Nutrition selection

Low calorie foods for performance

Written by NutriDecide Editorial Team Last updated: 2026-06-15

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.

Type: Food pages Focus: Nutrition Goal: Health & performance

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Nutrition selection

Low calorie foods for performance

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Protein Fiber Vitamins Minerals Energy Balance

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Page summary

🍽️

Total foods

100

items analyzed

⭐

Best choice

Haddock, grilled/pan-fried without added fat

💪

Average protein

13,9 g

per 100g

🌿

Average carbs

3,0 g

per 100g

🔥

Average fat

21,8 g

per 100g

Quick assessment

Our analysis

This curated list highlights 100 low-calorie foods that are optimized for performance, focusing on high protein content and minimal carbohydrates and fats. All items are selected based on data from public food databases, primarily aligned with a performance nutrition angle, helping active individuals make smarter dietary decisions.

By comparing calories, protein, carbs, and fats per 100g serving, you can identify foods that support muscle repair, fat loss, or overall health without exceeding your calorie goals.

👍 Positive points

✅ List with 100 foods; Haddock, grilled/pan-fried without added fat ranks among the top picks.
✅ Leader in Calories: Beef on skewer, raw (80 kcal per 100 g).
✅ High-protein flagged options: Beef on skewer, raw.

⚠️ Points to watch

⚠️ Large list — compare portions and context, not just table rank.
⚠️ Beef on skewer, raw packs more calories (80 kcal per 100 g) — watch portions.
⚠️ Filters and the sports performance angle define who enters the list — read the table in that lens.

Full analysis

What this list shows

This curated list highlights 100 low-calorie foods that are optimized for sports sports performance, focusing on high Protein content and minimal carbohydrates and fats. All items are selected based on data from public food databases, primarily aligned with a sports sports performance nutrition angle, helping active individuals make smarter dietary decisions.

By comparing Calories, Protein, Carbs, and fats per 100g serving, you can identify foods that support muscle repair, Fat loss, or overall general health without exceeding your calorie goals.

Top picks and why they rank well

Among the standout foods, Haddock, grilled or pan-fried without added Fat scores exceptionally high with about 85 Calories and 20g of Protein per 100g, making it ideal for high-sports sports performance diets that prioritize lean, nutrient-dense Protein sources. Similarly, Beef on skewer, raw also boasts 80 Calories and 20g of Protein, supporting muscle recovery while keeping Carbs and fats low.

Squid, frozen, raw and Baby squid also feature around 80 Calories with high Protein (~16-17g), plus important micronutrients like vitamin A and B12, making them excellent for nutrient-dense, sports sports performance-focused eating.

Foods like Meat, goat, baby goat, raw and various shellfish (mussels, scallops) are similarly nutrient-rich with high Protein-to-calorie ratios, supporting active lifestyles and muscle synthesis.

These foods stand out because they combine low calorie counts with high Protein density, essential for supporting sports sports performance goals without excess energy intake.

How to choose foods based on your goal

If your primary goal is weight loss, focus on items like haddock or squid, which provide maximum Protein with minimal Calories and Carbs, helping you maintain a calorie deficit while preserving muscle mass. For muscle gain, foods like beef skewers and goat meat offer slightly higher nutrient and caloric density necessary for recovery and hypertrophy.

For general nutrition general health and continuous sports sports performance, include nutrient-dense options like baby squid and select shellfish, which supply vitamins A and B12 alongside macro nutrients, supporting immune function and energy metabolism.

Common mistakes when using this list

Ignoring serving sizes: Macros are based on 100g portions. Adjust macros to your actual portion to avoid overestimating intake.
Focusing solely on Calories: Prioritize foods with high Protein and nutrient density rather than Calories alone to support training needs effectively.
Overlooking micronutrients: Despite similar calorie counts, foods vary greatly in key vitamins and minerals, which are vital for sports sports performance and recovery.
Disregarding preparation methods: The data reflects foods prepared without added fats or salt. Cooking techniques can alter macro and micronutrient profiles.

Practical next step for the reader

Begin incorporating high-Protein, low-calorie options like haddock, squid, or beef skewers into your meals. Use the detailed nutrient data to balance your daily intake based on your training goals—whether to build muscle, lose Fat, or sustain overall sports sports performance. Remember, this list offers a solid foundation, but tailored advice from a general healthcare professional or registered dietitian is recommended for personalized nutrition strategies.

Data sources on this page

Editorial policy

Trusted references

How to interpret this page

🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.

💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.

🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.

🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.

Tip: combine the table with your goal — weight loss, muscle gain, low carb, endurance, or general health. The score helps compare options on this page; it does not replace medical or sports-nutrition advice.

Nutrition facts (per 100g)

The data shown is filtered to match this page’s topic.

The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.

Food	Calories	Protein	Carbs	Fat	Fiber	Score
🍽️ Beef on skewer, raw	80,0	20,0	0,0	—	0,0	6/10
🍽️ Meat, goat, baby goat, raw (average of several samples), Brazil	80,0	17,5	0,0	1,2	0,0	5/10
🍽️ Squid, frozen, raw	80,0	17,0	0,0	1,3	0,0	5/10
🍽️ Squid, roasted	80,0	16,6	0,5	1,3	—	5/10
🍽️ Baby squid	80,0	16,2	0,7	1,4	0,0	5/10
🍽️ Rooster	80,0	15,8	0,0	1,9	0,0	5/10
🍽️ Crustacean, lobster, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt	80,0	15,6	0,9	1,6	0,5	5/10
🍽️ Crustacean, shrimp, shelled, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt	80,0	14,6	0,8	2,1	0,5	5/10
🍽️ White fish with shallots, mussels and white wine sauce, prepacked	80,0	11,5	2,2	—	—	4/10
🍽️ Whitebait	80,0	11,4	1,8	3,0	0,0	4/10
🍽️ Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrots, with meat broth, with onion, without oil, with salt	80,0	10,7	3,9	2,4	1,9	4/10
🍽️ Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrot, with chicken broth, with onion, without oil, unsalted	80,0	10,7	3,9	2,4	1,9	4/10
🍽️ Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrots, with meat broth, with onion, without oil, unsalted	80,0	10,7	3,9	2,4	1,9	4/10
🍽️ Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrot, with chicken broth, with onion, without oil, with salt	80,0	10,7	3,9	2,4	1,9	4/10
🍽️ Baby food - whitefish (saltwater) and taro, with chicken broth, with onion, without oil, unsalted	80,0	8,8	6,1	2,3	1,1	4/10
🍽️ Baby food - whitefish (saltwater) and taro, with chicken broth, with onion, without oil, with salt	80,0	8,7	6,1	2,3	1,1	4/10
🍽️ Baby food - whitefish (saltwater) and taro, with fish broth, with onion, without oil, unsalted	80,0	8,7	6,1	2,3	1,1	4/10
🍽️ Baby food - whitefish (saltwater) and taro, with fish broth, with onion, without oil, with salt	80,0	8,6	6,1	2,3	1,1	4/10
🍽️ Quark, plain or with fruits (average)	80,0	7,0	6,3	82,4	0,0	3/10
🍽️ Baby food - pinto bean, egg and pasta, with chicken broth, with onion, without oil, unsalted	80,0	5,3	7,7	3,1	2,7	3/10
🍽️ Baby food - pinto bean, egg and pasta, with chicken broth, with onion, without oil, with salt	80,0	5,3	7,7	3,1	2,7	3/10
🍽️ Cabbage roll, with white rice and meat beef, with tomato sauce (sugo sauce), with salt, Brazil [white cabbage, white rice, ground meat beef (chuck), tomato sauce, with soy oil, onion and garlic, with salt]	80,0	5,1	7,8	3,1	1,4	3/10
🍽️ Quark or dairy specialty, with fruits, 0% fat, with sugar(s)	80,3	7,4	12,8	—	0,0	2/10
🍽️ Clam, raw	80,5	11,5	2,7	81,1	0,0	4/10
🍽️ Lemon sole, raw	80,6	17,0	—	80,0	0,0	4/10
🍽️ Garden peas, boiled/cooked in water	80,7	6,4	9,9	77,4	4,8	4/10
🍽️ Ling, raw	80,8	19,2	—	79,3	0,0	5/10
🍽️ Common dab, raw	80,8	18,3	—	79,7	0,0	5/10
🍽️ Brazilian cheese, minas, 0% fat, Brazil	81,0	16,9	3,2	0,1	0,0	5/10
🍽️ Fish, saltwater, cod, salted, desalted, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt	81,0	16,7	0,8	1,2	0,5	5/10
🍽️ Crustacean, shrimp, shelled, cooked, with tomato sauce (tomato, with oil, onion and garlic), unsalted	81,0	14,7	0,8	2,1	0,5	5/10
🍽️ Tripe, veal, raw	81,0	14,6	0,0	2,5	0,0	5/10
🍽️ Lung, pork, raw	81,0	14,1	0,0	2,7	0,0	5/10
🍽️ Stuffed eggplant, with ground meat beef, with salt (grilled eggplant, with meat beef - knucle ground, braised, with tomato sauce (tomato, with oil, onion and garlic), with salt)	81,0	8,8	1,9	4,2	2,3	4/10
🍽️ Beef chilli, with beans, with salt (ground beef (knucle), pinto, crawberry and common beans, tomato, bell pepper, with black pepper, with oil, onion and garlic, with salt)	81,0	7,9	5,7	3,0	5,8	4/10
🍽️ Soup/cream, cambotian pumpkin, with chicken, without salt (cabotian pumpkin, breast chicken, white sauce (wheat flour, butter and milk), vegetable broth, parsley and chives, black pepper, with soy oil, onion and garlic, without salt)	81,0	6,2	6,0	3,5	1,1	3/10
🍽️ Soup/cream, cambotian pumpkin, with chicken, with salt (cabotian pumpkin, breast chicken, white sauce (wheat flour, butter and milk), vegetable broth, parsley and chives, black pepper, with soy oil, onion and garlic, with salt)	81,0	6,2	6,0	3,5	1,1	3/10
🍽️ Nuoc mam sauce or fish sauce, prepacked	81,2	9,3	10,9	—	0,2	3/10
🍽️ Garden peas, raw	81,2	5,4	11,4	78,9	5,1	3/10
🍽️ Pouting, raw	81,3	19,7	0,0	78,9	0,0	6/10
🍽️ Alaska pollock, smoked	81,3	18,3	0,0	—	0,0	5/10
🍽️ American or Canadian sea scallop, without coral, raw	81,3	17,3	1,8	78,7	0,0	5/10
🍽️ Tripe, beef, raw	81,5	12,1	0,0	84,2	0,0	4/10
🍽️ White fish with Parisian-style sauce (mushrooms sauce), prepacked	81,5	9,0	3,0	84,2	1,0	4/10
🍽️ Cod, raw	82,0	18,2	—	1,0	—	5/10
🍽️ Meat, frog, thigh and back, raw, Brazil	82,0	18,1	0,0	1,1	0,0	5/10
🍽️ Crustacean, shrimp, unshelled, cooked, drained, without oil, without, salt, Brazil	82,0	17,7	0,0	1,3	0,0	5/10
🍽️ European plaice, raw	82,0	17,6	0,0	1,2	0,0	5/10
🍽️ common prawn	82,0	17,6	1,5	0,6	0,0	5/10
🍽️ Shrimp, frozen, raw	82,0	17,6	1,5	0,6	0,0	5/10

Vitamins and minerals

Showing top foods: 12 / 100

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Food

Beef on skewer, raw

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Meat, goat, baby goat, raw (average of several samples), Brazil

Minerals

Calcium 6,9

Iron 0,4

Magnesium 19,7

Phosphorus 173,0

Potassium 279,0

Sodium 69,1

Zinc 3,5

Vitamins

Vitamin A 0,0

Vitamin C 0,0

Vitamin D —

Vitamin E 0,1

Vitamin K —

Vitamin B1 0,1

Vitamin B2 0,4

Vitamin B3 3,3

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 1,0

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Food

Squid, frozen, raw

Minerals

Calcium 78,0

Iron 1,7

Magnesium 36,0

Phosphorus 185,0

Potassium 93,0

Sodium 425,0

Zinc 1,2

Vitamins

Vitamin A 70,0

Vitamin C 0,0

Vitamin D —

Vitamin E 2,7

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Squid, roasted

Minerals

Calcium 17,6

Iron 1,6

Magnesium 32,3

Phosphorus 209,9

Potassium 83,2

Sodium 247,6

Zinc —

Vitamins

Vitamin A 63,0

Vitamin C —

Vitamin D —

Vitamin E 2,2

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

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Food

Baby squid

Minerals

Calcium 144,0

Iron 0,3

Magnesium 37,8

Phosphorus 190,0

Potassium 280,0

Sodium 110,0

Zinc 1,1

Vitamins

Vitamin A 77,0

Vitamin C 0,0

Vitamin D —

Vitamin E 2,7

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Rooster

Minerals

Calcium 33,6

Iron 1,0

Magnesium 42,1

Phosphorus 260,0

Potassium 250,0

Sodium 150,0

Zinc 0,4

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Crustacean, lobster, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt

Minerals

Calcium 35,2

Iron 0,4

Magnesium 29,7

Phosphorus 126,0

Potassium 168,0

Sodium 377,0

Zinc 1,5

Vitamins

Vitamin A —

Vitamin C 5,1

Vitamin D 0,0

Vitamin E 0,2

Vitamin K —

Vitamin B1 0,0

Vitamin B2 0,0

Vitamin B3 2,5

Vitamin B5 —

Vitamin B6 0,1

Vitamin B12 2,1

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Food

Crustacean, shrimp, shelled, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt

Minerals

Calcium 69,0

Iron 1,9

Magnesium 17,2

Phosphorus 204,0

Potassium 136,0

Sodium 532,0

Zinc 1,0

Vitamins

Vitamin A 13,6

Vitamin C 4,0

Vitamin D 0,1

Vitamin E 1,4

Vitamin K —

Vitamin B1 0,0

Vitamin B2 0,0

Vitamin B3 0,8

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 1,2

🍽️

Food

White fish with shallots, mussels and white wine sauce, prepacked

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Whitebait

Minerals

Calcium 2250,0

Iron 1,0

Magnesium 56,0

Phosphorus 0,0

Potassium 325,0

Sodium 117,0

Zinc 0,6

Vitamins

Vitamin A 28,0

Vitamin C 0,0

Vitamin D 8,0

Vitamin E 0,0

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrots, with meat broth, with onion, without oil, with salt

Minerals

Calcium 10,6

Iron 1,1

Magnesium 14,6

Phosphorus 79,2

Potassium 201,0

Sodium 120,0

Zinc 2,2

Vitamins

Vitamin A 73,0

Vitamin C 1,4

Vitamin D 0,1

Vitamin E 1,4

Vitamin K —

Vitamin B1 0,0

Vitamin B2 —

Vitamin B3 0,8

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 0,4

🍽️

Food

Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrot, with chicken broth, with onion, without oil, unsalted

Minerals

Calcium 10,5

Iron 1,0

Magnesium 14,7

Phosphorus 79,8

Potassium 201,0

Sodium 20,3

Zinc 2,1

Vitamins

Vitamin A 72,9

Vitamin C 1,4

Vitamin D 0,1

Vitamin E 1,4

Vitamin K —

Vitamin B1 0,0

Vitamin B2 0,0

Vitamin B3 0,8

Vitamin B5 —

Vitamin B6 0,0

Vitamin B12 0,4

Analysis

💪

Protein

High

🌾

Carbs

Low

🥑

Fat

🔥

Calories

Low

🏆

Summary

Decide better

Frequently asked questions

What is the Low calorie foods for performance list for?

It groups 100 filtered foods; Haddock, grilled/pan-fried without added fat is a standout for the sports performance angle.

Where to start in the table?

Start with Beef on skewer, raw, Meat, goat, baby goat, raw (average of several samples), Brazil, Squid, frozen, raw and compare protein, fiber and calories per 100 g.

How to read the list numbers?

All values are per 100 g. Mentally adjust for the portion you actually eat.

Are values per serving or per 100 g?

On this page, unless noted otherwise, main macros are per 100 g.

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Low calorie foods for performance

Low calorie foods for performance

Page summary

Quick assessment

👍 Positive points

⚠️ Points to watch

Full analysis

What this list shows

Top picks and why they rank well

How to choose foods based on your goal

Common mistakes when using this list

Practical next step for the reader

Data sources on this page

Trusted references

How to interpret this page

Nutrition facts (per 100g)

Vitamins and minerals

Beef on skewer, raw

Minerals

Vitamins

Meat, goat, baby goat, raw (average of several samples), Brazil

Minerals

Vitamins

Squid, frozen, raw

Minerals

Vitamins

Squid, roasted

Minerals

Vitamins

Baby squid

Minerals

Vitamins

Rooster

Minerals

Vitamins

Crustacean, lobster, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt

Minerals

Vitamins

Crustacean, shrimp, shelled, cooked, with tomato sauce (tomato, with oil, onion and garlic), with salt

Minerals

Vitamins

White fish with shallots, mussels and white wine sauce, prepacked

Minerals

Vitamins

Whitebait

Minerals

Vitamins

Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrots, with meat broth, with onion, without oil, with salt

Minerals

Vitamins

Baby food - meat beef (shin), pinto bean, potato, pumpkin and carrot, with chicken broth, with onion, without oil, unsalted

Minerals

Vitamins

Analysis

Frequently asked questions

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Balanced eating guide

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