Eating low-calorie foods is an effective way to control calorie intake and lose weight. Many foods contain 50 calories or less per serving, making them great options for weight loss diets or if you’re just looking to cut back on calories. In this article, we’ll explore a variety of foods across all food groups that clock in at 50 calories or less.
Fruits and Vegetables
Fruits and vegetables are packed with nutrients and typically low in calories. Here are some great options with 50 calories or less per serving:
- Apple – 1 small (4 oz) – 50 calories
- Banana – 1 extra small (less than 6″ long) – 50 calories
- Grapes – 15 grapes – 50 calories
- Strawberries – 8 medium berries – 50 calories
- Blueberries – 1⁄2 cup – 42 calories
- Raspberries – 1⁄2 cup – 30 calories
- Blackberries – 1⁄2 cup – 31 calories
- Watermelon – 1 cup diced – 50 calories
- Honeydew melon – 1 cup diced – 50 calories
- Cantaloupe – 1 cup diced – 50 calories
- Grapefruit – 1⁄2 medium grapefruit – 39 calories
- Clementine – 1 small clementine – 35 calories
- Tangerine – 1 small tangerine – 45 calories
- Nectarine – 1 small nectarine – 50 calories
- Peach – 1 small peach – 37 calories
- Pear – 1 extra small pear – 50 calories
- Pineapple – 3⁄4 cup chunks – 50 calories
- Kiwifruit – 1 medium kiwifruit – 46 calories
- Figs – 2 medium figs – 50 calories
- Apricots – 4 small apricots – 50 calories
- Cherries – 7 cherries – 50 calories
- Plums – 2 small plums – 50 calories
- Mango – 1⁄2 cup diced – 50 calories
- Orange – 1 small orange (approx. 4″ dia) – 45 calories
- Canned mandarin oranges – 1⁄2 cup – 45 calories
- Applesauce – 1⁄2 cup unsweetened – 50 calories
- Avocado – 2 tbsp mashed – 50 calories
- Asparagus – 5 large spears – 20 calories
- Beets – 1⁄2 cup cooked, sliced – 50 calories
- Broccoli – 1⁄2 cup chopped, cooked – 25 calories
- Brussels sprouts – 5 brussels sprouts – 35 calories
- Cabbage – 1 cup shredded – 23 calories
- Carrots – 1⁄2 cup sliced, cooked – 25 calories
- Cauliflower – 1⁄2 cup chopped, cooked – 15 calories
- Celery – 1 cup chopped – 20 calories
- Cucumber – 1 cup sliced – 16 calories
- Green beans – 1⁄2 cup cooked – 20 calories
- Kale – 1 cup chopped, cooked – 36 calories
- Lettuce – 2 cups shredded romaine – 20 calories
- Mushrooms – 1⁄2 cup sliced, cooked – 13 calories
- Onions – 1⁄2 cup chopped – 40 calories
- Peppers – 1⁄2 cup chopped, red/green – 20 calories
- Radishes – 1⁄2 cup sliced – 2 calories
- Spinach – 1 cup raw – 7 calories
- Tomatoes – 1 medium raw – 25 calories
- Zucchini – 1⁄2 cup sliced, cooked – 15 calories
Grains
Grains provide filling fiber and carbohydrates. Stick to whole grains when possible. Here are some low-calorie grain options:
- 2 rice cakes – 50 calories
- 3 cups air-popped popcorn – 93 calories
- 1 slice light whole wheat bread – 45 calories
- 1⁄2 plain bagel – 165 calories
- 1⁄2 whole wheat English muffin – 50 calories
- 5 whole wheat crackers – 60 calories
- 1⁄2 cup oatmeal – 83 calories
- 1⁄2 cup cooked brown rice – 108 calories
- 1⁄2 cup cooked quinoa – 111 calories
- 1⁄2 cup cooked whole wheat pasta – 90 calories
Dairy and Non-Dairy
Dairy products provide calcium, vitamin D, and protein. Opt for low-fat or non-fat versions. Here are some options with 50 calories or less:
- 1⁄2 cup skim milk – 40 calories
- 1⁄2 cup 1% milk – 50 calories
- 1⁄2 cup unsweetened almond milk – 15 calories
- 1⁄2 cup unsweetened soy milk – 30 calories
- 1⁄2 cup plain nonfat Greek yogurt – 50 calories
- 1⁄2 cup low-fat cottage cheese – 80 calories
- 1 oz part-skim mozzarella – 50 calories
- 1 oz reduced fat Swiss cheese – 50 calories
- 1 oz 2% milk string cheese – 50 calories
Protein Foods
Lean proteins help you feel full while providing essential amino acids. Here are some low-calorie protein foods:
- 1 oz boneless, skinless chicken breast – 46 calories
- 2 tbsp hummus – 46 calories
- 1 egg white – 17 calories
- 2 oz smoked salmon – 50 calories
- 1⁄4 cup cooked lentils – 71 calories
- 1⁄4 cup cooked black beans – 64 calories
- 1⁄4 cup edamame – 60 calories
- 1 oz tuna canned in water – 25 calories
- 10 medium shrimp – 28 calories
- 1 oz pork tenderloin – 42 calories
- 1 oz 96% lean ground beef – 45 calories
- 1 oz tempeh – 60 calories
- 1 tbsp natural peanut butter – 95 calories
- 1⁄4 cup part-skim ricotta cheese – 73 calories
Fats and Oils
Healthy fats provide essential fatty acids and help with the absorption of fat-soluble vitamins. Use sparingly to keep calories low. Here are some options with 50 calories or less per serving:
- 1 tsp olive oil – 40 calories
- 1 tsp avocado oil – 40 calories
- 1 tsp sesame oil – 40 calories
- 1 tbsp balsamic vinegar – 15 calories
- 1 tsp lemon juice – 3 calories
- 1 tbsp reduced fat salad dressing – 20-50 calories
Miscellaneous
Here are some other miscellaneous foods and beverages with 50 calories or less:
- 1 tsp sugar – 16 calories
- 1 tbsp honey – 64 calories
- 1 tsp agave nectar – 20 calories
- 1 tsp maple syrup – 17 calories
- 1 tbsp ketchup – 15 calories
- 1 tsp mustard – 5 calories
- 1 tbsp fat-free mayonnaise – 15 calories
- 1 cup coffee or tea – 2 calories
- 1 cup sparkling water – 0 calories
- 1 cup water – 0 calories
- 12 oz diet soda – 0-1 calories
- 4 oz wine – 100 calories
- 1.5 oz distilled liquor – 97 calories
- 1 lite beer (12 oz) – 100 calories
- 3 cups air-popped popcorn – 93 calories
- 1 piece sugar-free gum – 5 calories
Sample Meals Under 150 Calories
You can easily build satisfying meals with the foods above while still keeping calories low. Here are some 150 calorie meal ideas:
| Meal | Foods | Calories |
|---|---|---|
| Breakfast | 1⁄2 cup oatmeal cooked in water 1⁄2 cup blueberries 1⁄2 cup skim milk |
140 |
| Lunch | Tuna salad sandwich made with 1 oz tuna, 1 tbsp light mayo, lettuce, tomato on 2 slices light bread 1 small apple |
145 |
| Dinner | 3 oz grilled chicken breast 1 cup roasted broccoli 1⁄2 cup brown rice |
150 |
Tips for Low Calorie Eating
Here are some tips for eating low calorie foods:
- Fill half your plate with non-starchy vegetables at meals.
- Enjoy fruit for snacks and dessert.
- Choose lean proteins like chicken, fish, beans, and yogurt.
- Include whole grains like oats, brown rice, and quinoa.
- Use healthy cooking methods like baking, roasting, steaming.
- Measure portions with measuring cups and spoons.
- Read nutrition labels and be aware of serving sizes.
- Drink water, unsweetened tea, or coffee instead of sugary drinks.
- Use low-calorie condiments and dressings in moderation.
- Limit added sugars, fats, oils, and processed foods.
Conclusion
Eating foods with 50 calories or less is an easy way to keep calories in check. Fruits, vegetables, whole grains, lean proteins, and healthy fats can all be part of a low-calorie eating plan. Portion out foods, read labels, and opt for cooking methods that don’t add extra calories. With a little planning, you can construct delicious and satisfying low-calorie meals and snacks.
