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Low Calorie Foods

For those looking to lose weight eating fewer calories is an essential step. This article provides you with a list of low-calorie foods to incorporate in your diet. These foods should be eaten without added sugars, fats, and salt.

Low calorie foods include water, tea, coffee, soup, vegetables, fruits, fish, tofu, eggs, unsweetened soymilk, non-fat milk, baked potatoes, yogurt, and grits. People on a weight-loss diet should aim to eat between 1500-1800 calories per day, depending on how active they are. Below are 16 high low-calorie foods, for more see the extended list of Less Common Low Calorie Foods.


A glass of water#1: Water
0 calories in 1 serving 8 fl oz (237g)
0 calories in 100 grams

Plain Tea and Coffee (unsweetened with no milk) are also very low in calories providing just 2-10 calories per cup.
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A bunch of watercress#2: Vegetables (Watercress)
4 calories in 1 cup, chopped (34g)
11 calories in 100 grams

Almost all vegetables are a low calorie food.
See the full list of low calorie vegetables.
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A bowl of soup broth#3: Soup Broth
11 calories in 1 cup (221g)
5 calories in 100 grams

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A bowl of vegetable soup#4: Vegetable Soup
67 calories in 1 cup (241g)
28 calories in 100 grams

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Half a grapefruit#5: Fruits (Grapefruit)
69 calories in 1 cup sections, with juice (230g)
37 calories in 1/2 fruit (3-3/4" dia) (123g)
30 calories in 100 grams
Almost all fruits are a low calorie food.
See the full list of low calorie fruits.
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A Cod Fillet#6: Fish (Cod)
71 calories in 3 oz (85g)
84 calories in 100 grams

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A block of tofu#7: Tofu (Firm)
76 calories in 1/5 block (91g)
83 calories in 100 grams

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Eggs#8: Egg (Hard Boiled or Poached)
78 calories in 1 large (50g)
211 calories in 1 cup, chopped (136g)
155 calories in 100 grams
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Soymilk#9: Soymilk (Unsweetened)
80 calories in 1 cup (243g)
33 calories in 100 grams

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A glass of milk#10: Milk (Non-fat or Skim)
83 calories in 1 cup (245g)
34 calories in 100 grams

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Shrimp#11: Shrimp
84 calories in 3 oz (85g)
99 calories in 100 grams

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Half a sweet potato#12: Sweet Potato (Baked)
103 calories in 1 medium (2" dia, 5" long, raw) (114g)
180 calories in 1 cup (200g)
90 calories in 100 grams
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Potatoes#13: Potatoes (Boiled)
118 calories in 1 potato (2-1/2" dia, sphere) (136g)
87 calories in 100 grams

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A bowl of plain yogurt with raspberries#14: Yogurt (Plain Non-fat)
137 calories in 1 cup (8 fl oz) (245g)
56 calories in 100 grams

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Cornmeal#15: Corn Grits
182 calories in 1 cup (257g)
71 calories in 100 grams

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Lima Beans#16: Lima Beans
189 calories in 1 cup (180g)
105 calories in 100 grams

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#1: Fat-Free Cream Cheese
19 calories in 1 tbsp (18g)
105 calories in 100 grams

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#2: Unsweetened Almond Milk
39 calories in 1 cup (262g)
15 calories in 100 grams

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#3: Silken Tofu
43 calories in 1/5 package (91g)
47 calories in 100 grams

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#4: Egg Drop Soup
65 calories in 1 cup (241g)
27 calories in 100 grams

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#5: Oysters
67 calories in 3 oz (85g)
47 calories in 6 medium (59g)
79 calories in 100 grams
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#6: Non-fat Soymilk
68 calories in 1 cup (243g)
28 calories in 100 grams

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#7: Canned Tuna
73 calories in 3 oz (85g)
86 calories in 100 grams

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#8:Light Beer
103 calories in 1 can or bottle (12 fl oz) (354g)
29 calories in 100 grams

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#9: Blue Crab
112 calories in 1 cup (not packed) (135g)
83 calories in 100 grams

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#10: Soba Noodles
113 calories in 1 cup (114g)
99 calories in 100 grams

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#11: Cream of Wheat
130 calories in 1 cup (237g)
55 calories in 100 grams

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#12: Buckwheat (Groats)
155 calories in 1 cup (168g)
92 calories in 100 grams

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#13: Wild Rice
166 calories in 1 cup (164g)
101 calories in 100 grams

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#14: Teff
255 calories in 1 cup (252g)
101 calories in 100 grams

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  1. USDA National Nutrient Database for Standard Reference, Release 28.

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