List of Foods or Lunches 100 Calories or Under

Consuming fewer calories than you expend is essential for preventing weight gain. Having a list of low-calorie foods helps you plan your meals and snacks on a calorie-controlled diet. Choose a variety of nutrient-dense foods so that you stay nourished while limiting your calories, and consult a physician before starting any weight loss diet.

Vegetable soup can be a nutritious, low-calorie snack. (Image: Stockbyte/Stockbyte/Getty Images)


Minestrone soup (Image: arihen/iStock/Getty Images)

Soup can be a satisfying option for lunch or a snack. A can of chicken noodle soup has 62 calories, and a cup of minestrone soup has 82 calories. Broth-based soups are lower in calories than soups with cheese and cream, such as broccoli and cheese soup or clam chowder. You can also make your own low-calorie soup. Use low-sodium chicken broth, with 17 calories per cup, and add vegetables, such as onions, carrots, celery and tomatoes, and a source of lean protein, such as diced chicken breast.


Spinach leaves in glass bowl (Image: Marek Uliasz/iStock/Getty Images)

Salad greens are very low in calories, with 7 calories in a cup of shredded lettuce. A 100-calorie salad can include a few cups of salad greens, additional raw vegetables and a source of lean protein. Try a salad with spinach leaves, red onion rings, cherry tomatoes and hard-boiled egg whites, which have 17 calories each. Another option is romaine lettuce with diced tomatoes and a quarter-cup of garbanzo beans. Avoid fatty additions, such as salami and full-fat cheese, and use a small amount of fat-free salad dressing or vinegar instead of full-fat dressing to prevent your salad from having too many calories.


Fresh brussel sprouts (Image: tashka2000/iStock/Getty Images)

Vegetables are low in calories, and consuming more of them can help prevent weight gain, according to University of Michigan Integrative Medicine. A cup of cooked eggplant has 35 calories. For a snack with no more than 100 calories, roast Brussels sprouts with garlic and balsamic vinegar or eat baked kale chips seasoned with low-fat Parmesan cheese and black pepper. For lunch, try pizza with a portobello mushroom for the crust and diced tomatoes and shredded, fat-free mozzarella cheese for toppings.

Lean Proteins

Sauteed shrimp with herbs (Image: Luis Castro/iStock/Getty Images)

Low-fat sources of protein that are not high in calories include chicken breast, shrimp, turkey breast and egg whites. A 3-ounce portion of canned light tuna in water contains 73 calories. Have grilled shrimp or chicken breast, turkey breast slices on their own, or add vegetables to make low-calorie snacks, such as turkey breast with red pepper slices. Make tuna salad with fat-free Greek yogurt, diced water chestnuts, black pepper and Dijon mustard.

Cottage Cheese

Cottage cheese (Image: YelenaYemchuk/iStock/Getty Images)

Non-fat cottage cheese contains 81 calories per cup. It provides calcium and protein, and is a convenient option for a snack or as part of a low-calorie lunch. Spread cottage cheese on celery sticks or cucumber slices. You can also add chives and garlic to cottage cheese to make a flavorful dip for vegetables such as red and green bell peppers or cauliflower and broccoli florets. Choose low-sodium cottage cheese if you are watching your salt consumption.

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