Fat-free foods often have fewer calories than high fat options. Foods that have had the fat removed, especially cookies, crackers, cakes and ice cream, usually add extra carbohydrates and sugar to make up for the lost flavor, notes Joanne Larsen, R.D. on Ask the Dietitian. Oftentimes, these manufactured fat-free foods have just as many calories as their full-fat versions or fail to satisfy you so you eat more. If you are watching your weight, or are instructed to reduce fat intake for health reasons, seek out naturally fat-free foods.
Vegetables
Most vegetables contain little fat. The types with only trace amounts include alfalfa sprouts, artichokes, asparagus, beets, cabbage, eggplant, mushrooms, potatoes, pumpkin and tomatoes. Other essentially fat-free vegetables include cauliflower with just .3 g of fat per ½-cup serving, carrots with .5 g of fat per 3.5-oz. serving and broccoli with .3 g per ½-cup serving.
Fruits
Oranges, prunes, peaches and grapefruit are essentially fat-free. Most fruit juices and applesauce are also fat-free. Other fruits, such as bananas, melon, grapes, strawberries, pineapple and pears contain just minuscule amounts of fat.
Protein
Egg whites are fat-free as all the fat in the egg is contained in the yolk. Whey protein powder is another fat-free protein, but check containers to make sure you choose a brand with no additives that may raise the fat content. Beans, specifically black, lima and lentils, contain essentially no fat per serving.
Dairy
Non-fat dairy products contain no fat. Skim milk, non-fat yogurt, non-fat cottage cheese and non-fat kefir offer satiating protein and bone-building calcium.
Sweets
Gelatin desserts contain no fat and are low in calorie. Hard candy, chewing gum and sugars -- including honey, agave nectar and brown sugar -- also have no fat, but do contain calories. Angelfood cake contains just trace amounts of fat as it is prepared with egg whites, sugar and flour.
Grains
Puffed wheat and rice cereals with no additional ingredients contain no fat. Rice noodles are another fat -free option that may be added to Asian soups and salads. Enjoy air-popped popcorn as a fat-free snack.
Liquids
Water, coffee and tea contain no fat. Sodas and fruit drinks are also free of fat, but still provide considerable calories while offering little in the way of nutrients.
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