25 Foods You Can Eat Without Gaining Weight

These healthy, delicious options are light on calories and fat, plus they fill you up

Stephanie Watson,

AARP

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Published December 19, 2024

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Cutting is critical when you’re trying to lose weight. You cut calories. You cut fat. Basically, anything that’s crammed with carbs, sweetened with sugar or dipped in a deep fryer is suddenly off-limits.

But dieting doesn’t have to require deprivation. Many delicious (and healthy) foods can still be part of your dining repertoire.

When it comes to diet, the aim is not “How low can you go?” Your body needs calories for energy. Try to focus less on the numbers and more on the overall quality of your diet. “Lean into whole foods and away from processed foods as much as you can,” suggests Katie Sanger, an integrative and functional registered dietitian in Boulder, Colorado.

If you are going to indulge, the one food group that you can eat lots of without suffering the consequences of weight gain are non-starchy vegetables like broccoli, celery, zucchini and bell pepper, says Lona Sandon, a clinical nutrition expert at UT Southwestern Medical Center. “Non-starchy vegetables are the best ones to over-consume, because they’re so much lower in calories than other food choices,” she says.

Even with vegetables, resist the temptation to go hog wild on any one food. Eat nothing but carrots, and you’ll have an overabundance of beta-carotene at the expense of other nutrients (your skin might even turn orange). Variety is the secret spice to any weight-loss diet. “When we focus on just one food, we are getting very minimal nutrients,” Sanger says. “Everything in moderation.”

When making changes to your diet, you don’t need to go it alone. It’s preferable to get some help from your primary care doctor or a dietitian. Your doctor can check your vitamin and cholesterol levels to make sure you safely embark on your new way of eating. A dietitian can assess your needs and create a meal plan that’s not only tailored to your goals but also sustainable over the long term.

Mix and match these 25 foods to your heart’s content as part of an overall well-balanced diet.

1. Berries

Make berries your go-to cereal topper or dessert and start reaping the myriad health benefits. Pick any type of berry — strawberries, blackberries, raspberries or blueberries. All are low in calories and rich in nutrients like fiber, vitamin C, folate and potassium. The natural plant pigments that give these fruits their vibrant colors have antioxidant and anti-inflammatory properties that might protect against heart disease, diabetes and cancer. Blueberries are rich in a flavonoid called anthocyanin that can help boost the immune system.

Unlike other fruits, berries are relatively low in sugar. “You want to be mindful of how much sugar you’re consuming, even if it is from fruit,” Sanger says. Berries are low on the glycemic index, so they won’t spike your blood sugar, and you’ll digest them slowly. That’s important when weight loss is the goal.

2. Chickpeas

Chickpeas, also called garbanzo beans, are a member of the legume family (which also includes beans, peas and lentils). You’re most likely to find them in hummus, a Middle Eastern spread made from mashed chickpeas blended with olive oil, tahini, lemon juice and spices. They also make an excellent salad topper.

Some moderation is advised, because chickpeas are higher in calories (120 per ½ cup serving) and carbs (20 grams per serving) than many of the other foods listed here. Yet their nutrient-dense design still makes them a worthy addition to this list. “Chickpeas are very fiber-rich, and they’re a good source of protein,” Sanger says. The humble chickpea is also a good source of potassium, calcium and vitamin A, and research suggests they might help with weight management and heart disease prevention. To make your own, try this recipe for very green pea hummus.

3. Mushrooms

The mushroom family is enjoying a renaissance. In 2022, The New York Times named this edible fungus “ingredient of the year.” It’s no wonder, since mushrooms make a lower-fat and lower-calorie stand-in for meat in recipes. “They don’t have the protein and the same level of B vitamins that meat has, but they have that chewy texture, which makes it easy to put them into a dish and reduce some of the meat,” says Sandon.

Because of the way mushrooms grow in the ground, they absorb a lot of nutrients, which vary depending on the type — and there are a lot of varieties to choose from. Cremini and portabella mushrooms are high in selenium, while shiitake mushrooms are a good source of vitamin B6.

4. Celery

Don’t relegate celery to the veggie tray. This versatile vegetable is so much more than a cocktail party hors d’oeuvre. For a mere 6 calories per stalk, it offers fiber, plus nutrients like potassium, vitamin A and lutein, along with a satisfying crunch.

Another benefit? Celery is 95 percent water, with nearly one half-cup in each serving. The combo of water plus fiber fills your belly quickly, which prevents you from overeating, Sanger says. If you find this simple veggie too plain on its own, add a thin layer of hummus (see chickpeas, above) or add flavor with some lemon juice or chives.

Popcorn is packed with fiber and whole grains, but be sure to limit yourself to three cups.

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5. Popcorn

If you’re looking for the perfect low-cal snack, you’ve found it. Each crunchy bite of popcorn is filled with fiber and whole grains. With a mere 30 calories per cup, you can chow down on large quantities with zero guilt. One big caveat is to be careful of how you prep your popcorn. Popping it in oil and drowning it in butter and salt will override the health benefits (a tub of movie theater buttered popcorn can contain more than 1,000 calories and 2,650 milligrams of sodium). Instead, air-pop it and drizzle on a little olive oil or avocado oil, with just a pinch of sea salt for flavoring, Sanger suggests. Try to limit yourself to three cups, which is still a hefty portion of popcorn.

6. Grapefruit

You might remember the grapefruit diet, a fad favored by celebrities in the 1970s. Eat grapefruit with every meal and the weight will melt off — or so proponents claimed. While grapefruit isn’t a magical fat-burning food, adding it to your diet (in moderation) isn’t a bad idea if you’re trying to lose weight. Because this fruit is 88 percent water, it should fill you up faster, so you’ll eat less. Just don’t load it up with sugar to make it taste sweeter.

One precaution is to make sure it doesn’t interact with your medications. “Grapefruit or grapefruit juice can interfere with some types of blood pressure medications and cholesterol-lowering medications,” Sandon says. Ask your doctor or pharmacist whether this fruit is safe to eat with your current meds

7. Spinach

It’s hard to find a food healthier than spinach. For just 40 calories a cup, it offers protein, folate, vitamin A and more than 400 percent of your daily requirement of vitamin K — a nutrient that’s essential for blood clotting and bone strengthening. The high potassium and magnesium content can help regulate blood pressure, and the fiber fills you up. Plus, it can help keep your gastrointestinal tract moving smoothly to prevent constipation. If you’re not enamored with spinach, the flavor is easily hidden in smoothies and casseroles.

8. Cottage cheese

The vitamin D and calcium in dairy foods are essential components of strong bones and teeth. One easy way to meet your recommended daily allowance of these nutrients is to incorporate a serving of cottage cheese into your meals and snacks. The 2 percent variety is low in calories (91 per 4-ounce serving) but packed with protein and nutrients like phosphorus and potassium. Cottage cheese is unique in that the type of protein it contains, casein, digests slowly to help curb appetite, Sandon says.

9. Cauliflower

When it comes to cruciferous vegetables, broccoli might get more attention, but cauliflower also deserves an honorable mention. It’s versatile and mild flavored enough to serve as a low-calorie (just 27 per cup) substitute for rice, mashed potatoes and pizza crust, which makes it a darling of the low-carb crowd. Proving that vegetables don’t need to be green to be nutritious, cauliflower is loaded with fiber, folate and vitamins C and K.

Carrots are a good source of vitamins A and K, as well as potassium and fiber — all for just 25 calories per medium-sized carrot.

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10. Carrots

Eye doctors are big fans of this root vegetable, and for good reason. Carrots are an excellent source of vitamin A, which is essential for sharp vision. But there’s much more to these orange veggies than meets the eye. They’re also a good source of vitamin K, as well as potassium and fiber, all for a mere 25 calories per medium-sized carrot.

11. Oatmeal

One cup of oatmeal contains four grams of fiber, but it’s not just any fiber. Beta-glucan is soluble fiber. When it mixes with water, it thickens and fills your belly, which wards off the late-morning hungries. Another beta-glucan perk is its ability to lower total and low-density lipoprotein (LDL) cholesterol levels.

As with popcorn, the right preparation is key. “If you’re putting on a pat of butter, brown sugar and a splash of whipping cream, that definitely negates the benefit,” Sandon says. She recommends making your oatmeal with low-fat milk for extra calcium and protein. Then top it with fresh berries to add nutrients without piling on more calories.

12. Black beans

We chose black beans to represent the bean category, but really any variety — kidney, navy, lima or pinto — will work. Because black beans are legumes, they’re higher in calories (115 per ½ cup) and carbs (20 grams) than non-starchy vegetables, but with 8 grams of fiber and 8 grams of protein per serving, they’ll really fill you up. “Beans can actually be substituted for meat because of their protein,” Sandon says. And thanks to their soluble fiber, beans are also helpful for reducing cholesterol and triglyceride levels.

13. Lettuce

Buried under a mound of salad toppings as it often is, lettuce is easy to overlook. But this leafy green is worthy of your attention. You can chow down on two entire cups of lettuce and still consume less than 16 calories. Skip the iceberg, which is also light in nutrients. Romaine and watercress have a similarly low calorie count, but they’re rich in vitamins A and K, as well as potassium. Because drowning your salad in dressing will add back all the calories you were trying to avoid, sprinkle on some lemon juice or olive oil and vinegar instead.

14. Pomegranate

This bright red fruit has been part of the human diet for thousands of years — the seeds are an important part of the Greek myth of Persephone — but only recently have scientists discovered its full health potential. Pomegranates contain plant-protecting chemicals called polyphenols that also protect humans. These fruits have antioxidant, antibacterial, antifungal and anti-inflammatory properties, and they’re an excellent source of folate, potassium and vitamin K. Reaching the sweet and tart seeds can take some effort, but that’s a plus considering that an entire medium-sized pomegranate contains 234 calories. You’ll conserve calories if you save half for later.

Broccoli is less than 30 calories per cup, so you can eat as much of this veggie as you'd like.

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15. Broccoli

We’ve already established that the cruciferous vegetable family is filled with nutritional superstars, and broccoli is no exception. Its benefits are too numerous to list here, but some of the highlights are antioxidants like vitamins C and E and beta-carotene, which may help reduce the risk of chronic diseases. The high fiber content promotes fullness and keeps your digestive system running smoothly, while the anti-inflammatory properties are a plus for your heart and blood vessels.

With less than 30 calories per cup of broccoli, you could feast on this veggie to your heart’s content without gaining weight. However, overindulgence does have a downside. “If you try to sit down and eat two pounds of broccoli…there might be some unpleasant GI side effects,” Sandon says.

16. Salmon

This fatty fish has more than earned its title of “superfood.” It has just about everything in the nutrient department — including protein, calcium, magnesium, phosphorous, potassium and vitamin A — all for a slim 130 calories per 3-ounce serving. Salmon is perhaps most notable for its omega-3 fatty acids, healthy fats that protect vision and lower the risk for heart disease. You might have seen the debate about farm-raised or wild-caught salmon and wondered which one to buy. Although farm-raised salmon tends to have more omega-3s, it could expose you to higher levels of pollutants and other contaminants. For a delicious way to prepare it, try Al Roker's salmon rice bowl recipe.

17. Orange

It’s easy to understand the orange’s appeal. This sunshine fruit provides a full day’s worth of vitamin C, plus fiber and protective antioxidants — all for around 65 calories. The high fiber and water content make oranges surprisingly filling. Like most other fruits, oranges are much healthier served on a plate than in a glass. “Essentially with fruit juice the fiber is removed, so you’re just getting a cup of sugar with some nutrients in it,” Sanger says. In other words, orange juice isn’t the ideal drink option if weight loss is your goal. Choose the whole orange instead.

18. Tofu

This meat alternative is no longer just for vegetarians. Omnivores are also jumping on the tofu bandwagon. You can’t get much more versatile than this soybean-based food, since it assumes the flavor of whatever marinade or sauce you soak it in. Tofu contains 10 grams of protein, without all the saturated fat and cholesterol of red meat. Like other soy products, it’s rich in plant-based chemicals called flavonoids, which help to lower blood pressure and reduce the risk for heart disease and certain cancers. All that, and a ¾ cup serving contains just 100 calories.

19. Kale

Kale is another entry that’s earned its rightful place among the pantheon of “superfoods.” People in the eastern Mediterranean region first cultivated kale thousands of years ago, but only in the last decade has it become a culinary trend in the United States. Its impressive nutritional credentials (calcium, potassium, vitamins A, B6, C and K, and folate), low calorie count (less than 35 per cup), and peppery flavor make this cruciferous veggie a favorite of chefs and dietitians alike. And like spinach, kale is versatile enough to blend into smoothies, roast into snack chips, or wilt into soups and stews.

One large hard-boiled egg has 78 calories, but with those calories you get 6 grams of protein, along with nutrients like calcium, B vitamins, iron, lutein, zeaxanthin, selenium and choline.

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20. Eggs

The much-maligned egg has taken a beating in the nutritional ring, but public opinion seems to be turning in its favor. One large hard-boiled egg has 78 calories, but with those calories you get 6 grams of protein, along with nutrients like calcium, B vitamins, iron, lutein, zeaxanthin, selenium and choline.

While much of the controversy has centered on the cholesterol content of the yolk, the dietitians we spoke with don’t suggest ditching this nutritional powerhouse. “We usually recommend eating the entire egg,” Sanger says. “The yolk is where most of the nutrients in an egg are concentrated.” To avoid adding extra fat and calories, serve your eggs hard boiled or poached or rather than scrambled with butter or fried, and definitely leave off the bacon.

21. Tomato

The tomato’s rich red hue isn’t just for show. The color comes from a plant pigment called lycopene, which also infuses these fruits (yes, tomatoes are fruits) with protective antioxidants. Studies have linked tomatoes with a reduced risk for heart disease, and for cancers of the lung, prostate and stomach. One medium-sized tomato has plenty of fiber, vitamins C and K, potassium and folate, and eating the entire thing will add just 23 calories to your daily tally. While some fruits and vegetables are healthier when consumed raw, cooking tomatoes boosts their lycopene content.

22. Brown rice cakes

Who says you can’t snack when you’re trying to lose weight? You can if you substitute brown rice cakes for your usual crackers or snack chips. At 34 calories and less than 1 gram of fat per rice cake, it’s a satisfying treat that won’t compromise your diet goals. Brown rice has a definite advantage over white rice because it hasn’t been stripped of the bran and germ, where most of the nutrients are concentrated. As a result, it’s higher in fiber, potassium, iron, magnesium and some B vitamins. Rice cakes can be a little plain on their own, so Sandon suggests pairing them with a piece of low-fat cheese or some nut butter, which will also add protein.

23. Skinless chicken breast

Chicken is another good-for-you protein source, but which part of the bird you eat and how you prepare it matters. Skinless chicken breasts are the best choice, with just 140 calories, 3 grams of total fat and 1 gram of saturated fat per 3-ounce serving. The same portion size of dark meat from a thigh or drumstick contains 170 calories, 9 grams of total fat and 3 grams of saturated fat. Regardless of whether you choose dark or light meat, coating it in flour and deep frying it will dramatically increase the fat and calories. Grill, roast or bake your chicken instead, removing the skin and adding olive oil and seasonings like rosemary, garlic powder or smoked paprika to ramp up the flavor.

24. Greek yogurt

Yogurt has a lot going for it. It’s an excellent source of bone-building calcium and vitamin D, as well as gut-friendly bacteria called probiotics. Ounce for ounce, the protein count is on par with meat. Greek yogurt has the edge over its American counterpart, with almost twice the protein (21 vs. 13 grams per cup), as well as less sugar and fewer carbs. Sanger recommends choosing unsweetened Greek yogurt and sweetening it yourself with fruit or a little bit of honey.

25. Cucumber

Few foods are cooler than the cucumber. Though this crudité has just 8 calories per half-cup serving, it’s no lightweight. Cucumbers contain a decent amount of fiber, calcium, potassium and vitamins A and K. Because cucumbers are 96 percent water, tossing a few slices onto your salad or sandwich can also help you achieve your daily fluid goals, and keep you filled up.

Can foods have ‘negative’ calories?

Some fruits and veggies, notably celery, grapefruit and cucumber, have been touted as “negative-calorie foods.” The premise is that these foods are so low in calories that the very act of chewing and digesting them burns more calories than the foods contain.

It might seem a logical assumption. After all, celery is mostly water, and a whole stalk contains around 6 calories. For a while, drinking celery juice on an empty stomach was all the rage with dieters. But what limited research exists on the subject has pretty much debunked the negative-calorie claim. Researchers tested out the negative-calorie hypothesis by feeding celery to humans, as well as to bearded dragon lizards, and in most cases, it was a bust.

Bottom line: Celery certainly won’t make you gain weight, but it won’t take weight off, either.

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Stephanie Watson is a freelance writer with more than two decades of experience covering consumer health. Her work has appeared in WebMD, Time, Harvard Health Publications, Healthline, HealthCentral and many other publications. She also served as executive editor of Harvard Women’s Health Watch.