30 Best Low-Calorie Foods to Help You Lose Weight Fast, According to Dietitians

Celery

At around five calories per stalk, celery is one of nature’s lowest-cal foods. And the whole veggie is guaranteed to be more satisfying than trendy celery juice. “You get nothing unique by juicing celery, but you do lose the fiber,” says nutrition expert Erin Palinski-Wade, RD. And fiber is key for slowing digestion and helping you feel fuller, longer.

Green tea

Not only is it calorie-free (when you skip the added sugar or milk, of course). Green tea is rich in epigallocatchin gallate (EGCG), an antioxidant that’s been shown to work in tandem with caffeine to promote fat burning. In fact, a May 2014 study in Canadian Pharmacists Journal found that people who sipped green tea regularly for 12 weeks lost up to seven more pounds than non-tea drinkers.

Oatmeal

Swap it for a bakery-style muffin at breakfast, and you could save hundreds of calories. A cup of oatmeal cooked in water has just 150 cals. To make it more filling, stir in half a cup of plain nonfat Greek yogurt, recommends nutrition expert Shana Spence, MS, RDN. You’ll add 11g protein—but just 60 extra calories.

Spinach

Don’t be shy about piling on these leafy greens the next time you have a salad or sandwich. You’d have to eat 15 cups of spinach to even crack the 100-calorie mark. So they’re a smart way to add filling volume to your meals, which is a proven strategy for weight loss.

Arugula

Like spinach and other leafy greens, arugula lets you go big on the serving size for very few calories. There's just 25 calories in five whole cups.

Raspberries

They might look like little ruby gems, and indeed, they’re invaluable when it comes to losing weight. A cup of raspberries has only 64 calories—along with a whopping eight grams of fiber. That’s around a third of what you should get in an entire day.

Low-fat cottage cheese

It’s got about one-fifth of the calories you’ll find in most cheeses. Plus it’s higher in protein, serving up around 28 grams per cup. That can help keep your appetite in check for longer—and keep your metabolism revved. “About 30 percent of the calories from protein are burned up in digestion, so eating protein-rich foods can help you burn a few more calories each day,” Palinski-Wade says.

Radishes

Craving a crunchy snack? You could have a handful of potato chips for around 150 calories…or an entire cup of sliced radishes topped with sea salt for just 19 calories. With numbers like that, which one would you pick?

Shrimp

At 84 calories for three ounces, the tiny swimmers are a waistline-friendly protein option. (You’ll get 20 grams of the muscle builder per serving.)

Cabbage

We don't recommend trying to subsist solely on cabbage soup. But the veggie iscrazy low in calories—with just 18 in a cup of shredded cabbage. Use it to bulk up stir-fries, stews, or salads.

Flounder

A three-ounce serving of flounder has only 73 calories, making it one of the lowest-calorie fish out there.

Cucumber

Try cucumber as a dipper in place of starchy crackers. An entire large cucumber has just 28 calories, but a measly handful of crackers will cost you 150.

Eggs

A large egg packs six grams of belly-filling protein for 70 calories. And they won’t just squash your appetite when you eat ‘em. Research shows that eggs can curb your calorie intake at your next meal too. Incredible? You bet.

Apples

Research suggests that apples, which deliver around 100 calories and four grams of fiber per serving, are one of the best fruits for weight loss. In fact, one studyfound that participants who added three apples to their diet per day for 10 weeks lost around two pounds.

Watermelon

In the mood for something cool and sweet? You could have half a cup of strawberry ice cream for 130 calories…or a full cup of diced watermelon for just 46. We’ll take the fruit, please.

Asparagus

At just 27 calories per cup, the veggie makes for one super low-cal side dish. As an added bonus? Asparagus is rich in insoluble fiber, which findings suggest can thwart the release of hunger hormones and help keep your blood sugar stable.

Strawberries

Here’s a sweet, refreshing treat with just 53 calories per cup sliced. What’s more, strawberries are rich in a special type of fiber called pectin. “It can help slow digestion and allow you to feel fuller longer. It also slows the release of sugar into the bloodstream, helping to prevent hunger-triggering blood sugar spikes,” explains Palinski-Wade.

Scallops

They might taste indulgent, but five small scallops have only 25 calories. Just don’t undo the goodness by drowning them in butter or wrapping them in bacon.

Lettuce

Want to cut the calories in your sandwich or wrap? Swap your bread or tortilla for romaine lettuce. Each leaf has just five calories, compared to around 100 cals per serving for the other options.

Zucchini and yellow squash

Each cup of zucchini or yellow squash has just 19 calories—and loads of culinary potential.

Cauliflower

Cauliflower is a good source of vitamin C, potassium, and plant-based omega-3 fatty acids. At just 27 calories per cup, this versatile veggie can be used in place of higher-carb foods in some of your favorite dishes.

Black beans

At 114 calories per half cup, they’re one of the lowest-calorie beans you can eat. Better yet? They’re also loaded with protein andfiber, a winning weight loss combo that can help stave off overeating, Spence explains.

Clementines

Like oranges, they’re a tasty, tangy treat. But unlike their larger cousins, each of theselittle citrus fruits has just 35 calories. Sweet!

Boneless skinless chicken breast

It’s a weight loss staple food for a reason. A three-ounce serving of boneless skinless chicken breast has only 102 calories—but nearly 20 grams of protein.

Pumpkin puree

Use it in place of butter to lighten up muffins, quickbreads, or even brownies in a big way, Spence recommends. Half a cup of butter packs a whopping 800 calories, but the same amount of canned pumpkin puree has only 40.

Snow peas

There are only 30 calories in half a cup of the crisp green pods—but a ton of different ways to use them.

Cantaloupe

Melons like cantaloupe have a high water content, so they’ll fill you up for very few calories, says Spence. Case in point? An entire cup of cubed cantaloupe is just 56 calories.

Popcorn

Unlike most other salty snacks (hello, pretzels and chips!), air-popped popcorn is actually good for your waistline: Each cup has jut 31 calories and 1g fiber. Plus, findings suggest that it’s actually more satisfying than those other nibbles.

Pork tenderloin

Low-cal might not be the first thing that comes to mind when you think of pork. But cuts like pork tenderloin are actually super lean: A 3-ounce serving has just 122 calories.

Nonfat milk

It might be a drink instead of a food, but don’t discount it. All that liquid takes up lots of room in your stomach, and an eight-ounce glass boasts eight grams of protein. That’s a combo that’ll keep you full, says Spence, and for only 86 calories. Bottoms up!