High-Fiber Low-Calorie Foods for your Weight Loss Diet

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Evidence Based. References sourced from PubMed.
High-Fiber Low-Calorie Foods for your Weight Loss Diet

For those looking to lose weight, eating fewer processed high-calorie foods is an essential step.

Choosing high fiber foods helps you feel full for longer and on fewer calories, which promotes weight loss. (1,2) This article provides you with a list of low-calorie, high fiber foods.

Most low-calorie, high-fiber foods are vegetables including lettuce, celery, okra, radishes, asparagus, broccoli, and carrots. In several cases the calories and fiber are given for the cooked form of the food, however, the raw version will also be fine.

Below are 15 high fiber low-calorie foods. For more see the extended list of Less Common Low-Calorie High-Fiber Foods.

List of Low-Calorie High-Fiber Foods

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Less Common Low Calorie High Fiber Foods

#1: Endive
4 calories and 0.8g fiber in 1/2 cup, chopped (25g)
87 calories and 15.9g fiber in 1 head (513g)
17 calories and 3.1g fiber in 100 grams
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#2: Beet Greens
8 calories and 1.4g fiber in 1 cup (38g)
7 calories and 1.2g fiber in 1 leaf (32g)
22 calories and 3.7g fiber in 100 grams
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#3: Broccoli Raab
9 calories and 1.1g fiber in 1 cup chopped (40g)
4 calories and 0.5g fiber in 1 stalk (19g)
22 calories and 2.7g fiber in 100 grams
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#4: Pumpkin Leaves (Cooked)
15 calories and 1.9g fiber in 1 cup (71g)
21 calories and 2.7g fiber in 100 grams
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#5: Chinese Broccoli
19 calories and 2.2g fiber in 1 cup (88g)
22 calories and 2.5g fiber in 100 grams
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#6: Nopales (Cooked)
22 calories and 3g fiber in 1 cup (149g)
4 calories and 0.6g fiber in 1 pad (29g)
15 calories and 2g fiber in 100 grams
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#7: Kimchi
23 calories and 2.4g fiber in 1 cup (150g)
15 calories and 1.6g fiber in 100 grams
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#8: Scallop Squash (Cooked)
29 calories and 3.4g fiber in 1 cup, sliced (180g)
16 calories and 1.9g fiber in 100 grams
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#9: Banana Peppers
33 calories and 4.2g fiber in 1 cup (124g)
12 calories and 1.6g fiber in 1 medium (4-1/2" long) (46g)
27 calories and 3.4g fiber in 100 grams
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#10: Swiss Chard (Cooked)
35 calories and 3.7g fiber in 1 cup, chopped (175g)
20 calories and 2.1g fiber in 100 grams
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#11: Dandelion Greens
35 calories and 3g fiber in 1 cup, chopped (105g)
33 calories and 2.9g fiber in 100 grams
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#12: Kohlrabi
36 calories and 4.9g fiber in 1 cup (135g)
27 calories and 3.6g fiber in 100 grams
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#13: Artichokes
43 calories and 4.8g fiber in 1/2 cup hearts (84g)
61 calories and 6.8g fiber in 1 artichoke, medium (120g)
51 calories and 5.7g fiber in 100 grams
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#14: Prickly Pears
61 calories and 5.4g fiber in 1 cup (149g)
42 calories and 3.7g fiber in 1 fruit without refuse (103g)
41 calories and 3.6g fiber in 100 grams
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#15: Asian Pears
116 calories and 9.9g fiber in 1 fruit 3-3/8" high x 3" diameter (275g)
42 calories and 3.6g fiber in 100 grams
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Data Sources and References

  1. Kelly R, Hanus A, Payne-Foster P, Calhoun J, Stout R, Sherman BW. Increased dietary fiber is associated with weight loss among Full Plate Living program participants Am J Health Promot. 2023 Feb;37(2):168-176. doi: 10.1177/08901171221116066. Epub 2022 Jul 19. 35852927
  2. Yao M, Roberts SB. Dietary fiber and weight regulation Nutr Rev. 2001 Aug;59(8 Pt 1):247-58. doi: 10.1111/j.1753-4887.2001.tb05509.x. 11518179
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