7 Foods Under 100 Calories You’ll Love
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7 Foods Under 100 Calories You’ll Love
Balancing Food and Weight Goals
Balancing a love of food with a desire to achieve a certain weight can sometimes feel challenging. But you don’t have to select bland foods to make healthy choices. Here are seven foods that contain 100 calories or less per serving, and learn from two dietitians how these picks can improve your health and help you stay on track with your weight goals – without sacrificing flavor or satisfaction.
1. Cherry Tomatoes
Calories: 17 (for 5 fruits)
Slice these bite-size fruits into salads, pair them with hummus, or incorporate them into pasta and egg dishes. “They add a lot of good flavor, vibrancy, and a pop of color to meals,” says Melissa Rifkin, a registered dietitian in Mount Kisco, New York.
Benefits: Cherry tomatoes boast only 17 calories per serving of five, according to the U.S. Department of Agriculture (USDA). In terms of nutrient perks, says Rifkin, these little powerhouses contain lycopene, an antioxidant that helps reduce inflammation and protect against disease, according to research.
2. Oranges
Calories: 77 (each)
If you’ve overlooked this delicious citrus fruit in the produce aisle, you might want to give it a second look – it makes a convenient on-the-go snack option.
Benefits: Oranges boast cholesterol-lowering soluble fiber and antioxidant-rich vitamin C. With just 77 calories, according to the USDA, one orange also contains nearly 100 percent of your recommended daily value for vitamin C – a key antioxidant to support your immunity and heart health, says Rifkin.
3. Hard-Boiled Eggs
Calories: 72 (each)
Enjoy a hard-boiled egg as a quick snack, slice one onto a breakfast sandwich, or dice one into a salad for a satisfying boost of nutrition. You’ll often find hard-boiled eggs on the go, available at airports, coffee shops, and even gas station mini-marts as a quick snack.
Benefits: With its vibrant yellow yolk and creamy white exterior, a hard-boiled egg offers a powerful combination of protein and healthy fats. “Hard-boiled eggs are an excellent source of protein,” says Christa Brown, a registered dietitian nutritionist based in Woodbridge, New Jersey. “In just one large egg, you get six grams of protein,” she says, and only 72 calories, per the USDA.
4. Edamame
Calories: 94 (for a ½-cup serving)
You can buy edamame in the pod or already shelled in the refrigerator or freezer section of the grocery store. 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.
Benefits: Edamame, a versatile plant-based protein, adds flavor and filling nutrition to any meal or snack. Half a cup of (previously frozen) edamame provides 94 calories, 18 grams of protein, and 8 grams of fiber, per the USDA. “When you combine protein and fiber, it ultimately reduces cravings and keeps you fuller for longer with fewer calories,” says Brown.
5. Popcorn
Calories: 30 calories (for a 1-cup serving of air-popped popcorn)
Try the air-popped version – it won’t be fried in oil, yet still offers a delicious savory flavor and a wonderfully crunchy texture.
Benefits: One cup of air-popped popcorn contains about 1 gram each of protein and fiber, according to the USDA, along with 30 calories. And research links yogurt with lower body weight and lower body fat.
6. Watermelon
Calories: 90 (for a 2-cup serving)
Many people love to eat it plain or mix it into a salad. But for a new spin on an old favorite, try making a delicious watermelon sangria at your next summer shindig – or even grill it!
Benefits: Two cups of diced watermelon contain approximately 90 calories, according to the USDA, making it a good calorie-conscious choice any time of year. With every bite, you’ll also move closer to your daily hydration goals because 92 percent of it is water, per the Mayo Clinic. Research has linked watermelon consumption to weight management, too, according to a review – especially if you sub out snacks made from refined carbohydrates for watermelon, as the sweet fruit may also help decrease appetite, the researchers said.
7. Yogurt
Calories: 60 (for a ½-cup serving)
You can add fresh or frozen fruit to plain yogurt for sweetness, says Rifkin. Yogurt serves as a fantastic base for a satisfying meal, especially when complemented with seasonal fruits, spices such as cinnamon, and even toasted oats. Also, try blending it into a smoothie for a calcium boost.
Benefits: Whether you choose Greek or traditional, stick with plain yogurt if you want the most nutrient-dense choice. (Greek and Skyr-style yogurts will be higher in protein compared to traditional yogurt, Rifkin says.) Depending on the brand, a ½-cup serving size of nonfat plain yogurt contains about 60 calories, per the USDA. And research links yogurt with lower body weight and lower body fat.
Conclusion
Opting for calorie-conscious foods doesn’t mean you have to settle – on the contrary, you can make nutritious choices and still indulge in delicious meals. This list of low-calorie foods includes a variety of sweet, savory, and salty flavors to support balanced eating patterns.
FAQs
Q: Can I substitute these foods for my usual snacks?
A: Yes, these foods can be incorporated into your daily snack routine to support a balanced diet.
Q: Are these foods difficult to find in stores?
A: Many of these foods are readily available in most supermarkets or health food stores.
Q: Do I need to prepare these foods in a special way?
A: Most of these foods are simple to prepare and can be enjoyed as is or with minimal preparation.
Q: Will these foods help me lose weight?
A: While these foods are low in calories, they are also nutrient-dense, which can support overall health and weight management goals.
