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
Dried fruits and nuts have high calories, but are very nutritious when eaten in moderation | Source
Most beans are high calorie but are good sources of fiber and Vitamins
Most beans are high calorie but are good sources of fiber and Vitamins | Source
Source
Source
Source

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


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

More by this Author


Comments 2 comments

dietcook profile image

dietcook 19 months ago from St. Paul. MN

These foods may be low in fat but not low in carbohydrates, as well in calories. They do cause weight gain and insulin spikes.


Kristen Howe profile image

Kristen Howe 15 months ago from Northeast Ohio

Excellent hub, John. Great list of foods that are high calorie and low fat, which can be good for you. Voted up for useful!

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working