10 Low-Calorie Foods That Are Rich in Nutrients

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Last updated: November 10, 2020

Keen to get your body in the best shape and ready for the summer months? To get your body back in shape after those long and cold winter months, there is really no need to go on a strict diet or to follow some sort of detox program.

All you need to do is exercise regularly and eat all the right foods. And when I say the right foods, I specifically mean low-calorie foods that are also exceptionally rich in nutrients.

It’s that ideal combination of high nutrient density and low calorie count that will help you with your weight loss goals. They work for me and I’m sure they will do wonders for you as well.

10 Delicious Low-Calorie and Nutrient-Rich Foods

So let’s forget about those strict diets, instead let’s indulge on the following delicious foods that will give you a great variety of nutrients while losing a few kilos along the way.

1. Asparagus

It may not be everyone’s favorite vegetable, but asparagus packs a ton of nutrients, such as iron, vitamin K, vitamin A, vitamin C, fiber and also protein. Don’t steam asparagus for too long though, as this will have a negative impact on the nutritional value.


I love dipping asparagus in hummus as a nutritious snack in the afternoon. Otherwise adding bits of asparagus in salads works really well too.

Just like so many other vegetables, asparagus is very low in calories. According to USDA, asparagus only has 20 calories per 100 grams! Other vegetables low in calories that I personally enjoy eating are celery, eggplant and spinach.

2. Legumes

Legumes are the seeds of plants in the Fabaceae family. Examples of popular legumes are lentils, peas, kidney beans, tamarind, chickpeas, soybeans and peanuts.

Most legumes typically contain good amounts of low GI carbohydrates, protein and dietary fiber, complemented with B vitamins, manganese, calcium, iron, magnesium and so much more. In addition, they contain no cholesterol and hardly any fat or sodium.

Lentils salad

Popular with vegans as a meat substitute, legumes are also versatile and can be used as the base of many meals. They also fit well in soups and salads for extra nutrition.

What’s great is that legumes are extremely affordable, even more reason to include them in your regular diet!

3. Blueberries

Who doesn’t love blueberries? These tiny fruits offer a great variety of nutrients and are particularly rich in anthocyanin, a flavonoid with potent antioxidant capacity. Antioxidants are important as they help our bodies protect against diseases.

Check out this delicious blueberry spinach smoothie recipe that has all the right flavors and nutrients!


But blueberries aren’t the only type of berries that are low in calories. Basically all berries have a favorable balance of calories and nutrients. Blackberries for example only have 62 calories per 200 grams.

4. Red Bell Peppers

One of my favorite healthy afternoon snacks is bell peppers. I often cut a whole bunch of bell peppers into edible pieces and store them in the fridge so I can snack on them whenever I feel like it.

Red bell peppers

Bell peppers are super healthy, offering crazy high amounts of vitamin C, vitamin A, dietary fiber, vitamin B6 and potassium. The red version is particularly rich in disease-fighting antioxidants.

And with only 30 calories per 100 grams, you really can’t go wrong with red bell peppers if you’re trying to lose weight.

5. Eggs

While at first glance the average calorie count of 60-80 calories per egg may seem high, it’s a different story when you consider the fact that eggs are very filling and super nutritious.

Eggs are a nutritious low-calorie food

Eggs are a great natural source of high-quality protein. Eat one egg in the morning or as a snack in the afternoon for a healthy energy boost, without feeling the urge to eat more snacks. This means you will be eating far less calories overall.

Oh and don’t just throw out the shells, they are a great source of calcium!

6. Kale

Kale is a bit underappreciated. Perhaps because it doesn’t taste as great as its rival spinach. Kale has a somewhat bitter taste whereas spinach has a more neutral taste.

Spinach is also easier to cook nice meals with and you’ll find many more recipes with spinach than with kale. In addition, raw spinach can easily be added to salads, but you wouldn’t do that as easily with kale. Which is a pity as kale is such a nutritious vegetable.

Fresh kale

Looking at the nutritional profile of kale, it’s clear that this leafy green is a particularly rich source of vitamin A, folate, vitamin C and vitamin K. The amount of vitamin K in 100g of kale is equivalent to almost 700% of the daily value!

Kale is also a good source of protein and dietary fiber, and is also super low in calories and has zero fat. So if you’re trying to lose weight, this leafy green is your friend.

Love smoothies as much as I do? Check out these delicious kale smoothie recipes!

7. Beets

Not everyone likes them, but there’s no denying that beets are very good for you. They contain no fat and are a great source of dietary fiber, vitamin C, potassium, magnesium and iron.

Beets provide lots of nutrients without the calories

Beets are also known to lower blood pressure, boost your brain health and improve digestion.

8. White Fish

Seafood may not be for everyone, but I love it and I try to eat fish at least once a week.

White fish specifically is very low in calories, and is an excellent source of protein, omega-3 fatty acids and a variety of vitamins and minerals. Cod, for example, only has 80 calories per 100 grams which is very low.

White fish dish

If you prefer to have meat rather than fish or other seafood, turkey breast and skinless chicken breast are surprisingly low in calories and high in protein and B vitamins.

9. Watermelon

This may come as a surprise, but watermelon, despite its deliciously sweet flavors, is actually very low in calories. Only 30 calories in 100 grams of watermelon!

Watermelon slices

The nutritional value of watermelon on the other hand is far more impressive. If you’re looking to boost your vitamin C, vitamin A, magnesium or potassium intake, a few slices of watermelon will do wonders for you.

10. Cucumber

Did I save the best for last? With only 15 calories per 100 grams, cucumber is not just a nutrition powerhouse, it’s also an excellent fruit (or vegetable) if you’re trying to maintain a healthy weight.

Cucumbers are a great source of vitamin C, vitamin K, magnesium, potassium, and so much more. What’s even better is that a cucumber contains no fat.

Cucumber salad

In other words, lots of reasons to start eating more cucumbers. They not only work really well in salads, cucumbers are also a great snack, especially when you feel dehydrated.

Final Thoughts

So there you go, lots of examples of natural, fresh foods that are low in calories as well as high in nutrients.

I want to give a special mention to green tea. While it may not be chuck-full of nutrients, green tea is in fact a powerful source of antioxidants. Not only that, green tea is also known to boost the fat burning process and increase fat metabolism.

So why not make a habit of drinking a cup of fresh green tea in the afternoon, or right after a meal? Otherwise, green tea can also be added to green smoothies. Check out these delicious green tea smoothie recipes for some inspiration!


10 Low-calorie foods rich in nutrients

Donna Harrison

I created Healthy Food Tribe because I am passionate about discovering new foods and learning everything about them. I am also a smoothie fanatic and I document all my favorite recipes here on my blog.

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