Top 30 Low Fat Foods Under 50 Calories

When you are trying to lose weight, it is very important to be more physically active and always limit your daily calorie intake. You need to change your lifestyle, stop unhealthy habits and practices and have an ideal diet that consists mainly of nutritious low-calorie foods. These nutritious foods are very low in calories but loaded with essential vitamins and minerals. They are the ideal ingredients for your lunch, dinner, or snack meals, especially if you are serious about trimming down your weight. Here is a list of the top 30 low fat foods that contains only 50 calories and below.

Collard GreensCollard Greens

One cup of cooked Collard Greens contains only 49 calories. This nutritious vegetable is an excellent source of calcium, manganese, niacin, iron, potassium, omega-3 fatty acids, copper, folate, vitamin A, C & E, and B vitamins. It is also very rich in vitamin K, providing 1,045% of the recommended daily intake in just one cooked cup. Some of the nutrients in Collard Greens have anti-cancer properties, along with powerful antioxidants like vitamin C.

Brussels SproutsBrussels Sprouts

One-half cup of Brussels Sprouts contains only 28 calories, which is amazingly low. The best thing about this vegetable is that it has high amounts of phytonutrients that can fight cancer. It is also a great source of valuable nutrients such as dietary fiber, vitamin B6, manganese, folate, copper, choline, vitamin B1, phosphorus, potassium, and omega-3 fatty acids. Nutritionists consider Brussels Sprouts as a superfood because it contains higher amounts of glucosinolates than broccoli, kale, and cabbage. Since they are rich in dietary fiber and low in calories, it will fill you up longer, which is always a big factor if you are trying to lose weight.


One-half cup of Cantaloupe contains only 30 calories. It is a popular type of melon in the US and tropical countries in Asia. It is very low in calories because of its high water content. Cantaloupe offers an amazing 100 percent of your vitamin A daily recommended intake. It is also very rich in vitamin C and beta-carotene. It is a good source of fiber, potassium, and B vitamins such as B1, B3, B6, and folate.


One medium-sized carrot contains only 35 calories. Carrot is known for its high levels of vitamin A and beta-carotene for clearer and healthier eyesight. It also contains generous amounts of nutrients such as vitamin K, potassium, fiber, and loads of antioxidants. You can eat it raw or cooked, they are both good for your health. The vitamin A in carrots is also very effective in improving your skin condition. The antioxidants in carrots attack the free radicals that cause wrinkles, blemishes, and other signs of skin aging.


1 medium peach contains about 38 calories. Make sure you are eating fresh peaches and not the canned ones. Canned peaches may contain a lot of sweeteners and additives that may only lessen its nutritional value. Peaches are very rich in essential nutrients such as phosphorus, zinc, potassium, calcium, iron, magnesium, manganese, and copper. The phenolic compounds in peaches are beneficial in protecting you from heart disease, cancer, and diabetes. They are also a good source of dietary fiber and they are definitely low in cholesterol or saturated fat.


One cup of raw spinach can provide you with only 7 calories. Spinach is definitely a great addition to your dishes because it is highly packed with vitamins and minerals but not heavy on the calories. It contains essential nutrients such as folate, manganese, vitamin A, vitamin K, vitamin C, vitamin E, Vitamin B2 and B6, copper, iron, choline, protein, and zinc. This green leafy vegetable is known for lowering the risk of heart disease, cancer, and osteoporosis.


One medium-sized tomato contains only 22 calories. You can eat two tomatoes and it would still be less than 50 calories. Tomatoes are known for its high level of lycopene and other antioxidants that can fight and prevent cancer. Some of the essential nutrients that you can receive from tomatoes include vitamin C & K, biotin, potassium, copper, molybdenum, dietary fiber, manganese, beta-carotene, niacin, vitamin B6 and vitamin E. The antioxidants in tomato can neutralize harmful free radicals that can damage vital cells in the body.


One cup of asparagus contains about 20 calories. Asparagus is a great source of pantothenic acid, zinc, calcium, magnesium, selenium, dietary fiber, and protein. In terms of vitamins, asparagus is rich in vitamin A, C, E, K, and B6. Other minerals contained in asparagus include manganese, copper, phosphorus, and iron. Asparagus can help you lose weight because it suppresses your appetite and it is very filling. This vegetable is also known as an anti-cancer food because of its rich amount of antioxidants.

Green BeansGreen Beans

One cup of raw green beans can provide you with only 36 calories. Green beans are not just low in saturated fat and cholesterol, it is also low in sodium, which makes it a very healthy vegetable to eat regularly. It also provides a healthy dose of vitamin A, C, K, B6, and folate, as well as essential minerals such as calcium, phosphorus, potassium, iron, magnesium, dietary fiber, riboflavin, thiamin, and protein. This is a versatile vegetable that can be added to so many dishes and it is a perfect food for losing weight.


Arugula offers only 4 calories per one cup because it is amazingly low in saturated fat and cholesterol. It is also densely packed with fiber, potassium, protein, niacin, thiamin, calcium, iron, zinc, phosphorus, and vitamins A, C, and K. It is a perfect addition in your salad dishes, soups, and any recipes where you can deliciously mix this vegetable. There is strong evidence that arugula can improve sexual health by blocking toxins that affect and dampen your libido.


Broccoli contains about 31 calories per cup. Broccoli always makes the list of the healthiest vegetable because it is not only low in calories, but it also has high levels of fiber and antioxidants. The antioxidants in broccoli are known to lower the risk of breast cancer and colon cancer. Broccoli is rich in vitamin C, folate, and beta-carotene, which can strengthen your immune system. It is a good source of dietary fiber, choline, copper, potassium, zinc, iron, calcium, niacin, selenium, manganese, phosphorus, and vitamin A, B1, B6, and E.

Broth SoupBroth Soup

The broth is always the go-to food for people who want to nourish their body without adding more calories. One cup of broth contains only about 10 calories. These nutritious broths can be beef, chicken, vegetable, or seafood, which you can upgrade by adding healthy vegetables and lean meat. You can consume a lot of broth, which is very filling while maintaining a minimum calorie count. However, some broths are high in sodium, so it is better to be careful with your portion sizes.


Cabbage offers an amazing 22 calories per cup. Cabbage is a common and humble vegetable that we often see in so many dishes, but only a few know that it is included in the top low fat foods. Aside from being zero in fat and cholesterol, it contains powerful phytonutrients that can stop the development of cancer. Purple cabbage is a great addition to your regular diet because it contains anthocyanins that promote cellular repair and also lowers the risk of cancer. Other nutrients included in cabbage are vitamin C, B6, and K, dietary fiber, potassium, manganese, copper, and folate.


Lettuce offers only 5 calories per cup. This means you can literally eat a lot of lettuce and you would never gain an ounce of weight. The essential vitamins and minerals found in lettuce are iron, calcium, phosphorus, zinc, thiamin, riboflavin, folate, niacin, and vitamin A, C, E, K, and B6. Green leaf lettuce is higher in vitamin C and K than romaine and butterhead lettuce. It is recommended to choose the dark green or purple variety to get the most nutrients.


One-half cup of boiled cauliflower provides about 14 calories. Cauliflower is an excellent source of phytonutrients that can lower the risk of cancer. This cruciferous vegetable is rich in vitamin C and folate, as well as vitamin K, riboflavin, niacin, fiber, phosphorus, potassium, magnesium, manganese, and vitamin B6. Just one serving of cauliflower contains 77% of the recommended daily intake of vitamin C. You can eat it steamed, mashed, or just enjoy it raw.


One-half cup of beets only contains about 37 calories. Beets are sweet but surprisingly have low-calorie content. It is rich in antioxidants, which can lower the risk of cancer, and other nutrients such as fiber, potassium, folate, iron, vitamin C, vitamin B6, phosphorus, and magnesium. Beets are helpful in reducing the risk of heart disease. The red color of beets comes from betanin, which is also a powerful antioxidant. Beets are an excellent option if you want to boost the nutrient value of your salad and pasta dishes without putting more calories.


One cup of mushrooms has a total of only 15 calories. Some of the nutritious varieties of mushrooms available in the grocery are shiitake, Portobello, white button, and maitake. All of these mushrooms contain antioxidants that can boost your immune system, as well as other essential nutrients such as vitamin C, vitamin B6, vitamin D, thiamin, riboflavin, dietary fiber, iron, folate, zinc, manganese, potassium, phosphorus, selenium, and copper. Shitake mushroom contains lentinan, which can help lower the risk of cancer.


You get only 4 calories when you consume 1 cup of watercress. Low fat foods, such as watercress, can be eaten in bigger portions without worrying about gaining weight. It is a great source of protein, pantothenic acid, folate, copper, potassium, phosphorus, manganese, magnesium, vitamin A, C, E, and K, thiamin, and riboflavin. Watercress contains sulforaphane, which lowers the risk of so many diseases. Studies reveal that eating this cruciferous vegetable can give you protective benefits against lung cancer.


One cup of zucchini contains about 4 calories. Zucchini is very rich in vitamin A and C, and manganese. It is also a great source of dietary fiber, folate, magnesium, potassium, phosphorus, and copper. Zucchini has more potassium than a banana.


Eating one cup of diced turnips can provide you with only 34 calories. This is a root vegetable that is very high in vitamin C and fiber. A 100-gram portion of turnips contains about 21 mg of vitamin C or 35 percent of the recommended daily intake. You can puree them or slice them to be added to delicious stew dishes. It is a good source of calcium, vitamin B6, manganese, potassium, omega-3 fatty acids, and phosphorus.


One cup of kale will provide you with only 5 calories, which means you can eat big portions without worrying about fat gain. Kale is considered as a superfood because it is rich in phytonutrients that can lower the risk of cancer. Studies discovered that kale has the ability to neutralize and stop cancer-causing substances that may lead to breast cancer. It is also an excellent source of vitamin A, C, K, and B6, dietary fiber, protein, magnesium, iron, folate, phosphorus, potassium, calcium, copper, and manganese. Kale can help boost digestive health by promoting regularity and reducing the incidence of constipation.


Eating one apricot will only give you 14 calories. They may be sweet but they are among the top low fat foods that you can include in your regular diet. Apricots are a great source of vitamin A, vitamin C, dietary fiber, copper, and potassium. It can be eaten dried or fresh, and both are still a good source of fiber that promotes digestive health. It also helps in breaking down the fatty acids quickly, which is good for your digestion. You can try dried apricots, which can reduce your hunger pangs for several hours. Dried apricots are one of the best foods if you want to lose weight.


One clove of garlic has only a total of 4 calories. Garlic is so rich in essential nutrients, which makes it a must-have in everyone’s kitchen. Garlic is known to prevent colds, urinary tract infection, and even cancer. Thanks to its strong antimicrobial properties, it can fight a variety of diseases and illnesses. Some of the nutrients found in garlic are vitamin B6, manganese, copper, vitamin C, vitamin B1, calcium, phosphorus, and selenium. If you want to get the most health benefits out of your crushed or chopped garlic, let it sit for around 10 minutes before cooking it. This will retain most of the sulfur compounds in garlic that fight cancer.


One cup of chopped pumpkins contains 30 calories. It also provides you with loads of vital nutrients such as potassium, beta-carotene, and vitamin A, C, and E. Pumpkin promote cardiovascular health since it can help reduce high blood pressure and hypertension. The bright color of pumpkin means that it is loaded with beta-carotene that acts as a strong antioxidant, which can boost your immune system and promotes good eyesight and glowing skin.


One cup of radish contains about 19 calories. Radish is an ideal low-fat food that is rich in folic acid, potassium, sulfur compounds, and loads of antioxidants. Radish is a root crop that has different shapes and colors such as red, white, purple, and black. They can also be eaten raw, cooked, or pickled.


Celery is very low in fats because it only contains 16 calories per cup. You can eat a lot of this healthy vegetable for only a few calories. It is packed with fiber, vitamin A, vitamin C, and folate. It is also an excellent source of molybdenum, vitamin K, potassium, manganese, and pantothenic acid.


Consuming one-half cup of berries can provide you with 32 calories and loads of essential vitamins and minerals. Strawberries, raspberries, and blueberries contain high amounts of antioxidants that can boost your immunity. They also have anti-inflammatory properties that can lower the risk of heart disease and cancer. Wild blueberries contain the highest amount of antioxidants among all the fruits.


One cup of fennel contains 27 calories. Fennel is a delicious and crunchy vegetable that can help reduce belly fats and treat coughs and flu. It is an excellent source of fiber, which promotes digestive health. Other nutrients included in fennel are vitamin C, potassium, manganese, phosphorus, and folate.

Bell PeppersBell Peppers

One medium-sized bell pepper can provide you with only 30 calories. It doesn’t matter what color of bell pepper you choose, they are all packed with essential nutrients such as potassium, lycopene, folic acid, vitamin A, vitamin C, vitamin E, niacin, dietary fiber, and molybdenum. It is interesting to note that sautéed bell peppers contain higher amounts of vitamin K compared to the raw peppers.


You can eat bigger portions of cucumber because one-half cup only provides 8 calories. Most of the low fat foods have high water content, and cucumber is one of them. Cucumber is great for hydration and keeps you feeling full longer. Cucumber is a good source of potassium, copper, vitamin C, manganese, biotin, magnesium, phosphorus, and vitamin B1.

Top 30 Low Fat Foods Under 50 Calories