25 Great Foods You Can Eat Without Gaining Weight

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 such as phosphorus and potassium. Cottage cheese is unique in that the type of protein it contains, casein, digests slowly to help curb appetite, Sandon says. One concern, though, is that it can be high in sodium (as much as 400 mg per half-cup serving), so be aware of how much you’re getting if you add it to your daily diet.

9. Cauliflower

When it comes to cruciferous vegetables, broccoli gets a lot of attention, but cauliflower 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, making 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. 

10. Carrots

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.

Sam Island

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 4 grams of fiber, but it’s not just any fiber. Beta-glucan is soluble fiber. Mixed with water, it thickens and fills the belly, which wards off the late-morning hungries. Another of beta-glucan’s perks is its ability to lower total and low-density lipoprotein (LDL) cholesterol levels.

As with popcorn, the correct 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 oatmeal with low-fat milk for extra calcium and protein. Top it with fresh berries to add nutrients without piling on more calories.

12. Black beans

We chose black beans, but any variety — kidney, navy, lima, pinto — will work. Because black beans are legumes, they’re higher in calories (115 per half-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 are 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. Pomegranates

This bright red fruit has been part of the human diet for thousands of years — its 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.

15. Broccoli

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

Sam Island

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. Its high fiber content promotes fullness and keeps your digestive system running smoothly, while its 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 gastrointestinal side effects,” says Sandon.

16. Salmon

This fatty fish has more than earned its “superfood” title. It has just about everything in the nutrient department — protein, calcium, magnesium, phosphorous, potassium and vitamin A — all for a slim 130 calories per 3-ounce serving. Salmon is 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. While farm-raised salmon tends to contain more omega-3s, it could also 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. Oranges

It’s easy to understand the orange’s appeal. The sunshine fruit provides a full day’s worth of vitamin C, plus fiber and protective antioxidants, all for around 65 calories. Their 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 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 cultivated kale thousands of years ago, but only in the past 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.

20. Eggs

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

Sam Island

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 didn’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 rather than scrambled with butter or fried — and definitely leave off the bacon.

21. Tomatoes

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 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 actually 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 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 an 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. Cucumbers

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 they are 96 percent water, tossing a few slices onto your salad or sandwich will help you achieve your daily fluid goals — and keep you filled up.