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List of 25 best low calorie foods

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Discover the list of 25 best low-calorie foods.

We have prepared a list of low-calorie foods that are very healthy, so that you can choose from those that you like and incorporate them into your daily diet if your goal is to lose weight or, at least, not gain it.

The choice of these low-calorie foods may vary depending on your health status or if you are an active or sedentary person.

Do not forget that to maintain a balanced diet it is essential to also consume foods that are rich in protein, fat, fiber, vitamins, and minerals, with which you will be healthy and not put your health at risk.

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Another important recommendation is to pay attention to the portions and caloric intake of each meal. With this, you will obtain the healthiest and most suitable combination for you and your lifestyle.

“Many low-calorie foods are high in nutrients and can be eaten at any time of the year.”

Index of contents

1 Low-calorie fruit, vegetables, and greens

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1.1 Cucumbers

1.2 Tomatoes

1.3 Swiss chard

1.4 Wild asparagus

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1.5 Mushrooms

1.6 Spinach

1.7 Cauliflower

1.8 Eggplants

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1.9 Broccoli

1.10 Carrots

1.11 Spirulina

1.12 Potatoes

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2 Meat

2.1 Serrano ham and York ham

2.2 Turkey breast

2.3 Roast chicken

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2.4 Beef sirloin

2.5 Pork chops

3 Fish and seafood, low in calories

3.1 Salmon

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3.2 Surimi or crab sticks

3.3 Squid

4 Eggs and dairy products

4.1 Semi-skimmed milk

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4.2 Natural skimmed yogurt

4.3 Boiled egg

4.4 Cottage cheese

Low-calorie fruits, vegetables, and greens

A balanced diet cannot be without a wide variety of fruits and vegetables. Try to add these foods to the shopping list, better if they are in season, to obtain all their nutrients.

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The following foods provide between 20 and 77 calories per 100 grams and are excellent as a healthy snack to snack between meals or to accompany them as a garnish in your favorite dishes.

  1. Cucumbers

Ideal for reducing or alleviating digestive problems such as heaviness and heartburn. It is better if you consume them with the peel so that it provides all its properties. In addition to being nutritious and rich in fiber, they have diuretic properties due to their high percentage of water and are low in calories.

Nutritional value per 100 g of cucumber: 13 Kcal, 0.6 g of protein, 0.2 g of fat, and 2 g of carbohydrates.

2. Tomatoes

They contain antioxidants and vitamins that are excellent for preventing hypertension and urinary tract infections.

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Nutritional value per 100 g of tomato: 23 Kcal, 0.8 g of protein, 0.2 g of fat, and 3.5 g of carbohydrates.

3. Chard

They are rich in vitamin A and fiber, a green leafy vegetable perfect for taking care of eyesight, preventing respiratory infections such as bronchitis and colds, as well as for skin and hair care.

There are many easy recipes to prepare that are delicious, such as chard sautéed with raisins and pine nuts, sautéed with potatoes and chickpeas, or a simple scrambled egg with chard and cheese.

Nutritional value per 100 g of chard: 30 Kcal, 1.8 g of protein, 0.2 g of fat, and 4.5 g of carbohydrates.

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4. Wild asparagus

It is a perfect detox food for its cleansing properties. Helps eliminate toxins as well as avoid fluid retention. Its vitamins and minerals include vitamins A, C, E, B2, and B6, calcium, potassium, and phosphorus.

Nutritional value for every 100 g of wild asparagus: 21 Kcal, 2.2 g of protein, 0.1 g of fat, and 2 g of carbohydrates.

5. Mushrooms

There are different varieties of mushrooms. Among them we find mushrooms. Its nutritional value may vary slightly depending on the type of mushroom.

Mushrooms stand out for their high content of vitamin B5, which is essential for metabolizing fats, helps to release energy through carbohydrates, lipids, and fats, and also helps with the production of red blood cells.

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Nutritional value per 100 g of mushrooms: 34 Kcal, 4.2 g of protein, 1.2 g of fat, and 0.5 g of carbohydrates.

6. Spinach

Rich in iron, fiber, vitamins, omega 3 fatty acids, spinach is an excellent vegetable protein supply.

They can be eaten raw, boiled, and sautéed. Whatever your choice, they are delicious and provide numerous health benefits: regulate blood pressure, promote intestinal transit, helps lose weight, provides energy, and helps increase muscle strength.

Nutritional value per 100 g of spinach: 21 Kcal, 2.6 g of protein, 0.2 g of fat, and 0.6 g of carbohydrates.

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7. Cauliflower

It is very diuretic and purifying, being ideal to accompany any weight control diet since it has a low caloric intake and helps eliminate excess fluids. This vegetable is also very nutritious since it offers a good supply of vitamins A, B, K, and minerals such as magnesium, phosphorus, and potassium.

If you do not know how to cook it, we suggest you try some easy and quick recipes to prepare such as baked cauliflower gratin with spices, in puree or for example, cauliflower with rice and vegetables or chicken or cuttlefish.

Nutritional value per 100 g of cauliflower: 28 Kcal, 2.4 g of protein, 0.2 g of fat, and 2.3 g of carbohydrates.

8. Aubergines

Due to its antibacterial and antiviral properties, it is excellent to protect against any type of cold or infection. Eggplants also have diuretic properties, help eliminate toxins, reduce cholesterol, prevent anemia and regulate intestinal transit.

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Nutritional value per 100 g of eggplant: 22 Kcal, 1.2 g of protein, 0.1 g of fat, and 2.3 g of carbohydrates.

9. Broccoli

It has numerous health benefits with a powerful antioxidant effect. It is ideal for regulating triglyceride and cholesterol levels. During menopause, it balances estrogen levels and, due to its high fiber content, helps solve constipation problems.

It is a very versatile vegetable in the kitchen, so you can find countless healthy, tasty, and low-calorie recipes such as broccoli cream, baked gratin, omelet, steamed, etc.

10. Carrots

It is a vegetable that contains a significant amount of vitamins, antioxidants, and minerals with a very low caloric value. Among its properties, the carrot stands out for its effect to prevent and combat constipation; it is a diuretic, helps to calm the discomfort of gastric acidity, and is ideal for skin and hair care.

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Consuming it both steamed and boiled, raw, cooked, blended, or simply fresh, is a pleasure for the palate.

Nutritional value for every 100 g of carrots: 40 Kcal, 1.2 g of protein, 0.2 g of fat, and 7 g of carbohydrates.

11. Spirulina

It is a blue-green alga that contains chlorophyll. It is considered a superfood because of its high content of nutrients, protein, and fiber.

Spirulina is widely used to strengthen the immune system and protect the intestinal microflora. It is also used as a sports supplement to reduce muscle damage and promote recovery after intense exercise sessions.

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Nutritional value per 100 g of spirulina: 37 Kcal, 5.9 g of protein, 0.4 g of fat, and 2.4 g of carbohydrates.

12. Potatoes

Potatoes are a staple food that is part of the Mediterranean diet. Cooked potatoes are very healthy, low in calories, and rich in slow-absorbing carbohydrates, essential for maintaining blood sugar levels and also for providing energy.

Nutritional value per 100 g of potatoes: 77 Kcal, 1.7 g of protein, 0.2 g of fat, and 16 g of carbohydrates.

Meat

13. Serrano ham and York ham

The ham is very nutritious. It contains healthy fats and can be taken in moderation. It provides a significant amount of protein and also contains group B vitamins.

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The york ham is lower in fat and contains fewer nutrients. However, it may contain starches, which means that it may have a higher carbohydrate content, depending on the type of ham cooked.

Nutritional value per 100 g of Serrano ham (4 slices): 136 Kcal, 21.3 g of protein, 5.6 g of fat, and 0 g of carbohydrates.

Nutritional value per 100 g of cooked ham or ham (3-5 loaches): 120 Kcal, 18.4 g of protein, 5.1 g of fat, and 0 g of carbohydrates.

14. Turkey breast

It is composed of water, which makes it a low-calorie food. It contains vitamins B6 and B12, as well as potassium, zinc, selenium, and magnesium.

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Nutritional value per 100 g of turkey breast: 105 Kcal, 24 g of protein, 1 g of fat, and 0 g of carbohydrates.

15. Grilled chicken

It is a very common food in a balanced diet, with a good protein intake for joint care. It is a very suitable alternative to red meat.

Chicken is very versatile in the kitchen and roasted or grilled, it is a very healthy option for consumption. Chicken breasts contain little fat, making them a very popular food in weight loss diets.

There are many recipes for preparing different types of both hot and cold dishes (salads). So it is a very successful option so as not to get bored and have a little creativity in the kitchen.

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16. Chicken breast with vegetables

Nutritional value for every 100 g of roast chicken: 150 Kcal, 24.8 g of protein, 5.4 g of fat, and 0 g of carbohydrates.

17. Beef tenderloin

It is a type of meat low in sugar, but with a good nutritional contribution, highlighting its high content in protein and vitamin B3.

Nutritional value for every 100 g of beef tenderloin: 131 Kcal, 18.6 g of protein, 1 g of fat, and 0 g of carbohydrates.

18. Pork chops

It is a meat that contains a significant amount of protein, but it also contains healthy fats. In addition, it contains vitamins B6 and B12, which are important for the formation of red blood cells, for the proper functioning of the nervous system, and also helps maintain energy levels.

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Nutritional value for every 100 g of pork chops: 352 Kcal, 21.6 g of protein, 29.5 g of fat, and 0 g of carbohydrates.

Fish and seafood, low in calories

Incorporating 2 servings a week of fish or shellfish is very healthy as they contain essential nutrients for the proper functioning of the body.

In general, fish is low in calories, a good source of protein, omega 3 fatty acids, and, depending on the variety, contains more or less nutritional content.

19. Salmon

It is a blue fish that contains Omega 3 fatty acids and vitamins V6 and B12, as well as a good supply of calcium.

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Nutritional value per 100 g of salmon: 191 Kcal, 20.6 g of protein, 12 g of fat, and 0 g of carbohydrates.

20. Surimi or crab sticks

Ideal to accompany your salads. Surimi is very digestive, rich in protein and each bar contains approximately 18 calories. It is a very successful option, to also take it as a snack.

Nutritional value for every 100 grams of surimi or crab sticks: 83 Kcal, 12.6 grams of proteins, 0.9 grams of fat, and 6 grams of carbohydrates.

21. Squid

It is convenient to consume it in moderation due to its cholesterol content. However, on a

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nutritional level, it has a good protein intake. It is low in calories and rich in minerals such as zinc, iron, phosphorus, magnesium, and vitamins B3 and B12, important for providing energy, for skincare, digestion, and also for the health of the nervous system.

Nutritional value for every 100 g of squid: 80 Kcal, 16 g of protein, 1.5 g of fat, and 0.7 g of carbohydrates.

Eggs and dairy products

22. Semi-skimmed milk

It is an important source of calcium for maintaining bone structure and preventing or reducing the onset of osteoporosis.

It has lower fat content than whole cow’s milk and maintains the supply of vitamins, proteins, and minerals.

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Nutritional value per 100 ml of semi-skimmed cow’s milk: 47 Kcal, 2.8 g of protein, 1.6 g of fat, and 4.3 g of carbohydrates.

23. Nonfat plain yogurt

It is digestive, keeps the intestinal flora balanced, is high in protein, rich in calcium and vitamins K and B12

Nutritional value per 100 g of skimmed natural yogurt: 47 Kcal, 4.2 g of protein, 0.3 g of fat, and 6.3 g of carbohydrates.

24. Boiled egg

It is recommended to consume 2 or 3 eggs a week. It is a good source of protein, provides healthy fats, highlighting linolenic acid, known as Omega 3. An egg weighs about 30 grams and provides about 48 calories.

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Nutritional value per 100 g of boiled egg: 147 Kcal, 12.3 g of protein, 10.9 g of fat, and 0.2 g of carbohydrates.

Eggs, natural and nutritious, are necessary for your diet

25. Curd

It can be eaten in salads, vegetables, or whole-wheat toast. Cottage cheese is low in calories, suitable for diets that need to control cholesterol and triglycerides, providing a good amount of proteins and B vitamins.

Nutritional value per 100 g of cottage cheese: 101 Kcal, 12.3 g of protein, 4.3 g of fat, and 3.3 g of carbohydrates.

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We encourage you to include these low-calorie foods in your daily diet and on your weekly shopping list, although many of them are probably already part of your diet, right?

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