8 Foods Under 500 Calories

Grilled chicken breast is a lean protein source that's perfect for those looking to keep their calorie intake in check without sacrificing nutrition. Rich in high-quality protein, it helps to build and repair muscle while keeping you full and satisfied.

Additionally, chicken breast is low in fat and free of carbs, making it an excellent choice for a balanced diet focused on weight management and muscle maintenance.

Sweet potatoes are a nutrient-dense carbohydrate choice that adds a touch of natural sweetness to your meals. Packed with fiber, vitamins A and C, and antioxidants, they provide lasting energy and support overall health.

Despite being rich in flavor, sweet potatoes are relatively low in calories, making them an ideal option for those aiming to stay full and satisfied while managing their calorie intake. Their versatility allows them to be baked, mashed, or roasted, offering a delicious and wholesome addition to any diet.

Avocado is a creamy, heart-healthy fruit that's brimming with healthy monounsaturated fats. These fats not only promote cardiovascular health but also keep you feeling fuller for longer, making avocado a great addition to a calorie-conscious diet.

Rich in fiber, vitamins, and minerals like potassium, avocados contribute to overall wellness and balance. Whether sliced onto toast, blended into a smoothie, or added to salads, avocado offers a satisfying texture and a boost of nutrition without packing on the calories.

Quinoa is a complete protein source, meaning it contains all nine essential amino acids, making it a fantastic choice for plant-based diets. With its high fiber content, quinoa supports digestive health and keeps you feeling satisfied.

This gluten-free grain is also loaded with important minerals like magnesium and iron, contributing to overall well-being. At under 500 calories per serving, quinoa is a versatile base for salads, bowls, and side dishes that nourishes your body while helping you stay on track with your health goals.

Greek yogurt is a rich and creamy dairy option that’s loaded with protein, making it a fantastic choice for those looking to maintain muscle mass while managing their calorie intake.

With probiotics that support gut health and calcium for strong bones, Greek yogurt provides a wealth of nutrients in every spoonful. Whether enjoyed on its own, topped with fruits and nuts, or blended into smoothies, Greek yogurt offers a satisfying and nutritious snack or meal component that fits perfectly within a balanced, low-calorie diet.

Salmon is a powerhouse of nutrition, offering a rich source of omega-3 fatty acids that support heart health and reduce inflammation. High in protein and packed with vitamins like B12 and D, salmon is a filling and nutritious option that keeps calories in check.

Whether grilled, baked, or poached, this flavorful fish provides a satisfying meal that’s both delicious and aligned with weight management goals. Its healthy fats also help keep you full, making it easier to maintain a balanced diet.

Tofu is a versatile and nutrient-rich food made from soybeans, often referred to as bean curd. It’s an excellent source of plant-based protein, making it a popular choice for vegetarians and vegans. Tofu is also low in calories and provides essential nutrients like iron, calcium (in calcium-set tofu), and magnesium.

Its mild flavor allows it to absorb the flavors of marinades and seasonings, making it a flexible ingredient in a variety of dishes, from stir-fries and salads to soups and smoothies. Tofu’s firm or silken texture can be grilled, baked, sautéed, or blended, offering a healthy, low-calorie option that can be prepared in countless ways to suit any meal.

Brown rice is a whole grain that provides a steady source of energy thanks to its complex carbohydrates and high fiber content. Unlike refined grains, brown rice retains its nutrient-rich bran and germ, offering more vitamins, minerals, and antioxidants.

It’s a versatile base for a wide range of dishes and pairs well with proteins and vegetables, making it a staple for balanced, low-calorie meals. With its ability to keep you full and energized, brown rice is an excellent choice for those looking to maintain a healthy diet without exceeding calorie limits.