Eating a healthy low-fat diet is much easier when you have a list of low-fat foods as a resource. Low-fat diets give increased protection against the risk of heart disease, many different cancers and other illnesses. Eating a variety of low-fat foods can also help to lower caloric intake resulting in weight loss.
Low-Fat Foods
This list of low-fat foods includes most common options available at your local grocery store. Eating low-fat foods can help establish a healthy balanced eating plan. However, just as with all eating and diet plans, check with your personal physician before making any significant changes to your diet.
Snacks
Snack foods are quick and easy. Keeping an array of low-fat snack foods on hand can help you stay on track. While fat content may vary by brand, general fat and calorie counts are listed.
| Snack Food | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Whole wheat pretzels | 1 ounce | 7.5% | 100 |
| Air-popped popcorn | 1 cup | 12% | 31 |
| Low-fat microwave popcorn | 1 ounce (unpopped) | 20% | 122 |
| Baked potato chips | 20 chips | 23% | 120 |
| Baked tortilla chips | 20 chips | 20% | 120 |
| Salsa | 4 tablespoons | 5% | 16 |
| Vegetarian refried beans | 1/2 cup | 15% | 120 |
| Low-fat hummus (made without oil or tahini) | 4 ounces | 0% | 100 |
| Pop Chips | 23 chips | 30% | 120 |
| Kosher dill pickles | 1 pickle | 0% | 10 |
| Whole wheat bagel with fat-free cream cheese | 1 bagel/1 tbsp cream cheese | 8% | 320 |
| Special K granola bar (or other low-fat varieties - check labels) | 1 bar | 25% | 110 |
| Angel food cake | 1/5 cake | 0% | 130 |
| Skinny Cow (and other low-fat brands) ice cream sandwich | 1 sandwich | 12% | 150 |
| Low-fat frozen yogurt | 1/2 cup | 12% | 180 |
| Fat-free pudding | 1 snack cup | 1% | 105 |
| Snackwell's low-fat snacks | Varies | Varies | Varies |
| Fat-free yogurt | 1/2 cup | 0% | 100 |
| Reduced-fat whole wheat or gluten-free crackers | 4 crackers | 22% | 65 |
| Water-packed tuna, fat free mayo in a rolled low-fat whole wheat tortilla | 4 ounces tuna, 1 tablespoon mayo, 1 tortilla | 15% | 190 |
| Turkey wrap: turkey, Dijon mustard and fat-free cream cheese rolled in low-fat whole wheat tortilla | 3 ounces turkey, 1 tablespoon cream cheese, 1 teaspoon mustard, 1 tortilla | 23% | 160 |
| Cheerios in skim milk | 1 cup cereal, 1 cup milk | 14% | 200 |
| Root beer float with diet root beer and fat free vanilla ice cream | 8 ounces root beer, 1 cup ice cream | 0% | 180 |
| Fig Newtons | 2 cookies | 16% | 110 |
Dairy
Dietary Guidelines for Americans recommends two servings of dairy foods daily for people eating fewer than 1,600 calories or three servings for people eating more calories than that. Low-fat dairy provides calcium and vitamin D, which promotes bone health.
| Dairy Product | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Skim milk | 1 cup | 5% | 86 |
| 1% milk | 1 cup | 21% | 102 |
| Goat's milk - 1% | 1 cup | 21% | 100 |
| Lowfat soy milk | 1 cup | 20% | 110 |
| Lowfat fruit yogurt | 1 cup | 10% | 240 |
| Fat-free fruit yogurt | 1 cup | 0% | 150 |
| Fat-free sour cream | 1 ounce | 0% | 21 |
| Fat-free cream cheese | 1 ounce | 13% | 27 |
| Fat-free ricotta | 1/4 cup | 0% | 40 |
| Low-fat (made with skim milk) cheese | 1 slice | 26% | 50 |
Bread and Grains
Whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber, and they make a better choice than processed grains.
| Grain | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Whole wheat bread | 1 slice | 14% | 50 |
| Bulgar | 1/4 cup dry | 3% | 140 |
| Whole wheat pasta | 1 cup cooked | 1% | 300 |
| Oatmeal | 1 cup cooked | 15% | 145 |
| Brown rice | 1 cup cooked | 7% | 215 |
| Rice noodles | 1 cup cooked | 2% | 192 |
| Wild rice | 1 cup cooked | 3% | 166 |
| Amaranth | 1/4 cup dry | 15% | 180 |
| Millet | 1 cup cooked | 8% | 205 |
| Quinoa | 1 cup cooked | 14% | 229 |
| Barley | 1 cup cooked | 3% | 198 |
Proteins
Protein is an important part of a healthy diet. Nails and hair are made up of mostly protein, and your body needs protein to build strong bones and muscles and for healthy skin and blood. Bodies don't store protein, so foods that contain protein need to be a regular part of a healthy diet. Low-fat protein options are plentiful.
| Protein | Serving Size | Percent Fat | Calories |
|---|---|---|---|
| Egg whites | 2 large | 3% | 34 |
| Skinless chicken breast | 4 ounces | 8% | 120 |
| Skinless turkey breast | 4 ounces | 15% | 120 |
| Pork tenderloin (trimmed) | 4 ounces | 26% | 135 |
| Beef liver | 4 ounces | 25% | 160 |
| Venison | 4 ounces | 16% | 170 |
| Cod | 4 ounces | 27% | 140 |
| Flounder | 3 ounces | 12% | 79 |
| Halibut | 3 ounces | 19% | 94 |
| Tuna, canned (water) | 4 ounces | 7% | 130 |
| Pollock | 4 ounces | 12% | 78 |
| Snapper | 4 ounces | 12% | 78 |
| Clams | 4 ounces | 12% | 104 |
| Mussels | 3 ounces | 23% | 146 |
| Crab | 1 cup | 17% | 119 |
| Lobster | 3 ounces | 12% | 100 |
| Crayfish | 3 ounces | 11% | 65 |
| Octopus | 3 ounces | 11% | 70 |
| Squid | 4 ounces | 15% | 104 |
| Scallops | 3 ounces | 8% | 75 |
| Shrimp | 3 ounces | 30% | 130 |
| Lowfat silken tofu | 4 ounces | 30% | 120 |
Beans and Peas
| Food | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Kidney beans | 1 cup | 6% | 210 |
| Black beans | 1 cup | 3% | 218 |
| Pinto beans | 1 cup | 8% | 206 |
| Lentils | 1/4 cup | 5% | 170 |
| Garbanzo beans | 1 cup | 8% | 286 |
| Green peas | 1 cup | 4% | 117 |
| Lima beans | 1 cup | 7% | 176 |
| Fava beans | 1 cup | 4% | 500 |
| Navy beans | 1 cup | 3% | 296 |
| Adzuki beans | 1/2 cup | 2% | 320 |
| Split peas | 1/2 cup | 3% | 356 |
Fruits
Along with being low-fat, fruit is also low in sodium and offers natural vitamins, minerals and plant phytochemicals. Juicing fresh fruits makes a delicious low-fat drink. You can also mix fruits for a wonderful fruit salad or eat them alone as a snack.
| Fruit | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Apple | 1 medium | 3% | 72 |
| Apricot | 1 medium | 7% | 17 |
| Banana | 1 medium | 3% | 105 |
| Cantaloupe | 1 cup | 6% | 60 |
| Casaba melon | 1 cup | 3% | 48 |
| Fig | 1 medium | 3% | 37 |
| Grapes | 1 cup | 2% | 110 |
| Grapefruit | 1/2 medium | 3% | 41 |
| Honeydew | 1 cup | 3% | 64 |
| Lemon | 1 medium | 6% | 17 |
| Lime | 1 medium | 4% | 20 |
| Kiwi | 1 medium | 7% | 46 |
| Mango | 1 cup | 3% | 107 |
| Orange | 1 medium | 2% | 62 |
| Papaya | 1 small | 3% | 59 |
| Peach | 1 medium | 5% | 38 |
| Pear | 1 medium | 2% | 96 |
| Persimmon | 1 medium | 2% | 118 |
| Pineapple | 1 cup | 2% | 74 |
| Plum | 1 medium | 5% | 30 |
| Pomegranate | 1 medium | 4% | 105 |
| Tangerine | 1 medium | 5% | 37 |
| Watermelon | 1 cup | 4% | 46 |
Berries
| Berry | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Blueberries | 1 cup | 5% | 83 |
| Blackberries | 1 cup | 10% | 62 |
| Boysenberries | 1 cup | 9% | 62 |
| Cherries | 1 cup | 3% | 74 |
| Cranberries | 1 cup | 0% | 60 |
| Currants | 1 cup | 3% | 63 |
| Gooseberries | 1 cup | 11% | 66 |
| Loganberries | 1 cup | 5% | 79 |
| Raspberries | 1 cup | 10% | 64 |
| Strawberries | 1 cup | 8% | 49 |
Dried Fruit
| Fruit | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Apple | 12 rings | 0% | 120 |
| Apricot | 10 halves | 2% | 80 |
| Blueberries | 1/3 cup | 0% | 120 |
| Cherries | 1/4 cup | 0% | 150 |
| Cranberries | 1/3 cup | 4% | 123 |
| Dates | 6 dates | 0% | 120 |
| Figs | 6 figs | 3% | 125 |
| Prunes | 6 prunes | 1% | 120 |
| Raisins | 1/2 cup | 1% | 217 |
Vegetables
Vegetables are also a natural food packed with vitamins and minerals. They are low-fat and low in calories and a good source of dietary fiber.
| Vegetable | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Acorn squash | 1 cup (cubed) | 2% | 56 |
| Artichoke | 1 artichoke | 3% | 60 |
| Asparagus | 6 spears | 4% | 24 |
| Bean sprouts | 1 cup | 4% | 62 |
| Beets | 1 cup (cubed) | 3% | 58 |
| Brussels sprouts | 1 cup (halved) | 6% | 38 |
| Butternut squash | 1 cup (cubed) | 2% | 63 |
| Cabbage | 1 cup (chopped) | 4% | 21 |
| Cauliflower | 1 cup florets | 3% | 25 |
| Carrots | 1 cup (chopped) | 5% | 52 |
| Celery | 1 stalk | 10% | 6 |
| Corn | 1 cup | 11% | 132 |
| Cucumbers | 1 cup (chopped) | 12% | 16 |
| Eggplant | 1 cup (cubed) | 6% | 20 |
| Green beans | 1 cup | 3% | 34 |
| Hubbard squash | 1 cup (cubed) | 10% | 40 |
| Iceberg lettuce | 1 cup (shredded) | 8% | 8 |
| Leeks | 1 cup (sliced) | 4% | 54 |
| Mushrooms | 1 cup (sliced) | 13% | 15 |
| Okra | 1 cup (chopped) | 3% | 31 |
| Onions | 1 cup (chopped) | 2% | 67 |
| Parsnips | 1 cup (cubed) | 3% | 100 |
| Potatoes | 1 medium baked | 1% | 163 |
| Rutabaga | 1 cup (cubed) | 5% | 50 |
| Sweet potatoes | 1 medium baked | 0% | 115 |
| Tomato | 1 medium | 9% | 22 |
| Turnips | 1 cup (cubed) | 3% | 36 |
| Zucchini | 1 cup (sliced) | 9% | 20 |
Dark Green Leafy Vegetables
| Vegetable | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Arugula (rocket) | 1 cup | 19% | 5 |
| Bok choy | 1 cup (shredded) | 13% | 9 |
| Broccoli | 1 cup florets | 9% | 31 |
| Collard greens | 1 cup fresh | 10% | 33 |
| Kale | 1 cup (chopped) | 12% | 34 |
| Mesclun | 3 ounces | 0% | 15 |
| Mache | 3 ounces | 0% | 20 |
| Mustard greens | 1 cup (chopped) | 6% | 15 |
| Romaine lettuce | 2 cups (chopped) | 0% | 15 |
| Spinach | 1 cup raw | 12% | 7 |
| Turnip greens | 1 cup (chopped) | 8% | 18 |
| Watercress | 1 cup (chopped) | 8% | 4 |
| Beet greens | 1 cup (chopped) | 4% | 8 |
| Swiss chard | 1 cup (chopped) | 9% | 7 |
Vegetables From the Sea
| Vegetable | Serving Size | Percentage Fat | Calories |
|---|---|---|---|
| Kelp | 2 tablespoons | 11 | 4 |
| Nori | 1 sheet | 0 | 5 |
| Dulse | 2 tablespoons | 0 | 16 |
| Agar-agar | 1/2 cup | 0 | 20 |
| Wakame | 2 tablespoons | 12 | 4 |
Nuts and Seeds
Nuts and seeds are high in fat content and do not meet low-fat criteria. However, eating nuts and seeds in moderation (fewer than 2 ounces per day) can be part of an overall healthy low-fat plan.
Low-Fat Cooking Skills
Learning to cook with low-fat foods is an important aspect of eating a low-fat diet. Consider these tips:
- Remember the importance of learning to read and understand the nutritional information on food labels.
- In order to make mealtime tasty, learn different low-fat cooking methods.
- Understand the difference between healthy fats and unhealthy fats in your food.
- Learn how to make healthy low-fat food choices.
Fat Substitutes
When cooking, there are a number of ways you can reduce fat by making healthy substitutions.
- Replace half of the oil when you bake with an equal amount of unsweetened applesauce.
- Use a lowfat cooking spray, such as Pam when sauteeing.
- Use non-stick pans and eliminate the oil.
- Substitute egg whites for whole eggs.
- Stir fry using water instead of oil.
- Use fat-free mayonnaise, salad dressing, and similar condiments.
- When marinating, skip the fat and use herbs, spices, and acid such as lemon juice or vinegar instead.
- Replace whole-fat or 2% milk products with non-fat.
- Choose cooking methods that minimize fat including grilling, broiling, and steaming.
Low-Fat Defined
The USDA My Plate recommends eating a diet that contains 30 percent of its calories or less from fat. Low-fat foods are considered those with 30 percent of their calories or less from fat.
Calculating Fat Percentage
To calculate fat percentage in food, consider the following:
- Fat has nine calories per gram
- Carbohydrates and protein have four calories per gram
- Alcohol has seven calories per gram
To calculate the percentage of fat if it isn't listed on a food label:
- Multiply the grams of fat per serving times nine.
- Multiply the grams of carbs per serving times four.
- Multiply the grams of protein per serving times four.
- Multiply the grams of alcohol per serving times seven.
- Add the results of steps one through four.
- Divide the number obtained from step five by the number obtained in step one (fat calories/total calories).
- Multiply this result times 100 to obtain the percentage of calories from fat.
Portion Size Matters
While making sure you keep the overall fat percentage down is essential, eating low-fat isn't going to help much for weight control if you eat giant serving sizes. A kitchen scale is an effective way of measuring serving sizes. For packaged foods, follow the serving size recommendations on the nutrition label.
