List of High Calorie Low Fat Foods - Fruit, Vegetables, Grains, Nuts

Low-fat diets can be healthy and can help reduce the risk of heart disease. Brown rice is a good example of low fat food that also a good source of fiber and nutrients.

One cup of long-grain brown rice contains about 216 calories, 2 g of fat and 45 g of carbohydrates. Likewise, beans are a higher calorie food, rich in protein and nutrients, but low in fat.

One cup of cooked black beans contains 227 calories, only 1 g of fat, 15 g of protein and 41 g of carbohydrates.

However, foods such as nuts have high calories, but are relatively rich in fats.

So if you want to adopt a diet that has high calories and low fat how do you know what foods of various types to choose? Often you can only get information about calories or fat, not both together, and the weights are not standardized. This makes the choice of high calorie, low fat foods very difficult.

For this article, information was compiled for a wide range of foods for a standard serve of 100g.

An simple index was produced by subtracting ten times the fat content from the number of calories.

Foods were ranked using this index from highest to lowest in a series of lists for various types of food. This was a good way to identify food that have a combination of high calories and low fat levels.

Dried fruits and nuts have high calories, but are very nutritious when eaten in moderation. Source: Public Domain

Which Foods have the Highest Calories and the Lowest Fat for a 100g Serve?

The table at the end of the article ranks 100 foods with high calorie and low fat, from high to low. The foods at the top the list are highly processed foods such as breakfast cereals and crackers. Flours such as Rice flour, Potato flour, Cornmeal, Wheat flour,
Rye flour are at the top of the list. Dried fruits and breads also feature prominently.

Some Common Foods with High Calories and Low Fat

Cooked pasta - (4 oz without sauce) contains 150 calories, 1 g of fat and 28 g of carbohydrates and only 1 g of fat.

Whole Grain Bread - One slice of multi-grain bread contains about 109 calories, 2 g of fat and about 18 g of carbohydrates.

Rice – 1 cup of brown rice has about 210 calories and about 2 g of fat.

Pasta – About 8 oz. of cooked pasta contains about 300 calories and 4g of fat.

Potato – 1 large baked potato contains about 278 calories and only 1g of fat.

List of High Calorie Low Fat Foods for the common food types

Below is the top 10-20 foods in the various food types that have the combination of high calories and low fat.

Fruit Juices with High Calories and Low Fat

Fruit Juices are generally fat free and have high natural levels of sugar. Many of them are sweetened. One cup of apple juice has about 114 calories, orange juice has 110 calories, and fat levels are virtually zero.

Highest Ranking Fruit Juices:

Prune juice, ready-to-drink
Grape juice, ready-to-drink
Cranberry juice, ready-to-drink
Apricot Nectar
Pineapple juice, ready-to-drink
Pomegranate juice, ready-to-drink
Mango Nectar,
Grape juice, frozen, sweetened
Apple juice, ready-to-drink
Grapefruit juice, ready-to-drink, sweetened
Cranberry juice, unsweetened, ready-to-drink
Orange juice, ready-to-drink

Dairy Products with High Calories and Low Fat

Low fat dairy products qualify because many have virtually no fat. One cup of 1% milk contains 120 calories and only about 3 g.

Highest Ranking Dairy Products:

Yogurt parfait with berries and granola
Yogurt, vanilla or fruit, 1-2% M.F.
Yogurt, vanilla or fruit, fat-free
Milk, condensed, sweetened, canned (Eagle Brand)
Milk, evaporated, skim, canned, undiluted, 0.2% M.F.
Milk shake, vanilla
Eggnog
Hot chocolate, homemade with cocoa + 2% milk
Milk, chocolate, 2% M.F.
Chocolate milk, chocolate flavor powder + 2% milk
Milk, chocolate, 1% M.F.
Hot chocolate, powder + water
Milk, skim
Milk, reconstituted, from skim milk powder
Buttermilk

Beans, Peas and Lentils with High Calories and Low Fat

This group of plant foods high in calories and fiber, but many are relatively low in fat. For examples 1 cup of kidney beans contains only 1 g of fat and 120 calories.

Highest Ranking:

Peanut butter, smooth type, light
Chickpeas (garbanzo beans), canned, not drained
Beans, navy, canned, not drained
Peanuts, all types, shelled, roasted
Lentils, pink, boiled
Beans, baked, homemade
Peanut butter, chunky type (not fat free)
Peanut butter, smooth type (not fat free)
Beans, baked, with pork, canned
Beans, refried, canned
Beans, pinto, canned, not drained
Beans, kidney, dark red, canned, not drained
Peanut butter, natural
Peanuts, all types, shelled, oil-roasted, salted
Black-eyed peas, canned, not drained

Vegetables with High Calories and Low Fat

Vegetables vary considerably, with root vegetables having high starch contents tending to rank higher as many contain low levels of fat. Squash, beets and carrots are some common vegetables with high calories and low fat levels. For example, 1 cup of winter squash has only 1 g of fat, but has 100 calories of energy.

Highest Ranking Vegetables:

Tomatoes, sun-dried
Seaweed, dulse, dried
Potatoes, French fried, home-prepared in oven
Potatoes, hashed brown, plain, frozen, heated
Fireweed leaves, raw
Beans, lima, frozen, boiled, drained
Potato, microwaved, flesh and skin
Potato, baked, flesh and skin
Sweet potato, baked, peeled after cooking
Potato, boiled, flesh and skin
Corn, sweet, fresh or frozen, boiled
Peas, green, frozen, boiled, drained
Edamame
Parsnip, sliced, boiled, drained
Potatoes, mashed, homemade
Corn, sweet, canned, cream style
Beets, pickled, sliced, not drained
Squash, acorn, cubed, baked

Fruit with High Calories and Low Fat

Fruits like Vegetables vary considerably in their calorie contents, but most contain very little fat. The exceptions are olives and avocados that both have high fat contents. Drying fruits tends to concentrate the nutrients and calorie contents. Most of the highest ranking fruits are dried.

Highest Ranking Fruits

Apricots, dried
Cranberries, dried, sweetened
Raisins
Dates, dried
Figs, dried
Prunes, dried
Plantain, baked or boiled, sliced
Rhubarb, frozen, cooked, with added sugar
Prunes, dried, cooked, without added sugar
Banana
Figs, raw
Pomegranate
Grapes
Lychees (litchis)
Mango
Cherries, sweet
Kiwifruit
Pineapple, canned, juice pack
Pear with skin
Blueberries, raw
Pear, canned halves, light syrup pack
Tangerine (mandarin)
Peach, canned halves or slices, light syrup pack
Raspberries
Apple with skin
Pineapple, cubes
Apricots, raw

Breads with High Calories and Low Fat

Breads vary considerably depending on how much fat is added as an ingredient. White bread has high calories than wholemeal.

Highest Ranking Breads

Bread, white, homemade with 2% milk
Bread, naan
Bagel, plain
Bread, pita, white
Bread, Italian
Bread, white, commercial
English muffin, white, toasted
Roll, dinner, white
Roll, hamburger or hotdog, white
Roll, dinner, whole wheat
Bread, rye
Bannock
English muffin, whole wheat, toasted
Bread, mixed-grain
Bread, pumpernickel
Bread, whole wheat, homemade with 2% milk
Bread, raisin
Bread, whole wheat, commercial
Bread, oatmeal
Bread, white, Calorie-reduced

Breakfast Cereals with High Calories and Low Fat

Breakfast cereals are highly processed and many have little if any fat added as an ingredient. Carbohydrate levels are very high and this adds to the calories.

Highest Ranking Breakfast Cereals
Honeycomb, Post
Corn Flakes, Kellogg’s
Corn Pops, Kellogg’s
Frosted Flakes, Kellogg’s
Rice Krispies, Kellogg’s
Cap’n Crunch, Quaker
Just Right, Kellogg’s
Lucky Charms, General Mills
Sugar Crisp, Post
Froot Loops, Kellogg’s
Cheerios, Honey Nut, General Mills
Oatmeal Crisp Maple Walnut, General Mills
Puffed Wheat, Quaker
Weetabix
Cinnamon Toast Crunch, General Mills
Granola with Raisins, low fat, Kellogg’s
Bran Flakes, Post
Shredded Wheat, Post
All Bran, Kellogg’s
Fibre 1, General Mills
All Bran Buds with psyllium, Kellogg’s

Cheeses with High Calories and Low Fat

Processed cheese spread, light (Light Cheez Whiz)
Parmesan, grated
Cheddar, low fat (18% M.F.)
Swiss (Emmental)
Imitation cheese
Swiss, processed, thin slices
Processed cheese food, thin slices, light
Gruyere
Mozzarella, partially skimmed (16.5% M.F.)
Romano, grated
Edam
Gouda
Blue
Brick
Cream cheese, light
Cheddar

Cookies, Bars with High Calories and Low Fat

Animal crackers (arrowroot, social tea)
Graham crackers, plain or honey
Ginger snaps
Sugar cookies, homemade
Breakfast bar, Oatmeal to Go
Vanilla wafers
Chocolate coated marshmallow
Chocolate chip, refrigerated dough, baked
Oatmeal, without raisins, homemade
Coconut macaroons, homemade
Sugar cookies, commercial
Granola bar, hard, plain
Granola bar, soft, plain
Oatmeal, with raisins, commercial
Shortbread, commercial, plain
Chocolate chip, commercial
Granola bar, soft, nuts and raisins

Crackers Cookies, Bars with High Calories and Low Fat

Melba toast, plain
Saltine (oyster, soda, soup)
Rye wafers, plain
Wheat crackers, low fat
Wheat crackers
Rusk toast
Milk crackers
Whole wheat crackers
Standard-type (snack-type) (Ritz)
Standard-type, reduced sodium (Ritz)
Cheese crackers, small
Muffin, fruit, commercial
Muffin, bran, homemade
Biscuit, plain or buttermilk, fast food

Flours with High Calories and Low Fat

Rice flour
Potato flour
Cornmeal, dry
Wheat flour, cake
Wheat flour, all purpose
Wheat flour, bread
Rye flour, light
Wheat flour, whole grain
Chickpea flour
Soy flour
Oat flour
Wheat germ, toasted
Wheat bran
Oat bran, dry

Nuts with High Calories and Low Fat

Pistachios, shelled, roasted, salted
Cashews, roasted, salted
Almonds, roasted, salted
Almonds, dried
Mixed nuts, roasted
Sesame butter, tahini
Mixed nuts, oil roasted, salted
Almonds, oil roasted
Almond butter
Hazelnuts or filberts, dried
Pine nuts, pignolia, dried
Walnuts, dried
Brazil nuts, dried
Pecans, dried
Macadamia nuts, roasted, salted

Prepared Meals with High Calories and Low Fat

Fast Foods

Garlic bread
Hamburger, single patty, plain
Cheeseburger, single patty, plain
Breakfast bagel, with ham, egg and cheese
French fries
Onion rings, breaded and fried
Cheeseburger, double patty + condiments + vegetables
Fish sandwich with breaded fish
Chicken sandwich, grilled chicken
Donair / Gyro
Hamburger, double patty + condiments
Submarine sandwich (6 inches), with tuna

Other Fast Foods

Corndog (Pogo)
Burrito with beans and cheese
Quesadilla with meat
Burrito with beef, cheese and chilli
Chicken, breaded and fried (pieces)
Chicken, breaded and fried, boneless (nuggets)
Taco with beef, cheese, salsa + vegetables
Hot-dog, plain
Chili con carne
Taco salad

Chinese meals

Sweet and sour chicken balls
Chicken fried rice
Egg roll
General Tao/Tso chicken
Chicken almond guy ding
Beef and broccoli stir fry
Won ton soup
Chicken chow mein
Hot and sour soup

Restaurant Meals

Sushi with fish
Samosa, vegetarian
Tourtiere, homemade (20cm diam)
Chicken fajita
Sushi with vegetables, no fish
Beef pot pie, commercial, individual
Pad Thaï
Chicken pot pie, commercial, individual
Shepherd’s pie
Sweet and sour meatballs
Poutine
Stir fry with beef
Butter chicken
Stir fry with chicken
Beef stew
Stir fry with tofu

Salads

Pasta salad with vegetables
Caesar salad with chicken
Caesar
Garden
Greek

Sandwiches

Roast beef
Ham
Club sandwich
Tuna salad
Salmon salad
Hot chicken sandwich
Egg salad

Calories and Fiber in Common Foods

Type (Serving 100g)	Food	Calories (Cal)	Total Fat (g)	Protein (g)	Carbohydrate (g)	Total Sugar (g)	Total Dietary Fibre (g)
Breakfast Cereals	Honeycomb - Post	400	0	4.3	91.3	34.8	0.9
Rice - Pasta - Baked Products	Matzo - plain	400	0	10.7	85.7	0	3.2
Breakfast Cereals	Corn Flakes - Kellogg's	396	0	7.7	88.5	7.7	2.7
Breakfast Cereals	Corn Pops - Kellogg's	394	0	3	90.9	36.4	1.2
Crackers	Melba toast - plain	390	0	10	80	0	6
Other Desserts	Rice cakes - plain	389	0	11.1	77.8	0	4.4
Breakfast Cereals	Frosted Flakes - Kellogg's	384	0	5.4	89.2	40.5	1.6
Other Desserts	Pretzels - hard - plain - salted	380	0	0	80	0	4
Other Desserts	Pretzels - hard - plain - unsalted	380	0	0	80	0	4
Breakfast Cereals	Rice Krispies - Kellogg's	379	0	6.9	82.8	10.3	1
Breakfast Cereals	Cap'n Crunch - Quaker	400	3.7	3.7	85.2	37	2.6
Breakfast Cereals	Just Right - Kellogg's	382	2.2	8.9	84.4	22.2	4.9
Breakfast Cereals	Lucky Charms - General Mills	388	2.9	5.9	82.4	44.1	5
Breakfast Cereals	Sugar Crisp - Post	396	3.8	3.8	92.3	53.8	3.1
Flours	Rice flour	367	1.2	6	80.7	0	2.4
Flours	Potato flour	355	0	7.1	82.4	3.5	0.1
Breakfast Cereals	Froot Loops - Kellogg's	387	3.3	3.3	86.7	46.7	2
Breakfast Cereals	Cheerios - Honey Nut - General Mills	383	2.9	8.6	80	34.3	6
Breakfast Cereals	Oaeal Crisp Maple Walnut - General Mills	416	6.3	9.4	78.1	28.1	7.2
Flours	Cornmeal - dry	366	1.4	8.2	78.1	1.4	7.4
Cookies - Bars	Animal crackers (arrowroot - social tea)	450	10	10	70	10	2
Cookies - Bars	Graham crackers - plain or honey	421	7.1	7.1	78.6	28.6	2.9
Crackers	Saltine (oyster - soda - soup) - unsalted top	433	8.3	8.3	75	0	3.3
Flours	Wheat flour - cake	364	1.4	8.3	77.8	0	1.7
Flours	Wheat flour - all purpose	364	1.5	10.6	75.8	0	3
Flours	Wheat flour - bread	363	1.4	12.5	72.2	0	2.4
Flours	Rye flour - light	367	1.9	9.3	79.6	1.9	14.6
Breakfast Cereals	Puffed Wheat - Quaker	346	0	15.4	69.2	0	10.8
Cookies - Bars	Ginger snaps	414	7.1	7.1	78.6	21.4	2.1
Breakfast Cereals	Weetabix	371	2.9	11.4	82.9	5.7	12.6
Crackers	Saltine (oyster - soda - soup)	425	8.3	8.3	75	0	3.3
Breakfast Cereals	Shreddies - Post	363	2.6	10.5	84.2	15.8	11.6
Crackers	Rye wafers - plain	335	0	10	80	0	23
Breakfast Cereals	Cinnamon Toast Crunch - General Mills	439	10.7	3.6	78.6	32.1	3.6
Breakfast Cereals	Granola with Raisins - low fat - Kellogg's	383	5.1	8.5	78	28.8	5.9
Breakfast Cereals	Bran Flakes - Post	349	1.9	9.4	77.4	17	14
Crackers	Wheat crackers - low fat	439	11.1	11.1	66.7	11.1	5
Breakfast Cereals	Reese's Puffs - General Mills	427	10	6.7	80	43.3	2
Breakfast Cereals	Almond Raisin Muslix - Kellogg's	393	6.8	9.1	77.3	29.5	6.8
Crackers	Wheat crackers	475	15	10	65	5	7
Flours	Wheat flour - whole grain	341	1.6	14.3	73	0	12.2
Breakfast Cereals	Shredded Wheat - Post	364	4	12	84	0	14
Flours	Chickpea flour	384	6.1	22.4	57.1	10.2	10.6
Cookies - Bars	Sugar cookies - homemade	444	12.5	6.3	78.1	50	1.3
Fruit	Apricots - dried	319	0	4.8	81	0	5.7
Breakfast Cereals	Mini-Wheats with White Frosting - Kellogg's	346	2.9	8.6	82.9	8.6	10.3
Breakfast Cereals	Oaeal Crisp Almond - General Mills	409	9.4	9.4	71.9	25	7.2
Breakfast Cereals	Life - Quaker	376	6.1	15.2	69.7	21.2	8.8
Breakfast Cereals	Cheerios - regular General Mills	396	8.3	12.5	75	4.2	9.2
Cookies - Bars	Breakfast bar - Oaeal to Go	419	10.6	6.4	70.2	21.3	5.1
Breakfast Cereals	Muesli - President's Choice	360	5	12.5	70	25	8.8
Crackers	Rusk toast	410	10	10	70	0	6
Rice - Pasta - Baked Products	Bread stick - plain (19cm X 2cm)	410	10	10	70	0	3
Flours	Soy flour	328	1.9	47.2	37.7	20.8	17.4
Cookies - Bars	Vanilla wafers	475	16.7	8.3	75	0	1.7
Fruit	Cranberries - dried - sweetened	306	0	0	80.6	64.5	5.8
Cookies - Bars	marshmallow	419	11.5	3.8	76.9	23.1	3.8
Flours	Oat flour	377	7.5	13.2	66	1.9	10
Breakfast Cereals	Raisin Bran - Kellogg's	317	1.7	8.5	79.7	28.8	11.4
Other Desserts	Microwave - low fat and reduced salt	425	12.5	12.5	75	0	13.8
Cookies - Bars	Molasses	430	13.3	6.7	73.3	16.7	1
Cookies - Bars	Chocolate coated marshmallow	430	13.3	3.3	70	46.7	2
Fruit	Raisins	297	0	2.7	78.4	59.5	3.5
Other Desserts	Caramel-coated	432	13.5	2.7	78.4	54.1	5.1
Other Desserts	Bits and bites snack bites (Bits & Bites)	426	12.9	12.9	67.7	9.7	6.1
Chocolate Bars	Raisins - chocolate covered (Glosette)	390	10	0	70	60	4
Breakfast Cereals	Fruit & Fibre - Dates/Raisins/Walnuts - Post	321	3.4	10.3	75.9	24.1	14.8
Crackers	Milk crackers	454	16.7	8.3	70.8	16.7	2.1
Cookies - Bars	Chocolate chip - refrigerated dough - baked	492	20.8	4.2	66.7	0	1.7
Cookies - Bars	Fig	347	6.3	3.1	71.9	46.9	4.7
Other Desserts	Potato chips - baked - plain	470	18.6	4.7	72.1	4.7	4.9
Rice - Pasta - Baked Products	Ramen noodles - chicken flavour - dry	436	15.3	10.6	63.5	1.2	2.4
Cookies - Bars	Oaeal - without raisins - homemade	447	16.7	6.7	66.7	0	2.3
Fruit	Dates - dried	280	0	4	76	64	8
Cookies - Bars	Coconut macaroons - homemade	404	12.5	4.2	72.9	70.8	1.9
Other Desserts	Fruit leather bar (Fruit to Go)	350	7.1	0	78.6		3.6
Chocolate Bars	Chocolate - candy coated (M&M - Smarties)	503	22.5	5	67.5	62.5	2.8
Cookies - Bars	Sugar cookies - commercial	477	20	6.7	66.7	36.7	0.7
Breads	Bread - white - homemade with 2% milk	286	1.1	8.6	48.6	2	5.7
Breads	Bread - naan	305	3.2	11.1	57.1	3.2	2.2
Breakfast Cereals	Harvest Crunch - regular - Quaker	464	19.1	10.6	66	25.5	7
Breakfast Cereals	Corn Bran - Quaker	326	5.3	7.9	78.9	21.1	16.1
Cookies - Bars	Granola bar - hard - plain	472	20	12	64	0	5.2
Chocolate Bars	Chocolate. Mars	422	15.5	5.2	72.4	60.3	1.7
Cookies - Bars	Peanut butter sandwich	479	21.4	7.1	64.3	35.7	1.8
Cookies - Bars	Chocolate sandwich	465	20	5	70	40	3
Cookies - Bars	Granola bar - soft - plain	443	17.9	7.1	67.9	0	4.6
Rice - Pasta - Baked Products	Croutons - plain	388	12.5	12.5	75	0	5
Rice - Pasta - Baked Products	Tortilla - wheat (20cm diam)	324	6.1	8.2	55.1	0	3.3
Breads	Bagel - plain (10cm diam)	275	1.4	9.9	53.5	5.6	2.3
Cakes	Angelfood - commercial (25cm diam)	261	0	7.1	57.1	0	1.4
Chocolate Bars	Caramel - chocolate covered (Rolo - Caramilk)	473	21.2	5.8	67.3	63.5	1
Breads	Roll - crusty (kaiser)	293	3.5	10.5	52.6	1.8	2.3
Breads	Bread - pita - white (17cm diam)	275	1.7	8.3	55	1.7	2.2