101 LOW-CALORIE FOODS

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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

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