15 Low-Calorie Nutritious Foods You Should Be Eating
It's important to eat foods that are nutritious for their benefits. These foods can help heal your body, improve performance and increase longevity. Also, they're low in calories, making them an ideal snack to go about. I'm sure that most people do not eat healthily, so If I were you, I would begin eating these top 15 low-calorie nutritious foods.
1. Berries
Any type of berry from strawberries to blueberries and blackberries are all low-calorie fruits. They’re full of antioxidants which help to stave off illness and natural sugars which make them a good, clean source of energy.One cup of mixed berries: 70 calories
2. Lowfat Cottage Cheese
Cottage cheese is a popular snack, especially before bed since it contains a slow-releasing source of protein. But since it’s low fat and low sugar, it’s a super healthy, nutritious option. There’s plenty of B-vitamins for cell energy and DNA health, calcium for bone health, selenium and phosphorous.4oz cottage cheese: 82 calories
3. Rice Cakes
Rice cakes are usually made from dehydrated brown rice formed into a round shape. And they’re an excellent breakfast food since they’re a healthy carb source and are low calorie.You can definitely dress them up with some almond butter and bananas; however, you’d be upping the calories but it’s just an option if you can fit it in your macros.
One rice cake: 35 calories
4. Bananas
Bananas are known for having a decent amount of potassium (422mg or 12%), which is an essential mineral for heart health, nerves and muscle contractions. And if you need a quick snack without having to worry about going overboard with the calories, then banana is an excellent option.Blend it in your shakes or slice them up for your cereal… the possibilities are endless.
One medium banana: 105 calories
5. Chicken Breast
Chicken breast is a lean, high-protein food which is probably the most popular form of meat for fitness-minded people. But because it’s a lower-fat part of a chicken, there are fewer calories since fat makes food higher calorie.Shop for quality chicken breast, and although it may come with a higher price tag, it’s worth it.
1/2 boneless and skinless chicken breast: 142 calories
6. Tofu
Tofu is a popular meat alternative option for vegetarians and vegans, made of soy. It’s got a decent amount of fat per serving (6g per 1/2 cup) and 10 grams of protein per 0.5 cup.Soy is a complete plant protein containing all nine essential amino acids and research shows that soy lowers bad cholesterol and may be beneficial for blood pressure too. It also naturally has estrogenic and anti-estrogenic effects.
½ cup: 94 calories
7. Watercress
Watercress is one of the lowest-calorie foods you can eat and it’s also an aquatic plant species which is pretty neat! So if you’re trying to lose weight, you can eat these and not feel guilty. There’s zero fat in a serving and watercress is also a good source of vitamin A (Eye health and growth/development) and Vitamin C (Immune health).One cup chopped watercress: 4 calories
8. Kale
There are so many things you can do with this nutritious, dark leafy green… add it to any dish or bake them for a crispy snack. But leafy greens are also low-calorie which is great for the health-minded individual.There’s 2.9 grams of protein per 1 cup, plus a very generous amount of Vitamin A (133%), Vitamin C (134%), 10% of Vitamin B-6, and 7% magnesium.
One cup chopped: 33 calories
9. Spinach
Spinach isn’t just Popeye’s leafy green of choice but it’s also a staple in many diets around the world due to its nutrient-dense nature. Spinach contains Iron (Healthy oxygen transport), protein (Muscle growth), Vitamin D (bone growth and immune function), and more.One cup raw or ½ cup cooked spinach: 7 calories
10. Chard
Chard is a healthy, leafy green that also boasts a super low-calorie profile with Vitamin A and C. You can sautee it with onions and garlic, then combine it with your meat or vegan food option of choice, although it doesn’t contain as many nutrients as other green options.But it’s still nice to have a variety in any diet.
One cup of chard: 7 calories
11. Leaf Lettuce
A healthy salad is a great way to spice up any meal because you can add so many tasty foods to it. But if you’re going low-calorie then be careful what you include because the calories can add up really quickly.But you can also use leaf lettuce in your sandwiches or as a wrap around your food of choice.
One cup shredded leaf lettuce: 5 calories
12. Tuna
Tuna fish is a high protein, low-fat food when in water and it’s low calorie. Chunk light contains 70 calories with .5g of fat and 16g of protein. Plus, you get EPA and DHA omega-3s which can only be obtained through fish or supplementation.Omega-3s are important for heart health, cell membranes, inflammation control and many other functions in the body.
One 3oz can chunk light Tuna: 70 calories
13. Protein Shake
Protein shakes are an amazing way to get your much-needed protein intake for the day. They are generally low calorie, low fat, low sugar, and high protein, which is beneficial for supporting muscle growth.Protein shakes are versatile because you can add additional ingredients to make them even tastier.
Calories vary but protein shakes generally have anywhere from 90 calories to 150. This is just an average and it really depends on the product.
14. Almond/Soy Milk
These plant-based milk alternatives are often preferred over their dairy counterpart for health reasons and they’re also very low calorie. But they also have a pleasant, nutty flavor, while containing 2.5g of fat per serving.You can use Almond/Soy milk in your cereal, for protein shakes, with recipes, and for anything else that it’s suitable for as a liquid addition.
One cup of almond/soy milk: 30 calories
15. Eggs
An egg is a very pure form of protein (6g on average) and at roughly 70 calories per one; it’s hard to not include them in your diet. They make the perfect breakfast protein and are one of the most versatile foods in existence.Eggs are healthy despite what the media says but moderation is key. Cholesterol content is generally high with an egg having an average of 4.5-5 grams of fat.
The American Heart Association recommends no more than 1 egg or 2 egg whites per day.
But contrary to the long-time belief that yolks are bad for you, it actually contains most of the nutrition. But you can eat only the whites for pure protein and even fewer calories.
One large egg: 70 calories