25 Low Calorie High Fiber Foods for Weight Loss

These 25 Low Calorie High Fiber Foods can help you boost weight loss so you lose weight faster.

Are you trying to lose weight or eat healthier? One of the best ways to achieve your goals is by incorporating low calorie high fiber foods into your diet.

These 25 fiber packed foods will help you feel full and satisfied while providing your body with essential nutrients and vitamins.

In this article, I’ll share the 25 of the best low calorie high fiber foods for weight loss, that you can easily add to your meals or snacks.

What are Low Calorie High Fiber Foods?

Low calorie high fiber foods are those that provide a high amount of fiber while containing fewer calories per serving.

Fiber is an essential nutrient that helps regulate digestion and can reduce the risk of heart disease, diabetes, and obesity.

Low calorie high fiber foods are perfect for anyone looking to maintain a healthy weight or lose weight while still getting the necessary nutrients their body needs.

Benefits of Low Calorie High Fiber Foods

Incorporating low calorie high fiber foods into your diet offers several benefits, including:

• Improved digestion and gut health
• Lowered cholesterol levels
• Increased feelings of fullness and satiety
• Weight loss or weight maintenance
• Lowered risk of chronic diseases, including heart disease and diabetes

25 Low Calorie High Fiber Foods for Weight Loss

Incorporating low calorie high fiber foods into your diet is an excellent way to improve your overall health and well-being. Start by choosing foods from this list of 25 low calorie high fiber.

1. Apples (4g Fiber + 95 Calories)

Apples are a delicious and nutritious fruit that are high in fiber and low in calories. One medium apple contains 4 grams of fiber and only 95 calories. They also contain antioxidants that can help reduce the risk of chronic diseases.

• Add sliced apples to your oatmeal or cereal for a fiber-packed breakfast
• Snack on apple slices with peanut butter for a filling and nutritious snack
• Make a simple and healthy dessert by baking sliced apples with cinnamon and a drizzle of honey

2. Avocado (5g Fiber + 120 Calories)

Avocado is a nutrient-dense fruit that is high in fiber and healthy fats. Half of an avocado contains 5 grams of fiber and only 120 calories. It also contains vitamins and minerals that can help improve heart health.

• Mash avocado on whole grain toast for a fiber-rich breakfast
• Use avocado as a creamy and healthy addition to your smoothie
• Make a flavorful and nutritious guacamole dip for your veggies or tortilla chips

3. Blueberries (4g Fiber + 84 Calories)

Blueberries are a sweet and nutritious fruit that is high in fiber and low in calories. One cup of fresh blueberries contains 4 grams of fiber and only 84 calories. They are also packed with antioxidants that can help improve brain function, reduce inflammation, and lower your risk of chronic diseases.

• Add blueberries to your morning oatmeal or yogurt for a sweet and nutritious breakfast
• Use blueberries as a healthy and colorful addition to your salad or smoothie
• Snack on fresh or frozen blueberries for a sweet and fiber-rich treat

4. Broccoli (2.4g Fiber + 55 Calories)

Broccoli is a cruciferous vegetable that is high in fiber and low in calories. One cup of chopped broccoli contains 2.4 grams of fiber and only 55 calories. It also contains vitamins and minerals that can help support immune function and bone health.

• Roast broccoli with garlic and olive oil for a flavorful and nutritious side dish
• Add chopped broccoli to your scrambled eggs or omelet for a fiber-packed breakfast
• Make a healthy and filling broccoli salad with quinoa, cherry tomatoes, and a lemon vinaigrette dressing

5. Brussels sprouts (3.3g Fiber + 56 Calories)

Brussels sprouts are a cruciferous vegetable that are high in fiber and low in calories. One cup of cooked Brussels sprouts contains 3.3 grams of fiber and only 56 calories. They also contain vitamins and minerals that can help reduce inflammation and improve digestion.

• Roast Brussels sprouts with a drizzle of balsamic vinegar and honey for a sweet and savory side dish
• Shred Brussels sprouts and add them to your salad for a fiber-packed lunch
• Make a healthy and filling Brussels sprouts and sweet potato hash for a nutritious breakfast or brunch

6. Carrots (3.6g Fiber + 52 Calories)

Carrots are a root vegetable that are high in fiber and low in calories. One cup of chopped carrots contains 3.6 grams of fiber and only 52 calories. They also contain vitamins and minerals that can help improve eye health and support immune function.

• Snack on baby carrots with hummus or Greek yogurt dip for a filling and nutritious snack
• Roast carrots with a sprinkle of cinnamon for a sweet and healthy side dish
• Make a simple and healthy carrot and ginger soup for a warming and fiber-rich meal

7. Cauliflower (2.1g Fiber + 27 Calories)

Cauliflower is a cruciferous vegetable that is high in fiber and low in calories. One cup of chopped cauliflower contains 2.1 grams of fiber and only 27 calories. It also contains vitamins and minerals that can help support brain health and reduce the risk of cancer.

• Make a healthy and flavorful cauliflower rice by pulsing cauliflower in a food processor and sautéing with your favorite herbs and spices
• Roast cauliflower with a sprinkle of parmesan cheese for a tasty and nutritious side dish
• Make a creamy and nutritious cauliflower soup with a hint of curry powder

8. Celery (1.6g Fiber + 16 Calories)

Celery is a crunchy and low-calorie vegetable that is high in fiber. One cup of chopped celery contains 1.6 grams of fiber and only 16 calories. It also contains antioxidants that can help reduce inflammation and improve heart health.

• Snack on celery sticks with a dollop of peanut butter or hummus for a protein-packed snack
• Add chopped celery to your soup or chili for a healthy and filling meal
• Make a refreshing and fiber-rich celery, apple, and lemon juice for a nutritious drink

9. Chia seeds (11g Fiber + 137 Calories)

Chia seeds are tiny black seeds that are high in fiber and low in calories. One ounce of chia seeds contains 11 grams of fiber and only 137 calories. They also contain omega-3 fatty acids that can help reduce inflammation and improve brain function.

• Add chia seeds to your yogurt or smoothie for a fiber-packed breakfast
• Make a healthy and filling chia seed pudding with almond milk and fruit
• Use chia seeds as a healthy and crunchy topping for your salad or oatmeal

10. Edamame (8g Fiber + 189 Calories)

Edamame is a type of soybean that is high in fiber and protein. One cup of cooked edamame contains 8 grams of fiber and only 189 calories. It also contains vitamins and minerals that can help reduce the risk of chronic diseases.

• Snack on edamame as a high-protein and fiber-packed snack
• Add edamame to your salad for a nutritious and filling meal
• Make a healthy and flavorful edamame hummus with garlic and lemon juice

11. Flaxseeds (2.8g Fiber + 37 Calories)

Flaxseeds are small brown seeds that are high in fiber and healthy fats. One tablespoon of flaxseeds contains 2.8 grams of fiber and only 37 calories. They also contain lignans that can help reduce the risk of breast cancer.

• Add ground flaxseeds to your oatmeal or smoothie for a fiber-rich breakfast
• Use flaxseeds as a healthy and crunchy topping for your salad or yogurt
• Make a healthy and filling flaxseed muffin with almond flour and berries

12. Grapefruit (2g Fiber + 52 Calories)

Grapefruit is a citrus fruit that is high in fiber and low in calories. One half of a grapefruit contains 2 grams of fiber and only 52 calories. It also contains vitamin C that can help boost immune function.

• Add sliced grapefruit to your salad for a sweet and tangy flavor
• Snack on grapefruit segments with a sprinkle of flax seeds for a healthy and refreshing treat
• Make a nutritious and fiber-rich grapefruit and avocado salad with a lemon vinaigrette dressing

13. Kale (2.6g Fiber + 33 Calories)

Kale is a leafy green vegetable that is high in fiber and low in calories. One cup of chopped kale contains 2.6 grams of fiber and only 33 calories. It also contains vitamins and minerals that can help improve bone health and reduce inflammation.

• Add chopped kale to your smoothie for a fiber-packed and nutritious drink
• Make a healthy and flavorful kale and quinoa salad with roasted veggies and a balsamic vinaigrette dressing
• Use kale as a nutrient-rich base for your homemade pizza or quiche

14. Lentils (16g Fiber + 230 Calories)

Lentils are a type of legume that is high in fiber and low in calories. One cup of cooked lentils contains 16 grams of fiber and only 230 calories. They are also a good source of plant-based protein and can help improve heart health.

• Use lentils as a filling and fiber-rich base for your soup or chili
• Make a healthy and flavorful lentil salad with veggies and a lemon vinaigrette dressing
• Use lentil flour as a nutritious and high-fiber alternative to regular flour in your baking recipes

15. Okra (3.2g Fiber + 33 Calories)

Okra is a green vegetable that is high in fiber and low in calories. One cup of sliced okra contains 3.2 grams of fiber and only 33 calories. It also contains vitamins and minerals that can help improve digestion and lower cholesterol levels.

• Add sliced okra to your stir-fry for a healthy and fiber-rich meal
• Make a nutritious and flavorful okra gumbo with veggies and spices
• Roast okra with a sprinkle of paprika for a crunchy and healthy snack

16. Peas (8.8g Fiber + 118 Calories)

Peas are a type of legume that is high in fiber and low in calories. One cup of cooked peas contains 8.8 grams of fiber and only 118 calories. They are also a good source of vitamins and minerals that can help improve eye health and reduce inflammation.

• Use peas as a healthy and filling base for your pasta or risotto
• Make a nutritious and flavorful pea soup with veggies and herbs
• Snack on roasted peas for a crunchy and fiber-packed snack

17. Popcorn (1.2g Fiber + 31 Calories)

Popcorn is a whole grain snack that is high in fiber and low in calories. One cup of air-popped popcorn contains 1.2 grams of fiber and only 31 calories. It also contains antioxidants that can help reduce inflammation and improve heart health.

• Snack on air-popped popcorn with a sprinkle of nutritional yeast for a healthy and savory snack
• Use popcorn as a fiber-rich and crunchy topping for your salad or soup
• Make a healthy and flavorful popcorn trail mix with nuts and dried fruit

18. Quinoa (5.2g Fiber + 222 Calories)

Quinoa is a grain-like seed that is high in fiber and protein. One cup of cooked quinoa contains 5.2 grams of fiber and only 222 calories. It also contains vitamins and minerals that can help improve blood sugar control and reduce inflammation.

• Use quinoa as a nutrient-rich base for your salad or bowl
• Make a healthy and flavorful quinoa and veggie stir-fry with a ginger soy sauce
• Use quinoa flour as a nutritious and high-fiber alternative to regular flour in your baking recipes

19. Raspberries (8g Fiber + 64 Calories)

Raspberries are a low-calorie fruit that is high in fiber. One cup of raspberries contains 8 grams of fiber and only 64 calories. They also contain antioxidants that can help reduce inflammation and improve heart health.

• Snack on raspberries with a dollop of yogurt for a healthy and sweet treat
• Add raspberries to your smoothie for a fiber-packed and nutritious drink
• Make a healthy and flavorful raspberry and almond butter smoothie bowl

20. Spinach (0.7g Fiber + 7 Calories)

Spinach is a leafy green vegetable that is high in fiber and low in calories. One cup of chopped spinach contains 0.7 grams of fiber and only 7 calories. It also contains vitamins and minerals that can help improve bone health and reduce inflammation.

• Add spinach to your omelet or frittata for a healthy and filling breakfast
• Make a nutrient-rich and flavorful spinach and mushroom quiche with a whole wheat crust
• Use spinach as a healthy and nutritious base for your homemade pizza or wrap

21. Strawberries (3g Fiber + 53 Calories)

Strawberries are a sweet and low-calorie fruit that is high in fiber. One cup of sliced strawberries contains 3 grams of fiber and only 53 calories. They also contain antioxidants that can help reduce inflammation and improve heart health.

• Use strawberries as a healthy and sweet topping for your oatmeal or yogurt
• Make a refreshing and fiber-packed strawberry and spinach salad with a balsamic vinaigrette dressing
• Use strawberries as a nutritious and tasty addition to your smoothie or protein shake

22. Sweet Potato (3.8g Fiber + 103 Calories)

Sweet potatoes are a nutritious root vegetable that is high in fiber and low in calories. One medium-sized sweet potato contains 3.8 grams of fiber and only 103 calories. They also contain vitamins and minerals that can help improve eye health and reduce inflammation.

• Make a healthy and fiber-rich sweet potato and black bean chili
• Roast sweet potatoes with a sprinkle of cinnamon for a sweet and nutritious snack
• Use sweet potatoes as a nutritious and fiber-packed base for your Buddha bowl or salad

23. Tomatoes (1.8g Fiber + 27 Calories)

Tomatoes are a low-calorie fruit that is high in fiber. One cup of cherry tomatoes contains 1.8 grams of fiber and only 27 calories. They also contain antioxidants that can help reduce inflammation and improve heart health.

• Use cherry tomatoes as a healthy and colorful addition to your salad or pasta
• Make a flavorful and nutritious tomato and basil soup with a whole wheat bread
• Use canned tomatoes as a healthy and fiber-rich base for your homemade marinara sauce

24. Zucchini (1g Fiber + 19 Calories)

Zucchini is a green vegetable that is high in fiber and low in calories. One cup of sliced zucchini contains 1 gram of fiber and only 19 calories. It also contains vitamins and minerals that can help improve digestion and reduce inflammation.

• Use zucchini as a healthy and low-calorie alternative to pasta in your noodle dishes
• Make a nutritious and fiber-packed zucchini and quinoa stuffed bell peppers
• Grill or roast zucchini with a sprinkle of parmesan cheese for a flavorful and healthy side dish

25. Watermelon (0.6g Fiber +46 Calories)

Watermelon is a sweet and refreshing fruit that is high in fiber and low in calories. One cup of diced watermelon contains 0.6 grams of fiber and only 46 calories. It also contains antioxidants that can help reduce inflammation and improve heart health.

• Snack on watermelon cubes for a healthy and refreshing summer treat
• Use watermelon as a healthy and hydrating base for your smoothie or juice
• Make a healthy and flavorful watermelon and feta salad with mint and balsamic vinaigrette dressing

Frequently Asked Questions (FAQ)

Final Thoughts

Incorporating low calorie high fiber foods into your diet is a great way to improve your overall health and manage your weight. The 25 foods listed above are all delicious, nutritious, and easy to incorporate into your meals and snacks. From colorful fruits and vegetables to hearty legumes and grains, there are plenty of options to choose from.

By making small changes to your diet and incorporating more fiber-rich foods, you can help improve your digestion, reduce inflammation, and lower your risk of chronic diseases.

So why not try adding some of these 25 low calorie high fiber foods to your diet today and start reaping the benefits!

What to Read Next:

Lose Weight By Eating Cookbooks

Share this Healthy Foods Article: