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The fact that the calorie intake plays the most important role in weight loss, has now been clearly proven.

Because only by reaching a calorie deficit it finally comes to fat loss. And completely independent of the preferred diet. If you have already completed our completely free weight loss course, you already know that.

There are various foods that are suitable for losing weight. But which of these have very few calories and are therefore the best?

In the following post I show you 33 low-calorie foods that are perfect for fat loss. They are all healthy, versatile and, if properly prepared, they are also delicious.

Are there any foods without calories?

Image by 🌻 𝓟𝓮𝓹𝓹𝓮𝓻 🌻

Often, online magazines write about food without calories. It is usually claimed that while the foods in question contain calories, digestion and chewing would require so much energy that they are ultimately calorie-free. Sometimes even negative calories are written.

But this claim is unfortunately wrong!

There are many low calorie foods, but none that contain zero or even negative calories. That would be nice, but unfortunately the scientific data prove the opposite.

1.) tomatoes

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Tomatoes contain a substance called lycopene, which has an antioxidant effect and may possibly reduce our risk of cancer. They can be used as raw food, for salads, sauces, soups and many other dishes.
Per 100 grams they contain only 18 kilocalories. At the same time they provide significant amounts of vitamin C and magnesium.

2.) cucumber

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Cucumbers are perfect as a raw food or to spice up sandwiches. Although they contain almost no calories, but unfortunately also very micronutrient. This means they contain few vitamins and minerals.

Cucumber contains about 12 kilocalories per 100 grams.

3.) broccoli

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One of the healthiest vegetables is broccoli. It contains a great deal of vitamin C, numerous other micronutrients and a significant amount of fiber. In addition, it contains numerous phytochemicals, which show a cancer-inhibiting effect in animal studies.

Fresh broccoli contains about 34 kilocalories per 100 grams.

4.) Brussels sprouts / cabbage sprouts

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Another extremely healthy and low-calorie vegetable is Brussels sprouts. It provides a lot of vitamin C, magnesium and potassium. The glucosinolates they contain are used by our body as starting materials for the production of various anti-cancer substances.

Fresh Brussels sprouts have about 36 kilocalories per 100 grams.

5.) low-fat natural yoghurt

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After four vegetable foods that contain almost no calories, it is time for an animal food.

Lean natural yoghurt provides protein, carbohydrates in the form of lactose and almost no fat. The probiotic cultures it contains can also positively affect intestinal health and ensure that we rarely get colds.

Lean yoghurt contains around 39 kilocalories per 100 grams.

Tip: If you want to absorb more protein, you can use low-fat Greek yoghurt instead. Although it contains more calories, it also saturates better and has a creamier consistency.

6.) Chicken or beef soup

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A food that is particularly suitable for winter is soup. Anyone who cooks with meat and bone, among other things, absorbs numerous minerals that dissolve during cooking from the bones.

Depending on the preparation, soup contains between 7.0 and 20.0 calories per 100 milliliters

7.) Lean curds / lean pots

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Lean quark contains not only low calories, but also a lot of protein. In addition, you can install it in different variants in the diet.

Try a delicious quark cream from berries, a sugar substitute and some water. With a little olive oil and herbs you can quickly make a delicious dip that you can eat with potatoes or spread on wholemeal bread.

For every 100 grams, lean quark contains an average of 68 kilocalories.

8.) Strawberries

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Strawberries are sometimes the best substitute for sweets. If you want to eat low in calories and sugar free, then I can only advise you to incorporate them into your diet regularly.

Apart from their delicious taste, they also score with a high vitamin C content. So 150 grams already provide more than the daily requirement of vitamin C of an adult.

Per 100 grams of fresh strawberries contain only 32 calories.

9.) Watermelon

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A food that always lands on my shopping list in summer is the watermelon. They also contain lycopene, taste delicious and very well-saturated.

Watermelon contains around 39 kilocalories per 100 grams.

10.) Zucchini

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Zucchini is a popular low carb vegetable, which can be used in spiral form perfectly as a substitute for noodles. In addition, they are rich in copper, manganese, vitamin C and phosphorus and contain high levels of carotenoids.

Zucchini have only 19 kilocalories per 100 grams.

11.) Chicken breast fillet

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Chicken breast fillet contains more calories than other foods, but is sometimes the lowest in calories meat. It consists almost exclusively of protein and contains hardly any fat and carbohydrates. This makes it the perfect diet for losing weight and for building muscle.

Chicken breast fillet delivers 99 kilocalories per 100 grams.

12.) Cauliflower / Karfiol

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Cauliflower is rich in vitamin C, vitamin K, folic acid and vitamin B6. If you rub it or cut it very finely and then steam for a short time, you have a delicious side dish that is reminiscent of rice.

The phytochemicals that it contains can also have a positive effect on the health of our cardiovascular system.

Cauliflower contains 28 kilocalories per 100 grams.

13.) Carrots

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Of course without the bunny

Carrots are almost always available from regional cultivation. They are perfect together with something as a healthy snack or for soups and stews.

The contained ß-carotene is converted into vitamin A in our body. For this, the carrots must be eaten with a certain amount of fat, since the ß-carotene is fat-soluble.

Carrots have 39 kilocalories per 100 grams.

14.) Harz cheese / quark

Harzer cheese is definitely not for everyone. If you like him, you can eat him without hesitation. It consists almost entirely of protein and is also prepared very quickly. Even with a very high calcium content, he can score.

For each 100 grams Harzer Käse has 125 kilocalories, 0.1 grams of carbohydrates, whopping 30.0 grams of protein and only 0.5 grams of fat.

15.) mushrooms

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Mushrooms are available year-round and can be used perfectly for sliced ​​meat, soups or omelets. They are also one of the few plant foods that contain vitamin D.

Mushrooms contain only 16 kilocalories per 100 grams.

16.) Ayran

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In summer, there is hardly a drink that is as refreshing as Ayran. Due to the fact that yoghurt is included here, probiotic cultures are also present in Ayran. These can, as we have already stated, have a positive effect on our gut health.

Per 100 grams, Ayran with 1.9 percent fat provides about 34 kilocalories.

17.) asparagus

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Although asparagus is only available when it's just season, it's extremely tasty. If you've never cooked it in the oven, then I can only advise you to do that. It is simply brushed in with olive oil and cooked at 175 ° C for 15 to 20 minutes.

Asparagus contains 20 kilocalories per 100 grams, making it one of the lowest calorie vegetables.

18.) protein / egg white

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The protein from the hen's egg consists almost entirely of protein. But you do not want to throw away the egg yolk, so you can easily use protein in a tetra pack. This can, if it is pasteurized, also be consumed raw without any problems. By pasteurizing Salmonella and other bacteria are killed and thus rendered harmless.

Egg whites have only 48 kilocalories per 100 grams.

19.) Apples

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Apples are always available locally and deliver solid amounts of vitamins and minerals. In addition, they contain about three grams of fiber per 100 grams and are suitable as a snack in between.

For every 100 grams, apples provide 54 kilocalories, making them one of the calorie-dense fruit types.

20.) Rucola

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Roucolat is often used as a garnish or seasoning because of its pungent taste. It contains more vitamins and more carotenoids than iceberg lettuce, making it healthier.

Rucola has only 30 kilocalories per 100 grams.

21.) Radishes

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Characteristic of radishes is their slightly spicy taste. This is due to the antibacterial mustard oil contained in them.

For example, you can add radishes to wholemeal bread with quark or simply eat them as a pure snack. They provide relatively low levels of vitamin C, potassium and magnesium for their low calorie content.

Radishes contain only 17 kilocalories per 100 grams.

22.) raspberries

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Although raspberries contain more calories than strawberries, overall they are still very low in calories. In addition, with around five grams of fiber per 100 grams, they are a true fiber bomb.

Raspberries are perfect for home-made muesli or to stir in quark, yoghurt or skyr.

Raspberries have an average of 52 kilocalories per 100 grams.

23.) Fennel

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Fennel supplies, among other things, vitamin C, manganese and copper. It is especially available in summer and goes perfectly with fish dishes. Just cut it into slices and steam it in a little oil until it has the desired consistency.

Per 100 grams of fresh fennel contains about 18 kilocalories and is extremely low in calories.

24.) Rhubarb

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Rhubarb provides high levels of calcium and potassium. Persons who are prone to kidney stones, but should rather avoid it due to the oxalic acid contained. This is because oxalic acid can form complexes with certain minerals, which can then manifest as kidney stones.

Rhubarb is one of the lowest calorie fruits and contains only 20 kilocalories per 100 grams.

Tip: Try our delicious and sugar-free rhubarb cake with oatmeal.

25.) Beetroot

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Beetroot is rich in folic acid, copper, fiber and magnesium. Their high content of nitrates can potentially lower our blood pressure and improve athletes' performance. Therefore, it has become the ritual for many athletes to regularly drink beetroot juice.

Beetroot contains about 42 kilocalories per 100 grams, which are mainly due to the carbohydrates occurring in it.

26.) Kale

Kale is the perfect winter vegetable as it contains a lot of vitamin C, which is important for our immune system. In addition, it is low in calories, high in fiber and available regionally.

Kale contains 45 kilocalories per 100 grams, mainly from the protein contained in it.

27.) Celery

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Celery can be eaten perfectly as raw food. New scientific studies have also shown that it has a strong anti-inflammatory effect and can have a positive effect on our gastrointestinal tract.

Celery delivers only 21 kilocalories per 100 grams and is therefore extremely low in calories.

28.) Clementines / Mandarins

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While kale is the perfect winter vegetable, clementines are the perfect fruit for the cold season. The clementines belonging to the citrus fruits contain not only carbohydrates, but especially vitamin C and fiber. Unfortunately, they are hardly available in the German-speaking countries from regional cultivation.

Tangerines contain only 48 kilocalories per 100 grams.

29.) Iceberg lettuce

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Although iceberg lettuce is low in calories, it hardly provides micronutrients. That's why he can be used to fill you up, but he is not that curious.

Iceberg lettuce contains only 13 kilocalories per 100 grams.

30.) Paprika

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Peppers contain a lot of vitamin C, fiber and carotenoids, which can be converted by the body into vitamin A. They are suitable as raw food or for various dishes where they are braised or roasted.

Each color has a different calorie content. For example, red peppers with 43 kilocalories per 100 grams contain the most energy. The yellow version delivers a little less calories with 37 kilocalories. Green Paprics contain at least 23 kilocalories per 100 grams.

31.) Papaya

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Unfortunately, papaya are not available from regional cultivation, but they taste extremely good. In addition, they contain an enzyme called papain, which is able to split protein. This facilitates the digestion of this macronutrient for our body.

Papaya contain only 43 kilocalories per 100 grams and are therefore very low in calories for a tropical fruit variety.

32.) Spinach

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Together with Brussels sprouts, broccoli and kale, spinach is one of the vegetables that contains the most vitamins and minerals. For example, it is extremely rich in vitamin K, ß-carotene, manganese, folic acid and magnesium. Iron is also contained in larger quantities.

Deep-fried leaf spinach contains only 35 kilocalories per 100 grams.

33.) Butternut squash

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Compared to Hokkaido pumpkin, butternut has only about half the calories. In addition, he also contains ß-carotene, which is converted in the body to vitamin A. The only downside is that you have to peel butternut pumpkin.

Per 100 grams of butternut squash contains 38 kilocalories.


There are many foods that are low in calories and healthy. When losing weight, they should be eaten very often, as you are less hungry and easier to achieve your desired weight.

I hope you liked it and if you wanna read more from Lukas Lengauer just follow him on Pinterest and see what he has more to say


the whole article is written by him and some viewers have added their ideas for more low-calorie fruits and vegetables to the comments ;)

wish you a nice day and see you soon guys! Keep smilling!!