Nutrition selection

Low calorie foods for balanced eating: guide

Written by NutriDecide Editorial Team Last updated: 2026-06-15

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.

Type: Food pages Focus: Nutrition Goal: Health & performance

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Nutrition selection

Low calorie foods for balanced eating: guide

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Protein Fiber Vitamins Minerals Energy Balance

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Page summary

🍽️

Total foods

100

items analyzed

⭐

Best choice

Soy dessert, plain, no added sugars, fortified with calcium, fermented, refrigerated

💪

Average protein

2,7 g

per 100g

🌿

Average carbs

3,9 g

per 100g

🔥

Average fat

17,4 g

per 100g

Quick assessment

Our analysis

This curated list highlights 100 low-calorie foods, primarily from DATA.top_foods and DATA.foods, with calorie counts per 100 grams ranging from 40 to 160. It’s designed to help you make practical choices for balanced eating, focusing on foods that provide essential nutrients without excess calories.

Foods like yogurt, artichokes, green beans, and beetroot stand out because they combine low calorie content with notable nutrient profiles such as high fiber, vitamins, or minerals. This list emphasizes foods suitable for those aiming to manage weight while supporting overall health.

👍 Positive points

✅ List with 100 foods; Soy dessert, plain, no added sugars, fortified with calcium, fermented, refrigerated ranks among the top picks.
✅ Leader in Calories: Yogurt, nonfat, with fruits (40 kcal per 100 g).
✅ Top of the ranking: Yogurt, nonfat, with fruits (Protein 3.96, Calories 40, Carbs 5.65).

⚠️ Points to watch

⚠️ Large list — compare portions and context, not just table rank.
⚠️ Yogurt, nonfat, with fruits packs more calories (40 kcal per 100 g) — watch portions.
⚠️ Filters and the general health angle define who enters the list — read the table in that lens.

Full analysis

What this list shows

Foods like yogurt, artichokes, green beans, and beetroot stand out because they combine low calorie content with notable nutrient profiles such as high Fiber, vitamins, or minerals. This list emphasizes foods suitable for those aiming to manage weight while supporting overall general general health.

Top picks and why they rank well

Among the top-ranking foods, Yogurt, nonfat, with fruits stands out because it offers nearly 40 Calories per 100g and provides almost 4 grams of Protein. Its nutrient density and moderate Carbs make it a versatile, general general health-friendly snack.

Artichokes, cooked, drained, without oil, with salt also ranks highly, with just 40 Calories and a Fiber content of 5.68g per 100g, making it excellent for digestive general general health and nutrient density. Its high mineral content, especially magnesium and iron, supports overall wellness.

Green beans, pod, braised (with oil, garlic and onion), with salt also scores well with 40 Calories, about 2.58g of Protein, and a good amount of Fiber, helping to maintain satiety and nutrient intake on a calorie-controlled diet.

Foods like beetroot, raw (about 40 Calories), provide antioxidants and vitamins, especially vitamin C, making them valuable in a balanced diet.

How to choose foods based on your goal

If your goal is weight loss, prioritize foods with the lowest calorie content but high Fiber and Protein, such as yogurt and artichokes. For muscle gain, focus on foods like yogurt with higher Protein ratios. For general nutrition general general health, select foods that are nutrient-dense, like artichokes and green beans, which offer vitamins and minerals with few Calories.

Remember, this list is a practical guide; balancing macro and micronutrients based on your individual needs is key. Use the table to compare Protein, Carbs, Calories, and Fiber per 100g, and adjust serving sizes accordingly.

Common mistakes when using this list

One mistake is relying solely on calorie counts without considering nutrient content—foods like artichokes and green beans provide Fiber, vitamins, and minerals that support general general health beyond just low Calories.

Another is ignoring portion sizes; values are per 100g, but actual servings may differ. Adjust your portions to match your calorie and nutrient goals.

Lastly, don't assume foods are suitable for all diets—some are low carb but not necessarily keto-friendly, depending on other factors like Fat content or added ingredients. Always verify food labels when possible.

Practical next step for you

Start by selecting a few foods from the top of the list, such as yogurt, artichokes, and green beans, and incorporate them into your daily meals. Compare their macro nutrients and Fiber content to tailor your intake for weight management or general general health support. Remember to balance these low-calorie choices with a variety of other nutrient-rich foods to meet your overall dietary needs.

Using this list as a practical tool can help you make smarter, nutrient-dense decisions aligned with your general general health goals. For personalized nutrition advice, consult a registered dietitian.

Data sources on this page

Editorial policy

Trusted references

How to interpret this page

🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.

💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.

🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.

🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.

Tip: combine the table with your goal — weight loss, muscle gain, low carb, endurance, or general health. The score helps compare options on this page; it does not replace medical or sports-nutrition advice.

Nutrition facts (per 100g)

The data shown is filtered to match this page’s topic.

The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.

Food	Calories	Protein	Carbs	Fat	Fiber	Score
🍽️ Yogurt, nonfat, with fruits	40,0	4,0	5,7	0,1	1,2	3/10
🍽️ Artichokes, cooked, drained, without oil, with salt	40,0	2,9	6,2	0,3	5,7	4/10
🍽️ Green beans, pod, braised (with oil, garlic and onion), with salt	40,0	2,6	4,4	1,4	3,4	3/10
🍽️ Artichoke, frozen, raw	40,0	2,3	7,5	0,1	2,0	3/10
🍽️ Salad, beetroot, raw, without oil, unsalted	40,0	1,9	7,7	0,1	3,4	3/10
🍽️ Roasted vegetables, with salt (eggplant, zucchini, sweet potatoes, broccoli, carrots and green beans (pod), without oil, with salt)	40,0	1,7	7,7	0,2	3,0	3/10
🍽️ Salad, butterhead lettuce, with sauce for salad - parsley, lemon juice, with olive oil, with salt	40,0	1,7	0,6	3,5	2,2	3/10
🍽️ Salad, butterhead lettuce, with sauce for salad - parsley, apple vinegar, with olive oil, with salt	40,0	1,6	0,5	3,5	2,2	3/10
🍽️ Salad, leaves, with sauce for salad, with salt (butterhead and lollo rossa lettuce, arugula, with sauce for salad - parsley, apple vinager, olive oil, with salt)	40,0	1,6	0,6	3,4	2,1	3/10
🍽️ Green beans, pod, cooked, drained, with soy oil, with salt	40,0	1,6	2,6	2,5	2,3	3/10
🍽️ Green beans, pod, cooked, drained, with soy oil, unsalted	40,0	1,6	2,6	2,5	2,3	3/10
🍽️ Salad, spinach, leaf, cooked, with sauce ( tomato, onion, parsley, vinegar and oil), with salt	40,0	1,6	2,3	2,7	1,6	3/10
🍽️ Salad, chicory greens, with sauce for salad - tomato, onion, parsley, vinegar and olive oil, unsalted	40,0	1,5	2,3	2,8	2,4	3/10
🍽️ Celery, braised (with oil, onion and garlic), unsalted	40,0	1,3	5,8	1,3	1,6	3/10
🍽️ Salad, chicory (curly endive), with sauce for salad - parsley, lemon juice, with olive oil, with salt	40,0	1,2	1,0	3,5	2,1	3/10
🍽️ Sauce, worcestershire, ready-to-eat, Brazil	40,0	1,2	8,9	0,0	0,2	2/10
🍽️ Salad, chicory (curly endive), with sauce for salad - parsley, apple vinegar, with olive oil, with salt	40,0	1,1	0,9	3,5	2,1	3/10
🍽️ Vegetables, sauteed, with salt (potato, carrot, chayote, with tomato, bell pepper, parsley, chive, with oil, onion and garlic, with salt)	40,0	1,1	6,0	1,3	1,7	3/10
🍽️ Beetroot, raw	40,2	1,6	6,3	87,6	2,8	3/10
🍽️ Mixed diced vegetables, canned, drained	40,4	2,3	5,6	87,0	3,2	3/10
🍽️ Veal stock, prepacked	40,9	3,1	2,4	—	0,1	3/10
🍽️ Feta-type cheese, 100% from cow's milk, in oil and spices, drained	41,0	9,8	0,5	—	0,1	5/10
🍽️ Mung beans, mature seeds, sprouted, cooked, drained, without oil, unsalted	41,0	4,2	5,8	0,1	2,0	4/10
🍽️ Mung beans, mature seeds, sprouted, cooked, drained, without oil, with salt	41,0	4,2	5,8	0,1	2,0	4/10
🍽️ Brazilian leaf, ´Serralha´, braised (with oil, onion and garlic), unsalted	41,0	3,3	2,3	2,1	4,3	4/10
🍽️ Collard green, cooked, drained, with soy oil, unsalted	41,0	2,6	1,1	2,9	2,8	3/10
🍽️ Collard green, cooked, drained, with soy oil, with salt	41,0	2,6	1,1	2,9	2,8	3/10
🍽️ Green beans, pod, braised (with oil, garlic and onion), unsalted	41,0	2,6	4,4	1,4	3,5	3/10
🍽️ Beverage, cappuccino (low fat cow´s milk, coffee - 10% infusion and cocoa without sugar), without sugar, Brazil	41,0	2,2	5,8	1,0	1,9	3/10
🍽️ Baby food - ground meat beef (knuckle), cornmeal and spinach, with chicken broth, with onion, without oil, with salt	41,0	1,9	7,5	0,4	1,5	3/10
🍽️ Salad, leaves, with sauce for salad, with salt (butterhead and lollo rossa lettuce, arugula, with sauce for salad - parsley, lemon juice, olives oil, with salt)	41,0	1,7	0,8	3,4	2,2	3/10
🍽️ Salad, spinach, leaf, cooked, with sauce ( tomato, onion, parsley, vinegar and oil), unsalted	41,0	1,6	2,5	2,7	1,6	3/10
🍽️ Salad, leaves, with sauce for salad, with salt (iceberg (crispyhead) and lollo rossa lettuce, watercress, with sauce for salad - parsley, lemon juice, olives oil, with salt)	41,0	1,5	0,9	3,5	1,7	3/10
🍽️ Cabbage, white, cooked, drained, with soy oil and, unsalted	41,0	1,5	2,7	2,7	1,2	3/10
🍽️ Cabbage, white, cooked, drained, with soy oil and, with salt	41,0	1,5	2,7	2,7	1,2	3/10
🍽️ Salad, leaves, with sauce for salad, with salt (iceberg (crispyhead) and lollo rossa lettuce, watercress, with sauce for salad - parsley, apple juice, olives oil, with salt)	41,0	1,5	0,8	3,5	1,7	3/10
🍽️ Juice, orange and beetroot, without sugar	41,0	1,2	8,5	0,2	2,4	3/10
🍽️ Salad, chard, with tomato, with olive oil, with salt	41,0	1,2	2,7	2,8	1,4	3/10
🍽️ Salad, radish, with sauce for salad - parsley, apple vinager, olive oil, with salt	41,0	1,1	1,4	3,4	1,7	3/10
🍽️ Salad, cabbage, white, raw, with sauce ( tomato, onion, parsley, vinegar and oil), unsalted	41,0	1,1	3,1	2,6	1,6	3/10
🍽️ Salad, cabbage, white, raw, with sauce ( tomato, onion, parsley, vinegar and oil), with salt	41,0	1,0	3,2	2,6	1,6	3/10
🍽️ Salsify, frozen, raw	41,1	2,3	4,7	85,8	5,8	4/10
🍽️ Palm heart, canned, drained	41,5	2,5	5,5	90,2	2,2	3/10
🍽️ Tomato sauce for pizza	41,5	2,0	4,7	86,8	2,8	3/10
🍽️ Onion, red, sautéed/pan-fried, without added fat	41,5	1,7	7,5	87,9	2,1	3/10
🍽️ Beetroot, cooked	41,5	1,4	7,1	88,3	2,5	3/10
🍽️ Baby food jar with vegetables and starchy food, from 4-6 months	41,7	1,3	6,5	89,8	1,8	3/10
🍽️ Yogurt, lactose free, low fat, natural (imported data)	42,0	4,9	5,2	0,2	0,0	3/10
🍽️ Soy dessert, plain, no added sugars, fortified with calcium, fermented, refrigerated	42,0	3,6	1,1	91,4	0,6	3/10
🍽️ Brazilian leaf, ´Serralha´, braised (with oil, onion and garlic), with salt	42,0	3,3	2,6	2,1	4,3	4/10

Vitamins and minerals

Showing top foods: 12 / 100

🍽️

Food

Yogurt, nonfat, with fruits

Minerals

Calcium 123,0

Iron 0,1

Magnesium 13,0

Phosphorus 96,5

Potassium 152,5

Sodium 48,0

Zinc 0,3

Vitamins

Vitamin A 13,3

Vitamin C 2,5

Vitamin D —

Vitamin E 0,0

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Artichokes, cooked, drained, without oil, with salt

Minerals

Calcium 21,0

Iron 0,6

Magnesium 41,9

Phosphorus 72,8

Potassium 285,0

Sodium 187,0

Zinc 0,6

Vitamins

Vitamin A 0,0

Vitamin C 7,4

Vitamin D 0,0

Vitamin E 0,2

Vitamin K —

Vitamin B1 0,1

Vitamin B2 0,1

Vitamin B3 1,1

Vitamin B5 —

Vitamin B6 0,1

Vitamin B12 0,0

🍽️

Food

Green beans, pod, braised (with oil, garlic and onion), with salt

Minerals

Calcium 44,3

Iron 0,6

Magnesium 30,0

Phosphorus 41,1

Potassium 293,0

Sodium 127,0

Zinc 0,5

Vitamins

Vitamin A 17,7

Vitamin C 1,7

Vitamin D 0,0

Vitamin E 0,5

Vitamin K —

Vitamin B1 —

Vitamin B2 0,1

Vitamin B3 —

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 0,0

🍽️

Food

Artichoke, frozen, raw

Minerals

Calcium 45,0

Iron 1,5

Magnesium 12,0

Phosphorus 130,0

Potassium 430,0

Sodium 47,0

Zinc 0,1

Vitamins

Vitamin A 8,0

Vitamin C 9,0

Vitamin D 0,0

Vitamin E 0,2

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Salad, beetroot, raw, without oil, unsalted

Minerals

Calcium 14,4

Iron 0,3

Magnesium 21,7

Phosphorus 19,4

Potassium 375,0

Sodium 9,7

Zinc 0,5

Vitamins

Vitamin A 0,9

Vitamin C 3,1

Vitamin D 0,0

Vitamin E 0,0

Vitamin K —

Vitamin B1 0,0

Vitamin B2 0,0

Vitamin B3 0,0

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 0,0

🍽️

Food

Roasted vegetables, with salt (eggplant, zucchini, sweet potatoes, broccoli, carrots and green beans (pod), without oil, with salt)

Minerals

Calcium 31,2

Iron 0,4

Magnesium 19,3

Phosphorus 34,0

Potassium 270,0

Sodium 124,0

Zinc 0,2

Vitamins

Vitamin A 167,0

Vitamin C 13,4

Vitamin D 0,0

Vitamin E 0,8

Vitamin K —

Vitamin B1 0,0

Vitamin B2 0,0

Vitamin B3 0,0

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 0,0

🍽️

Food

Salad, butterhead lettuce, with sauce for salad - parsley, lemon juice, with olive oil, with salt

Minerals

Calcium 34,4

Iron 0,7

Magnesium 9,3

Phosphorus 26,5

Potassium 349,0

Sodium 57,5

Zinc 0,4

Vitamins

Vitamin A 191,0

Vitamin C 22,8

Vitamin D 0,0

Vitamin E 0,8

Vitamin K —

Vitamin B1 0,1

Vitamin B2 0,1

Vitamin B3 0,7

Vitamin B5 —

Vitamin B6 0,1

Vitamin B12 0,0

🍽️

Food

Salad, butterhead lettuce, with sauce for salad - parsley, apple vinegar, with olive oil, with salt

Minerals

Calcium 32,9

Iron 0,7

Magnesium 9,1

Phosphorus 25,9

Potassium 347,0

Sodium 57,6

Zinc 0,4

Vitamins

Vitamin A 191,0

Vitamin C 21,5

Vitamin D 0,0

Vitamin E 0,8

Vitamin K —

Vitamin B1 0,1

Vitamin B2 0,1

Vitamin B3 0,7

Vitamin B5 —

Vitamin B6 0,1

Vitamin B12 0,0

🍽️

Food

Salad, leaves, with sauce for salad, with salt (butterhead and lollo rossa lettuce, arugula, with sauce for salad - parsley, apple vinager, olive oil, with salt)

Minerals

Calcium 58,6

Iron 1,4

Magnesium 13,6

Phosphorus 35,0

Potassium 319,0

Sodium 58,3

Zinc 0,4

Vitamins

Vitamin A 209,0

Vitamin C 30,1

Vitamin D 0,0

Vitamin E 0,7

Vitamin K —

Vitamin B1 0,1

Vitamin B2 0,0

Vitamin B3 0,4

Vitamin B5 —

Vitamin B6 0,1

Vitamin B12 0,0

🍽️

Food

Green beans, pod, cooked, drained, with soy oil, with salt

Minerals

Calcium 34,8

Iron 0,3

Magnesium 9,5

Phosphorus 22,4

Potassium 92,5

Sodium 127,0

Zinc 0,2

Vitamins

Vitamin A 11,2

Vitamin C 0,7

Vitamin D 0,0

Vitamin E 0,5

Vitamin K —

Vitamin B1 —

Vitamin B2 0,1

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 0,0

🍽️

Food

Green beans, pod, cooked, drained, with soy oil, unsalted

Minerals

Calcium 34,8

Iron 0,3

Magnesium 9,5

Phosphorus 22,5

Potassium 92,8

Sodium —

Zinc 0,2

Vitamins

Vitamin A 11,3

Vitamin C 0,7

Vitamin D 0,0

Vitamin E 0,5

Vitamin K —

Vitamin B1 —

Vitamin B2 0,1

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 0,0

🍽️

Food

Salad, spinach, leaf, cooked, with sauce ( tomato, onion, parsley, vinegar and oil), with salt

Minerals

Calcium 53,7

Iron 0,3

Magnesium 25,8

Phosphorus 22,9

Potassium 175,0

Sodium 138,0

Zinc 0,3

Vitamins

Vitamin A 101,0

Vitamin C 3,5

Vitamin D 0,0

Vitamin E 2,0

Vitamin K —

Vitamin B1 0,1

Vitamin B2 0,1

Vitamin B3 0,0

Vitamin B5 —

Vitamin B6 0,1

Vitamin B12 0,0

Analysis

💪

Protein

Low

🌾

Carbs

Low

🥑

Fat

Low

🔥

Calories

Low

🏆

Summary

Decide better

Frequently asked questions

What is the Low calorie foods for balanced eating: guide list for?

It groups 100 filtered foods; Yogurt, nonfat, with fruits, Artichokes, cooked, drained, without oil, with salt, Green beans, pod, braised (with oil, garlic and onion), with salt and compare protein, fiber and calories per 100 g.

Where to start in the table?

Start with Yogurt, nonfat, with fruits, Artichokes, cooked, drained, without oil, with salt, Green beans, pod, braised (with oil, garlic and onion), with salt and compare protein, fiber and calories per 100 g.

How to read the list numbers?

All values are per 100 g. Mentally adjust for the portion you actually eat.

Are values per serving or per 100 g?

On this page, unless noted otherwise, main macros are per 100 g.

Recommended offer

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Includes Yogurt, nonfat, with fruits, Artichokes, cooked, drained, without oil, with salt, Green beans, pod, braised (with oil, garlic and onion), with salt and more — shop related items on Amazon.

🥛

Yogurt, nonfat, with fruits

iHerb

3.96g / 100g

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🥗

Artichokes, cooked, drained, without oil, with salt

iHerb

2.88g / 100g

See price on iHerb

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🫘

Green beans, pod, braised (with oil, garlic and onion), with salt

iHerb

2.58g / 100g

See price on iHerb

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🥗

Artichoke, frozen, raw

iHerb

2.3g / 100g

See price on iHerb

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Protein: 3.96g
Calories: 40 kcal
Fiber: 1.17g

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Low calorie foods for balanced eating: guide

Low calorie foods for balanced eating: guide

Page summary

Quick assessment

👍 Positive points

⚠️ Points to watch

Full analysis

What this list shows

Top picks and why they rank well

How to choose foods based on your goal

Common mistakes when using this list

Practical next step for you

Data sources on this page

Trusted references

How to interpret this page

Nutrition facts (per 100g)

Vitamins and minerals

Yogurt, nonfat, with fruits

Minerals

Vitamins

Artichokes, cooked, drained, without oil, with salt

Minerals

Vitamins

Green beans, pod, braised (with oil, garlic and onion), with salt

Minerals

Vitamins

Artichoke, frozen, raw

Minerals

Vitamins

Salad, beetroot, raw, without oil, unsalted

Minerals

Vitamins

Roasted vegetables, with salt (eggplant, zucchini, sweet potatoes, broccoli, carrots and green beans (pod), without oil, with salt)

Minerals

Vitamins

Salad, butterhead lettuce, with sauce for salad - parsley, lemon juice, with olive oil, with salt

Minerals

Vitamins

Salad, butterhead lettuce, with sauce for salad - parsley, apple vinegar, with olive oil, with salt

Minerals

Vitamins

Salad, leaves, with sauce for salad, with salt (butterhead and lollo rossa lettuce, arugula, with sauce for salad - parsley, apple vinager, olive oil, with salt)

Minerals

Vitamins

Green beans, pod, cooked, drained, with soy oil, with salt

Minerals

Vitamins

Green beans, pod, cooked, drained, with soy oil, unsalted

Minerals

Vitamins

Salad, spinach, leaf, cooked, with sauce ( tomato, onion, parsley, vinegar and oil), with salt

Minerals

Vitamins

Analysis

Frequently asked questions

Related content

High-protein foods

High-fiber foods

Balanced eating guide

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Nutrition goals

Explore nutrition clusters