Fuller for fewer calories
Best Foods for Weight Loss
Filling, low-calorie foods that let you eat satisfying portions while keeping energy intake down.
Lasting weight loss comes down to a gentle, sustainable calorie deficit — and the easiest way to stay in one without feeling hungry is to fill up on foods that are high in water and fiber but low in calories. These foods have a low "energy density", so a big, satisfying portion still costs relatively few calories.
The list below is ranked by calories per 100 g, lowest first. Pair these high-volume foods with a source of lean protein at each meal — protein is the most satiating macronutrient and helps protect muscle while you lose fat.
12 of the best weight-loss foods
Ranked by calories per 100 g of the edible portion. Tap any food for its full nutrition label and a custom serving size.
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Cucumber, peeled, rawAlmost all water — crisp, hydrating volume.
12 kcal
1% DV
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Celery, rawCrunchy, hydrating and very low calorie.
17 kcal
1% DV
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Lettuce, iceberg, rawBulk up any meal for almost no calories.
17 kcal
1% DV
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Tomatoes, red, ripe, raw, year round averageJuicy, filling and rich in lycopene.
18 kcal
1% DV
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Spinach, rawNutrient-dense greens for barely any calories.
23 kcal
1% DV
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Cauliflower, rawA low-calorie stand-in for rice or potato.
28 kcal
1% DV
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Watermelon, rawHydrating, sweet and surprisingly low calorie.
30 kcal
2% DV
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Broccoli, rawHigh-fiber vegetable that keeps you full.
32 kcal
2% DV
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Strawberries, rawSweet, fiber-rich and naturally low in sugar.
36 kcal
2% DV
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Carrots, rawCrunchy, sweet and fiber-rich.
41 kcal
2% DV
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Yogurt, Greek, plain, nonfatHigh-protein dairy that fights hunger.
61 kcal
3% DV
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Egg, yolk, raw, freshProtein-packed and very satisfying.
321 kcal
16% DV
Values are per 100 g, from USDA & FooDB. % DV is the share of an adult's Daily Value. Lists favor recognizable whole foods, not dried or powdered concentrates.
Frequently asked questions
What foods help you lose weight?
Foods that are filling for few calories — non-starchy vegetables, fruit, broth-based soups and lean protein. They work by keeping you full and satisfied so you naturally eat less overall.
Is there a food that burns fat?
No food burns fat on its own. Weight loss happens when you take in fewer calories than you burn; the foods here make that easier by being filling and low in calories.
Why does protein help with weight loss?
Protein is the most filling macronutrient and helps preserve muscle during a calorie deficit, so you lose more fat and feel less hungry.