A low-calorie food is considered dietary and favorable for diets that are aimed at losing weight, since the sources of calories are macromolecules of nutritional importance and quality , which in excess tend to produce adverse effects on our health.
In the following article, we will talk about ten low-calorie foods that fill you up and provide satiety, which are also recommended to include in our diets.
What are low calorie foods?
Low-calorie foods are those that do not have calories in their nutritional composition and therefore their energy intake is 40 kcal/100 gr in solids and 20 kcal/100 ml in liquids , maximum. They are usually foods low in fat and sugar, which are one of the main sources of energy in our diet. (1)
To highlight: Low-calorie foods can be processed foods or natural and healthy foods, so consuming fewer calories is not necessarily synonymous with consuming less food , but more rich in micronutrients, fibers, and molecules that allow us to feel satisfied.
Here is a list of some of the lowest calorie foods:
1. Cucumber
Cucumber is a vegetable considered part of foods low in calories and carbohydrates . It is one of the main foods consumed in diets and is rich in percentages of water and fiber, as well as vitamins and antioxidants.
Note: It is capable of providing great health benefits and helping to detoxify the body. (two)
2. Zucchini
Zucchini is a food that contains only 20 grams of calories per 100-gram portion, making it ideal for low-calorie diets. Contains vitamin C and potassium which benefits the body and boosts your immune system.
You should know: Zucchini is rich in water and fiber, it is also delicious and versatile for many recipes, especially salads . (3)
3. Celery
Celery is considered a food with a nutritional profile similar to lettuce, onions and cucumbers . It is characterized by its thick and grooved stems, with a rather peculiar aroma and flavor.
To highlight: Contains contributions of protein and flavonoids , but only 10 calories per 100 grams of edible portion. (4)
4. Pumpkin
The pumpkin is a berry with a hard shell, it is one of the vegetables with the fewest calories and with great versatility when it comes to being consumed. It contains high levels of protein and carotenoids, which benefit the health of its consumers.
It is characterized by having low levels of fat and calories, these levels being 34 kcal per 100 grams of cooked pumpkin portion, approximately. (5)
5. Asparagus
Asparagus are tender stems that provide values of 20 kcal/100 grams. They are vegetables with an important nutritional contribution that includes fiber , vitamin C, vitamin B1, vitamin B6 and without fat or cholesterol content.
Note: Asparagus are versatile when it comes to consumption and provide antioxidants that even favor cognitive and visual function. (6)
6. Watermelon
Watermelon is a fruit native to Africa, with a high percentage of water, low in calories, carbohydrates and fiber. It does not contain fat or cholesterol, but it does contain vitamins and minerals that benefit the health of its consumers.
You should know: Its content of vitamins B6 and B1 is essential for the production of energy in the body from this food. (7)
7. Strawberries
Strawberries are fruits noted for their incredible and characteristic flavor, in addition to their nutritional contributions and health benefits. They contain fiber, protein and carbohydrates, which is why they are part of the most consumed foods low in fat and sugar in the diets of individuals. Its calorie intake is 37 kcal/ 100 grams of fruit .
8. Eggs
Eggs are a source of protein of animal origin, which provide even 7% of the energy required daily, although the egg white only has 16 kcal to provide the body, but it contains all the amino acids that the body needs for its proper functioning. They have a high nutritional value and saturated fats. (8)
9. White fish
White fish is a term applied to certain fish, which are characterized by low fat content. They do not contain carbohydrates or cholesterol, but are a source of quality protein, iron and calcium.
Highlights: Among the white fish we can highlight cod, hake, sole and monkfish. Its calorie contributions are found at an estimated 172 kcal per 100 grams of meat.
10. Pollo
Chicken is from the low-calorie, high-protein food group , as it is a quality source of this macronutrient. Chicken provides approximately only 20 kcal per 100 grams of meat , although it also contains vitamins, minerals, as well as lipids. (9)
Key Findings
- Low-calorie foods are considered healthy, because they tend to have low levels of sugar, fat, and carbohydrates.
- Some low-calorie foods are usually rich in vitamin C and greatly favor the health of their consumers due to their nutritional quality.
- Among the low-calorie foods are cucumber, zucchini, celery, watermelon, strawberries and eggs.
- The content of quality molecules allows a healthy diet with less risk of developing overweight.
- A balanced diet with low-calorie foods will allow you to develop a diet low in calories but with high nutritional value.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.