High-volume, low-calorie foods

305 foods ranked by how many grams you get for 100 calories. Foods at the top let you eat big portions for few calories; foods at the bottom are worth measuring.

Most food per calorie: dill pickles (833 g), bok choy (769 g), iceberg lettuce (714 g).

Dill pickles100 kcal = 24 pickle spears 833 g29.4 oz Bok choy100 kcal = 11 cups (shredded) 769 g27.1 oz Iceberg lettuce100 kcal = 10 cups (shredded) 714 g25.2 oz Celery100 kcal = 18 medium stalks 714 g25.2 oz Cucumber100 kcal = 2¼ cucumbers (8 in) 667 g23.5 oz Almond milk (unsweetened)100 kcal = 2½ cups 667 g23.5 oz Radishes100 kcal = 139 radishes 625 g22.0 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Zucchini100 kcal = 3 medium zucchini 588 g20.7 oz Cherry tomatoes100 kcal = 33 cherry tomatoes 556 g19.6 oz Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Coconut water100 kcal = 2¼ cups 526 g18.6 oz Green bell pepper100 kcal = 4¼ medium peppers 500 g17.6 oz Asparagus100 kcal = 31 spears 500 g17.6 oz White mushrooms100 kcal = 25 medium mushrooms 454 g16.0 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz Cauliflower100 kcal = 3¾ cups (chopped) 400 g14.1 oz Cabbage100 kcal = 4½ cups (chopped) 400 g14.1 oz Eggplant100 kcal = 5 cups (cubed) 400 g14.1 oz Red bell pepper100 kcal = 3¼ medium peppers 385 g13.6 oz Spaghetti squash (cooked)100 kcal = 2⅓ cups 370 g13.1 oz Fruit punch drink100 kcal = 1½ cups 370 g13.1 oz Lemon100 kcal = 6 lemons 345 g12.2 oz Salsa100 kcal = 19 tablespoons 345 g12.2 oz Light beer100 kcal = 1 12-oz can 345 g12.2 oz Watermelon100 kcal = 2¼ cups (diced) 333 g11.8 oz Lime100 kcal = 5 limes 333 g11.8 oz Tomato soup (low sodium, prepared)100 kcal = 1⅓ cups 333 g11.8 oz Green beans100 kcal = 3¼ cups 323 g11.4 oz Strawberries100 kcal = 26 medium strawberries 312 g11.0 oz Okra100 kcal = 3 cups 303 g10.7 oz Cantaloupe100 kcal = 1¾ cups (cubed) 294 g10.4 oz Broccoli100 kcal = 3¼ cups (chopped) 294 g10.4 oz Pumpkin (canned)100 kcal = 1¼ cups 294 g10.4 oz Skim milk100 kcal = 1¼ cups 294 g10.4 oz Baby carrots100 kcal = 29 baby carrots 286 g10.1 oz Kale (raw)100 kcal = 14 cups (chopped) 286 g10.1 oz Honeydew melon100 kcal = 1⅔ cups (diced) 278 g9.8 oz Peaches100 kcal = 1¾ medium peaches 256 g9.0 oz Onion100 kcal = 2¼ medium onions 250 g8.8 oz Butternut squash (baked)100 kcal = 1¼ cups (cubed) 250 g8.8 oz Lemonade100 kcal = 1 cup 250 g8.8 oz Grapefruit100 kcal = 2 grapefruit halves 238 g8.4 oz Applesauce (unsweetened)100 kcal = 1 cup 238 g8.4 oz Snap peas100 kcal = 3¾ cups 238 g8.4 oz Cola100 kcal = ⅔ 12-oz can 238 g8.4 oz Kefir (lowfat, plain)100 kcal = 1 cup 233 g8.2 oz Beer (regular)100 kcal = ⅔ 12-oz can 233 g8.2 oz Blackberries100 kcal = 233 g 233 g8.2 oz Papaya100 kcal = 1⅔ cups (pieces) 233 g8.2 oz Brussels sprouts100 kcal = 12 sprouts 233 g8.2 oz Energy drink100 kcal = 1 can 233 g8.2 oz Nectarine100 kcal = 1⅔ medium nectarines 227 g8.0 oz Beets (cooked)100 kcal = 4½ beets (2 in) 227 g8.0 oz Orange juice100 kcal = 1 cup 222 g7.8 oz Plum100 kcal = 3¼ plums 217 g7.7 oz Cranberries (fresh)100 kcal = 2¼ cups 217 g7.7 oz Apple juice100 kcal = 1 cup 217 g7.7 oz Clementine100 kcal = 3 clementines 213 g7.5 oz Chicken noodle soup (chunky)100 kcal = 1 cup 213 g7.5 oz Apricots100 kcal = 6 apricots 208 g7.3 oz Orange100 kcal = 1½ oranges 204 g7.2 oz Pineapple100 kcal = 1¼ cups (chunks) 200 g7.1 oz 2% milk100 kcal = ¾ cup 200 g7.1 oz Apple100 kcal = 1 medium apple 192 g6.8 oz Raspberries100 kcal = 192 g 192 g6.8 oz Egg whites100 kcal = 5¾ large egg whites 192 g6.8 oz Tangerine (mandarin)100 kcal = 2¼ medium tangerines 189 g6.7 oz Artichoke (cooked)100 kcal = 1½ medium artichokes 189 g6.7 oz Soy milk100 kcal = ¾ cup 185 g6.5 oz Blueberries100 kcal = 129 blueberries 175 g6.2 oz Pear100 kcal = 1 medium pear 175 g6.2 oz Greek yogurt (nonfat, plain)100 kcal = 1 container (170 g) 170 g6.0 oz Mango100 kcal = 1 cup (pieces) 167 g5.9 oz Kiwi100 kcal = 2⅓ kiwis 164 g5.8 oz Yogurt (plain, whole milk)100 kcal = ⅔ cup 164 g5.8 oz Milk (whole)100 kcal = ⅔ cup 164 g5.8 oz Cherries100 kcal = 19 cherries 159 g5.6 oz Lychees100 kcal = 16 lychees 152 g5.3 oz Guava100 kcal = 2⅔ guavas 147 g5.2 oz Grapes100 kcal = 30 grapes 145 g5.1 oz Goat milk100 kcal = ⅔ cup 145 g5.1 oz Persimmon100 kcal = ¾ persimmon 143 g5.0 oz Oatmeal (cooked with water)100 kcal = ⅔ cup 141 g5.0 oz Figs (fresh)100 kcal = 2⅔ medium figs 135 g4.8 oz Hot cocoa (homemade)100 kcal = ½ cup 130 g4.6 oz Green peas (cooked)100 kcal = 1⅔ half cups 128 g4.5 oz Tofu (firm)100 kcal = 1½ quarter blocks 128 g4.5 oz Chocolate milk100 kcal = ½ cup 128 g4.5 oz Ice pop100 kcal = 2½ ice pops 127 g4.5 oz Cottage cheese (low-fat)100 kcal = ½ cup 124 g4.4 oz White wine100 kcal = ¾ 5-oz glass 122 g4.3 oz Pomegranate100 kcal = ½ pomegranate 120 g4.3 oz Red wine100 kcal = ¾ 5-oz glass 118 g4.1 oz Vanilla yogurt (low-fat)100 kcal = ⅔ 6-oz container 118 g4.1 oz Banana100 kcal = 1 medium banana 112 g4.0 oz Lobster (cooked)100 kcal = ¾ cup 112 g4.0 oz Sweet potato100 kcal = 1 medium sweet potato 111 g3.9 oz Refried beans100 kcal = ½ cup 111 g3.9 oz Baked potato100 kcal = ⅔ medium potato 108 g3.8 oz Baked beans100 kcal = ½ cup 106 g3.8 oz Sweet corn (cooked)100 kcal = 1 medium ear 104 g3.7 oz Passion fruit100 kcal = 5¾ passion fruits 103 g3.6 oz Crab (cooked)100 kcal = 3⅔ oz 103 g3.6 oz Greek yogurt (whole milk)100 kcal = 103 g 103 g3.6 oz Ketchup100 kcal = 5¾ tablespoons 99 g3.5 oz Cod (cooked)100 kcal = ½ fillet 95 g3.4 oz Turkey breast (deli)100 kcal = 6 slices 94 g3.3 oz Chili with beans100 kcal = ⅓ cup 94 g3.3 oz Brown rice (cooked)100 kcal = ½ cup 89 g3.1 oz Couscous (cooked)100 kcal = ½ cup 89 g3.1 oz Mashed potatoes100 kcal = ½ cup 88 g3.1 oz Canned tuna (in water)100 kcal = ½ can 86 g3.0 oz Lentils (cooked)100 kcal = ½ cup 86 g3.0 oz Shrimp (cooked)100 kcal = 15 large shrimp 84 g3.0 oz Quinoa (cooked)100 kcal = ½ cup 83 g2.9 oz Edamame (shelled)100 kcal = ½ cup 83 g2.9 oz Kidney beans (cooked)100 kcal = ½ cup 79 g2.8 oz Tilapia (cooked)100 kcal = 1 fillet 78 g2.8 oz White rice (cooked)100 kcal = ⅓ cup 77 g2.7 oz Cheese lasagna100 kcal = ⅓ cup 77 g2.7 oz Half and half100 kcal = 5 tablespoons 76 g2.7 oz Black beans (cooked)100 kcal = ½ cup 76 g2.7 oz Ricotta (part-skim)100 kcal = ¼ cup 72 g2.6 oz Egg noodles (cooked)100 kcal = ½ cup 72 g2.6 oz Chocolate pudding100 kcal = ¾ 3.5-oz cup 70 g2.5 oz Pork tenderloin (roasted)100 kcal = 2½ oz 70 g2.5 oz Pinto beans (cooked)100 kcal = ⅓ cup 70 g2.5 oz Potato salad100 kcal = ¼ cup 70 g2.5 oz Sorbet100 kcal = 1 half cup 69 g2.4 oz Garlic100 kcal = 22 cloves 67 g2.4 oz Scrambled eggs100 kcal = 1 large egg 67 g2.4 oz Whole wheat pasta (cooked)100 kcal = ½ cup 67 g2.4 oz Macaroni and cheese (frozen)100 kcal = ½ cup 67 g2.4 oz Coleslaw100 kcal = ⅓ cup 65 g2.3 oz Eggs100 kcal = 1¼ large eggs 64 g2.3 oz Pasta (cooked)100 kcal = ½ cup (spaghetti) 63 g2.2 oz Frozen yogurt100 kcal = ¾ half cup 63 g2.2 oz Avocado100 kcal = ⅓ avocado 62 g2.2 oz Chickpeas (cooked)100 kcal = ⅓ cup 61 g2.2 oz Ham (deli)100 kcal = 2¼ slices 61 g2.2 oz Chicken breast (roasted)100 kcal = 61 g 61 g2.1 oz French fries (oven-baked)100 kcal = 8 fries 60 g2.1 oz Spaghetti and meatballs100 kcal = ½ cup 59 g2.1 oz BBQ sauce100 kcal = 3½ tablespoons 58 g2.0 oz Chicken liver (pan-fried)100 kcal = 1⅓ livers 58 g2.0 oz Fried rice (restaurant)100 kcal = ½ cup 58 g2.0 oz Sirloin steak (cooked)100 kcal = 2 oz 56 g2.0 oz Chicken thigh (roasted)100 kcal = ½ thigh 56 g2.0 oz Pork chop (cooked)100 kcal = ¾ chop 54 g1.9 oz Tempeh100 kcal = ⅓ cup 52 g1.8 oz Ground beef 93% lean (cooked)100 kcal = 1¾ 3-oz patties 52 g1.8 oz Fried egg100 kcal = 1 large egg 51 g1.8 oz Sour cream100 kcal = 4¼ tablespoons 50 g1.8 oz Canned tuna (in oil)100 kcal = ⅓ can 50 g1.8 oz Ground turkey (cooked)100 kcal = 1¾ oz 49 g1.7 oz Salmon (cooked)100 kcal = 48 g 48 g1.7 oz Vanilla ice cream100 kcal = ¾ half-cup scoop 48 g1.7 oz Sardines (in oil)100 kcal = 4 small sardines 48 g1.7 oz Vegetable egg roll100 kcal = ⅔ egg roll 47 g1.6 oz Scallops (cooked)100 kcal = 3 large scallops 46 g1.6 oz Chocolate ice cream100 kcal = ⅔ half-cup scoop 46 g1.6 oz Corn tortilla100 kcal = 2 tortillas 46 g1.6 oz Bean and cheese burrito (frozen)100 kcal = ⅓ burrito 45 g1.6 oz English muffin100 kcal = ¾ muffin 44 g1.6 oz Pancakes100 kcal = 1¼ 4-inch pancakes 44 g1.6 oz Pork egg roll100 kcal = ½ egg roll 44 g1.6 oz Vodka, gin, rum (80 proof)100 kcal = 1 1.5-oz shot 43 g1.5 oz Hummus100 kcal = 2¾ tablespoons 42 g1.5 oz Apple pie100 kcal = ⅓ slice 42 g1.5 oz Ice cream sandwich100 kcal = ⅔ sandwich 42 g1.5 oz Prunes100 kcal = 4⅓ prunes 42 g1.5 oz Italian dressing100 kcal = 2¾ tablespoons 42 g1.5 oz Dried apricots100 kcal = 12 halves 42 g1.5 oz Dried figs100 kcal = 4¾ dried figs 40 g1.4 oz Ground beef 85% lean (cooked)100 kcal = 1⅓ 3-oz patties 40 g1.4 oz Whiskey (86 proof)100 kcal = 1 1.5-oz shot 40 g1.4 oz Corn dog100 kcal = ½ corn dog 40 g1.4 oz Whole wheat bread100 kcal = 1¼ slices 40 g1.4 oz Chicken wings (with skin)100 kcal = 39 g 39 g1.4 oz Whipped cream (aerosol)100 kcal = 13 tablespoons 39 g1.4 oz Rye bread100 kcal = 1¼ slices 39 g1.4 oz Maple syrup100 kcal = 2 tablespoons 38 g1.4 oz Chicken nuggets (frozen, white meat)100 kcal = 2 nuggets 38 g1.4 oz Goat cheese (soft)100 kcal = 1⅓ oz 38 g1.3 oz Plain bagel100 kcal = ⅓ medium bagel 38 g1.3 oz Hash browns100 kcal = ¼ cup 38 g1.3 oz Feta cheese100 kcal = 1⅓ oz 38 g1.3 oz White bread100 kcal = 1⅓ slices 38 g1.3 oz Cornbread100 kcal = ½ piece 38 g1.3 oz Cheese pizza (frozen)100 kcal = ½ slice (1/9 pizza) 37 g1.3 oz Cheeseburger (with condiments)100 kcal = ¼ cheeseburger 37 g1.3 oz Sourdough / French bread100 kcal = 1⅓ oz 37 g1.3 oz Pita bread (white)100 kcal = 1⅓ small pitas 36 g1.3 oz Medjool dates100 kcal = 1½ dates 36 g1.3 oz Fish sticks100 kcal = 1¼ fish sticks 36 g1.3 oz Jam100 kcal = 1¾ tablespoons 36 g1.3 oz Hamburger bun100 kcal = ¾ bun 36 g1.3 oz Meatballs (frozen, Italian)100 kcal = 1¾ meatballs 35 g1.2 oz Naan100 kcal = ⅓ piece 34 g1.2 oz Chicken quesadilla100 kcal = ¼ quesadilla 34 g1.2 oz Mozzarella (part-skim)100 kcal = 1¼ slices (1 oz) 34 g1.2 oz String cheese100 kcal = 1¼ sticks (1 oz) 34 g1.2 oz Hamburger (plain)100 kcal = ½ burger 34 g1.2 oz Raisins100 kcal = 64 raisins 33 g1.2 oz Honey100 kcal = 1½ tablespoons 33 g1.2 oz Flour tortilla100 kcal = ⅔ tortilla 33 g1.2 oz Dried cranberries100 kcal = ¾ quarter cup 32 g1.1 oz Dinner roll100 kcal = 1¼ rolls 32 g1.1 oz Waffles (frozen)100 kcal = 1 waffle 32 g1.1 oz Hot dog (beef frank)100 kcal = ⅔ hot dog 32 g1.1 oz Marshmallows100 kcal = 4⅓ marshmallows 31 g1.1 oz Cheesecake100 kcal = ⅓ slice 31 g1.1 oz Biscuit100 kcal = ⅔ biscuit 31 g1.1 oz Pork sausage (cooked)100 kcal = 1⅓ links 31 g1.1 oz Bran flakes100 kcal = 1 ¾ cup 30 g1.1 oz Cinnamon roll (with icing)100 kcal = ⅔ roll 30 g1.1 oz Brie100 kcal = 1 oz 30 g1.1 oz Salami100 kcal = 2½ slices 30 g1.1 oz Soft pretzel100 kcal = ¼ medium pretzel 30 g1.0 oz Heavy cream100 kcal = 2 tablespoons 29 g1.0 oz Nachos with cheese100 kcal = ⅓ serving 29 g1.0 oz Banana chips100 kcal = 29 g 29 g1.0 oz Cream cheese100 kcal = 2 tablespoons 29 g1.0 oz Pound cake100 kcal = ½ slice 28 g1.0 oz Coconut meat100 kcal = ⅔ piece (2x2 in) 28 g1.0 oz Whey protein powder100 kcal = 1 scoop 28 g1.0 oz American cheese100 kcal = 1 slice 27 g1.0 oz Turkey bacon (cooked)100 kcal = 3⅓ slices 27 g1.0 oz Toasted oat cereal100 kcal = 1 cup 27 g0.9 oz Blueberry muffin100 kcal = ¾ medium muffin 27 g0.9 oz Jelly beans100 kcal = 24 jelly beans 27 g0.9 oz Oats (dry)100 kcal = ⅓ cup (dry) 26 g0.9 oz Yellow cake with chocolate frosting100 kcal = 26 g 26 g0.9 oz Pretzels (hard, twists)100 kcal = 4⅓ twists 26 g0.9 oz Corn flakes100 kcal = 1 cup 26 g0.9 oz Popcorn (air-popped)100 kcal = 3¼ cups 26 g0.9 oz Rice cakes100 kcal = 2¾ rice cakes 26 g0.9 oz Sugar100 kcal = 6¼ teaspoons 26 g0.9 oz Swiss cheese100 kcal = 1 slice 25 g0.9 oz Hard candy100 kcal = 4¼ pieces 25 g0.9 oz Brownie100 kcal = ½ large brownie 25 g0.9 oz Croissant100 kcal = ½ medium croissant 25 g0.9 oz Cheddar cheese100 kcal = ¾ slice (1 oz) 24 g0.9 oz Beef jerky100 kcal = 1¼ pieces 24 g0.9 oz Onion rings100 kcal = 3¾ onion rings 24 g0.9 oz Saltine crackers100 kcal = 8 crackers 24 g0.8 oz Parmesan cheese100 kcal = 4¾ tablespoons 24 g0.8 oz Glazed donut100 kcal = ½ medium donut 24 g0.8 oz Pesto100 kcal = ⅓ quarter cup 24 g0.8 oz Ranch dressing100 kcal = 1½ tablespoons 23 g0.8 oz Graham crackers100 kcal = 1⅔ full sheets 23 g0.8 oz Caramel popcorn100 kcal = ¾ oz 23 g0.8 oz Instant ramen (prepared)100 kcal = ¼ package (dry) 23 g0.8 oz Pumpkin seeds (whole, roasted)100 kcal = 67 seeds 22 g0.8 oz Oatmeal cookie100 kcal = 1 large cookie 22 g0.8 oz Pita chips100 kcal = ¾ oz 22 g0.8 oz Trail mix100 kcal = ¾ oz 22 g0.8 oz Chocolate sandwich cookies100 kcal = 1¾ cookies 22 g0.8 oz Sugar cookie100 kcal = 1¼ cookies 22 g0.8 oz Bacon100 kcal = 1¾ slices 21 g0.8 oz Granola bar100 kcal = 1 bar 21 g0.7 oz Vegetable chips100 kcal = ¾ oz 21 g0.7 oz Taco shells100 kcal = 1⅔ shells 21 g0.7 oz Chocolate chip cookies100 kcal = 2 medium cookies 21 g0.7 oz Chia seeds100 kcal = ¾ oz 21 g0.7 oz Granola100 kcal = ¼ cup 20 g0.7 oz Tortilla chips100 kcal = 20 g 20 g0.7 oz Pepperoni100 kcal = 10 slices 20 g0.7 oz Peanut butter cups100 kcal = 1¼ cups 19 g0.7 oz Candy-coated chocolate100 kcal = 4¾ pieces 19 g0.7 oz Potato chips100 kcal = 15 chips 19 g0.7 oz Chocolate-coated granola bar100 kcal = 19 g 19 g0.7 oz Flaxseed (ground)100 kcal = 2⅔ tablespoons 19 g0.7 oz Milk chocolate100 kcal = ½ 1.55-oz bar 19 g0.7 oz Chocolate hazelnut spread100 kcal = ½ tablespoon 19 g0.7 oz Caesar dressing100 kcal = 1¼ tablespoons 18 g0.7 oz Hemp seeds100 kcal = 1¾ tablespoons 18 g0.6 oz Microwave popcorn (butter)100 kcal = 2¼ cups 18 g0.6 oz Cheese puffs100 kcal = 8 puffs 18 g0.6 oz Pistachios100 kcal = 25 pistachios 18 g0.6 oz Sesame seeds100 kcal = 2 tablespoons 18 g0.6 oz Cashews100 kcal = 17 g 17 g0.6 oz Almonds100 kcal = 14 almonds 17 g0.6 oz Sunflower seeds (kernels)100 kcal = 17 g 17 g0.6 oz Peanuts100 kcal = 17 peanuts 17 g0.6 oz Peanut butter100 kcal = 1 tablespoon 17 g0.6 oz Tahini100 kcal = 1 tablespoon 17 g0.6 oz Dark chocolate (70–85%)100 kcal = 17 g 17 g0.6 oz Mixed nuts (dry roasted)100 kcal = ½ oz 16 g0.6 oz Almond butter100 kcal = 1 tablespoon 16 g0.6 oz Hazelnuts100 kcal = 12 hazelnuts 16 g0.6 oz Walnuts100 kcal = 7⅔ walnut halves 15 g0.5 oz Brazil nuts100 kcal = 3¼ Brazil nuts 15 g0.5 oz Pine nuts100 kcal = 87 pine nuts 15 g0.5 oz Mayonnaise100 kcal = 1 tablespoon 15 g0.5 oz Pecans100 kcal = 9⅔ pecan halves 14 g0.5 oz Butter100 kcal = 1 tablespoon 14 g0.5 oz Macadamia nuts100 kcal = 5⅓ nuts 14 g0.5 oz Margarine100 kcal = 1 tablespoon 14 g0.5 oz Ghee (clarified butter)100 kcal = 1 tablespoon 11 g0.4 oz Olive oil100 kcal = ¾ tablespoon 11 g0.4 oz Canola oil100 kcal = ¾ tablespoon 11 g0.4 oz Avocado oil100 kcal = ¾ tablespoon 11 g0.4 oz Coconut oil100 kcal = ¾ tablespoon 11 g0.4 oz

How to use this list

Calorie density (calories per gram) is one of the strongest levers for eating less without feeling hungry. Research by Barbara Rolls and colleagues at Penn State found that people tend to eat a fairly consistent weight of food, so swapping some high-density foods for low-density ones lowers calories while keeping portions satisfying.

  • Very low (under 0.6 kcal/g): most vegetables, berries, melons. Eat freely.
  • Low (0.6–1.5 kcal/g): most fruit, lean protein, cooked grains, yogurt.
  • Medium (1.5–4 kcal/g): bread, cheese, dried fruit, pretzels. Portion them.
  • High (over 4 kcal/g): nuts, oils, butter, chips, chocolate. Measure these.
Free printable

The 100-calorie cheat sheet

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.