unhealthy ingredients.
Shrimp is a delicious, low-calorie shellfish that is rich in proteins and other essential vitamins and minerals. You can get 83 calories in ten large pieces of boiled or steamed shrimp. In fact, you can eat 16 large shrimps and still have fewer calories than eating a 4-ounce chicken breast. Aside from a healthy dose of protein, shrimp is also rich in vitamin D, omega-3 fatty acids, and selenium. Choose the wild-caught shrimps because they are low in pesticides and chemicals.
Aside from shrimps, you can also find these delicious scallops in the list of low-calorie foods. Four to five pieces of large scallops or 100 grams of scallops can offer 111 calories. Plus, it contains a lot of protein, selenium, and vitamin B12 that reduces the risk of cancer.
If you really want an inexpensive fish that is low in calorie but high in proteins, you should definitely choose flounder. 100 grams of raw flounder contains only 70 calories. This whitefish is also very rich in high-quality protein. One serving of flounder is enough to provide you with half of your recommended daily intake of selenium and vitamin B12.
One cup of chopped broccoli contains about 31 calories. A single stalk of broccoli also contains 3 grams of protein and a rich dose of calcium, manganese, phosphorus, potassium, iron, and magnesium. This cruciferous vegetable also contains high levels of vitamins A, C, & K. Plus, consuming one cup of broccoli will require about 80 calories to digest, which means that you are burning a lot of calories in the process.
If you don’t like broccoli, then you can try asparagus. This peppery green vegetable contains only 5 calories per cup. It may be low in calorie but it is a powerhouse when it comes to essential nutrients such as vitamin K, which strengthens your bones. Just like other leafy vegetables, arugula is also rich in antioxidants that can lower the risk of cancer and other diseases.
Pork tenderloin is a meat that wouldn’t add a lot of calories to your meal. It contains 92 calories per 3 ounces. It is rich in thiamin, which is a B vitamin that helps your body to convert food into energy. Plus, 3 ounce serving of pork tenderloin offers about 18 grams of protein.
One-half cup of lentils contains about 115 calories. It is a complete food because it contains protein for building muscles, fiber for digestive health, and a long list of essential vitamins and minerals to improve your overall health.
100 grams of red tomatoes offer 18 calories. They are an excellent source of lycopene, which can protect your skin against free radicals that cause premature skin aging. Lycopene also lowers the risk of cancer. Cooked tomatoes have a more concentrated lycopene level, which means that tomato sauce and tomato ketchup are also a great source of lycopene.
3 ounces of mussels contain 73 calories. Aside from being low in calories, they are an excellent source of omega-3 fatty acids. Studies discovered that omega-3 fatty acids can help improve your workout performance because it promotes better blood flow that delivers oxygen to the muscles.
One cup of raw cauliflowers contains about 25 calories. The florets of this vegetable contain isothiocyanates, which can protect you against prostate cancer. Cauliflower is also a great source of vitamin C since one serving already contains about 77 percent of the recommended daily intake. Other nutrients in cauliflower include vitamin K, thiamin, protein, riboflavin, phosphorus, magnesium, fiber, vitamin B6, and potassium.
Bok Choy or Chinese cabbage contains 13 calories per 100 grams of serving. With this low level of calorie, it deserves a spot in the low calorie foods list. Bok Choy contains a potent cancer-fighting compound called indoles, as well as other powerful nutrients such as potassium, beta-carotene, and folic acid. One study discovered that beta-carotene has the ability to reduce the risk of lung and bladder cancer.