Balancing a love for food with a desire to achieve a certain weight can sometimes feel challenging. But selecting bland foods doesn’t have to be the answer when making healthier food choices. In our eyes, it is possible to find low-calorie foods that don’t sacrifice flavor or satisfaction. These eight foods clock in at 100 calories or less per serving and can help you stay on track with weight loss or maintenance goals while also being nourishing and tasty.
8 Nutritious Foods Under 100 Calories
1. Cherry Tomatoes
These bite-sized fruits are convenient and versatile, making them a must-have in any kitchen. Cherry tomatoes, with their vibrant red hue and round shape, can be sliced into salads, paired with hummus, or incorporated into pasta and egg dishes. Furthermore, these little powerhouses are also low in calories, with only 15 calories per 5 cherry tomatoes, making them an excellent option for those looking to fill up without overindulging.
2. Orange
This orange fruit is fragrant, juicy, and delicious. While you may have overlooked this trusty citrus in the produce aisle, it’s time to give them a second look. Not only are they a convenient snack option for those on the go, but they also boast cholesterol-lowering soluble fiber and antioxidant-rich vitamin C. With just around 60 calories per orange, they’re a great way to add some sunshine to your diet.
3. Hard Boiled Egg
With its vibrant yellow yolk and creamy white exterior, a hard-boiled egg offers a powerful combination of protein and healthy fats. Enjoy it as a quick snack, slice it onto a breakfast sandwich, or dice it into a salad for a satisfying boost of nutrition. Not only is a hard-boiled egg a smart, calorie-conscious choice to have on hand, but they are also widely available at airports, coffee shops, and even gas stations. So keep your eyes peeled for this convenient option when eating healthy on the go. A medium egg contains about 80 calories.
4. Edamame
Don’t be intimidated by its bright green shell – edamame is a versatile plant-based protein that adds flavor and filling nutrition to any meal or snack. To enjoy, simply pop open the pod to reveal the delicious and nutritious edible soybean inside. Mash the bean into a dip, season with sea salt to eat it plain, or toss it into a teriyaki quinoa bowl for a satisfying addition at only 80 calories per 1/3 cup.
5. Popcorn
While the air-popped version won’t be doused in butter, it still offers a delicious savory flavor and a wonderfully crunchy texture. Compared to chips, popcorn is generally a healthier choice since it’s popped with air instead of fried in oil. Plus, as a gluten-free whole grain food, it offers a helpful dose of fiber. Depending on the brand, a serving size of 2-3 cups typically contains only around 80 calories.
6. Watermelon
Watermelon is typically associated with warmer weather, and it’s hard not to crave it as temperatures rise. It is a smart calorie-conscious choice any time of year, as two cups of diced watermelon contain approximately 90 calories. With every bite, you’ll also be getting some help reaching your daily hydration goals since it is made up of mostly water. In addition to providing hydration, you’ll get a healthy dose of vitamin A, vitamin C, and potassium.
7. Yogurt
Whether Greek or traditional, it’s best to stick with the plain version if you want the most nutrient-dense choice. While initially a bit tangy, your taste buds will soon adjust and appreciate its smooth flavors. Yogurt is also a fantastic base for a satisfying meal, especially when complemented with seasonal fruits, spices such as cinnamon, and even toasted oats. If the texture is still a barrier for you, blending it into a smoothie is a simple way to obtain a calcium boost. Depending on the brand, a serving size of ½ to ¾ cup typically contains less than 100 calories.
8. Spinach
Leafy greens are well-known for their health benefits, and with so many people touting their advantages, there must be some truth to it. Thus, exploring ways to incorporate more leafy greens into your weekly nutrition lineup is worthwhile. Consider adding flavor to your greens with lemon juice and garlic or preparing them sautéed, chopped, or baked in recipes. Leafy greens are a versatile ingredient that can offer a range of health benefits with minimal calories of about 10 calories per cup.
The Bottom Line
Opting for calorie-conscious foods does not have to mean sacrificing flavor or settling for dull options. It is possible to strike a balance between indulging in delicious meals and making nutritious choices. This list includes a variety of sweet, savory, salty, and smooth flavors to offer a well-rounded selection of options to support balanced eating patterns.
What is your favorite food that’s 100-calories or less?
