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Best Foods for Weight Loss — Low Calorie, High Satiety
Foods that combine low calorie density with high protein or fibre, giving you the most satiety per calorie. All figures from USDA FoodData Central.
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| Food | Calories (per 100g) | Protein (g) | Carbs (g) | Fibre (g) |
|---|---|---|---|---|
| Broccoli | 34 | 2.8 | 6.6 | 2.6 |
| Spinach | 23 | 2.9 | 3.6 | 2.2 |
| Chicken Breast | 165 | 31.0 | 0.0 | 0.0 |
| Turkey Breast | 189 | 28.7 | 0.0 | 0.0 |
| Cod | 82 | 17.8 | 0.0 | 0.0 |
| Tinned Tuna | 86 | 19.4 | 0.0 | 0.0 |
| Cucumber | 15 | 0.7 | 3.6 | 0.5 |
| Celery | 16 | 0.7 | 3.0 | 1.6 |
| Strawberries | 32 | 0.7 | 7.7 | 2.0 |
| Greek Yogurt | 59 | 10.2 | 3.6 | 0.0 |
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Broccoli — 34 kcal per 100g
With 2.8g protein and 34 kcal per 100g, broccoli is one of the best-value options for calorie tracking.
Macros per 100g: 2.8g protein · 6.6g carbs · 0.4g fat · 2.6g fibre
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Spinach — 23 kcal per 100g
With 2.9g protein and 23 kcal per 100g, spinach is one of the best-value options for calorie tracking.
Macros per 100g: 2.9g protein · 3.6g carbs · 0.4g fat · 2.2g fibre
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Chicken Breast — 165 kcal per 100g
With 31.0g protein and 165 kcal per 100g, chicken breast is one of the highest-protein options for calorie tracking.
Macros per 100g: 31.0g protein · 0.0g carbs · 3.6g fat · 0.0g fibre
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Turkey Breast — 189 kcal per 100g
With 28.7g protein and 189 kcal per 100g, turkey breast is one of the highest-protein options for calorie tracking.
Macros per 100g: 28.7g protein · 0.0g carbs · 7.4g fat · 0.0g fibre
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Cod — 82 kcal per 100g
With 17.8g protein and 82 kcal per 100g, cod is one of the highest-protein options for calorie tracking.
Macros per 100g: 17.8g protein · 0.0g carbs · 0.7g fat · 0.0g fibre
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Tinned Tuna — 86 kcal per 100g
With 19.4g protein and 86 kcal per 100g, tinned tuna is one of the highest-protein options for calorie tracking.
Macros per 100g: 19.4g protein · 0.0g carbs · 1.0g fat · 0.0g fibre
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Cucumber — 15 kcal per 100g
With 0.7g protein and 15 kcal per 100g, cucumber is one of the best-value options for calorie tracking.
Macros per 100g: 0.7g protein · 3.6g carbs · 0.1g fat · 0.5g fibre
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Celery — 16 kcal per 100g
With 0.7g protein and 16 kcal per 100g, celery is one of the best-value options for calorie tracking.
Macros per 100g: 0.7g protein · 3.0g carbs · 0.2g fat · 1.6g fibre
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Strawberries — 32 kcal per 100g
With 0.7g protein and 32 kcal per 100g, strawberries is one of the best-value options for calorie tracking.
Macros per 100g: 0.7g protein · 7.7g carbs · 0.3g fat · 2.0g fibre
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Greek Yogurt — 59 kcal per 100g
With 10.2g protein and 59 kcal per 100g, greek yogurt is one of the best-value options for calorie tracking.
Macros per 100g: 10.2g protein · 3.6g carbs · 0.4g fat · 0.0g fibre
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Frequently Asked Questions
How was this list ranked?
Every food on this list is ranked using real USDA FoodData Central figures — not estimates. Broccoli tops the list at 34 kcal per 100g, with 2.8g protein, 6.6g carbs and 2.6g fibre. See the full nutrition breakdown on each food's own page.
Is this list updated?
Yes — figures are re-checked against USDA FoodData Central on every site rebuild. Last reviewed: 27 October 2026.
Where does the nutrition data come from?
Every figure on this page is sourced from USDA FoodData Central, the U.S. Department of Agriculture's official food composition database (CC0 1.0 public domain). We do not estimate or generate nutrition data.
Last updated:
Nutrition data from the USDA FoodData Central database (CC0 1.0).