Foods With The Most Nutrition & Least Calories

Eating a balanced diet that includes a variety of foods from each food group can help you meet all of your nutrient needs. To get the most nutrition out of each calorie, it is important to make wise choices from each food group by selecting the most nutritious foods with the least calories.

Function

Choosing foods with the most nutrition can help supply your body with vital nutrients to maintain normal body processes and fight off illness. For example, fruits and vegetables contain high amounts of vitamin C. Adequate intakes of vitamin C are needed for collagen synthesis. Collagen is a structural protein found in skin, tendons and ligament. As an antioxidant, vitamin C protects cells from free radical damage and may help prevent the development of heart disease and some cancers.

Fruits and Vegetables

Fruits and vegetables provide the most nutrition and the least calories because of their high levels of potassium, vitamin C, vitamin A, magnesium, folate and fiber with 25 to 60 calories per serving. Nutrient-rich choices include fresh and frozen spinach, broccoli, kale, Brussels sprouts, carrots, sweet potatoes, peas, strawberries, blueberries, cantaloupe, apples, pears, dried fruit and unsweetened canned fruit.

Whole Grains

Whole grains are also nutrient rich and low in calories. Nutritious choices include whole wheat bread, brown rice, barley, whole wheat pasta, whole grain cereals, oatmeal and popcorn. Whole grains provide your body with fiber, magnesium, B vitamins and selenium. Calories in whole grains vary; for example, one slice of whole wheat bread contains about 70 calories, and 1/2 cup of cooked brown rice has about 110 calories.

Low-Fat and Nonfat Dairy Products

Dairy foods provide your body with important nutrients for bone health, including vitamin D and calcium. Choosing low-fat or nonfat dairy products will help you meet your nutrient needs on fewer calories. A serving of a low-fat dairy food contains about 120 calories, and a serving of nonfat dairy food has about 100 calories. Nutrient-rich dairy foods include skim milk, nonfat yogurt and low-fat cheese.

Lean Meats and Beans

Lean meats and beans contain protein, iron, zinc and magnesium. Nutrient-rich lean meat choices include skinless poultry, fish, beef eye of round, pork tenderloin, lamb chops and veal. Lean meat calories vary; for example, a 3-oz. serving of chicken breast contains about 140 calories, while a 3-oz. portion of beef eye of round provides about 155 calories.

In addition to providing protein, iron, zinc and magnesium, beans also contain fiber and folate. Each 1/4-cup serving of cooked beans contains about 60 to 70 calories. Healthy bean choices include chickpeas, soybeans, kidney beans, lentils and black-eyed peas.

Considerations

Even though you may be eating more low-calorie foods, you can still eat more than your body needs if you don't pay attention to servings and portion sizes. The U.S. Department of Agriculture's MyPyramid can provide you with a calorie-controlled meal plan that includes serving suggestions for low-calorie, nutritious foods from each food group.