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Healthy Food With Low Calories

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Most of the food we eat is filled with calories, bad fat etc. These foods end up adding more fat to our system, which is why I have compiled some food with low calories to help you lose some pounds.

Weight gain happens when you eat foods that are high in calories. Just like you lose weight when you consume foods low in calories content.

If you’ve got plans about losing some weight, then you’ve got to focus on what you eat. You will have to focus on eating foods that are low in calories. Lots of people think that the only way to lose weight is by fasting or by skipping meals, but it is not very sustainable, instead, you will develop ulcer.

Rather than skipping meals, you should try to eat food with low calories. Basically, almost everything we eat has some amount of calories, but there are some foods that contain fewer calories than others, and those types of foods should be eaten more often if you plan to lose some weight.

In this article, I have listed out some food with low calories that you can find. Some of these foods contain almost zero calories.

About Lossing Weight

Losing weight simply involves your body burning more calories than it has consumed. Calories are the amount of energy that is found in foods and beverages. When it is consumed, this energy is being used to fuel lots of biological processes that occur right inside the body system.

Because we are all different in body size and age, so does the calorie requirements the body needs differ. The activity of the day is also very important.

For people who have excess fat in their body, the fail-safe is a guaranteed method that helps to get rid of the fat by making the body burn more calories than it consumes in the meals they eat daily.

Where most people fail with this method is when they try to go on extreme diets that restrict them or starve them to lose weight. Some people eat as little as just one meal in a day, on a daily basis for weeks or months, and they end up getting stomach ulcer.

You may have noticed that when you starve yourself, you lose weight fast. The truth is that you can’t starve yourself forever, you have to go back to eating again. When you start eating again, you will gain back that fat quickly. But instead of starving yourself to death, in the name of losing weight, I have listed food with low calories you can eat, even if it is up to 4 times daily and still lose weight.

The secret to weight loss is just for you to eat some of this food with low calories. You just have to eat fat burning foods that are super low in calories that will enable your body to burn more calories than you have consumed making weight loss much easier.

Food With Low Calories

In no particular order or category, here are the food with low calories.

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1. Shrimp


Healthy Food With Low Calories

With less than 85 calories per serving, shellfish is a protein choice that is suitable for a diet. They’re also excellent for increasing your protein consumption, which will make you feel satiated for longer.Additionally, one of the greatest foods for iodine, a vital mineral for healthy thyroid function, is shrimp. However, because they do contain some cholesterol, it’s advisable to consume them in moderation.. This food is low in calories and good for your weight loss journey.


2. Okra

food with low calories

Okra is another widely popular vegetable. It is usually consumed in the form of okra soup. Okra is a food with low calories. It is a good source of minerals, fibre, antioxidants, and vitamins. Okra soup is one of the best food with low calories for weight loss. Okra’s helps to remove toxins from the body.

According to research by the U.S. Department of Agriculture (USDA) National Nutrient Database, a cup of raw okra, weighing 100 grams (g) contains the following:

  • calories = 33
  • calcium = 82mg
  • fat = 0.2g
  • carbohydrate = 7.5g
  • sugar = 1.5g
  • vitamin A = 36mcg
  • vitamin B6 = 0.215mg
  • vitamin C = 23mg
  • vitamin K = 31.3mg
  • potassium = 299mg
  • sodium = 7mg
  • thiamin = 0.2mg
  • magnesium = 57mg
  • protein = 1.9g
  • fiber = 3.2g
  • folate = 60mcg

Okra is not only a food with low calories, it also gives the body some iron, lectin ( reduces the risk of certain cancers), niacin, phosphorus, and copper and being a good source of fibre, improves digestion, whilst keeping you satisfied for a long time, thus minimizing your food cravings.

3. Flounder


Healthy Food With Low Calories

Flounder fish is a food with low calories. Fish is a wonderful foundational food for diets aimed at weight loss, and flounder is among the fish with very low calories, a cooked fillet having only 109 calories. Eat at least 8 ounces of seafood per week, as advised by the Dietary Guidelines for Americans, and pair it with a hearty dish of veggies for a nutrient-dense dinner.

4. Oats


Healthy Food With Low Calories

Oat is a food with low calories and it is also very satisfying. Oat is rich in fibre a, which fills you up for a longer time and also promotes regular bowel movements. It simply means that after eating oat, you would not feel hungry as often as you do after eating oats. Oats are also very nutritious as it contains loads of other nutrients, including zinc, protein, selenium, iron, carbohydrates, and more. 

Oatmeal as a delicious and healthy breakfast or dinner option, it can also lower blood sugar levels and reduce the risk of a heart disease and cancer.


5. Potatoes


Potatoes is also a food with low calories. They are healthy food for weight loss because they contain fewer calories than other foods. Potatoes is ranked as one of the most filling food, which means eating them would keep you full and also keep hunger away most of the time. The best way to eat potatoes is by boiling or mashing it, instead of frying it to eat them as chips.

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6. Greek yogurt


Healthy Food With Low Calories

When compared to ordinary yogurt, Greek yogurt is noticeably thicker and usually contains more protein. For breakfast, Greek yogurt is a fantastic choice of food with low calories. Additionally, it’s a well-liked afternoon snack that will keep you full until your next meal.

Women ate a 160-calorie yogurt snack with low, moderate, or high protein in one 2013 trial. The high-protein Greek yogurt eaters felt satisfied for the longest, had less appetites, and ate dinner later.

7. Cowpeas


Healthy Food With Low Calories

Protein reduces the level of ghrelin, a hormone that is responsible for stimulating feelings of hunger. Cowpeas is a food with low calories because of its content of protein and soluble fibre, adding cowpeas to your diet is a great way to boost weight loss.


8.  Egg


Healthy Food With Low Calories

Egg is a low calorie food that is rich in protein which boosts metabolic activity and increases feelings of fullness. Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. If you want to lose weight, eat eggs as part of a healthy breakfast with fruits and vegetables.

According to the National Health Service (NHS) UK, the recommended daily calorie limit should be:

  • Woman = 2,000 calories
  • Man = 2,500 calories

You should know the calorie content of some of these foods you consume in order to plan your meal and diet correctly.

The table below shows some popular foods, stews, soups, snacks, drinks, fruits and vegetables with low and high calories.

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 Foods Calories

Almonds 1.2g 7
Apple 223g

(1 Large Fruit)

Apple Cider Vinegar 100g 22
Apple Juice 200ml

(Small Glass)

Avocado 150g


Banana 118g 105
Barbecue Sauce 17g

(1 Tablespoon)

Beans (Baked) 255g 239
Beans (White) 178g 249
Brown Beans (Raw) 100g 379
Beer 356g

(1 Can)

Broccoli (Raw) 91g

(1 Cup Chopped)

Butter 14.2g

(1 Tablespoon)

Cabbage (Raw) 89g 22
Can Tomatoes 110.5g 19
Carrot Juice 236g 93
Carrots (Raw) 61g 25
Cashew (Dry Roasted) 8.6g 49
Cassava (Raw) 206g 328
Cauliflower (Raw) 107g 27
Champagne 175ml 133
Cherry 155g 77
Chicken Breast 52g

(1 Unit)

Chicken Drumsticks 133g

(1 Drumstick with Skin)

Chicken Liver 44g

(1 Liver)

Chicken Thigh 135g

(1 Thigh with Skin)

Chicken Wings 13g

(1 Unit)

Coconut 45g

(1 Piece)

Coconut Oil 4.5g 39
Coconut Water 240g 45
Coke 50cl

(1 Bottle)

Coleslaw 191g 291
Corn 90g 77
Corned Beef 85g 213
Cowpea 170g 194
Cucumber, With Peel, Raw 52g 8
Cupcake With Icing 43g 155
Curry Powder 2g 6
Date 7.1g 20
Egg Fried 46g 90
Egg (White Raw) 33g 17
Egg (Boiled) 50g 78
Garden Egg 100g 25
Garlic, Raw 3g (1 Clove) 5
Ginger 11g

(5 Slices)

Gizzard 100g (1 Cup) 239
Goat Meat 28g 31
Grape Juice 249g 54
Grapefruit 123g

(½ Grapefruit)

Green Beans 55g

[10 Beans (4″ Long)]

Green Leaf Lettuce 36g 5
Green Peas 145g 118
Green Peppers 119g 24
Groundnut 1 Seed 5
Guava 55g 38
Honey 21g 64
Hot Chili Peppers 45g

(1 Pepper)

Ice Cream (Vanilla) 66g 137
Noodles 1 Super pack 640
Irish Potatoes 75g 77
Ketchup 17g 20
Lemon 58g 17
Lemon Juice 1 Table spoon 3
Lime 67g 20
Lime Juice 1 Table spoon 3
Liver 85g 140
Maggi 1 Cube 5
Mango 336g

(1 Mango Without Refuse)

Margarine 14.2g 102
Mayonnaise 13.8g 94
Milk (Peak- Powdered) 1 Table


Milk (Powdered) 32g 159
Millet 200g 756
Oatmeal (Cooked) 234g 158
Okra 95g

(8 Pods)

Onions, Raw 14g

(1 Slice, Medium)

Orange 131g

(1 Orange)

Orange Juice 248g 111
13.6g 117
Pawpaw 145g

(1 Piece)

Peach 150g 59
Peanut Butter 32g 188
Pear 178g 102
Pineapple 84g 42


1 Slice 68
Plantain (Ripe) 179g 253
Plantain (Unripe) 179g 218
Pounded Yam 1 Milk Tin Cup 400
Prawn 100g 105
Pumpkin Seeds 64g 258
Raisin 26g

(50 Raisins)

Red Wine 175ml

(Small Glass)


(Large Glass)

Rice (White, Long-Grain, Cooked) 1 Tablespoon 14
Rice (White, Long-Grain, Raw) 185g 675
Samosa Average Size 80
Shrimp (Raw) 100g 85
Snail 100g 90
Soybeans 100g 446
Spinach, Raw 10g

(1 Leaf)

Spirit 35ml 81
Sprite 330ml

(1 Can)

Strawberry 12g 2
Sugar 2.3g

(1 Cube)

Sugar Granulated 2.5g 10
8g 31
Sweet Potato, Raw 130g 112
Tangerine 88g 47
Tomatoes 123g 28
Tomatoes Juice 243g 42
Turkey Breast 18kg 120
Vegetable Juice 247g 72
Walnuts 28g

(7 Nuts)

Watermelon 152g 46
Wheat Flour (All Purpose) 245g 455
White Wine 175ml

(Small Glass)


(Large Glass)

Yam 150g 177
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For conversion of some of these foods to grams, 1 Cup, Tablespoons, Teaspoon’s etc., look at:

  Cooking Conversion Calculator

  Cooking Measurements


Take Note That:

  • The portion sizes in grams (g) are worldwide standards and are included as a reference.
  • However, foods without the portion size in grams (g) are not completely accurate but are close estimates.
  • The “calorie” we refer to in food is actually kilocalorie. One (1) kilocalorie is the same as one (1) Calorie (upper case C).
  • Most companies usually add some other ingredients making the calories higher.
  • Always look at the food label to find the nutritional facts of some of these foods when buying from the market.

Read Also: How To Use Turmeric For Weight Loss


Most of the food we consume is high in calories. It is important to know the calorie content of the food you are about to eat if you truly want to lose some weight. With this article, you can control what you eat. There are some delicious foods with low calories that you can enjoy and still shade weight. I hope this article has been helpful to you.

Good luck on your weight loss journey.

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