A List of 30 Healthy Low-Calorie Foods for Busy Mums
A List of 30 Healthy Low-Calorie Foods for Busy Mums

Healthy Low-Calorie Foods for Busy Mums

Low-calorie foods are always a better option when it comes to eating healthy. They help us feel full for longer and support our weight loss goals. As a busy mum, I know how busy we all are maintaining our busy schedules with work-life and parenting balance.

There are so many low-calorie foods available and having a list for inspiration can help when looking for something to eat, especially that is healthy, nutritious, and delicious.

In this blog post, we’ll look at 30 low-calorie foods that are readily available and help with maintaining a healthier lifestyle that little bit easier.

There is a wide variety of low-calorie foods available. The following is a list of low-calorie foods that are healthy and packed with nutritional values.


Low Calorie Foods - Vegetables
Low Calorie Foods – Vegetables


Spinach is very high in vitamin K & A. It is also high in protein in comparison to other leafy vegetables.
1 cup of spinach (30 grams) contains 7 calories.


Carrots are rich in beta-carotene, which can be converted into vitamin A. Carrots have been linked to lower cholesterol levels.
1 cup of carrots (128 grams) contains 53 calories


Capsicums are rich in Vitamin C for helping boost the immune system.
1 cup of chopped capsicum (150 grams) contains about 43 calories.


Onions are naturally fat-free, cholesterol free, and anti-inflammatory.
1 medium onion (140 grams) contains approximately 44 calories.

Low-Calorie Foods - Onions
Low-Calorie Foods – Onions

Sugar snap peas

Sugar snap peas are rich in vitamin C, iron, and potassium.
1 cup (64g) of whole raw sugar snap peas contains approximately 28 calories.


Celery contains vitamin A, folate, and potassium and has a high-water content of around 95%.
1 cup (100g) chopped celery contains approximately 17 calories.


Asparagus is rich in folate and vitamin K.
1 cup of asparagus (134 grams) contains approximately 27 calories.


Broccoli is high in vitamin C & K, Fibre, iron, potassium, and folate.
1 cup (92 grams) of broccoli contains approximately 31 calories.


Cauliflower is a good source of vitamin C & B6 and magnesium.
1 cup (100 grams) of cauliflower contains approximately 26 calories.

Low-Calorie Foods - Cauliflower
Low-Calorie Foods – Cauliflower

Brussels Sprouts

Brussels sprouts are high in vitamin K & C and fibre.
1 cup (90 grams) of brussels sprouts contains approximately 40 calories.

White Mushrooms

Mushrooms contain vitamins D, protein, fibre, and folate.
1 cup (100 grams) of mushrooms contains approximately 25 calories.

Low-Calorie Foods - Mushroom
Low-Calorie Foods – Mushroom


Cabbage is a good source of vitamin C & B6
1 cup (90 grams) of cabbage contains approximately 22 calories.


Kale is high in iron, vitamin K, A & C, and high in calcium.
1 cup (68 grams) of kale contains approximately 34 calories.


Turnips contain vitamin C, fibre, and folate.
1 cup (130 grams) of turnip contains approximately 36 calories.


Fennel contains vitamin C, potassium, magnesium, and calcium.
1 cup (87 grams) of fennel contains approximately 27 calories.


Zucchini is a good source of vitamin C & A, potassium, and iron.
1 cup (100 grams) of zucchini contains approximately 20 calories.


Pumpkin is extremely high in vitamin A providing 100% of your RDA. Pumpkin also contains fibre, protein, magnesium, calcium, and potassium.
1 cup (100 grams) of pumpkin contains approximately 27 calories.

Low-Calorie Foods - Pumpkin
Low-Calorie Foods – Pumpkin

Green Beans

Green beans contain vitamins B, K, and C.
1 cup (100 grams) of green beans contains approximately 31 calories.


Low-Calorie Foods - Fruits
Low-Calorie Foods – Fruits


Watermelon is high in vitamin C containing over 90% of water.
1 cup (152 grams) of watermelon contains approximately 46 calories.

Low-Calorie Foods - Watermelon
Low-Calorie Foods – Watermelon


Beetroots contain vitamin C & B6, potassium, magnesium, and iron.
1 cup (91 grams) of beetroot contains approximately 31 calories.


Strawberries are high in vitamin C.
1 cup (152 grams) of strawberries contains approximately 50 calories.


An apple is high in fibre and vitamin C.
1 apple (100 grams) contains approximately 57 calories.


Raspberries are high in vitamin C, B6 & K, magnesium, potassium, and fibre.
1 cup of raspberries (120 grams) contains approximately 65 calories.

Low-Calorie Foods - Raspberries
Low-Calorie Foods – Raspberries


Cherries are rich in vitamin C, potassium, and fibre.
1 cup of cherries (138 grams) contains approximately 87 calories.


Papaya contains vitamin C & A, potassium and fibre.
1 cup of papaya (140 grams) contains approximately 55 calories.


Cucumbers have a high-water content, containing vitamin C, potassium, and magnesium.
1 cup of cucumber (105 grams) contains approximately 16 calories.


Tomato is a source of vitamin C & A, they also contain potassium, fibre, and folate with a water content of around 95%.
1 tomato (100 grams) contains approximately 18 calories.


Lettuce is another that has a high-water content and high in vitamin A, C & B6, iron, potassium, and calcium.
1 cup of lettuce (72 grams) contains approximately 10 calories.

Low-Calorie Foods - Lettuce
Low-Calorie Foods – Lettuce


Rocket is rich in vitamin A, C & K, calcium, and folate.
1 cup of rocket (20 grams) contains approximately 6 calories.


Let’s not forget water, although not a food but the benefits of water is definitely worth a mention. Always try and stick with water as your drink of choice day in, day out.

Containing 0 calories and a raft of health benefits it’s a clear favourite every time.


Sticking with a variety of low-calorie foods can be helpful when trying to maintain or strive for a healthier lifestyle or achieve your goal to lose weight.

By eating low-calorie foods means we are naturally consuming fewer calories meaning feeling less hungry as the foods we are eating are providing plenty of fibre, protein, vitamins, and minerals.

A diverse diet of fruits and vegetables, whole grains, lean proteins, and dairy should form be part of your daily food choices.

If you are looking to improve your eating habits, then eating more vegetables and fruits is one of the easiest things you can do. Not only are they inexpensive, but they are also really good for your body and improve your general outlook on life.

Eating healthier doesn’t have to be boring, mix it up and try new things! Reading recipes and incorporating new healthier foods into your day will see the transition a little easier. The more variety, the more engagement we have to try and keep going.

Amy x

Master Meal Prep
Master Meal Prep

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