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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1. Lettuce + Add
5 calories and 0.5g fiber in 1 cup shredded (36g)
54 calories and 4.7g fiber in 1 head (360g)
15 calories and 1.3g fiber in 100 grams
Nutrition Facts for Green Leaf Lettuce. -
2. Celery + Add
16 calories and 1.6g fiber in 1 cup chopped (101g)
6 calories and 0.6g fiber in 1 medium stalk (40g)
16 calories and 1.6g fiber in 100 grams
Nutrition Facts for Raw Celery. -
3. Okra + Add
18 calories and 2g fiber in 1/2 cup slices (80g)
19 calories and 2.1g fiber in 8 pods (3" long) (85g)
22 calories and 2.5g fiber in 100 grams
Nutrition Facts for Cooked Okra (Boiled, Drained). -
4. Radishes + Add
19 calories and 1.9g fiber in 1 cup slices (116g)
1 calories and 0.1g fiber in 1 medium (3/4" to 1" dia) (5g)
16 calories and 1.6g fiber in 100 grams
Nutrition Facts for Raw Radishes. -
5. Asparagus + Add
20 calories and 1.8g fiber in 1/2 cup (90g)
13 calories and 1.2g fiber in 4 spears (1/2" base) (60g)
22 calories and 2g fiber in 100 grams
Nutrition Facts for Cooked Asparagus (Boiled, Drained). -
6. Broccoli + Add
27 calories and 2.6g fiber in 1/2 cup, chopped (78g)
63 calories and 5.9g fiber in 1 medium stalk (180g)
35 calories and 3.3g fiber in 100 grams
Nutrition Facts for Cooked Broccoli (Boiled, Drained). -
7. Carrots + Add
27 calories and 2.3g fiber in 1/2 cup slices (78g)
16 calories and 1.4g fiber in 1 carrot (46g)
35 calories and 3g fiber in 100 grams
Nutrition Facts for Cooked Carrots (Boiled, Drained). -
8. Fennel + Add
27 calories and 2.7g fiber in 1 cup, sliced (87g)
73 calories and 7.3g fiber in 1 bulb (234g)
31 calories and 3.1g fiber in 100 grams
Nutrition Facts for Raw Fennel Bulb. -
9. Zucchini + Add
28 calories and 3g fiber in 1 cup slices (216g)
13 calories and 1.4g fiber in 100 grams
Nutrition Facts for Raw Zucchini. -
10. Turnip Greens + Add
29 calories and 5g fiber in 1 cup, chopped (144g)
20 calories and 3.5g fiber in 100 grams
Nutrition Facts for Raw Turnip Greens. -
11. Starfruit (Carambola) + Add
33 calories and 3g fiber in 1 cup, sliced (108g)
28 calories and 2.5g fiber in 1 medium (3-5/8" long) (91g)
31 calories and 2.8g fiber in 100 grams
Nutrition Facts for Starfruit (Carambola). -
12. Cabbage + Add
35 calories and 4.1g fiber in 1 cup, shredded (145g)
24 calories and 2.8g fiber in 100 grams
Nutrition Facts for Cooked Cabbage (Boiled, Drained). -
13. Spinach + Add
41 calories and 4.3g fiber in 1 cup (180g)
23 calories and 2.4g fiber in 100 grams
Nutrition Facts for Cooked Spinach (Boiled, Drained). -
14. Collard Greens + Add
63 calories and 7.6g fiber in 1 cup, chopped (190g)
33 calories and 4g fiber in 100 grams
Nutrition Facts for Cooked Collards (Boiled, Drained). -
15. Raspberries + Add
64 calories and 8g fiber in 1 cup (123g)
10 calories and 1.2g fiber in 10 raspberries (19g)
52 calories and 6.5g fiber in 100 grams
Nutrition Facts for Raspberries.
Next ➞
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
Click to see complete nutrition facts.
#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
Click to see complete nutrition facts.
#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
Click to see complete nutrition facts.
#4: Pumpkin Leaves (Cooked)
15 calories and 1.9g fiber in 1 cup (71g)
21 calories and 2.7g fiber in 100 grams
Click to see complete nutrition facts.
#5: Chinese Broccoli
19 calories and 2.2g fiber in 1 cup (88g)
22 calories and 2.5g fiber in 100 grams
Click to see complete nutrition facts.
#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
Click to see complete nutrition facts.
#7: Kimchi
23 calories and 2.4g fiber in 1 cup (150g)
15 calories and 1.6g fiber in 100 grams
Click to see complete nutrition facts.
#8: Scallop Squash (Cooked)
29 calories and 3.4g fiber in 1 cup, sliced (180g)
16 calories and 1.9g fiber in 100 grams
Click to see complete nutrition facts.
#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
Click to see complete nutrition facts.
#10: Swiss Chard (Cooked)
35 calories and 3.7g fiber in 1 cup, chopped (175g)
20 calories and 2.1g fiber in 100 grams
Click to see complete nutrition facts.
#11: Dandelion Greens
35 calories and 3g fiber in 1 cup, chopped (105g)
33 calories and 2.9g fiber in 100 grams
Click to see complete nutrition facts.
#12: Kohlrabi
36 calories and 4.9g fiber in 1 cup (135g)
27 calories and 3.6g fiber in 100 grams
Click to see complete nutrition facts.
#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
Click to see complete nutrition facts.
#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
Click to see complete nutrition facts.
#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
Click to see complete nutrition facts.
Related
Data Sources and References
- 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
- 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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