Health and nutrition are at the top of many of our well-being lists. But how do you manage to prepare delicious food for weight loss while saving calories at the same time? The secret lies in low-calorie foods that are also high in protein. In this detailed blog post, you will learn everything you need to know about low-calorie foods, fiber, and the importance of protein for your diet. You will also find lists of delicious low-calorie foods that you can incorporate into your diet.
Contents:
- When is a food considered low in calories?
- List of low-calorie foods - our top 20 vegetables, fruits and drinks
- Low-calorie vegetables – our top 8 list
- Low-calorie fruit – our top 8 list
- Low-calorie drinks – our top 4 list
- Foods with lots of protein and few(er) calories
- Low-calorie ready meals: Do they exist? And would they be recommendable?
- Low-calorie sweets and chocolate
- Are low-calorie foods useful for losing weight?
- Do low-calorie foods fill you up?
- Conclusion
- FAQ
When is a food considered low in calories?
Before we delve deeper into the world of low-calorie foods, it's important to understand at what point a food is considered "low calorie." In most cases, the term "low calorie" refers to foods that contain fewer than 40 calories per 100 grams. This means that they have a lower energy content compared to other foods.
List of low-calorie foods - our top 20 vegetables, fruits and drinks
Are you looking for foods with the fewest calories? Here are our top 20 vegetables, fruits and drinks.
Low-calorie vegetables – our top 8 list
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Cucumbers: With only about 16 kcal per 100 g, cucumbers are a refreshing and low-calorie vegetable.
- Cauliflower: This vegetable contains about 25 kcal per 100 g and is versatile.
- Zucchini: Zucchini has about 17 kcal per 100 g and is extremely versatile.
- Spinach: Spinach has about 23 kcal per 100 g and is rich in fiber and vitamins.
- Broccoli: Broccoli contains about 34 kcal per 100 g and is a great source of fiber and vitamins.
- Peppers: Peppers have about 31 kcal per 100 g and are rich in vitamin C.
- Celery: Celery contains about 16 kcal per 100 g and is a crunchy and low-calorie vegetable.
- Tomatoes: One tomato has about 18 kcal and is rich in vitamin C and antioxidants.
Low-calorie fruit – our top 8 list
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Watermelon: With about 30 kcal per 100 g, watermelon is a refreshing, low-calorie option.
- Strawberries: Strawberries contain about 32 kcal per 100 g and are rich in vitamin C.
- Blueberries: These small berries have about 32 kcal per 100 g and are an excellent source of antioxidants.
- Raspberries: Raspberries have about 52 kcal per 100 g and are rich in fiber and vitamin C.
- Apples: A medium-sized apple has about 52 kcal and is rich in fiber.
- Grapefruit: Half a grapefruit contains about 37 kcal and is a good source of vitamin C and fiber.
- Peaches: One peach has about 39 calories and is a delicious, low-calorie fruit.
- Kiwi: One kiwi contains about 61 kcal and is rich in vitamin C and fiber.
Low-calorie drinks – our top 4 list
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Water: Zero calories and vital for the body.
- Tea: A drink with many health benefits and hardly any calories.
- Black coffee: Black coffee without sugar or cream is low in calories and can boost your energy.
- Water with low-calorie syrup: A splash of calorie-free syrup in water gives a refreshing taste. We recommend our sugar-free drink syrup in many incomparably delicious, fruity varieties - sugar-free and with almost no calories. The small squeezies are practical for on the go and very economical - so you can easily prepare a delicious and refreshing drink with few calories anytime and anywhere.
Foods with lots of protein and few(er) calories
Now that we have an overview of low-calorie foods, let's focus on foods that are not only low in calories but also high in protein. Protein is important for the body because it helps build muscle and keeps you fuller for longer.
Lots of protein and few calories - foods with these properties are ideal for a balanced diet that promotes muscle building while keeping an eye on calorie intake. Here is a list of low-calorie foods that are also rich in protein:
1. Skinless chicken breast: Lean poultry is an excellent source of protein.
Calorie content and protein content per 100 g:
- Calories: about 165 kcal
- Protein: about 31 g
2. Turkey breast: Also lean poultry meat with little fat and lots of protein.
Calorie content and protein content per 100 g:
- Calories: about 135 kcal
- Protein: about 30 g
3. Lean beef: Lean beef such as tenderloin or sirloin steak is high in protein.
Calorie content and protein content per 100 g:
- Calories: about 143 kcal
- Protein: about 28 g
4. Fish (e.g. cod, halibut, walleye): Fish is a high-protein, low-fat option.
Calorie content and protein content per 100 g:
- Calories: about 82 kcal
- Protein: about 18 g
5. Lean pork (e.g. pork tenderloin): A leaner version of pork.
Calorie content and protein content per 100 g:
- Calories: about 143 kcal
- Protein: about 29 g
6. Tofu: A plant-based product that is high in protein and low in fat.
Calorie content and protein content per 100 g:
- Calories: about 144 kcal
- Protein: about 15 g
7. Tempeh: A fermented soy product rich in protein.
Calorie content and protein content per 100 g:
- Calories: about 193 kcal
- Protein: about 19 g
8. Seitan: A gluten-based protein used in many vegetarian dishes.
Calorie content and protein content per 100 g:
- Calories: about 370 kcal
- Protein: about 75 g
9. Cottage cheese (low-fat): Low-fat cottage cheese is high in protein and low in calories.
Calorie content and protein content per 100 g:
- Calories: about 72 kcal
- Protein: about 12 g
10. Greek yogurt (low-fat): An excellent curd with high protein content.
Calorie content and protein content per 100 g:
- Calories: about 59 kcal
- Protein: about 10 g
11. Skimmed milk: Contains protein and is low in fat.
Calorie content and protein content per 100 g:
- Calories: about 35 kcal
- Protein: about 3 g
12. Egg whites: Egg whites are a pure source of protein.
Calorie content and protein content per 100 g:
- Calories: about 52 kcal
- Protein: about 11 g
13. Lentils: Legumes are high in protein and low in calories.
Calorie content and protein content per 100 g:
- Calories: about 116 kcal
- Protein: about 9 g
14. Chickpeas: A good source of protein and versatile in the kitchen.
Calorie content and protein content per 100 g:
- Calories: about 164 kcal
- Protein: about 8 g
15. Green vegetables (e.g. spinach, broccoli): These also contain protein and few calories.
Calorie content and protein content per 100 g:
- Calories: about 20-30 kcal
- Protein: about 2-3 g
16. Quinoa: A whole grain product with a high protein content.
Calorie content and protein content per 100 g:
- Calories: about 120 kcal
- Protein: about 4 g
17. Lean ham: Lean ham is high in protein and low in fat.
Calorie content and protein content per 100 g:
- Calories: about 120 kcal
- Protein: about 18 g
18. Turkey Breast: A low-fat option for meat lovers.
Calorie content and protein content per 100 g:
- Calories: about 135 kcal
- Protein: about 29 g
19. Lean chicken: Skinless chicken thighs or wings are a good choice.
Calorie content and protein content per 100 g:
- Calories: about 110 kcal
- Protein: about 24 g
20. Shrimps: This seafood is high in protein and low in calories.
Calorie content and protein content per 100 g:
- Calories: about 71 kcal
- Protein: about 17 g
These foods with lots of protein and few calories are perfect for a high-protein, calorie-conscious diet and can help support muscle building and keep you full for longer. You can also combine the low-calorie foods from our list, such as chicken breast or salmon, with other high-protein foods. Why not try our delicious high-protein noodles with more protein, more fiber and fewer carbohydrates.[1] Or do you fancy high-protein wraps? Then get our protein wraps with a full 8 g of protein per wrap.
Low-calorie ready meals: Do they exist? And would they be recommendable?
Yes, there are low-calorie ready meals on the market that are specifically designed for people who want to reduce their calorie intake or control their weight. These meals are often available as "diet meals" or "ready meals for weight loss". They can be a convenient option if you have little time to cook or are looking for an easy way to control calories.
The following list shows you factors for evaluating low-calorie ready meals
- Ingredients list: Make sure to read the ingredients list carefully. Quality prepared meals should consist of natural and healthy ingredients, without excessive amounts of artificial preservatives, additives and refined sugar.
- Calorie content: The calorie content should indeed be lower than that of conventional ready meals. Check the nutritional information to make sure you are actually choosing a lower calorie option.
- Portion size: Pay attention to portion size. Sometimes ready meals are packaged in small portions, which can lead to you eating more than one portion and therefore consuming more calories than you intended.
- Nutritional content: Make sure that the ready meal still contains an adequate amount of nutrients such as protein, fiber, vitamins and minerals. A balanced nutritional content is important to ensure that you get all the necessary nutrients.
- Taste and texture: The taste and texture should appeal to you. If the prepared food doesn't taste good or you don't like it, you probably won't eat it regularly, which won't be good for your diet plan.
- Own preferences: Consider your own preferences and eating habits. Some people prefer to prepare their meals from scratch, while others appreciate the convenience of ready-made meals.
- Long-term eating habits: Remember that low-calorie convenience foods may not be the long-term solution to healthy eating. It is advisable to learn healthy cooking skills and prepare your own meals to stay in control of your diet.
Overall, low-calorie convenience foods can be a useful addition to your diet as long as they provide high-quality ingredients and a balanced nutritional content. However, they should not be the main source of your nutrition. A balanced and varied diet that includes fresh, unprocessed foods is always the best choice for long-term health and well-being.
Low-calorie sweets and chocolate
If you're looking for sweet and chocolatey treats that are low in calories and where you can cut down on sugar, there are a few options you can consider. These snacks can satisfy your sweet tooth without providing too many calories:
- Dark Chocolate: Dark chocolate with a high cocoa content (70% or more) contains less sugar and tends to be lower in calories than milk chocolate. Dark chocolate is considered the lowest-calorie chocolate and a piece or two can give you a satisfying chocolate experience.
- Chocolate-Covered Rice Cakes: Rice cakes with a thin layer of dark chocolate are crispy and sweet, but have fewer calories than heavy chocolate bars.
- Greek yogurt with honey and cinnamon: Greek yogurt is rich in protein and has a natural sweetness. A spoonful of honey and a pinch of cinnamon add extra flavor.
- Fruit Sorbet: Fruit sorbet is low in fat and contains fewer calories than ice cream. There are a variety of fruity flavors to choose from.
- Strawberries with whipped cream: Fresh strawberries with a touch of whipped cream can be a delicious dessert that doesn't add too many calories.
- Chia seed pudding: Chia pudding can be made with low-fat milk or milk substitute and is a healthier alternative to traditional pudding.
- Energy Balls: Homemade energy balls made from oatmeal, nuts and dried fruit can be sweet and nutritious. Be sure to keep added sugar low.
- Dried fruits: Dried fruits like apricots, prunes or raisins can be sweet and satisfying as long as you enjoy them in moderation, as they contain concentrated fruit sugars.
- Mini Muffins: Homemade mini muffins made with low-fat milk and less sugar are a chocolatey option that keeps the calorie count in check.
- Chocolate Protein Bars: Some protein bars are chocolatey and contain less sugar and calories than regular candy.
In a world where healthy eating is becoming increasingly important, reducing sugar is one of the most effective ways to save calories while supporting good health. Excessive consumption of sugar can lead to a variety of health problems, including obesity, diabetes and heart disease. Foods without added sugar are an excellent option to reduce sugar consumption while still enjoying tasty sweet snacks.
Are low-calorie foods useful for losing weight?
Yes, low-calorie foods can be a useful addition to a healthy diet if you want to lose weight healthily. The basic idea of losing weight is to burn more calories than you consume through food, which leads to a calorie deficit. Low-calorie foods allow you to eat larger portions without consuming too many calories and can therefore help you achieve a calorie deficit.
Here are some reasons why low-calorie products can be useful for losing weight:
- Healthy satiety: Many low-calorie foods are high in fiber, which helps create a sustained feeling of fullness. This means you feel full longer and are less likely to snack between meals.
- Healthy nutrients: Many low-calorie foods, especially vegetables and fruits, are rich in important nutrients such as vitamins, minerals and antioxidants. This means you get the nutrients you need without consuming a lot of calories.
- Control your calorie intake: Low-calorie foods allow you to add more volume to your meals, which can help reduce hunger while keeping track of your calorie intake.
- Health Benefits: Eating low-calorie foods, especially vegetables and fruits, is associated with a lower risk of heart disease, type 2 diabetes and obesity.
However, it is important to note that a balanced diet is still the key to successful weight loss. Low-calorie foods should be part of an overall balanced diet that includes adequate amounts of protein, healthy fats and carbohydrates.
It is also advisable to incorporate regular physical activity into your daily routine to support weight loss. If in doubt, consult a nutritionist or doctor to develop a nutritional strategy tailored to your needs that promotes your health and well-being.
But be careful! Calories should not be the only criterion when choosing food. A balanced diet that includes all important nutrients, including proteins, fiber and vitamins, is crucial for your health.
Do low-calorie foods fill you up?
Low-calorie foods can make you feel full, especially if they're high in fiber and water. Fiber and water are two important factors that contribute to satiety. Here's how it works:
- Fiber: Fiber is the indigestible component of food that bloats in the stomach and creates a feeling of fullness. Foods rich in fiber can help keep you full for longer because they fill the stomach without providing many calories. Examples of fiber-rich foods include vegetables, legumes, whole grains, and fruits.
- Water: Foods with high water content, such as fruits and vegetables, also help you feel full. The water in these foods increases the volume of food you eat and signals to your brain that you've eaten enough.
- Protein: Foods rich in protein, such as lean meat, fish, legumes and dairy products, can also be filling. Protein triggers the release of satiety hormones in the body and can help reduce hunger.
It's important to note that the combination of foods in a meal can also contribute to satiety. A balanced meal that includes protein, fiber, and healthy fats can help you feel full and avoid cravings.
However, it is not just the amount of calories that matters, but also the quality of the food. Empty calorie foods that are high in sugar and unhealthy fats may contain a lot of calories, but they do not necessarily help you feel full and can lead to you eating more than you actually need.
Overall, low-calorie foods can be filling if they are high in fiber, water, and/or protein. Eating a balanced diet that includes these elements can help increase your satiety and help you manage your weight.
Conclusion
Low-calorie foods are a great way to reduce your calorie intake without sacrificing the pleasure of eating. The foods mentioned above are often high in fiber and important nutrients, making them a healthy choice. Combining low-calorie foods with high-protein options is especially effective if you're trying to lose weight. They'll help you feel full and energized while you work toward your health goals. Remember, a balanced diet is always key to a healthy lifestyle.
FAQ
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