50 Foods Under 50 Calories – Ultimate List!

I know a lot of us here want to ensure that we get the nutritious and right amount of calories to maintain their weight. That’s why I prepared this list of 50 foods under 50 calories to help you out. This is the ultimate food list you can start adding to your meal plans to get fit! Or learn about the best meal plan program here!

low calorie foodsVegetables Under 50 Calories

#1 – Arugula

Calories: 4 calories per cup

Arugula has all the nutrients you need. It’s low in calories, fat, and cholesterol. BUT, it’s high in everything you need, including fiber, vitamins A, C, and K. It’s perfect for salads, soups, or in any dish that uses leafy greens.

Try out this Arugula Soup recipe!

#2 – Cabbage

Calories: 22 calories per cup

You’ll love cabbage because it has that fun crunch and slightly sweet flavors to it. Plus, it’s amazingly affordable and packed with phytonutrients and detoxifies that prevent cancer and keep your body clean.

Try this Sweet Cabbage Salad out!

#3 – Lettuce

Calories: 5 per cup

What’s great is that you can eat any lettuce and you won’t gain a pound! It’s an excellent source of B vitamins, manganese, and folic acid, which helps in regulating blood sugar and promotes a healthy immune system.

Try this Chicken Salad recipe!

#4 – Beets

Calories: 37 calories per half cup

This sweet vegetable is an excellent way to satisfy your cravings for sweets without the guilt. A huge plus is its cancer-fighting antioxidants. It’s rich in nutrients such as fiber, iron, potassium, and you can use it in any salad or pasta.

Try this Savory Beet Soup recipe!

#5 – Cauliflower

Calories: 27 calories per cup

Cauliflower is another favorite because you can use it in any savory dishes, even substituting rice with it to get a healthier and lower-calorie carb. It has cancer-fighting phytonutrients and is an excellent source of folate and vitamin C.

Try out this Roasted Cauliflower recipe!

#6 – Mushrooms

Calories: 15 calories per cup

No meat? No problem! Mushrooms are incredibly low in calories and have a ton of varieties in the grocery stores. They also provide immune-boosting antioxidants, as well as B vitamins, potassium, and even fiber.

Try this Stuffed Mushroom recipe (vegetarian-friendly)!

#7 – Turnips

Calories: 36 calories per cup

We call this the skinnier relatives of potatoes, with a ton of fiber and vitamin C inside it. They taste delicious when tossed in stews or soups, even raw with a delicious sauce!

Try this Roasted Turnips recipe!

#8 – Watercress

Calories: 4 calories per cup

This is a cleansing vegetable that adds that refreshing twist and crunch to salads. This small vegetable offers the cancer-fighting properties and can lower risks of diseases.

Try out this Sauteed Watercress watch Garlic recipe!

#9 – Spinach

Calories: 7 calories per cup

They may have a bad rap with kids, but spinach is loaded with the vitamins and nutrients everyone needs, including folic acid, iron, and vitamin C. It goes great with almost anything, even as a healthy boost to smoothies and omelets.

Try this Garlic Sauteed Spinach recipe!

#10 – Kale

Calories: 5 per cup

Known as one of the healthiest superfoods available, it’s packed with phytonutrients that may prevent cancers. It’s also an excellent source of B vitamins, manganese, and folic acid, which would help regular your blood sugar.

Try this simple Sauteed Kale recipe!

#11 – Garlic

Calories: 4 calories per clove

Garlic is another excellent vegetable under 50 calories, as it’s known to help fight off colds, battle cancer, and is even known to prevent urinary tract infections. It also adds quite a flavor to your meals.

Try this Roasted Garlic recipe!

#12 – Onion

Calories: 32 calories per cup

Sure, they have a negative rap of giving bad breath, but don’t pass on them! They are very flavorful and range from sweet to sharp flavors, which boost your sulfides that protect yourself from endometrial cancer.

Try this simple Onion Soup recipe!

#13 – Radishes

Calories: 19 calories per cup

They are brightly-colored and look amazing in salads. Radishes also come with a ton of folic acids and antioxidants which can help with digestion. Its leafy green tops have six times more vitamin C and calcium than its roots, too!

Try this Mullangi Curry recipe!

#14 – Fennel

Calories: 27 calories per cup

You’ll love this vegetable because it has a crunchy and delicious flavor to it, which can also freshen your breath while soothing coughs during the cold weather! You can have it either raw or cooked.

Try this Fennel and Cinnamon-Rubbed Roast Chicken recipe!

#15 – Celery

Calories: 16 calories per cup

Just like fennel, it’s crunchy but has a bit of a salty flavor. It’s got a ton of fiber, and you can eat a ton of it without the guilt. It has vitamins A and C, as well as folate, which is all needed during pregnancy (and every day, really).

Try this Braised Celery recipe!

#16 – Scallion

Calories: 32 calories per cup

Also known as spring onions, they are dense with essential nutrients required for the better functioning of one’s physiological systems. It also contains phytochemicals, vitamins, and minerals that have you stay healthy!

Try this Onion Scallion Beef recipe!

#17 – Asparagus

Calories: 27 calories per cup

Asparagus is a bright-green vegetable that’s loaded with a ton of vitamins, such as vitamins A, C, E, K, and B6. It also contains calcium, protein, folate, iron, fiber, and copper. Eating a serving of asparagus a day can give you some health perks!

Try this Oven-Roasted Asparagus recipe!

#18 – Carrots

Calories: 22 calories per half cup

These bright foods are low in saturated fat and cholesterol, and are also an excellent source of a ton of vitamins and nutrients, including vitamin A, which help with your overall eye health!

Try this Carrot-Ginger Soup recipe!

Fruits Under 50 Calories

bunch of fruits

#1 – Grapefruit

Calories: 48 calories per half cup

Grapefruit may have a slightly sour taste, but they are filled with a ton of citrus and has the highest water content, which keeps you hydrated and speeds weight loss! Another plus is that it can lower bad cholesterol while pumping up your immune system with its antioxidants.

Try this Roasted Halibut with Grapefruit Salsa!

#2 – Tomatoes

Calories: 32 calories per cup

Tomatoes have a lot of vitamins C and K, along with biotin, and molybdenum. They also contain minerals and vitamins E and B6, which help reduce heart risk and cancers.

Try this Garden Fresh Tomato Soup recipe!

#3 – Zucchini

Calories: 19 calories per cup

Zucchini is known to be extremely low in calories but still contain the best source of dietary fiber, as well as vitamin C and manganese. It also has a high content of omega-3 fatty acids and B vitamins for optimal health.

Try this Sauteed Zucchini recipe!

#4 – Pumpkin

Calories: 30 calories per cup

A low-calorie squash, it’s rich in potassium and with a ton of beta-carotene while adding the sweet flavors to just about any meal of baked good. It can even help with diabetes and is excellent to add to almost anything, including a pumpkin juice!

Try this Pickled Sugar Pumpkin recipe!


#5 – Cucumber

Calories: 16 calories per cup

You won’t need to peel the cucumber, as the skin itself is rich in magnesium, potassium, and other minerals. Its flesh has a ton of vitamins A, C, and folic acid, which helps strengthen our eye health and immune system. Additionally, it contains silica, which is a mineral that helps strengthen connective tissues.

Try this Cucumber Salad recipe!

#6 – Plum

Calories: 46 calories per cup

Plums are a high source of antioxidants, which can help aid digestion while lowering cholesterol. As a result, this improves your cardiovascular health and immune system. Eating a serving of plums every day can also aid in your skin health and treat diabetes!

Try this Ginger Plum smoothie recipe!

#7 – Blackberries

Calories: 47 calories per 3/4 cup

Just like many fruits, blueberries are packed with vitamin C, with one serving having half of the daily recommended value per day. They are also high in fiber, manganese, and vitamin K. It aids in brain and oral health because of it!

Try this Fresh Blackberry Sauce recipe!

#8 – Strawberries

Calories: 47 calories per 1 cup

A bit fewer in calories than blueberries, strawberries have the tangy flavor that’s perfect for dipping in chocolate or milk! They have a ton of antioxidants and nutrients such as vitamin C, potassium, fiber, magnesium, and folate.

Try this Strawberry Fruit Salad recipe!

#9 – Cantaloupe

Calories: 50 calories per cup

What’s great about cantaloupes is that it’s one of the best sources of potassium and is considered as a great host of B vitamins, along with magnesium, fiber, and vitamin K. The seeds also contain healthy omega-3 fatty acids!

Try this Cantaloupe Sorbet recipe!

#10 – Apricot

Calories: 14 calories per fruit

These are sweet-tasting and orange fruits that are perfect to eat during the summer months. They are also high in vitamins A and C, as well as potassium and fiber. For one fruit, they are certainly low in calories!

Try this Apricot-Sunflower Granola Bars recipe!

#11 – Dill

Calories: FOUR calories per one cup of sprigs

This is an annual herb from the celery family, which is known to help reduce depression, lower cholesterol, and may lessen menstrual cramps. Using this for your dishes every day can create a huge impact, especially when fighting off free radicals.

Try this Lemon and Dill Chicken recipe!

#12 – Pickle

Calories: 16 calories per cup

Pickles have a good supply of nutrients and antioxidants one needs to stay healthy. It helps control diabetes while improving your digesting and protecting your liver, thanks to its supply of probiotics.

Try this Cheesy Pickle Sandwich recipe!

#13 – Honeydew

Calories: 36 calories per 100 grams

Honeydew contains a high water content and potassium levels, which help maintain a healthy blood pressure while promoting healthy skin with it aiding one’s collagen production and tissue repair.

Try this Honeydew Sago dessert!

#14 – Casaba

Calories: 48 calories per cup

A casaba is known as the honey melon, which is fat and cholesterol free with a low sodium content. It also contains a hefty amount of both vitamin C and potassium, as well as vitamins A and B6.

Try this Casaba with Coconut Milk recipe!

#15 – Lemon

Calories: 20 calories per fruit, without its peel

Loaded with vitamin C and fiver, it can help reduce colds and improve your immune system. Lemons are great for adding to juices or salads, giving that punch of flavor without the extra empty calories.

Try this Lemon Chicken recipe!

#16 – Pineapple

Calories: 50 calories per 100 grams

Pineapples are a fantastic source of vitamins and minerals, which help with your immune system, bone strength, eye health, and digestion. It even has anti-inflammatory benefits that keep your skin clean and smooth.

Try this Pineapple Bacon Burgers recipe!

Legumes Under 50 Calories

#1 – Silken Tofu

Calories: 50 calories per 80 grams

What’s great about silken tofu is that it’s an excellent source of protein, providing all the essential amino acids one needs for health and strength. It also has a ton of iron, calcium, magnesium, and vitamin B1.

Try this Fresh Silken Tofu recipe!

#2 – Refried Beans

Calories: 50 calories per quarter-cup

Sure, they may be made out of bacon fat, but they are low in fat and have a ton of dietary fiber and iron, making it rich in iron and plant chemicals. This helps prevent certain diseases!

Try this Refried Beans Quesadilla recipe!

#3 – Canned Kidney Beans

Calories: 50 calories in a quarter-cup

Kidney beans are an excellent source of molybdenum, dietary fiber, copper, and folate. They also contain a right amount of protein, vitamin B1, iron, magnesium, and potassium. Plus, they are easy to find, as they are in many supermarkets!

Try this Persian Kidney beans recipe!

#4 – Lentils

Calories: 50 calories per quarter-cup of boiled lentils

Lentils include all the beneficial nutrients, such as fiber and protein. They don’t even have any fat added. Though they are a bit calorie dense for legumes, a small serving can leave you full and satisfied.

Try this lentil soup recipe!

Dairy Products Under 50 Calories

#1 – Liquid Egg Whites

Calories: 32 calories per half cup

Liquid egg whites are one of the best sources of protein without the overload of calories or fat. It has a ton of protein and potassium, as well as riboflavin which helps with your blood pressure.

Try this Western Egg White Omelet recipe!

#2 – Mozzarella

Calories: 47 calories per 33 grams

Nonfat mozzarella is still high in fat, though still a refresher compared to the other types of cheeses out there. The healthy fat found in mozzarella can help you lose weight while keeping you satiated for longer.

Try this Pasta with Mozzarella recipe!

#4 – Skim Milk

Calories: 45 calories per half cup

Besides being low in calories, skim milk has a lot of calcium, protein, and vitamins A and D. This helps you maintain strong and healthy muscles, bones, and teeth. It’s better to use as a sweetener for coffee or band goods!

Try this Skim Milk Chocolate Pudding Recipe!

#4 – Plain Nonfat Yogurt

Calories: 48 calories per 3 ounces

Yogurt, especially without the artificial flavors and fat, is an excellent source of calcium and potassium. It also contains probiotics (the right kind of bacteria!) that aids in digestion and a healthier gut.

Try this Garlic Herb and Yogurt Dip recipe!

Seasonings Under 50 Calories

#1 – Red Wine Vinegar

Calories: 3 calories per tablespoon

With virtually no calories, red wine vinegar makes an excellent dressing for your salads. They not only add a twist of flavor to your crunchy vegetables, but they are also low in fat and cholesterol. Not to worry, as they have no alcohol content and are safe for children to consume.

Try this Red Wine Vinegar Glazed Chicken Breast recipe!

#2 – Thyme

Calories: 1 calorie per teaspoon

Thyme is one of the most aromatic herbs available, perfect to add in just about any dish to have that exotic or delicious flavors come out. Another plus is that its oil can help with digestion and respiratory problems. Sprinkle it on pasta or meats for a bolder flavor.

Try this Custard with Thyme recipe!

#3 – Cinnamon

Calories: 6 calories per teaspoon

I love cinnamon because it has that earthy flavor that can intensify the sweetness or spice to any dish, may it be a sweet baked good or savory recipe. It’s filled with antioxidants and anti-inflammatory properties that help protect your heart health while fighting diabetes and other illnesses that affect your brain and dental health.

Try this Roasted Butternut Squash Soup with Cinnamon recipe!

Grains Under 50 Calories

#1 – Bulgur

Calories: 50 calories per 1/3 cup

Bulgur wheat is low-fat and high in minerals such as iron, magnesia, and manganese. It’s also known as a good source of protein, a healthy option for vegetarian. The wheat also contains dietary fiber which helps with heart and digestive health.

Try this Tabouli Bulgur Wheat Salad!

#2 – Teff

Calories: 50 calories per 50 grams

Teff is one of an excellent plant-based source of protein and fiber. It’s rich in iron, calcium, and manganese, which helps strengthen bones while managing your weight because of its low-calorie content. It’s also known to help with your menstrual issues and digestion!

Try this Banana Almond Teff Porridge Recipe!

#3 – Wheat Bran

Calories: 42 calories per 1/3 cup

Wheat bran is known for its excellent source of dietary fiber and is low in fat, which fights off colon diseases, cancers, and hernia. It also treats constipation, IBS, high cholesterol and blood pressure, and even type 2 diabetes!

Try this Whole Wheat Bran Muffins recipe!

#4 – Rice Cakes, Plain

Calories: 35 calories per cake

This is a favorite by many, as it provides them a quick energy boost filled with flavor and fewer calories. They are also known as a good diet food, with only small doses of nutrients. Low in fat and an excellent snack to munch on, you’ll want to check out more of its variants or add some healthy toppings to it.

Try this Rice Cake Pizza recipe!

#5 – Popcorn, Air-Popped

Calories: 31 calories per cup

Popcorn from the movies holds a bad reputation for its calories, but if you pop it on your own and add low-calories flavorings, you can enjoy a ton of it without the guilt. It doesn’t only help you lose weight, but it’s also high in fiber without any fat.

Try this healthy Oil-Free Popcorn recipe!

Bonus Menu With Less Than 50 Calories


Appetizer – Blueberries and Yogurt

Go for 50 blueberries, which only contains 39 calories and is filled with antioxidants to get you through the day. You can even pair it with an ounce of nonfat yogurt, which has only 16 calories.

Main Course – Egg White Omelet

Try an egg white omelet overloaded with your favorite veggies, such as spinach. You’ll only have about 40 calories and get your source of protein that way. You’ll love the fluffy eggs that go with the vegetables, which help boost your energies and immune system.

Drink – Skim Milk

Finish off your breakfast with a half glass of milk, which is enough to keep you up and get your bones staying strong. Of course, you can also opt to have unsweetened tea or black coffee, which has virtually no calories.


Appetizer – Air-Fried Kale Crisps 

These crisps are a perfect snack or appetizer to start off with, as they are healthier and with fewer calories than potatoes. And by using the air fryer, you cut your calories by more than half, with no oil or what. It’s only 35 calories per cup!

Main Course – All-Veggie Salad 

It’s time to stock up with all the vegetables and a bit of fruit to amp up the taste. Not only will the vegetable medley has you feel healthier, but you’ll also love the crunch and mix of flavors it has to offer. Add a tablespoon or two of red wine vinegar to make it a tangy and crunchy taste! You’ll rack up only 50 calories for a huge bowl.

Dessert – Chocolate Rice Cake

You shouldn’t scrimp on calories and skip dessert! If you have a sweet tooth but don’t want to overeat, then you should opt to go for a healthier option of chocolate, which is a chocolate rice cake. It’s got less than 60 calories per cake and is an excellent snack or dessert.


Appetizer – Green Goddess Soup 

Dark and leafy greens are one of the best ways to stay fit and healthy, so instead of the usual smoothie, why not make it into soup for serving? This green soup will surely fill you up, and one serving only has 50 calories!

Main Course – Veggie stir-fry

Instead of the usual salad, opt to use your stove, nonstick pan, and a bit of low-cal oil spray to have a delicious stir-fry, a hot and enjoyable way to enjoy your greens. Add either red wine vinegar or thyme to it to let the flavors out. It’s only about 50 calories!

Dessert- No Bake Pumpkin Oatmeal Cookies 

Like mentioned, pumpkin is a remarkable source of vitamins and nutrients, and with oatmeal by its side, you’ll have a sweet and chewy texture you’ll love. These cookies are perfectly baked and only have 26 calories per cookie so that you can have one more!

Wrapping It Up

Through staying within your calorie goals, you are assured that you won’t gain any extra weight or fat that will let you down. Through nutritious edibles like these 50 foods under 50 calories, you’ll be able to reach your goals and reap the health benefits your body deserves.

I hope that this list of 50 foods under 50 calories helped you out! So don’t wait any longer and begin filling out your grocery list and meal plans with any of these foods and menus today.


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