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Low Calorie Food List

Decorated Fruit

An often followed or advised general guideline is to lose 1lb/week. 1 lb is approximately equal to 3,500 calories. If you are not obese or overweight, and just want to maintain your current weight, adjust your diet such that your daily intake stays to around 2,000 calories. Of course, the calorie intake and diet requirements will need alterations according to your body’s daily energy expenditure and the amount of hard manual labor you put in, apart from any physical exercise.

Let’s simplify this: In common parlance, a calorie is a measure of the amount of energy present in a particular food. The calories we consume through food are more than what our daily activities require. Hence, we overfill our bodies. Our body does not waste these excessive calories, instead, it stores them by converting them from food to fat. In order to burn this unsightly storage of fat, we need to reverse the process. We need to consume less than we need to fuel our daily processes, and force the body to use the available fat storage as the energy source of the body. And to reduce calorie consumption, we need to focus on light food items.

Food Item Calories/100 gm Food Item Calories/100 gm
Celery 11 Green Chillies 11
Watercress 12 Cucumber 12
Radish 16 Oyster Mushrooms 16
Zucchini 17 Tomatoes (Red/Orange) 18
Swiss Radicchio 20 Crimini Mushrooms 20
Rhubarb 22 Rocket Arugula 22
Pumpkin 22 Asparagus 23
Yellow Squash 23 Bell Peppers 24
White Button Mushrooms 24 Cabbage/Bok Choy 25
Tomatoes (Green/Yellow) 25 Shiitake Mushrooms 25
Eggplant 25 Cauliflower 25
Portobello Mushrooms 25 Mustard Greens 28
Broccoli 30 Brussels Sprouts 30
Parsley 30 Boiled Green Beans 31
Peach 31 Water Chestnuts 31
Okra 31 Strawberries 32
Turnip/Turnip Greens 33 Winter Squash 33
Honeydew Melon 34 Tangerine 34
Pear 35 Cantaloupe 35
Mixed Berries 37 Papaya 39
Turban Squash 40 Pea Pods 41
Acorn Squash 42 Bitter Gourd 44
Egg Whites 44 Oranges 45
Carrots 45 Grapefruit 48
Boysenberries 49 Seaweed 50
Kale 51 Oat Porridge 55
Apple 57 Apricots 57
Butternut Squash 58 Kiwi 60
Pineapples 60 Passion Fruit 60
Pearl Onions 60 Pomegranate 63
Plums 64 Boiled Potatoes 70
Lentils 70 Parsnips 70
Mangoes 70 Cherries 70
Figs 74 Lotus Stem 74
Cranberries 76 Green Onions 78
Corn Kernels 78 Scallops 79
Bananas 90 Lemon Grass 91
Boiled Macaroni 95 Yam 95
Sliced Lean Ham 96 Baked Sweet Potatoes 96
Shrimp 99 Grilled Fish 100
Lobster 103 Canned Prunes 106
Cottage Cheese 118 Fava Beans 122
Brown Rice 128 Grilled Chicken Breast 131
Noodles 134 Lean Canadian Bacon 134
White Rice 140 Ground Turkey 140
Tofu 148 Poached Fish 148
Fried Fish 149 Chicken Dumplings 150

 

Food Item Calories/100 ml Food Item Calories/100 ml
Fat-free Skim Milk 90 Lemon Juice 61
Orange Juice 47 Apple Juice 48
Cranberry Juice 38 Grapefruit Juice 38
Coconut Water 19 Drinking Water 1

Try including these food items in your diet to lower calorie consumption, and thus, augment weight loss.

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