50 Foods Under 50 Calories
Eat more, weigh less. These 50 ultra-low calorie foods let you snack freely while staying in your deficit.
Volume Eating Secret
These foods are high in water and fiber, low in calories. You can eat large portions without blowing your calorie budget — the key to staying full while losing weight.
🥬 Vegetables (Most Under 25 cal/cup)
- Cucumber — 16 cal/cup
- Celery — 14 cal/cup
- Lettuce (all types) — 5-10 cal/cup
- Spinach (raw) — 7 cal/cup
- Zucchini — 20 cal/cup
- Radishes — 19 cal/cup
- Tomatoes — 32 cal/cup
- Bell peppers — 30 cal/cup
- Mushrooms — 15 cal/cup
- Cabbage — 22 cal/cup
- Cauliflower — 27 cal/cup
- Broccoli — 31 cal/cup
- Asparagus — 27 cal/cup
- Green beans — 31 cal/cup
- Kale — 33 cal/cup
- Bok choy — 9 cal/cup
- Watercress — 4 cal/cup
- Arugula — 5 cal/cup
- Fennel — 27 cal/cup
- Eggplant — 20 cal/cup
🍓 Fruits (Per Serving)
- Strawberries — 49 cal/cup
- Watermelon — 46 cal/cup
- Cantaloupe — 50 cal/cup
- Honeydew — 45 cal/cup
- Grapefruit (half) — 39 cal
- Papaya — 43 cal/cup
- Starfruit — 41 cal/fruit
- Lemon — 17 cal/fruit
- Lime — 20 cal/fruit
- Peach — 38 cal/small
- Plum — 30 cal/fruit
- Apricot — 17 cal/fruit
- Blackberries — 43 cal/cup
- Raspberries — 50 cal/cup
🥤 Beverages (Per Cup)
- Water — 0 cal
- Black coffee — 2 cal
- Green tea — 0 cal
- Herbal tea — 0 cal
- Diet soda — 0 cal
- Sparkling water — 0 cal
- Unsweetened almond milk — 30 cal
- Vegetable broth — 12 cal
- Bone broth — 31 cal
🥒 Other Low-Cal Options
- Pickles (dill) — 4 cal/spear
- Sugar-free Jello — 10 cal/serving
- Egg whites — 17 cal/egg white
- Shirataki noodles — 10 cal/serving
- Seaweed/nori — 5 cal/sheet
- Sauerkraut — 27 cal/cup
- Salsa (fresh) — 36 cal/half cup
Smart Ways to Use These Foods
1. Bulk Up Your Meals
Add these to existing meals to increase volume without calories. Throw spinach in scrambled eggs, add mushrooms to pasta, bulk up stir-fries with cabbage and zucchini.
2. Unlimited Snacking
Keep cucumber slices, celery sticks, cherry tomatoes, and bell pepper strips prepped in your fridge. Hungry between meals? Eat these freely.
3. Pre-Meal Strategy
Start meals with a large salad or broth-based soup. You'll eat fewer calories from the main course while feeling just as satisfied.
4. Dessert Swaps
Craving sweets? Frozen grapes, watermelon, or sugar-free Jello with berries satisfy sweet tooth at a fraction of the calories.
Sample Volume Eating Day
Breakfast: 3 egg whites + whole eggs with spinach & mushrooms (150 cal)
Snack: 2 cups cucumber + celery with mustard (40 cal)
Lunch: Massive salad with grilled chicken, lettuce, tomatoes, bell peppers (400 cal)
Snack: 1 cup strawberries + 1 cup watermelon (95 cal)
Dinner: Stir-fry with shirataki noodles, cabbage, broccoli, protein (400 cal)
Dessert: Sugar-free Jello with raspberries (60 cal)
Total: ~1,145 calories — but you've eaten a LOT of food
Cautions
- Watch added condiments — Ranch dressing turns healthy veggies into calorie bombs
- Fruit portions matter — Easy to overeat even low-cal fruits
- Balance with protein — These foods alone won't keep you full long-term
- Fiber = gas — Increase intake gradually to avoid digestive issues
The Bottom Line
You don't have to be hungry to lose weight. Fill your plate with these 50 foods, stay in your deficit, and watch the scale drop while eating more than ever.
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