Jan 08, 2025
Top nutrient-dense, low-calorie foods to add to your diet
Siddhartha JanaWith only 20–50 calories per cup, cooked green leafy vegetables are low in calories but high in vitamins A, C, and K as well as vital minerals like calcium and iron.
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A cooked cup of vegetables, high in fibre, antioxidants, and vitamins C and K, contains 50–100 calories.
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Fruits have 60–80 calories per cup and are rich in fibre, antioxidants, vitamins A, C, and K.
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Nuts and seeds are high in nutrients, providing 160–200 calories per 30g serving along with fibre, minerals, protein, and good fats.
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Rich in protein, omega-3 fatty acids, and vitamins D and B12, poultry, chicken, and fatty fish such as salmon, sardines, and tuna provide 180–200 calories per 75–100g cooked.
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Legumes and pulses, such as black beans, chickpeas, and lentils, are high in fibre, protein, and vital minerals like iron and zinc. Thirty grammes of uncooked dals has roughly 100 calories.
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Whole grains, like organic wheat, unpolished rice, and millets, provide fibre, vitamins, and minerals. Each 30g of raw grains contains about 100 calories.
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