High-fiber foods that are also low in calories are the staple to a healthy person's diet. High-fiber foods aid in digestive processes and weight loss, and provide energy for daily activities. Low-calorie foods help individuals maintain a healthy weight, get the most from their foods without added fat, sugars or calories, and benefit overall health and wellness. Learning which foods are the best in high fibers while at the same time being low in calories can help you stick to your diet, feel fuller longer and not consume more calories than you need on a daily basis.
Fruits and Grains
High fiber-foods include vegetables, whole grains, beans and legumes. A food item is considered to be high fiber if it contains at least 5 g of fiber per serving. The Mayo Clinic offers guidelines of some favorite foods and their fiber content. Raspberries rank as one of the highest high fiber low calorie foods, at 8.0 g per serving and 1 calorie per raspberry, closely followed by pears at 5.1 g, with about 51 calories for a medium sized pear; apples at 4.4, at roughly 55 calories for a small apple; blueberries, roughly 40 calories for 50 berries and 3.5 grams fiber; and strawberries, which average about 2 calories per strawberry and 3.3 grams of fiber each; and raisins, which provide 1.6 grams of fiber per 1.5 ounce serving and roughly 42 calories for a 5-ounce box. In the natural grains category, whole-wheat spaghetti weighs in at 6.3 g of fiber per serving and approximately 174 calories per 1-cup serving, while one cup of oatmeal provides 4.0 grams and about 60 calories per serving and whole wheat or multigrain breads offer 1.9 grams per slice and about 65 calories per slice.
Vegetables
Vegetables high in fiber and low in calories include cooked peas, at a whopping 8.8 g of fiber and a low 67 calories per cup serving size, or boiled turnip greens, which offer about 5.0 grams of fiber per cup sized serving and about 48 calories. Raw carrots offer 1.7 grams of fiber and 21 calories for a small carrot or boiled broccoli offering 5.1 g of fiber and about 52 calories per cup.
Seeds
Choose seeds and nuts to help supplement your low calorie and high fiber food diet. Sunflower, sesame and pumpkin seeds are an excellent choice for fiber, as are naturally dried fruits--not the kind you find in the store, which often are loaded with chemicals and sugars--and dried sweet potatoes and berries. Always look at labels when purchasing store-bought food to determine the grams of fiber as well as calories per serving.
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