low-fat/low calorie foods

Here is an assortment of healthy foods that are low in fat and calories. These foods can be used to build a low-fat or reduced-calorie diet plan.


                       Ingredient List

• Apples, raw, with skin [Includes USDA commodity food A343]
1 x 1 medium (3" dia)(182 g)

• Bananas, raw
1 x 1 medium (7" to 7-7/8" long)(118 g)

• Beans, kidney, red, mature seeds, canned
1 x 1 cup(256 g)

• Beans, snap, green, frozen, cooked, boiled, drained without salt
1 x 1 cup(135 g)

• Beef, bottom sirloin, tri-tip, separable lean only, trimmed to 0" fat, all grades, raw
1 x 1 ounce(28 g)

• Beef, ground, 95% lean meat / 5% fat, raw [hamburger]
1 x 1 ounce(28 g)

• Bread, Multi-Grain (includes whole-grain)
1 x 1 slice regular(26 g)

• Bread, pita, whole-wheat
1 x 1 pita, large (6-1/2" dia)(64 g)

• Broccoli, frozen, spears, unprepared
1 x 1 package (10 oz)(284 g)

• Carrots, baby, raw
1 x 1 large(15 g)

• Celery, raw
1 x 1 NLEA serving(110 g)

• Cereals ready-to-eat, bran flakes, single brand
1 x 3/4 cup (1 NLEA serving)(30 g)

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
1 x 1 cup (1 NLEA serving)(28 g)

• Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), without salt [oatmeal, cooked]
1 x 1 cup(234 g)

• Cheese, cottage, lowfat, 1% milkfat
1 x 1 cup (not packed)(226 g)

• Chicken, broilers or fryers, breast, meat only, cooked, roasted
1 x 1/2 breast, bone and skin removed(86 g)

• Fish, haddock, cooked, dry heat
1 x 1 fillet(150 g)

• Fish, roughy, orange, cooked, dry heat
1 x 3 oz(85 g)

• Fish, tuna, white, canned in water, drained solids
1 x 1 can(172 g)

•Garlic, raw
1 x 1 cup(136 g)

• Grapefruit, raw, pink and red, Florida
1 x 1/2 fruit (3-3/4" dia)(123 g)

• Grapes, red or green (European type, such as Thompson seedless), raw
1 x 1 cup(151 g)

• Lettuce, cos or romaine, raw
1 x 1 cup shredded(47 g)

• LOUIS RICH, Turkey Breast (oven roasted, fat free)
1 x 1 serving(28 g)

• Milk, nonfat, fluid, without added vitamin A (fat free or skim)
1 x 1 cup(245 g)

• Oil, PAM cooking spray, original
1 x 1 spray , about 1/3 second (1 NLEA serving)(0 g)

• Onions, raw
1 x 1 cup, chopped(160 g)

• Oranges, raw, navels
1 x 1 fruit (2-7/8" dia)(140 g)

• Peppers, sweet, green, raw
1 x 1 cup, chopped(149 g)

• Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted [Pork, Pork tenderloin, URMIS #3358]
1 x 3 oz(85 g)

• Potato, baked, flesh and skin, without salt
1 x 1 potato medium(173 g)

• Rice, brown, long-grain, cooked
1 x 1 cup(195 g)

• Salad dressing, caesar, low calorie
1 x 1 tbsp(15 g)

• Salad dressing, french dressing, reduced fat
1 x 1 tbsp(16 g)

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing
1 x 1 tbsp(16 g)

• Sauce, pasta, spaghetti/marinara, ready-to-serve
1 x 1 serving 1/2 cup(128 g)

• Sauce, salsa, ready-to-serve
1 x 1/2 cup(130 g)

•Sour cream, fat free
1 x 1 ounce(28 g)

• Spaghetti, cooked, unenriched, without added salt
1 x 1 cup(140 g)

• Spices, chili powder
1 x 1 tbsp(8 g)

• Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
1 x 1 package (10 oz) yields(220 g)

• Spinach, raw
1 x 1 cup(30 g)

• Tomato and vegetable juice, low sodium
1 x 1 cup(242 g)

• Tomatoes, red, ripe, raw, year round average [Includes USDA commodity food A238, A233]
1 x 1 cup cherry tomatoes(149 g)

• Tortilla chips, low fat, baked without fat
1 x 1 ounce(28 g)

• Yogurt, plain, skim milk, 13 grams protein per 8 ounce
1 x 1 cup (8 fl oz)(245 g)



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