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High-Fiber Low-Calorie Foods for your Weight Loss Diet

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
High-Fiber Low-Calorie Foods for your Weight Loss Diet

For those looking to lose weight eating fewer calories is an essential step. Foods which are high in fiber have the added benefit of helping you feel full. This article provides you with a list of low-calorie high fiber foods.

Most low-calorie high-fiber foods are vegetables including lettuce, celery, okra, radishes, asparagus, broccoli, and carrots. In several cases the calories and fiber are given for the cooked form of the food, however, the raw version will also be fine.

Below are 15 high fiber low-calorie foods, for more see the extended list of Less Common Low-Calorie High-Fiber Foods.


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List of Low-Calorie High-Fiber Foods

1Lettuce
A head of lettuce
5 calories and 0.5g fiber in 1 cup shredded (36g)
54 calories and 4.7g fiber in 1 head (360g)
15 calories and 1.3g fiber in 100 grams
Nutrition Facts for Green Leaf Lettuce.
2Celery
Stalks of Celery
16 calories and 1.6g fiber in 1 cup chopped (101g)
6 calories and 0.6g fiber in 1 medium stalk (40g)
16 calories and 1.6g fiber in 100 grams
Nutrition Facts for Celery.
3Okra
Sliced Okra
18 calories and 2g fiber in 1/2 cup slices (80g)
19 calories and 2.1g fiber in 8 pods (3" long) (85g)
22 calories and 2.5g fiber in 100 grams
Nutrition Facts for Cooked Okra.
4Radishes
Red Radishes
19 calories and 1.9g fiber in 1 cup slices (116g)
1 calories and 0.1g fiber in 1 medium (3/4" to 1" dia) (5g)
16 calories and 1.6g fiber in 100 grams
Nutrition Facts for Radishes.
5Asparagus
Asparagus
20 calories and 1.8g fiber in 1/2 cup (90g)
13 calories and 1.2g fiber in 4 spears (1/2" base) (60g)
22 calories and 2g fiber in 100 grams
Nutrition Facts for Asparagus (Cooked).
6Broccoli
Broccoli Stalk
27 calories and 2.6g fiber in 1/2 cup, chopped (78g)
63 calories and 5.9g fiber in 1 medium stalk (180g)
35 calories and 3.3g fiber in 100 grams
Nutrition Facts for Broccoli (Cooked).
7Carrots
Carrots
27 calories and 2.3g fiber in 1/2 cup slices (78g)
16 calories and 1.4g fiber in 1 carrot (46g)
35 calories and 3g fiber in 100 grams
Nutrition Facts for Cooked Carrots.
8Fennel
Fennel Stalks
27 calories and 2.7g fiber in 1 cup, sliced (87g)
73 calories and 7.3g fiber in 1 bulb (234g)
31 calories and 3.1g fiber in 100 grams
Nutrition Facts for Fennel.
9Zucchini
Zucchini
28 calories and 3g fiber in 1 cup slices (216g)
13 calories and 1.4g fiber in 100 grams
Nutrition Facts for Zucchini.
10Turnip Greens
Turnip Greens
29 calories and 5g fiber in 1 cup, chopped (144g)
20 calories and 3.5g fiber in 100 grams
Nutrition Facts for Turnip Greens.
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11Starfruit (Carambola)
Starfruit
33 calories and 3g fiber in 1 cup, sliced (108g)
28 calories and 2.5g fiber in 1 medium (3-5/8" long) (91g)
31 calories and 2.8g fiber in 100 grams
Nutrition Facts for Starfruit (Carambola).
12Cabbage
A head of cabbage
35 calories and 4.1g fiber in 1 cup, shredded (145g)
24 calories and 2.8g fiber in 100 grams
Nutrition Facts for Cooked Cabbage.
13Spinach
A Bowl of Spinach
41 calories and 4.3g fiber in 1 cup (180g)
23 calories and 2.4g fiber in 100 grams
Nutrition Facts for Cooked Spinach.
14Collard Greens
Collard Green Leaves
63 calories and 7.6g fiber in 1 cup, chopped (190g)
33 calories and 4g fiber in 100 grams
Nutrition Facts for Cooked Collards.
15Raspberries
A bunch of raspberries
64 calories and 8g fiber in 1 cup (123g)
10 calories and 1.2g fiber in 10 raspberries (19g)
52 calories and 6.5g fiber in 100 grams
Nutrition Facts for Raspberries.
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Less Common Low Calorie High Fiber Foods

#1: Endive
4 calories and 0.8g fiber in 1/2 cup, chopped (25g)
87 calories and 15.9g fiber in 1 head (513g)
17 calories and 3.1g fiber in 100 grams
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#2: Beet Greens
8 calories and 1.4g fiber in 1 cup (38g)
7 calories and 1.2g fiber in 1 leaf (32g)
22 calories and 3.7g fiber in 100 grams
Click to see complete nutrition facts.


#3: Broccoli Raab
9 calories and 1.1g fiber in 1 cup chopped (40g)
4 calories and 0.5g fiber in 1 stalk (19g)
22 calories and 2.7g fiber in 100 grams
Click to see complete nutrition facts.


#4: Pumpkin Leaves (Cooked)
15 calories and 1.9g fiber in 1 cup (71g)
21 calories and 2.7g fiber in 100 grams
Click to see complete nutrition facts.


#5: Chinese Broccoli
19 calories and 2.2g fiber in 1 cup (88g)
22 calories and 2.5g fiber in 100 grams
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#6: Nopales (Cooked)
22 calories and 3g fiber in 1 cup (149g)
4 calories and 0.6g fiber in 1 pad (29g)
15 calories and 2g fiber in 100 grams
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#7: Kimchi
23 calories and 2.4g fiber in 1 cup (150g)
15 calories and 1.6g fiber in 100 grams
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#8: Scallop Squash (Cooked)
29 calories and 3.4g fiber in 1 cup, sliced (180g)
16 calories and 1.9g fiber in 100 grams
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#9: Banana Peppers
33 calories and 4.2g fiber in 1 cup (124g)
12 calories and 1.6g fiber in 1 medium (4-1/2" long) (46g)
27 calories and 3.4g fiber in 100 grams
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#10: Swiss Chard (Cooked)
35 calories and 3.7g fiber in 1 cup, chopped (175g)
20 calories and 2.1g fiber in 100 grams
Click to see complete nutrition facts.


#11: Dandelion Greens
35 calories and 3g fiber in 1 cup, chopped (105g)
33 calories and 2.9g fiber in 100 grams
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#12: Kohlrabi
36 calories and 4.9g fiber in 1 cup (135g)
27 calories and 3.6g fiber in 100 grams
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#13: Artichokes
43 calories and 4.8g fiber in 1/2 cup hearts (84g)
61 calories and 6.8g fiber in 1 artichoke, medium (120g)
51 calories and 5.7g fiber in 100 grams
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#14: Prickly Pears
61 calories and 5.4g fiber in 1 cup (149g)
42 calories and 3.7g fiber in 1 fruit without refuse (103g)
41 calories and 3.6g fiber in 100 grams
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#15: Asian Pears
116 calories and 9.9g fiber in 1 fruit 3-3/8" high x 3" diameter (275g)
42 calories and 3.6g fiber in 100 grams
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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
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