Foods for Weight Loss
Common foods ranked by weight-loss compatibility based on calorie density, protein density, and fiber content. Click any food for portion guidance and cut-phase strategy. Useful for anyone running a calorie deficit and trying to stay satisfied with the food they\'re eating.
Excellent — ideal cut-phase foods
Coffee
1 kcal/100g · 15.0g protein/100kcal
Green Tea
1 kcal/100g · 25.0g protein/100kcal
Spinach
23 kcal/100g · 12.9g protein/100kcal
Bell Pepper
31 kcal/100g · 3.2g protein/100kcal
Strawberries
32 kcal/100g · 2.0g protein/100kcal
Broccoli
34 kcal/100g · 8.4g protein/100kcal
Apple
52 kcal/100g · 0.5g protein/100kcal
Blueberries
57 kcal/100g · 1.3g protein/100kcal
Greek Yoghurt
59 kcal/100g · 16.9g protein/100kcal
Yoghurt with Fruit
66 kcal/100g · 13.6g protein/100kcal
Oatmeal
71 kcal/100g · 3.6g protein/100kcal
Cottage Cheese
72 kcal/100g · 17.3g protein/100kcal
Salad
73 kcal/100g · 2.1g protein/100kcal
Pho
74 kcal/100g · 8.0g protein/100kcal
Tofu
76 kcal/100g · 10.5g protein/100kcal
Sweet Potato
87 kcal/100g · 2.3g protein/100kcal
Shrimp
100 kcal/100g · 23.9g protein/100kcal
Cod
105 kcal/100g · 21.8g protein/100kcal
Tuna
116 kcal/100g · 22.0g protein/100kcal
Tilapia
128 kcal/100g · 20.7g protein/100kcal
Turkey Breast
135 kcal/100g · 22.2g protein/100kcal
Chicken Breast
165 kcal/100g · 18.8g protein/100kcal
Protein Shake
400 kcal/100g · 20.0g protein/100kcal
Good — fits well in calorie targets
Moderate — measured portions
Cucumber
15 kcal/100g
Watermelon
30 kcal/100g
Coca-Cola
39 kcal/100g
Onion
40 kcal/100g
Carrot
41 kcal/100g
Beer
43 kcal/100g
Orange
47 kcal/100g
Apple Juice
47 kcal/100g
Pineapple
50 kcal/100g
Mango
60 kcal/100g
Grapes
69 kcal/100g
Noodles
70 kcal/100g
Corn
78 kcal/100g
Wine
84 kcal/100g
Banana
89 kcal/100g
Sushi Roll
94 kcal/100g
Idli
98 kcal/100g
Potato
110 kcal/100g
Quinoa
120 kcal/100g
Dal Makhani
128 kcal/100g
Rice
130 kcal/100g
Spaghetti Bolognese
132 kcal/100g
Subway Sandwich
138 kcal/100g
Pasta
158 kcal/100g
Avocado
160 kcal/100g
Pad See Ew
163 kcal/100g
Chickpeas
164 kcal/100g
Salmon Sashimi
173 kcal/100g
Sandwich
175 kcal/100g
Chicken Tikka Masala
176 kcal/100g
Curry
176 kcal/100g
Taco
180 kcal/100g
Pad Thai
188 kcal/100g
Biryani
188 kcal/100g
Fried Rice
190 kcal/100g
Beef
196 kcal/100g
Portion-controlled — weigh, don\'t eyeball
Macaroni and Cheese
200 kcal/100g
Pork Chop
204 kcal/100g
Salmon
206 kcal/100g
Ice Cream
208 kcal/100g
Pancakes
224 kcal/100g
Avocado Toast
227 kcal/100g
Burger
227 kcal/100g
Aloo Paratha
242 kcal/100g
French Toast
246 kcal/100g
Big Mac
251 kcal/100g
Dosa
260 kcal/100g
Samosa
260 kcal/100g
Paneer
264 kcal/100g
Pizza
266 kcal/100g
Pizza Slice
266 kcal/100g
Bread
268 kcal/100g
Dates
275 kcal/100g
Naan
289 kcal/100g
Roti
300 kcal/100g
Sausage
312 kcal/100g
French Fries
313 kcal/100g
Banana Bread
333 kcal/100g
Treats — occasional inclusion
Oats
390 kcal/100g
Cheese
404 kcal/100g
Donut
414 kcal/100g
Chocolate Chip Cookie
500 kcal/100g
Bacon
538 kcal/100g
Cashews
561 kcal/100g
Peanuts
575 kcal/100g
Almonds
586 kcal/100g
Peanut Butter
588 kcal/100g
Dark Chocolate
600 kcal/100g
Walnuts
661 kcal/100g
Butter
720 kcal/100g
Olive Oil
889 kcal/100g
The cut-phase fundamentals
- Set a sustainable deficit. 15–25% below TDEE; ≤1% of body weight per week (Helms 2014 JISSN).
- Hit your protein floor. 1.6 g/kg minimum (Morton 2018); 1.8–2.2 g/kg during cuts.
- Prioritise low calorie density. Volume per calorie = satiety per calorie.
- Recalculate every 5–10 lbs. Your maintenance drops as you lose weight.
Use the Calorie Deficit Calculator to set your daily target, or browse all weight-loss calculators (11 tools including TDEE, macros, body fat, lean mass, and timeline projection).
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