12 Low-Calorie Grocery Items I Always Buy

Why Low-Calorie Shopping Actually Matters

Before we get into the good stuff, let’s talk about why this matters. Research from Harvard Health shows that nutrient-dense, low-calorie foods help you meet nutritional needs while supporting healthy weight management. It’s not rocket science—foods with high water and fiber content fill you up without packing in excessive calories.

The FDA defines low-calorie foods as those containing 40 calories or less per serving. But honestly? I care less about hitting exact numbers and more about finding foods that keep me full, taste good, and don’t derail my goals. That’s where these 12 items come in clutch.

1. Greek Yogurt (Plain, Nonfat)

Greek yogurt is my breakfast MVP. At roughly 100 calories per cup with a whopping 17 grams of protein, it keeps me satisfied way longer than any sugary cereal ever did. The protein content is key here—it slows digestion and helps stabilize blood sugar levels.

I’m talking about the plain, nonfat variety. Not the flavored stuff loaded with sugar. Yeah, plain yogurt isn’t exactly thrilling straight from the container, but that’s where customization comes in. I throw in some frozen berries, a drizzle of honey, or even a sprinkle of cinnamon. Suddenly, you’ve got a breakfast that feels indulgent without the calorie bomb.

The casein protein in Greek yogurt also makes it perfect for an evening snack. Studies show it can help with muscle recovery overnight, which is pretty cool if you’re into fitness. Plus, I use this yogurt strainer to make my own thick Greek-style yogurt from regular yogurt—saves a ton of money.

2. Shirataki Noodles

Okay, hear me out on this one. Shirataki noodles look weird, smell a bit funky out of the package, and have a texture that takes getting used to. But at literally zero to ten calories per serving? They’re a game-changer when you’re craving pasta but don’t want to blow your calorie budget.

These noodles are made from konjac root and are basically all fiber. The key is rinsing them really well under hot water for a few minutes to get rid of that weird smell. Then I dry-fry them in a pan for a minute or two before adding sauce. This step is crucial—it improves the texture significantly.

I’m not gonna lie and say they’re identical to regular pasta. They’re not. But tossed with a good marinara sauce, some veggies, and maybe a bit of grilled chicken? Totally satisfying. When I’m craving a big bowl of something comforting, these low-calorie pasta recipes show exactly how to make them work.

Making Shirataki Work for You

The trick is treating them like a vehicle for bold flavors rather than the star of the show. Think Asian-inspired stir-fries with plenty of garlic, ginger, and soy sauce. Or Italian preparations with fresh basil, tomatoes, and a touch of parmesan. I keep this noodle strainer specifically for shirataki—makes the rinsing process so much easier.

3. Egg Whites

Full disclosure: I don’t exclusively eat egg whites. Whole eggs are nutritious and delicious. But when I’m trying to keep calories in check while maxing out protein, egg whites are clutch. At about 17 calories and 3.6 grams of protein per large egg white, the ratio is hard to beat.

I typically use a mix—maybe two whole eggs plus three or four egg whites for an omelet. You get the flavor and nutrients from the yolks without going overboard on calories. The carton of liquid egg whites is stupid convenient for this, though I know some people swear by cracking fresh eggs.

Egg white scrambles with veggies and a bit of cheese make regular appearances in my meal prep. They reheat surprisingly well, which is saying something for eggs. For inspiration on protein-packed breakfasts, check out this high-protein meal plan that shows how to use egg whites creatively throughout the week.

4. Cauliflower (Fresh or Frozen)

Cauliflower deserves its moment. At 25 calories per cup, it’s versatile enough to stand in for rice, mash in place of potatoes, or even form a pizza crust if you’re feeling ambitious. I’m not someone who thinks cauliflower tastes exactly like the real thing—it doesn’t—but it scratches that itch for something substantial and carb-like.

The frozen riced cauliflower is ridiculously convenient. I buy it in bulk and always have a few bags on hand. Toss it in a hot pan with some garlic, soy sauce, and scrambled eggs, and you’ve got a pretty convincing fried “rice” situation. According to nutrition research, cruciferous vegetables like cauliflower are packed with fiber and nutrients while staying extremely low in calories.

I also roast whole cauliflower florets with olive oil and spices until they’re golden and crispy. The caramelization adds this nutty, almost sweet flavor that’s seriously addictive. My sheet pan with raised edges has seen more cauliflower than I care to admit.

5. Spinach (Fresh and Frozen)

Spinach is one of those foods that makes you feel virtuous just for eating it. At about 7 calories per cup raw (and even fewer when cooked since it wilts down to nothing), you can eat mountains of this stuff. It’s loaded with vitamins A, C, and K, plus iron and antioxidants.

Fresh baby spinach goes into my morning smoothies, gets tossed into omelets, or forms the base of massive salads that keep me full for hours. The frozen stuff is perfect for cooked dishes—I throw it into soups, stir it into pasta sauce, or mix it with ricotta for stuffed chicken breasts.

Here’s a weird tip: I buy the salad spinner with a pull cord mechanism because wet spinach is sad spinach. Properly dried greens stay crisp longer and don’t make your salad dressing watery. Worth every penny, IMO.

Speaking of big salads, if you’re looking for complete meal ideas that incorporate these low-calorie staples, you’ll love these 30 lunch ideas that prove healthy eating doesn’t have to be boring.

6. Cherry Tomatoes

Cherry tomatoes are my snack drawer heroes. At about 27 calories per cup, they’re sweet, juicy, and satisfying in a way that doesn’t feel diet-y at all. I eat them straight out of the container like candy, toss them into salads, or roast them until they burst and get all jammy.

The roasted version is next-level. I throw a pint of cherry tomatoes on a rimmed baking sheet, drizzle with a tiny bit of olive oil, season with salt and garlic, and roast at 400°F for about 20 minutes. The concentrated sweetness pairs perfectly with grilled chicken or fish.

They’re also stupidly easy to meal prep. I wash a bunch at the beginning of the week and keep them in a container for quick snacking. Way better than reaching for chips when you’re mindlessly hungry.

The Lycopene Bonus

Cherry tomatoes are packed with lycopene, an antioxidant that’s been linked to heart health and reduced inflammation. Cooking them actually increases lycopene absorption, which is a nice excuse for eating those roasted tomatoes guilt-free. Science backs you up on this one.

7. Chicken Breast (Boneless, Skinless)

Yeah, chicken breast gets roasted (pun intended) for being boring, but it’s boring because it works. At roughly 165 calories and 31 grams of protein per 3.5-ounce serving, it’s one of the leanest protein sources you can buy.

The key is not overcooking it. Dry, rubbery chicken is why people hate chicken breast. I use an instant-read meat thermometer and pull it off the heat when it hits 160°F—it’ll coast up to 165°F while resting. Game-changer for juicy results every time.

I also pound the thicker parts with a meat mallet so the breast cooks evenly. Marinating helps too—even just 30 minutes in lemon juice, garlic, and herbs makes a huge difference. For tons of ways to prepare chicken breast without wanting to cry from boredom, these high-protein meal ideas are legitimately helpful.

8. Zucchini

Zucchini is the chameleon of the vegetable world. At about 20 calories per cup, it takes on whatever flavors you throw at it. Spiralized into noodles, sliced into rounds and grilled, or diced and sautéed—it works everywhere.

Zucchini noodles (zoodles, if you must) are my backup when even shirataki feels like too much work. I use a simple handheld spiralizer that lives in my utensil drawer. Quick sauté with garlic and olive oil, top with marinara and a sprinkle of parmesan, and you’ve got a light dinner that doesn’t leave you starving an hour later.

Pro move: Salt your zucchini slices or noodles and let them sit for 10 minutes before cooking. Pat them dry with paper towels. This draws out excess moisture so they don’t turn into a watery mess when you cook them. Trust me on this.

9. Strawberries

Strawberries hit that sweet spot between legitimately delicious and legitimately low-calorie. At about 50 calories per cup, they satisfy sugar cravings without derailing anything. Plus, they’re loaded with vitamin C and antioxidants.

I keep frozen strawberries on hand year-round for smoothies. Fresh ones are great when they’re in season, but frozen are more consistent and often cheaper. I’ll blend them with Greek yogurt, a splash of almond milk, and some ice for a thick, creamy smoothie that feels like a milkshake.

Sliced strawberries also make oatmeal or yogurt feel special. Sometimes I’ll macerate them with a tiny bit of sweetener and let them get all syrupy—drizzle that over cottage cheese and you’ve got a dessert-for-breakfast situation that doesn’t feel remotely sad.

Looking for more ways to incorporate fruit into your routine? These 15 breakfast ideas show how strawberries and other berries can transform your mornings.

10. Cucumber

Cucumbers are basically crunchy water, and I mean that as a compliment. At 16 calories per cup, they’re one of the lowest-calorie foods you can eat while still getting satisfying crunch and volume. The high water content also helps with hydration, which is clutch when you’re trying to distinguish between actual hunger and thirst.

I slice them thick and use them as chips for hummus or Greek yogurt dip. Dice them into salads for texture. Or just eat them straight with a sprinkle of salt and pepper. Sometimes the simplest things work best.

English cucumbers are my go-to because they’re seedless and have thinner skins. No peeling required, which means less prep work. I’m all about anything that removes barriers between me and eating vegetables.

11. Cottage Cheese (Low-Fat)

Cottage cheese had a reputation problem for a while, but it’s staging a serious comeback. Low-fat cottage cheese has about 80 calories per half-cup with roughly 14 grams of protein. That protein-to-calorie ratio is hard to beat.

I eat it sweet with berries and a drizzle of honey, or savory with tomatoes, cucumber, and black pepper. It’s also great blended smooth and used as a ricotta substitute in lasagna or stuffed shells—you save calories without sacrificing the creamy texture.

The small-batch blender I use makes blending cottage cheese smooth super easy. No chunks, just creamy goodness that works in both sweet and savory applications. FYI, this is also how I make protein-packed pancake batter.

12. Air-Popped Popcorn

Popcorn is my secret weapon for those nights when I want something crunchy and snacky but don’t want to destroy my calorie budget. At about 31 calories per cup of air-popped popcorn, you can eat a legitimately large bowl and still stay under 150 calories.

The key word here is “air-popped.” Microwave popcorn bags are often loaded with butter and oils that jack up the calories. I pop kernels in an air popper machine and season them myself with nutritional yeast, garlic powder, or a tiny drizzle of melted coconut oil with sea salt.

The fiber content in popcorn is legit—you’re getting about 1.2 grams per cup. That adds up when you’re eating a few cups, and it helps keep you satisfied. Plus, the act of eating popcorn kernel by kernel takes time, which gives your brain a chance to register fullness.

If you’re a volume eater like me, these 20 snack ideas under 150 calories will show you how popcorn and other high-volume foods can keep you satisfied between meals.

Putting It All Together

The beauty of these 12 items is that they play well together. A typical day might look like Greek yogurt with strawberries for breakfast, a massive spinach salad with chicken and cherry tomatoes for lunch, zucchini noodles with marinara for dinner, and popcorn or cucumber slices for snacking.

You’re eating a ton of food—like, physically a lot of volume—but the calories stay reasonable. That’s the whole point of focusing on low-calorie, nutrient-dense options. You’re not walking around hungry and miserable, white-knuckling your way through the day.

For a complete roadmap on how to structure your meals using these ingredients, check out this 7-day meal plan that’s actually realistic and sustainable. It takes the guesswork out of planning and shows you exactly how these grocery staples work in real life.

The Bigger Picture: Volume Eating vs. Calorie Restriction

Here’s where things get interesting. All of these foods fall into what’s called “volume eating”—consuming larger portions of low-calorie-density foods to feel physically full while maintaining a calorie deficit. Research on high-volume foods shows they increase satiety and help with long-term weight management better than traditional restrictive dieting.

The psychological component matters too. When your plate is piled high with roasted veggies, a generous portion of chicken, and a side of cauliflower rice, you don’t feel deprived. Your brain registers “this is plenty of food” even though the calorie count is moderate.

Compare that to eating a tiny portion of something calorie-dense. Sure, it might hit the same calorie target, but you’re left staring at an empty plate wondering where your meal went. That’s a recipe for falling off the wagon an hour later when you’re starving.

The Protein Factor

You might have noticed that protein shows up a lot in these choices—Greek yogurt, egg whites, chicken breast, cottage cheese. That’s intentional. Protein is the most satiating macronutrient, meaning it keeps you fuller longer. It also has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it.

When you’re eating fewer calories overall, prioritizing protein helps preserve muscle mass. This matters because muscle tissue burns more calories at rest than fat tissue does. You want to lose fat, not muscle.

If you’re curious about building meals around protein while keeping calories in check, these 21 dinner recipes under 350 calories do exactly that. Each one focuses on lean protein plus tons of vegetables.

Budget-Friendly Shopping Tips

Let’s be real—eating healthy can get expensive if you’re not strategic. But most items on this list are actually budget-friendly, especially when you consider cost per serving.

Buying frozen spinach and cauliflower saves money and reduces waste. They’re pre-washed, pre-cut, and don’t go bad in three days like fresh produce sometimes does. Same with frozen strawberries—cheaper than fresh most of the year and just as nutritious.

Chicken breast goes on sale regularly. When it does, I stock up and freeze individual portions in freezer-safe bags. Greek yogurt in the big tub is way more economical than individual servings. Popcorn kernels in bulk are dirt cheap compared to pre-popped bags.

The fancy stuff like shirataki noodles is the only real splurge, but even those are pretty affordable if you catch them on sale at Asian grocery stores. And honestly, spending a few extra dollars on ingredients that actually help you reach your goals beats buying junk you’ll regret eating.

Need help shopping on a budget? This 14-day budget-friendly meal plan breaks down exactly how to eat well without breaking the bank.

Common Mistakes to Avoid

Even with the right ingredients, there are ways to mess this up. Here’s what I learned the hard way:

Going too low on calories: Just because these foods are low-calorie doesn’t mean you should eat 800 calories a day. That’s not sustainable and it’ll backfire. Aim for a moderate deficit—usually 300-500 calories below your maintenance level.

Forgetting about fats: Low-calorie eating doesn’t mean no-fat eating. You still need healthy fats for hormone production and nutrient absorption. I add small amounts of olive oil, avocado, nuts, or seeds to meals. Just measure them because fats are calorie-dense.

Not planning ahead: If you don’t have these ingredients prepped and ready, you’ll default to whatever’s convenient when you’re hungry. Meal prep doesn’t have to be fancy—just wash your veggies, cook some chicken, and portion things out at the beginning of the week.

Ignoring hunger signals: Low-calorie foods are great, but if you’re genuinely hungry all the time, something’s off. You might need more protein, more fat, or just more food in general. Listen to your body.

Final Thoughts

These 12 grocery items aren’t magic. They won’t transform your body overnight or solve every dietary challenge. But they’ve become the foundation of how I eat, and that consistency has made all the difference.

The real win isn’t just about calories—it’s about having a sustainable approach to food that doesn’t feel like punishment. When your fridge is stocked with ingredients that taste good, fill you up, and support your goals, eating well becomes way less complicated.

Start with adding one or two of these items to your cart this week. See how they fit into your routine. Build from there. You don’t have to overhaul everything at once. Small changes compound over time, and before you know it, you’ll have a rotation of meals you actually enjoy eating.

And look, if you try shirataki noodles and hate them? That’s fine. Not every “healthy” food needs to work for you. The goal is finding the low-calorie options that fit your preferences and lifestyle. These 12 work for me, but your perfect list might look a little different—and that’s completely okay.