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25 Foods You Can Eat Without Gaining Weight
These healthy, delicious options are light on calories and fat, plus they fill you up
Eating good food and not gaining weight doesn’t have to be a juggling act. Read on to learn about nutrient-dense foods that won’t pack on the pounds.
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Key takeaways
- Non-starchy vegetables like broccoli, celery and cucumbers are especially low in calories and promote fullness.
- Foods rich in fiber or protein, including beans, oats and Greek yogurt, may help curb hunger and support weight goals.
- Experts recommend focusing on whole foods over processed options and tailoring dietary changes to your long-term needs.
Eliminating certain foods from your diet seems like the best approach when you’re trying to lose weight. Basically, anything that’s highly processed, loaded with added sugar or saturated fat, or deep-fried tends to be off-limits.
But dieting doesn’t have to mean deprivation. Many delicious and healthy foods can still be part of your meals if you focus on the overall quality of what you eat.
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“Lean into whole foods and away from processed foods as much as you can,” advises Katie Sanger, a registered dietitian at WellTheory, a health care company focused on people with autoimmune diseases.
One standout food group you can indulge in without gaining weight is vegetables, especially non-starchy ones like broccoli, celery, zucchini and bell pepper, according to Lona Sandon, an associate professor of clinical nutrition at the University of Texas Southwestern Medical Center. “They’re so much lower in calories than other food choices,” she says.
When making changes to your diet, consult your primary care doctor or a dietitian. Your doctor will check your vitamin and cholesterol levels, while a dietitian will assess your needs and create a meal plan that’s tailored to your goals and sustainable over the long term.
Mix and match these 25 foods to your heart’s content as part of a well-balanced diet.
1. Berries
Make berries your go-to cereal topper or dessert and start reaping their myriad health benefits. Strawberries, blackberries, raspberries and blueberries are all low in calories and rich in nutrients such as fiber, vitamin C, folate and potassium. The natural plant pigments that give these fruits their vibrant colors contain antioxidant and anti-inflammatory properties that may protect against heart disease, diabetes and cancer. Blueberries are rich in a flavonoid called anthocyanin that can help boost the immune system.
Don’t forget about less conventional berries such as cranberries, elderberries, goji berries and lingonberries. They’re also worthy sources of fiber, vitamins and minerals.
And 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 includes beans, peas and lentils. You’ll find them in hummus, the Middle Eastern spread made from mashed chickpeas blended with olive oil, tahini, lemon juice and spices. They also make an excellent salad topper.
Chickpeas are higher in calories (120 per half-cup serving) and carbs (20 grams per serving) than many of the other foods listed here, but they’re packed with nutrients. “Chickpeas are very fiber-rich, and they’re a good source of protein,” Sanger says. They’re also high in potassium and calcium, and research suggests they may aid in weight management and heart disease prevention.
3. Mushrooms
The mushroom family is enjoying a renaissance. It’s no wonder, since these nutritional powerhouses can be 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.
Researchers are also studying mushrooms’ role in improving the balance between helpful and harmful germs in the gut, as well as their potential to reduce cancer risk.
Mushrooms are heterotrophic, meaning they absorb nutrients from their environment. Cremini and portobello 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 party hors d’oeuvre. For a mere 6 calories per stalk, it offers fiber plus nutrients like potassium, vitamin A and lutein, an antioxidant that supports eye health. With every satisfying crunch, your heart will thank you.
Another benefit: Celery is 95 percent water, with almost a half-cup in each serving. The combination of water and fiber fills the belly quickly, which prevents overeating, Sanger says. If you find this simple veggie too plain on its own, spread a thin layer of hummus on it, or add flavor with some lemon juice or chives.
Each crunchy bite of popcorn is filled with fiber and whole grains. Just limit yourself to 3 cups.
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5. Popcorn
If you’re looking for the perfect low-cal snack, you’ve found it. Each 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: Be careful how you prep your popcorn. Popping it in oil and drowning it in butter and salt will negate its 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, drizzle on a little olive oil or avocado oil, and add just a pinch of sea salt for flavoring, Sanger suggests. Try to limit yourself to 3 cups.
6. Grapefruit
You may remember the grapefruit diet, a fad from the 1970s: “Eat grapefruit with every meal and the weight will melt off,” its proponents claimed. While it isn’t a magical fat-burning food, grapefruit isn’t a bad idea if you’re trying to lose weight. Because the fruit is 88 percent water, it should fill you up faster, so you’ll eat less. Just don’t coat it with sugar to make it taste sweeter.
And 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.
Also on the do-not-mix list are drugs that manage allergies, calm anxiety, relieve depression and prevent organ transplant rejection. Ask your doctor or pharmacist whether grapefruit is safe to eat while taking your current meds.
7. Spinach
It’s hard to find a healthier food than spinach. For just 7 calories per cup, raw spinach offers protein, folate, vitamin A and vitamin K, a nutrient that’s essential for bone health and normal blood clotting. Its high potassium and magnesium content help regulate blood pressure, and its fiber fills you up. Plus, it keeps your gastrointestinal tract moving smoothly, preventing constipation. If you’re not enamored with spinach, you can easily mute its flavor by adding it to smoothies or chopping it up into casseroles.
8. Cottage cheese
The vitamin D and calcium in dairy foods are essential for strong bones and teeth. Even so, more than half of Americans don’t get enough of them. One easy way to meet your recommended daily allowance of these nutrients is to include a serving of vitamin D–fortified cottage cheese in your meals and snacks. (Make sure your local store hasn’t run out of it first.) 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 its protein, casein, digests slowly, helping curb appetite, says Sandon. One concern is its high sodium content (400 mg per half-cup serving and up). Check the label and 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.
Carrots are a good source of vitamin K, potassium and fiber — all for a mere 25 calories.
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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, fiber and antioxidants that support a healthy brain and robust immune system — all for a mere 25 calories per medium-sized carrot. Enjoy them raw or cooked; either way, you’ll reap their health benefits.
11. Oatmeal
One cup of oatmeal contains 4 grams of beta-glucan fiber, a soluble fiber that dissolves in water and forms a thick gel in the digestive tract, warding off late-morning hunger. Another of beta-glucan’s perks is its ability to lower total and low-density lipoprotein (LDL) cholesterol levels.
As with popcorn, 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. Use a nondairy milk like oat or soy if you’re lactose-averse. Top it with fresh berries to add nutrients without piling on more calories.
12. Black beans
We chose black beans, but really 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,” says Sandon. And thanks to their soluble fiber, beans help reduce cholesterol and triglyceride levels. Their antioxidants, fiber, folate and other disease-fighting nutrients may be a reason behind increased survival rates from certain types of cancer within the Hispanic community, where beans are a dietary staple.
13. Vegetable soup
Each hearty bowl is filled with vitamins and minerals, and the more colorful veggies you add — carrots, kale, broccoli, tomatoes, leeks, celery — the more nutrients you’ll sneak into your daily total. Throw in whole grains like barley, brown rice or farro for added fiber.
Vegetable soup is a plus for weight control, too. The combo of liquid and fiber fills you up quickly, so you eat less. Just watch the sodium content if you buy premade soups. And when preparing cream-based soups, skip the calorie-rich whole milk; skim milk or unsweetened almond milk are lighter alternatives.
14. Pomegranates
This bright red fruit has been part of the human diet for thousands of years. Traditional medicine practitioners used it to treat ailments like diarrhea and sore throat, 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 as well as potential cancer-protective effects, 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 an entire medium-sized pomegranate contains 234 calories. You’ll conserve calories if you save half for later.
Broccoli contains less than 30 calories per cup, so feast on this veggie to your heart’s content.
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15. Broccoli
The cruciferous vegetable family is filled with nutritional superstars, and broccoli is no exception. Its benefits are too numerous to list here, but highlights include antioxidants such as vitamins C and E and beta-carotene, as well as the phytochemical sulforaphane, which may help reduce the risk of chronic diseases and cancer. 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. To ensure you get the most calcium when you cook broccoli, don’t boil it. Steam or sauté it instead.
16. Salmon
This fatty fish has more than earned its “superfood” title. It has just about everything in the nutrient department — protein, calcium, magnesium, phosphorus, 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 may have seen the debate about farm-raised or wild-caught salmon and wondered which one to buy. The two kinds are nutritionally similar, but the wild-caught variety is more expensive. So when shopping for salmon, consider sourcing and sustainability. For a delicious preparation, 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. An orange a day might also lead to a sunnier disposition. It and other citrus fruits shift the composition of gut microbes in ways that may ward off depression.
Like most 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,” says Sanger.
18. Tofu
Tofu tops the list of plant-based protein sources for its nutritional content, affordability and environmentally friendly production methods. You can’t get much more versatile than this soybean-based food, which absorbs 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 has earned its rightful place in the pantheon of superfoods. People in the eastern Mediterranean region 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, fiber, 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 gives you 6 grams of protein, plus nutrients like calcium, B vitamins, iron and lutein.
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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 also get 6 grams of protein, along with calcium, B vitamins, iron, lutein, zeaxanthin, selenium and choline.
While much of the controversy has centered on the yolk’s cholesterol content, whether eggs raise harmful LDL cholesterol or harm the heart remains debatable. In any case, 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 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. While lycopene has long been considered the special sauce that makes tomatoes so healthy, a lesser-known compound called phytoene is also worth noting, as it may protect against fatty liver disease.
One medium-sized tomato contains plenty of fiber, vitamins C and K, potassium and folate, and eating the entire thing adds only 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 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 when fortified, and contains probiotics, or gut-friendly bacteria. Greek yogurt has an edge over its American counterpart, with almost twice the protein (21 versus 13 grams per cup) and less sugar and fewer carbs. Sanger recommends getting unsweetened Greek yogurt and sweetening it yourself with fruit or a little 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 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.
The key takeaways were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.
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