37 High Energy, Low-Calorie Foods

High Energy and low-calorie foods allow you to live a happy and healthy life. In our active and stressful lives, we struggle to maintain a healthy diet that controls the energy levels we need. Many a time we attempt to follow weight loss programs that result in fatigue or constant feelings of depression. The reason for that is that we’re eating foods that aid weight loss but don’t provide us the energy we need.

Different food types and research conducted by health experts guide us in different directions. Highly active people especially struggle to maintain their busy lives and grapple with finding the correct foods. Many high-energy foods tend to increase your weight and impact your system negatively. Most people also feel that healthy foods can be significantly expensive, hence people tend to cheaper meals that only provide a boost of energy for a short time. 

Individuals realized by eating high energy foods they quickly pick up additional kilos in a short time. Meaning even if we eat small high energy foods, the weight increases significantly. The original high energy foods included significant unnatural ingredients that impacted negatively on our bodies. Recently we commenced focusing on fresh and natural products only. 

The role of protein in a high energy diet 

High energy diets normally focus their fundamentals on the inclusion of the protein component. Research displayed that the recent increase of protein-specific diets evolved out of the need to feel full. In the past, we followed diets that allowed us to lose weight quickly, but we feel hungry most of the day. 

Researchers still aim to find the balance of consuming the correct quantity of protein to feel satisfied and not become hungry during the day (9).  Another debate still relates to the relationship as discussed before regarding consuming lower energy density meals instead of high energy meal options. 

Research showed that higher energy density meals create a weight increase problem. Although scientists recommended the consumption of low energy density foods to reduce weight, the impacts still need additional explanation. 

Following a low energy density diet may not present the healthiest choice, especially if you struggle with fatigue. For this reason, the assumption to make use of low energy diets lost its popularity and people asked questions (10).  

The protein snack frenzy created an environment where people who wanted to live healthy thought it presented the miracle we looked for. Unfortunately, after a while, we realized that protein snacks, if not combined with exercises, increases your weight. 

Because of the need, many dieticians recommended a list of high energy, low-calorie foods one can easily make. Most of the food types contain some level of protein. The list discussed further in the article allows for significant insight into natural products. 

The food types vary between fruits, vegetables, nuts, white and red meats. It stays critical to plan your meals properly and focus on the areas you struggle the most. If you a person who feels tired all the time, the use of broccoli, for example, increases your energy levels. 

Before we deep dive into the food types, let us see the meaning of low-calorie foods. 

What are low-calorie foods? 

The need for weight loss aligns with a person’s individual needs and depends on different factors for example activity preferences, gender, and age. Most men require 1200 to 1600 calories daily and women need a maximum of 1200 per day (1).  

To reach a balance between high energy and low-calorie foods, one needs to identify food types that carry lesser energies. Researchers showed that low energy food intake allows people to keep a healthy diet and maintain their kilo’s. 

Your traditional diet foods offered low energy concentrations for example foods that absorb water quickly, namely rice, soups, fruits, and vegetables. Scientists showed that fiber also decreases energy concentration in food types. The foods mentioned present the typical meal types one normally would consume when following a diet. 

High energy food types include cheese, peanuts or biscuits for example and contain high-fat levels (2).  We want to increase our energy levels but consume low-calorie foods. The following few paragraphs aim to describe the food types a person can use to increase the energy quantities. 

Types of high energy, low-calorie foods

The following 37 high energy, low-calorie foods allow an individual to maintain a healthy diet and high energy levels. In the event you prefer to follow a vegetarian diet, diverse food types allow you to live healthily (3). 

1) Tempeh offers over 20g of protein and contains about 192 calories per 100g meal. 

2) Cooked black beans present 132 calories of protein if you use a 100g portion meal. It also offers about 8.8g of protein. 

3) An excellent high-energy low-calorie option relates to raw oat bran presentable of 246 calories if you eat a 100-gram meal. It also presents 17g of protein.

4) Cottage cheese contains an average of 98 calories consisting of 11g protein. The cottage offers a great option for vegetarians and easily usable in salads or preparing healthy snacks (4). 

5) Tuna stays one of the most popular meals in the event you need some energy to keep the activity levels high. The meal presents 20g of protein and only carries 100 calories per 100g. 

6) Another fish option relates to Salmon that provides a fulfilling option and easily available to use as part of a salad, breakfast or snack meal. A 100g meal portion offers an average of 25g of protein and only includes an average of 200 calories. Salmon stays an excellent opportunity to stay healthy and energetic. 

7) Lentils present a wonderful option for individuals who prefer vegetarian meals. The food type allows for a significant increase in energy without gaining additional weight. If you cook a 100g of lentils, it carries only 116 calories but provides a person with 10g protein. 

8) Turkey offers a wonderful meal option at all times of the year. The meat-type allows for easy cooking and suitable as part of warm or cold meals. Turkey offers 22g protein and contains only 157 calories. 

9)  Eggs offer an excellent breakfast, afternoon and evening option. Eggs allow for a significant protein intake but with little calorie levels. A portion of 100g chicken egg contains 13g protein and only presents 155 calories.  

10) Cooked chicken breast presentable of a 100g meal size contains 30g of protein and an average of 155 calories (5). Chicken offers a multi-option cooking meal easily used during the preparation of salads, lunch and evening meals. 

11) Another popular high energy, low-calorie food relates to tofu. A tofu meal size of 85g presents 45 calories, 7g of protein and only 1.5g of fat. The food type also contains significant amino acids the body needs to maintain cell growth. 

12) High-fiber whole-grain bread or cereals assist with to keep your blood sugar even and maintain a suitable amount of energy. Some examples of high energy low-calorie food meals include bran flakes or cereal. The food type presents 5g fiber per serving, containing less than 5g of sugar per meal (6).

13) If a person struggles to maintain energy throughout the day, the use of it stays a preferred choice. Almonds comprise magnesium, manganese, fiber and Vitamin E. It offers an excellent choice to combine with salads, Greek yogurt or to eat as a snack. It offers a high protein option and contains only 161 calories per 6g (7). 

14) Greek yogurt offers an excellent breakfast or midday option to brighten your day. The food type allows for many nutrients and maintenance of a low-calorie diet. A 170g container present 17g of protein and only 100 calories. 

15) Broccoli presents an excellent vegetable meal especially for individuals who struggle with low blood pressure or fatigue. The food type presents high Vitamin C levels, Vitamin K, fiber and potassium. One cup of broccoli gives a person 3g of protein and only 30 calories. Broccoli offers an easily prepared afternoon or evening meal. 

16) Lean beef offers a high vitamin B12 level with a significant amount of nutrients and iron. The food type allows for an extensive increase in energy levels. An 85g meal portion only carries 184 calories and a low-fat percentage. 

17) Quinoa became a popular meal as part of a diverse breakfast or snack meal. The food type offers high fiber, minerals, and vitamin levels. One cup of cooked quinoa only contains 220 calories with less than 8g of protein. 

18) Pumpkin seeds became a popular snack or meal option that contain iron, magnesium, and zinc. The food type added to salads or eat as a snack allows for a quick rise in energy levels. It carries a protein content of 5g and 125 calories. 

19) Peanuts contain high levels of magnesium, fiber, and protein. A 7g portion size consists of 159 calories. 

20) Apple slices with added natural peanut butter allow an individual to keep full without experiencing weight increase. Natural peanut butter contains a protein that helps with the generation of energy resources. Eating a small apple with 32g of peanut butter only contains 267 calories (8). 

21) A combination of bananas, cashew butter and almond creates a high protein snack or lunch meal for the health-driven person. One small banana and 2 tablespoons of almond butter allow for a high energy meal that only contains 280 calories.  

22) Using kale offers a healthy but high energy snack containing diverse minerals and vitamins. Baked kale pieces in an oven over 20 minutes provide healthy chips for use throughout the day. A kale portion of 28g contains about 122 calories. 

23) Sardines contain traces of protein, vitamin B12, iron, vitamin D and calcium. The food type also presents sources of omega-3 fatty acids. If combined with salads, it presents a high energy food that only contains 151 calories. 

24) One always craves for something to keep the energies high and strawberries allow for a healthy sweet snack option. Added coconut cream allows for additional flavor to increase the tastiness of your meal. One cup of sliced strawberries added with 2 tablespoons of fresh coconut cream contains an average of 218 calories. 

25) Chia seeds contain fiber, protein, magnesium, and calcium that allows for an easy to prepare breakfast meal or snack. Combine chia with nut milk and honey to create an excellent taste. Added berries or coconut makes the meal presentable and great to eat. A 240 ml cup of chia seeds with balanced added flavors present a 400 calories meal.  

26) Shrimp presents a high energy seafood meal if you prefer the unique taste. The meal can cause increased energies but requires proper storage. Combine shrimp with low-fat cheese to create a tasty meal. 

27) Chocolate milk offers a quick high energy low-calorie opportunity. Remember to make use of the non-fat or low-fat milk options to keep the calories low. Also, purchase the sugar chocolate mix or dark chocolate option. Cocoa also allows for an alternative to adding to your low-fat milk. 

28) Hummus Dippers combined with carrots, snow peas and celery allow for high energy, low-calorie snack. It permits an easily prepared meal if you at work or the gym. Mix ½ cup of vegetables with 1/3 hummus which allows for 6.7g protein. 

29) Protein Bites offer an opportunity to prepare a quick and healthy energy snack. Combine 1 ½ tablespoon of nut butter with 3 tablespoons of oats, ½ tablespoon of dark chocolate chips and ½ tablespoon of honey. It offers a great meal to increase your fiber levels. The meal contains 8g of protein. 

30) Garlic Edamame allows for the wholesome and tasty low-calorie meal and ready in a few minutes. Fry edamame with added garlic, honey and preferred spices to make it a tasteful meal. The meal contains an average of 10g protein and 150 calories. 

31) Homely made high energy bars allow a person to easily prepare a snack one needs during the day. Combine oats, flax seed powder, nuts, nut butter and seeds with matcha powder. The meal portion allows for an average of 7g protein and 200 calories. 

32) Berries for example raspberries, blackberries and strawberries contain high levels of minerals and vitamins. The berries reduce feelings of hunger and contain high fiber levels. A 148g of berries only contain an average of 84 calories and 4g of fiber.  

33) Chickpeas offer a high-fiber meal option that also contains high protein levels. Adding chickpeas to your salads or main meals provide a high-energy opportunity to weight watchers. The consumption of ½ cup of chickpeas contains a calorie number of 134. The food type also assists with increased folate and manganese quantities. 

34) Couscous offers a grain option that contains high levels of fiber and manganese. The meal option allows for an easy prepared option to include in your vegetarian or non-vegetarian food types. One cup of couscous normally contains 176 calories per meal. 

35) Pork Tenderloin provides a lean fat meal but with a low-calorie option. If you need to increase your energy levels, vitamin B and protein provide the food types you need. One can easily use pork during all times of the day. Pork presents an easy to make a meal and easily accessible at the shopping markets. An 86g portion normally presents 122 calories. 

36) Cod presents a white fish meal that contains limited calories and also comprises vitamin B 12, selenium, omega-3 fatty acids and iodine. A meal size of 86g gives you 70 calories. Fish meals allow a person to maintain weight numbers significantly. Fish provides an option for inclusion as a main or lunch meal. 

37) Spinach comprises vitamins A and C that allows one to increase energy levels while living healthily. It presents an excellent green leaf option and easily available at the shops. Combine spinach with other protein food types and allow for a wonderfully prepared meal. One cup of spinach contains a quantity of 7 calories.

Final Words 

In summary, we discussed the research and debates that guided the need for maintaining high energy, low-calorie diet, and the relevant foods. Besides the fruits and vegetables listed, a significant portion of the food types contains a protein that allows us to increase our energy levels. 

Our high-maintenance lifestyles require us to revert to healthy food types that increase but also maintain our performance levels. In the past, we consumed high energy foods that assisted us with short-term support but also increased our weight. As a result, the continuous use of high-energy food types impacted on our ability to stay healthy. Especially long day office workers realized that high-energy-density foods significantly increases a person’s ability to maintain weight. 

Besides the struggle to keep the kilo’s from rising to unhealthy numbers, the high energy foods contained significant sugar levels. These sugar quantities allowed us to experience a quick energy rush and then after a few minutes, we feel tired again. People, therefore, stopped to rely on sugar-induced foods to stay energetic. 


  1. https://www.livestrong.com/article/296692-low-calorie-diet-for-high-energy/
  2. https://www.nutrition.org.uk/healthyliving/fuller/
  3. https://www.livestrong.com/article/243833-a-list-of-low-calorie-high-protein-foods/
  4. https://food.ndtv.com/food-drinks/low-calorie-high-protein-foods-10-foods-to-add-to-your-weight-loss-diet-2023459
  5. https://www.healthline.com/nutrition/lean-protein-foods#section4
  6. https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast
  7. https://www.healthline.com/nutrition/20-delicious-high-protein-foods#section2
  8. https://www.healthline.com/nutrition/low-calorie-snacks#section2
  9. https://www.elsevier.com/about/press-releases/research-and-journals/increased-protein-consumption-linked-to-feelings-of-fullness-new-study
  10. https://www.elsevier.com/about/press-releases/research-and-journals/strong-and-consistent-evidence-supports-low-energy-density-diets-for-weight-loss

We will be happy to hear your thoughts

Leave a reply