Canned Fruit Canned fruits have the same calories as fresh ones, but be on the lookout for added syrup. Fruits Fruit contains many nutrients and natural sugars, but most fruits are not calorie dense. Exotic Fruits Tropical and exotic fruits, including kiwi and bananas, are typically low in calories. Potato Products Potatoes are a starchy root vegetable with calories per gram of protein carbs and fat mostly from simple carbohydrates.

Vegetables Vegetables of all kinds are low in calories and high in nutritional value. Fast Food Fast food is very high in calories and low in nutrition compared to home-cooked meals. Pizza Everyone thinks pizza is high in calories and fat, but the ingredients can change that. Cheese A dairy product, cheese has similar nutritional value to milk but higher calorie density. Cream Cheese Cream cheese tends to have high fat content, but low-fat versions have fewer calories. Dairy Products Dairy milk is nutritious, but options like lower calorie almond milk are becoming popular. Sliced Cheese The calories in sliced cheeses like Swiss are usually the same as typical cheeses.

Yogurt Yogurt is a dairy product with calories from protein, natural and added sugars, and fat. Veal Beef and veal contain saturated fat and usually have more calories than poultry and fish. Lunch Meat The calories in cold cuts are mostly protein, but lunch meats often have fat and nitrates. Meat Meat is a primary source of protein and calories, but meats can also be high in fat. Giblets Offal and giblets may be discarded, but parts like hearts are low-calorie and nutritious.

Pork Pork, the meat from pigs, can be high in calories like bacon or lean like tenderloin. Fowl Chicken and other poultry and fowl are recommended as a lean, low-calorie source of protein. Sausage Sausages can be stuffed with any type of meat and therefore vary in calorie density. Game Venison and game meats are a great source of protein with fewer fat calories than beef. Pies Pastries like cakes and pies tend to be calorie-dense to lots of cream, butter, and sugar. Ice Cream Ice cream has low nutritional value because it is calorie dense with a lot of sugar.

Juices Fruit juice has nutrients but is calorie dense, providing energy in the form of sugar. Beverages Since alcohol calories have few nutrients, it’s best to limit intake for a balanced diet. Beer Beer, made from fermented grains, contains calories from both alcohol and carbs. Beverages Non-alcoholic beverages can be non-caloric, like water and tea, or high calorie like cola.