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Food rankings

Low-calorie foods

The 40 foods with the fewest calories per 100 g in our database, excluding drinks and condiments and counting only foods eaten in servings of 50 g or more.

Prepared by
Last updated
Sources
1 primary
Data
USDA FoodData Central

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How this list is built

The list ranks foods by kcal per 100 g, lowest first. When two foods tie, estimated satiety decides, then protein per 100 kcal.

Drinks, condiments and cooking fats (garlic, lemon, lime, honey, olive oil, unsalted butter), and foods with a typical serving under 50 g are left out, because they add little to a meal even when they have few calories per 100 g.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the fewest calories per 100 g

40 foods ranked by kcal per 100 g, lowest first.

  1. Cooked nopalesCalories 23 kcal per serving · Protein 1.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating15kcal/100 g
  2. CucumberCalories 15 kcal per serving · Protein 0.7 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating15kcal/100 g
  3. RadishesCalories 8 kcal per serving · Protein 0.7 g/100 g · Typical serving 50 g (2 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating16kcal/100 g
  4. Romaine lettuceCalories 14 kcal per serving · Protein 1.2 g/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydrating17kcal/100 g
  5. ZucchiniCalories 26 kcal per serving · Protein 1.2 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating17kcal/100 g
  6. TomatoCalories 27 kcal per serving · Protein 0.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating18kcal/100 g
  7. Cooked Swiss chardCalories 30 kcal per serving · Protein 1.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating20kcal/100 g
  8. Green bell pepperCalories 24 kcal per serving · Protein 0.9 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating20kcal/100 g
  9. Cooked pumpkinCalories 30 kcal per serving · Protein 0.7 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating20kcal/100 g
  10. White mushroomsCalories 22 kcal per serving · Protein 3.1 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating22kcal/100 g
  11. Cooked asparagusCalories 26 kcal per serving · Protein 2.4 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy densityHydrating22kcal/100 g
  12. SpinachCalories 23 kcal per serving · Protein 2.9 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating23kcal/100 g
  13. Cooked chayoteCalories 36 kcal per serving · Protein 0.6 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating24kcal/100 g
  14. CauliflowerCalories 38 kcal per serving · Protein 1.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating25kcal/100 g
  15. CabbageCalories 20 kcal per serving · Protein 1.3 g/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating25kcal/100 g
  16. EggplantCalories 38 kcal per serving · Protein 1 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating25kcal/100 g
  17. Red bell pepperCalories 26 kcal per serving · Protein 1 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating26kcal/100 g
  18. WatermelonCalories 60 kcal per serving · Protein 0.6 g/100 g · Typical serving 200 g (7 oz) · Satiety 4/5Low energy densityHydrating30kcal/100 g
  19. Green beansCalories 47 kcal per serving · Protein 1.8 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating31kcal/100 g
  20. Cooked leeksCalories 31 kcal per serving · Protein 0.8 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating31kcal/100 g
  21. StrawberriesCalories 48 kcal per serving · Protein 0.7 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating32kcal/100 g
  22. GrapefruitCalories 38 kcal per serving · Protein 0.6 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating32kcal/100 g
  23. BroccoliCalories 51 kcal per serving · Protein 2.8 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating34kcal/100 g
  24. KaleCalories 18 kcal per serving · Protein 2.9 g/100 g · Typical serving 50 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydratingMay cause bloating35kcal/100 g
  25. Brussels sproutsCalories 54 kcal per serving · Protein 2.6 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating36kcal/100 g
  26. Honeydew melonCalories 72 kcal per serving · Protein 0.5 g/100 g · Typical serving 200 g (7 oz) · Satiety 5/5Easy to digestLow energy densityHydrating36kcal/100 g
  27. JicamaCalories 38 kcal per serving · Protein 0.7 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating38kcal/100 g
  28. PeachCalories 59 kcal per serving · Protein 0.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating39kcal/100 g
  29. OnionCalories 20 kcal per serving · Protein 1.1 g/100 g · Typical serving 50 g (2 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating40kcal/100 g
  30. CarrotCalories 33 kcal per serving · Protein 0.9 g/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydrating41kcal/100 g
  31. Pozole (hominy soup)Calories 108 kcal per serving · Protein 3.4 g/100 g · Typical serving 250 g (9 oz) · Satiety 5/5Low energy densityHydrating43kcal/100 g
  32. BlackberriesCalories 30 kcal per serving · Protein 1.4 g/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating43kcal/100 g
  33. PapayaCalories 65 kcal per serving · Protein 0.5 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating43kcal/100 g
  34. Low-fat kefirCalories 86 kcal per serving · Protein 3.8 g/100 g · Typical serving 200 g (7 oz) · Satiety 4/5Easy to digestLow energy densityHydrating43kcal/100 g
  35. Cooked beetsCalories 44 kcal per serving · Protein 1.7 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating44kcal/100 g
  36. PlumCalories 30 kcal per serving · Protein 0.7 g/100 g · Typical serving 66 g (2.5 oz) · Satiety 5/5Low energy densityHydrating46kcal/100 g
  37. OrangeCalories 85 kcal per serving · Protein 0.9 g/100 g · Typical serving 180 g (6.5 oz) · Satiety 5/5Low energy densityHydrating47kcal/100 g
  38. ApricotsCalories 34 kcal per serving · Protein 1.4 g/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5Low energy densityHydrating48kcal/100 g
  39. PineappleCalories 75 kcal per serving · Protein 0.5 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating50kcal/100 g
  40. Egg whitesCalories 34 kcal per serving · Protein 10.9 g/100 g · Typical serving 66 g (2.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy densityHydrating52kcal/100 g

How to use this list

Foods with few calories per bite fill your plate without adding much energy. On a GLP-1 medication the problem is often the opposite: you eat so little that reaching your protein is hard. Use these foods alongside a protein source, not instead of it, and start the meal with the protein.

Eating as little as possible is not the goal. If full meals are hard to manage or you notice you eat much less than you need, talk to your doctor or a registered dietitian.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and The Most Filling Foods, According to the Science (With Per-Serving Data).

Related tool

To combine this with category or tag filters, use the filling foods finder.

Other food rankings

Calories and macros

Protein

Fiber

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .