Low-calorie foods
USDA FoodData Central data, retrieved October 2026
Calories per 100 g mostly track how much water a food holds. Cucumber, lettuce, tomato, melon and many other fresh foods are 90 percent or more water, which keeps their energy low. This page lists 26 foods from USDA FoodData Central with no more than 40 kcal per 100 g, the figure the EU uses for a low energy claim on solid foods (Regulation (EC) No 1924/2006).
The lightest are Pickled cucumber (12 kcal), Celery stalks (14 kcal) and Cucumber (15 kcal). Foods are sorted from the lowest energy upwards, so the oils, nuts and seeds that sit at the other end of the scale never appear. Our table adds carbohydrate, fibre and protein, which tell you more about a food than the calorie figure alone.
These are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Top of the list
At the top: Pickled cucumber (12 kcal), Celery stalks (14 kcal), Cucumber (15 kcal), Radish (16 kcal), Romaine lettuce (17 kcal) per 100 g. 26 of the 178 foods in our table meet the rule. Check the "State" column: dry grains and legumes are not equal by weight to cooked ones.
| # | ||||||||
|---|---|---|---|---|---|---|---|---|
| 1 | Pickled cucumber | as eaten | 12 kcal | 1% | 7 kcal in 60 g | 2.41 g | 1 g | 0.5 g |
| 2 | Celery stalks | fresh | 14 kcal | 1% | 6 kcal in 40 g | 2.97 g | 1.6 g | 0.69 g |
| 3 | Cucumber | fresh | 15 kcal | 1% | 15 kcal in 100 g | 3.63 g | 0.5 g | 0.65 g |
| 4 | Radish | fresh | 16 kcal | 1% | 8 kcal in 50 g | 3.4 g | 1.6 g | 0.68 g |
| 5 | Romaine lettuce | fresh | 17 kcal | 1% | 9 kcal in 50 g | 3.29 g | 2.1 g | 1.23 g |
| 6 | Zucchini | fresh | 17 kcal | 1% | 34 kcal in 200 g | 3.11 g | 1 g | 1.21 g |
| 7 | Tomato | fresh | 18 kcal | 1% | 22 kcal in 120 g | 3.89 g | 1.2 g | 0.88 g |
| 8 | Sauerkraut | as eaten | 19 kcal | 1% | 19 kcal in 100 g | 4.28 g | 2.9 g | 0.91 g |
| 9 | Raw white mushrooms | fresh | 22 kcal | 1% | 18 kcal in 80 g | 3.26 g | 1 g | 3.09 g |
| 10 | Spinach | fresh | 23 kcal | 1% | 7 kcal in 30 g | 3.63 g | 2.2 g | 2.86 g |
| 11 | Raw cauliflower | fresh | 25 kcal | 1% | 23 kcal in 90 g | 4.97 g | 2 g | 1.92 g |
| 12 | Raw white cabbage | fresh | 25 kcal | 1% | 23 kcal in 90 g | 5.8 g | 2.5 g | 1.28 g |
| 13 | Eggplant | fresh | 25 kcal | 1% | 50 kcal in 200 g | 5.88 g | 3 g | 0.98 g |
| 14 | Pumpkin | fresh | 26 kcal | 1% | 39 kcal in 150 g | 6.5 g | 0.5 g | 1 g |
| 15 | Red bell pepper | fresh | 26 kcal | 1% | 31 kcal in 120 g | 6.03 g | 2.1 g | 0.99 g |
| 16 | Lemon | fresh | 29 kcal | 1% | 17 kcal in 60 g | 9.32 g | 2.8 g | 1.1 g |
| 17 | Watermelon | fresh | 30 kcal | 2% | 90 kcal in 300 g | 7.55 g | 0.4 g | 0.61 g |
| 18 | Raw green beans | fresh | 31 kcal | 2% | 31 kcal in 100 g | 6.97 g | 2.7 g | 1.83 g |
| 19 | Green onion | fresh | 32 kcal | 2% | 5 kcal in 15 g | 7.34 g | 2.6 g | 1.83 g |
| 20 | Strawberries | fresh | 32 kcal | 2% | 48 kcal in 150 g | 7.68 g | 2 g | 0.67 g |
| 21 | Skim milk | as eaten | 34 kcal | 2% | 85 kcal in 250 g | 4.96 g | 0 g | 3.37 g |
| 22 | Raw broccoli | fresh | 34 kcal | 2% | 31 kcal in 90 g | 6.64 g | 2.6 g | 2.82 g |
| 23 | Melon (cantaloupe) | fresh | 34 kcal | 2% | 68 kcal in 200 g | 8.16 g | 0.9 g | 0.84 g |
| 24 | Fresh parsley | fresh | 36 kcal | 2% | 4 kcal in 10 g | 6.33 g | 3.3 g | 2.97 g |
| 25 | Peach | fresh | 39 kcal | 2% | 59 kcal in 150 g | 9.54 g | 1.5 g | 0.91 g |
| 26 | Onion | fresh | 40 kcal | 2% | 44 kcal in 110 g | 9.34 g | 1.7 g | 1.1 g |
Values are per 100 g unless stated. Portion is a typical size. Column headers can be clicked to change the sort order.
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Calories from a photoHow to use this list
Remember that per 100 g is not per portion. A food with few calories per 100 g can still add up when you eat a large amount of it, and a calorie-dense food in a small portion can contribute less than you expect. The portion column shows the real serving for each row, so use it to compare what ends up on your plate.
Low in calories does not mean filling or nutritious by itself. Many foods here are mostly water, and some give little protein. Pair them with a protein source, whole grains or healthy fats to make a meal that satisfies, such as a big salad with eggs and beans, or vegetable soup with bread. Use the list for variety and volume, and talk to a dietitian for personal calorie goals.
Method: where the data comes from
The list is built from our table of 178 foods based on USDA FoodData Central, SR Legacy (public domain, CC0). We retrieved the data on October 4, 2026. Values are per 100 g of the food in the state shown in the "State" column: a raw, cooked or dry food carries different amounts of water, so per-100 g figures are not comparable across states. If USDA reports no value for a nutrient, the food is left out of this list: "no data" is not zero.
A food makes the list with at most 40 kcal (calories) per 100 g. The list is ordered from the smallest value.
The reference adult is the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), on a 2,000 kcal day. The "Portion" column shows the value in a typical portion of the food. This is general information for healthy adults, not medical advice; Mealyno does not replace a doctor or a dietitian.
Frequently asked questions
What counts as a low-calorie food?
We use the EU low energy claim figure for solid foods, 40 kcal per 100 g (Regulation (EC) No 1924/2006). It is a regulatory definition used on labels and a practical cut-off for a list like this one, not a statement about what you should eat.
Why are most low-calorie foods vegetables and fruit?
Many vegetables and fruits are mostly water, and water has no calories. Some also contain fibre, which adds weight without adding energy. That combination explains why leafy greens, cucumbers, tomatoes and melon fill the ranking.
Does a low-calorie food make a meal filling?
Not by itself. Calories per 100 g say nothing about protein, fibre or fat in a serving. Pairing light foods with protein or whole grains usually makes a meal more satisfying. A dietitian can help with personal calorie goals.
Why are oils and nuts not in this list?
Fat contains more calories per gram than carbohydrate or protein, so oils and nuts sit at the high end of the calorie scale. They are valuable foods, but this list is limited to foods at or below the low-energy threshold.
Cite this data
You are welcome to cite this table and link to it. The USDA data is public domain (CC0); our selection, calculations and ordering are Mealyno's. Copy the link or the citation below.