Nutrition selection

Low calorie foods for daily routine: comparison

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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🍎

🥕

🐟

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Nutrition selection

Low calorie foods for daily routine: comparison

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

1,4 g

per 100g

🌿

Average carbs

5,9 g

per 100g

🔥

Average fat

22,7 g

per 100g

Quick assessment

Our analysis

This ranked list highlights 100 low-calorie foods suitable for daily routines, based on a detailed comparison of calories, proteins, carbohydrates, fats, fibers, and key nutrients. The foods are filtered to include options with calorie counts between 40 and 160 per 100 grams, providing practical choices for routine nutrition decisions.

Foods like yogurt, artichokes, green beans, and beetroot stand out because they offer low calories while maintaining valuable nutrients, making them ideal for those aiming to manage weight or support general 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 routine angle define who enters the list — read the table in that lens.

Full analysis

What this list shows

This ranked list highlights 100 low-calorie foods suitable for daily routines, based on a detailed food comparison of Calories, proteins, carbohydrates, fats, fibers, and key nutrients. The foods are filtered to include options with calorie counts between 40 and 160 per 100 grams, providing practical choices for routine nutrition decisions.

Foods like yogurt, artichokes, green beans, and beetroot stand out because they offer low Calories while maintaining valuable nutrients, making them ideal for those aiming to manage weight or support general nutrition general health.

Top picks and why they rank well

Among the top-ranked foods, Yogurt, nonfat, with fruits leads due to its high Protein content (nearly 4 grams per 100g) and low Fat, making it ideal for a balanced routine. Artichokes (cooked and frozen) are also strong contenders with approximately 40 Calories, high Fiber (about 5.7g), and essential minerals like magnesium and iron. Green beans, especially braised with oil and onion or cooked plain, are notable for their low Carbs (~4.4g per 100g) and decent nutrient profile.

Foods like beetroot and certain salads also rank well for their Fiber and micronutrient content despite being low in Calories.

How to choose based on your goal

If your goal is weight loss, prioritize foods with very low Calories, high Fiber, and moderate Protein like yogurt or artichokes. For muscle gain, focus on foods with higher Protein density—yogurt, artichokes, or certain vegetables—while maintaining low Fat intake. For overall general health, select foods with a good balance of vitamins and minerals, such as salads and cooked greens.

product review the nutrient values per 100 grams to compare Protein, Carbs, and Calories closely, ensuring your choices align with your daily routine and specific general health goals.

Common mistakes when using this list

One mistake is assuming all foods are interchangeable without considering actual portion sizes; values are per 100g, but serving sizes vary. Also, focusing solely on Calories without considering nutrient density or micronutrients can lead to less balanced choices. Additionally, relying only on low-calorie counts may overlook foods rich in essential vitamins and minerals necessary for general health.

Another error is ignoring added ingredients or preparation methods—like oils, salt, or sugar—that can significantly change the nutritional profile.

Practical next step for you

Start by selecting a few foods from this list, such as yogurt or artichokes, and incorporate them into your daily meals or snacks. Compare their macro and micronutrient values to your routine to ensure you're achieving a balanced intake aligned with your general health goals. Remember, this data is educational; for personalized advice, consult a registered dietitian or general healthcare professional.

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
🍽️ Juice, orange, pineapple and beetroot, without sugar	40,0	0,9	8,7	0,2	1,1	3/10
🍽️ Salad, green bell pepper, raw, sauce with tomato, onion, parsley, vinegar and olive oil, unsalted	40,0	0,9	3,3	2,6	1,4	3/10
🍽️ Salad, cucumber, with sauce for salad - parsley, lemon juice, with olive oil, with salt	40,0	0,8	1,6	3,4	1,1	2/10
🍽️ Salad, cucumber, with sauce for salad - parsley, apple vinegar, with olive oil, with salt	40,0	0,8	1,4	3,4	1,0	2/10
🍽️ Beverage, coffee, 10% infusion, with sugar	40,0	0,7	9,3	0,1	0,0	2/10
🍽️ Baby food - papaya and pear, without sugar	40,0	0,6	8,9	0,2	1,8	3/10
🍽️ Juice, papaya, with sugar added	40,0	0,3	9,4	0,1	0,9	2/10
🍽️ Vermuth, n/e flavour	40,0	0,1	10,0	0,0	0,0	2/10
🍽️ Vermuth, n/e flavour	40,0	0,1	10,0	—	0,0	2/10
🍽️ Pumpkin, Squash, cabotian (japonesa), without peel, boiled, drained, without oil, unsalted, Brazil	40,0	0,0	8,3	0,7	2,5	2/10
🍽️ Soda, guarana, regular, with sugar, Brazil	40,0	0,0	10,0	0,0	0,0	2/10
🍽️ Brazilian fruit, `Mangaba`, wihtout peel, pulp, Brazil	40,0	0,0	5,6	2,0	7,5	4/10
🍽️ Potato, peeled, cooked, with tomato sauce (sugo sauce), with salt, Brazil	40,0	0,0	9,0	0,4	1,9	2/10
🍽️ Papaya, ´Formosa´, pulp, raw, Brazil	40,0	0,0	9,7	0,1	1,8	3/10
🍽️ Cola, with sugar(s)	40,1	0,0	10,0	90,3	0,0	2/10
🍽️ Beetroot, raw	40,2	1,6	6,3	87,6	2,8	3/10
🍽️ Soup, gazpacho type, cold, prepacked	40,2	0,8	3,2	91,1	1,1	2/10
🍽️ Soup, mushroom, prepacked, to be reheated	40,3	0,9	4,1	92,0	0,6	2/10
🍽️ Carrot, steamed	40,3	0,6	7,3	87,7	3,7	3/10
🍽️ Mixed diced vegetables, canned, drained	40,4	2,3	5,6	87,0	3,2	3/10
🍽️ Beer, dark	40,5	0,4	4,1	92,7	0,0	2/10
🍽️ Veal stock, prepacked	40,9	3,1	2,4	—	0,1	3/10
🍽️ Soup, fish and/or crustacean, dehydrated and reconstituted	40,9	0,9	5,7	90,6	0,4	2/10
🍽️ Grapefruit juice, from concentrate	40,9	0,5	8,4	89,9	0,2	2/10
🍽️ Energy drink, with sugar(s)	40,9	0,1	10,2	88,0	0,1	1/10
🍽️ Cola, with sugar(s) and without caffeine	40,9	0,1	10,2	89,6	0,5	1/10
🍽️ 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
🍽️ Green beans, pod, braised (with oil, garlic and onion), unsalted	41,0	2,6	4,4	1,4	3,5	3/10

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 this list for?

It compares 100 low-calorie foods based on calories, protein, carbs, fats, and key nutrients to help you make informed daily dietary choices.

Where to start in the table?

Begin with foods like Yogurt, nonfat, with fruits, Artichokes, cooked and frozen, or Green beans, braised or plain, to compare their macros and micronutrients.

Are values per serving or per 100g?

All values are per 100 grams; adjust mentally for your actual portion size.

How should I use this list for my goals?

Choose foods that match your specific goal—weight loss, muscle gain, or general health—by focusing on their macro and micronutrient values.

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

→

🥗

Artichoke, frozen, raw

iHerb

2.3g / 100g

See price on iHerb

→

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

Some links may be affiliate or sponsored (Amazon, iHerb). They are labeled and do not change the nutritional data shown.

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Low calorie foods for daily routine: comparison

Low calorie foods for daily routine: comparison

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 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

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High-fiber foods

Balanced eating guide

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Nutrition goals

Explore nutrition clusters