Foods That Are Low In Calories And Fat Grams

There are many food and beverage items that are both low in calories and total fat grams. It is especially important for those watching their weight to have a list of these items on hand. Foods and beverages which are low in calories and total fat include water, tea, soups, fruit and vegetables, as well as some grains, legumes and sweets.

Beverages, Soups and Produce

Many beverages are both calorie-free (or extremely low-calorie) and fat-free. Water, of course, is a perfect example. Other examples include diet sodas and sports drinks, herbal teas, coffee or cafe lattes made with skim milk (coffee made with less than 1/2 cup of steamed skim milk), fruit juice blends and fruit juice cocktails made with non-nutritive sweeteners, such as Splenda, vegetable and tomato juices and diet vegetable/fruit juice blends, diet hot cocoa, and broths (such as chicken, beef or vegetable). Vegetable soups are low in calories as are nearly all fruits and vegetables with the exception of avocados, olives and coconut (which are high in fat and calories). Starchy vegetables, such as potatoes, corn and peas, offer more calories than non-starchy vegetables but are still considered low-calorie and fat-free.

Legumes, Grains and Protein Foods

Legumes, such as plain, non-fat soymilk and non-fat refried beans, are fat-free and low calorie. Whole grains, such as light whole wheat bread, English muffins and dozens of hot and cold cereals, such as Cream of Wheat and/or ready-to-eat breakfast cereals, such as Cheerios, are nearly fat-free and quite low in calories. Check the nutrition facts panel of your favorite variety. Dairy products, such as plain or light (sweetened with non-nutritive sweetener, such as Splenda) yogurt and skim milk offer less than 1 gram of fat and approximately 80 calories per cup. Egg whites offer up lots of protein, with no fat and very few calories.

Sweets and Condiments

There are many low-calorie, low-fat sweet treats available. Fudge pops and all fruit popsicles (sugar free or regular), as well as frozen novelties (diet or made with non-nutritive sweeteners) and Italian ice, sugar-free or regular gelatin, flavored puddings made with skim milk, fat-free, reduced-calorie ice cream and/or frozen yogurt (soft serve or regular) are all low in calories and fat. Sugar-free hard candies, jams or preserves, dietetic pancake syrup, catsup and mustard, flavored vinegars, relishes, salsas, steak sauces, fat-free salad dressings, whipped topping and herbs and spices are examples of condiments which provide flavor, but very few calories and virtually no fat.