The Best Low Calorie Foods Available in UK Supermarkets

Why Food Choice Matters on a Calorie Deficit

Two people can both eat 1,500 calories per day and have completely different experiences — one constantly hungry and low in energy, the other satisfied and performing well. The difference almost always comes down to food choices. A diet of processed, low-nutrient foods provides the same number of calories as one built around whole foods, but leaves you far hungrier and more likely to give up.

The most effective low-calorie foods share three characteristics: they are high in protein or fibre (or both), they have a high volume relative to their calorie count, and they are genuinely satisfying to eat. The foods below tick all of those boxes and are all widely available and affordable in UK supermarkets.

Best Low-Calorie Protein Foods

Protein is the most important macronutrient for weight loss. It keeps you fuller for longer, has the highest thermic effect (meaning you burn more calories digesting it), and preserves muscle mass during a calorie deficit. The following are the best high-protein, low-calorie options in UK supermarkets:

• Chicken breast (skinless): ~165 kcal and 31 g protein per 100 g. The ultimate lean protein. Available from all major UK supermarkets, usually £5–8 per kg.
• Tinned tuna in spring water: ~100 kcal and 24 g protein per 100 g. Remarkably cheap — Tesco and Aldi sell tins for around 60–70p each.
• Eggs (large, free range): ~78 kcal and 6.3 g protein per egg. Cheap, versatile, and satisfying. Boiled, scrambled, or poached.
• 0% fat Greek yogurt: ~57 kcal and 10 g protein per 100 g. One of the best snacks available. Tesco, Aldi, and Lidl all sell large tubs for around £1.50–2.
• Low-fat cottage cheese: ~80 kcal and 12 g protein per 100 g. Often overlooked but excellent for hitting protein targets.
• Prawns (cooked, peeled): ~90 kcal and 20 g protein per 100 g. Low in fat, high in protein, delicious in salads and stir-fries.
• Turkey breast (lean): ~150 kcal and 30 g protein per 100 g. Slightly cheaper than chicken, equally lean.

Best Low-Calorie Vegetables

Non-starchy vegetables are the backbone of any low-calorie diet. Most contain 20–50 kcal per 100 g, can be eaten in large quantities for almost no calorie cost, and provide essential vitamins, minerals, and fibre. Load your plate with these:

• Spinach: 23 kcal per 100 g. Rich in iron and folate. Perfect for omelettes, smoothies, and curry bases.
• Broccoli: 34 kcal per 100 g. High in fibre and vitamin C. Available fresh or frozen at all UK supermarkets.
• Courgette: 17 kcal per 100 g. Extremely versatile — spiralise as pasta, grill, roast, or add to soups.
• Cucumber: 15 kcal per 100 g. Excellent for snacking and salads.
• Cherry tomatoes: 18 kcal per 100 g. Sweet, portable, and great for adding volume to salads.
• Cauliflower: 25 kcal per 100 g. A brilliant low-carb substitute for rice (blitz in a food processor and microwave for 4 minutes).
• Cabbage (white or green): 25 kcal per 100 g. One of the cheapest vegetables available and surprisingly filling.

Best Low-Calorie Fruit

Fruit is nutritious but can be calorie-dense in large quantities due to its natural sugar content. These choices give the best balance of sweetness, fibre, and low calorie count:

• Strawberries: 32 kcal per 100 g. In season from May to September in the UK; frozen are available year-round.
• Blueberries: 57 kcal per 100 g. High in antioxidants; Tesco and Aldi both sell 150 g punnets for around £1–1.50.
• Raspberries: 52 kcal per 100 g. High in fibre; excellent frozen for smoothies and yogurt toppings.
• Watermelon: 30 kcal per 100 g. Very high water content; extremely filling for minimal calories.
• Grapefruit: 42 kcal per 100 g. Some evidence suggests it supports satiety; a good breakfast addition.

Best Low-Calorie Carbohydrates

Carbohydrates are not the enemy — choosing the right ones makes a significant difference to your hunger levels and energy. Opt for high-fibre, whole-grain versions that digest slowly and keep blood sugar stable:

• Rolled oats: ~370 kcal per 100 g (dry), but a 50 g portion is only 185 kcal and very filling. Available from Aldi and Tesco for under £1 per kg.
• Brown rice: ~350 kcal per 100 g (dry). Slower to digest than white rice, keeping you fuller for longer.
• Wholemeal bread: ~220 kcal per 100 g (roughly 100 kcal per slice). Choose own-brand wholemeal over white for extra fibre.
• Sweet potato: ~90 kcal per 100 g (cooked). Lower glycaemic index than white potato; rich in vitamin A.
• Lentils (cooked): ~116 kcal per 100 g. Excellent combination of protein and complex carbs; brilliant for soups and stews.

Smart Shopping Tips for UK Supermarkets

Building a low-calorie diet on a budget is entirely achievable in the UK. These tips help you get the best value from your weekly shop at Tesco, Aldi, Sainsbury's, or Asda:

Buy frozen. Frozen vegetables and fruit are nutritionally equivalent to fresh and significantly cheaper. Frozen broccoli, peas, mixed veg, spinach (frozen in blocks), and berries are all excellent choices.

Shop own-brand. Tesco, Aldi, Sainsbury's, and Asda all have own-brand versions of key staples — oats, chicken, eggs, yogurt, tinned fish — that are just as nutritious as premium brands at a fraction of the price.

Use our free meal plan generator to create a personalised weekly plan with a ready-made shopping list, estimated weekly cost, and meals tailored to your preferred supermarket.