Lowest Calorie Foods — Ranked by Processing Level
The top 20 lowest calorie foods from 1.98M products, ranked with processing scores. Find low-calorie options that are minimally processed.
Calorie Data Overview
All nutrient values are per 100g or 100ml. Source: USDA FoodData Central.
Calorie counting remains one of the most popular approaches to weight management. The food industry has responded with an enormous range of "light," "diet," and "low-calorie" products — but many achieve calorie reduction through artificial sweeteners, bulking agents, and other processing tricks.
We analyzed 1.84 million food products with calorie data from the USDA FoodData Central database. The results confirm what nutritionists have long recommended: the lowest-calorie foods are naturally so — vegetables, fruits, and lean proteins — requiring no industrial reformulation.
Top 20 Lowest Calorie Foods
Products ranked by calorie content per 100g, with processing scores.
The Processing vs. Calorie Balance
The calorie data tells a compelling story about processing. Most vegetables are naturally under 30 calories per 100g at Level 1 processing. Meanwhile, "light" and "diet" versions of processed foods achieve calorie reduction through artificial sweeteners, water injection, air puffing, and chemical bulking agents — scoring Level 3-4.
A diet soda has fewer calories than a banana, but the banana delivers fiber, potassium, and vitamins at Level 1 processing while the soda delivers nothing but carbonated water and artificial sweeteners at Level 4.
The data supports a volume-eating approach: naturally low-calorie, minimally processed foods (vegetables, broth, leafy greens) provide both satiety and nutrition.
Top 5 Calorie Products — Detailed View
Best Low-Processing Calorie Options
These products combine high calorie content with minimal processing (Level 1-2 only). Proof that you don't need ultra-processed products to get excellent calorie.
Calorie by Food Category
Average calorie content and processing scores across food categories.
| Category | Avg Calorie | Avg Processing | Products |
|---|---|---|---|
| Peppers | 0.0kcal | 1.0 | 12 |
| Tea and Infusions/Tisanes | 1.5kcal | 4.3 | 77 |
| Water | 4.3kcal | 4.1 | 24,078 |
| Non Alcoholic Beverages - Ready to Drink | 17.7kcal | 5.6 | 1,622 |
| Pickles/Relishes/Chutneys/Olives | 17.7kcal | 6.3 | 339 |
| Drinks - Soft Drinks | 27.9kcal | 3.9 | 10 |
| Non Alcoholic Beverages – Ready to Drink | 30.9kcal | 7.7 | 554 |
| Sport Drinks | 32.7kcal | 8.0 | 3,008 |
| Tomatoes | 34.4kcal | 3.5 | 13,404 |
| Iced & Bottle Tea | 35.3kcal | 5.2 | 8,822 |
| Plant Based Water | 36.4kcal | 2.7 | 2,820 |
| Canned Vegetables | 39.5kcal | 2.7 | 19,413 |
| Canned Soup | 41.0kcal | 6.2 | 9,939 |
| Soda | 44.3kcal | 8.1 | 31,193 |
| Soups - Prepared (Shelf Stable) | 46.5kcal | 7.7 | 43 |
Daily Calorie Recommendations
General calorie recommendations are approximately 2,000 calories/day for women and 2,500 for men, though individual needs vary significantly based on age, activity level, height, and weight. The focus should be on nutrient density (nutrients per calorie) rather than simply minimizing calories.
Practical Tips
- 1Most non-starchy vegetables are under 30 calories per 100g at Level 1 processing — the gold standard for low-calorie eating
- 2"Light" and "diet" products often achieve calorie reduction through artificial sweeteners and bulking agents, not whole food ingredients
- 3Broth-based soups (homemade) are extremely low-calorie and satisfying; canned "light" soups add processing for marginal calorie savings
- 4Prioritize nutrient density over calorie counting — 100 calories of vegetables provides far more nutrition than 100 calories of diet snacks
How We Score Products
Every product is evaluated using two independent scores. The Processing Score (lower is better) measures the degree of industrial processing based on ingredient analysis, including the presence of artificial additives, preservatives, and highly modified ingredients. The Nutrition Score (higher is better) rates overall nutritional quality, rewarding protein and fiber while penalizing excess sodium, added sugars, and saturated fat.
Products are assigned to one of four processing levels: Minimal (score ≤ 2.5), Processed (2.6 – 5.0), Highly Processed (5.1 – 8.0), and Ultra-Processed (above 8.0). Brand averages are calculated across all products in the category to produce the rankings shown here.
Based on analysis of 1.98 million products in the USDA FoodData Central database. For a deeper look at the methodology, see our Processing Score guide and Two-Score System explanation.
Frequently Asked Questions
What foods have the lowest calories per 100g?
Non-starchy vegetables lead: lettuce (15 kcal), cucumbers (16 kcal), celery (16 kcal), zucchini (17 kcal), and tomatoes (18 kcal) per 100g. Most fruits are under 50 kcal per 100g. These are all Level 1 (Minimally Processed).
Are "diet" and "light" products worth it for calorie reduction?
Often not. Our data shows "diet" and "light" products score 2-3 processing levels higher than whole food alternatives. A diet yogurt saves 30-40 calories versus plain yogurt but adds artificial sweeteners, thickeners, and flavoring agents.
How many calories per day do I need?
General recommendations are about 2,000 for women and 2,500 for men, but individual needs vary. Factors include age, activity level, height, weight, and metabolic health. Consult a healthcare provider for personalized recommendations.
Related Food Guides
Learn more about how individual foods are classified.
More Nutrition Guides
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.