Curated Nutrition Collection
Low-Calorie Breakfast Foods
A low-calorie breakfast sets the hormonal tone for your day. Emphasizing lean protein and viscous soluble fiber prevents mid-morning energy crashes and hunger spikes.
Inclusion Methodology: Breakfast-appropriate whole foods and staples providing substantial morning volume with controlled energy density.
Showing 37 items • Click columns to sort
| Food Item | Calories / 100g | Protein ↓ | Carbs | Fat | Fiber | Action |
|---|---|---|---|---|---|---|
| Turkey Breastmeat protein | 135 kcal | 30g | 0g | 1g | 0g | Details → |
| Tunameat protein | 132 kcal | 28.2g | 0g | 1g | 0g | Details → |
| Shrimpmeat protein | 99 kcal | 24g | 0.2g | 0.3g | 0g | Details → |
| Eggmeat protein | 143 kcal | 12.6g | 0.7g | 9.5g | 0g | Details → |
| Cottage Cheese (2%)dairy | 98 kcal | 11g | 4.7g | 2.6g | 0g | Details → |
| Egg Whitemeat protein | 52 kcal | 10.9g | 0.7g | 0.2g | 0g | Details → |
| Greek Yogurt (0%)dairy | 59 kcal | 10.2g | 3.6g | 0.4g | 0g | Details → |
| Lentils (Cooked)vegetables | 116 kcal | 9g | 20.1g | 0.4g | 7.9g | Details → |
| Black Beans (Cooked)vegetables | 132 kcal | 8.9g | 23.7g | 0.5g | 8.7g | Details → |
| Tofu (Firm)meat protein | 76 kcal | 8.1g | 1.9g | 4.8g | 0.3g | Details → |
| Pasta (Cooked)grains | 131 kcal | 5.2g | 25g | 1.1g | 1.8g | Details → |
| Quinoa (Cooked)grains | 120 kcal | 4.4g | 21.3g | 1.9g | 2.8g | Details → |
| Spinachvegetables | 23 kcal | 2.9g | 3.6g | 0.4g | 2.2g | Details → |
| Broccolivegetables | 34 kcal | 2.8g | 6.6g | 0.4g | 2.6g | Details → |
| White Rice (Cooked)grains | 130 kcal | 2.7g | 28.2g | 0.3g | 0.4g | Details → |
| Brown Rice (Cooked)grains | 112 kcal | 2.6g | 23.5g | 0.9g | 1.6g | Details → |
| Asparagusvegetables | 20 kcal | 2.2g | 3.9g | 0.1g | 2.1g | Details → |
| White Potato (Baked)grains | 77 kcal | 2g | 17.5g | 0.1g | 2.1g | Details → |
| Cauliflowervegetables | 25 kcal | 1.9g | 5g | 0.3g | 2g | Details → |
| Sweet Potato (Baked)grains | 86 kcal | 1.6g | 20.1g | 0.1g | 3g | Details → |
| Bananafruits | 89 kcal | 1.1g | 22.8g | 0.3g | 2.6g | Details → |
| Lemonfruits | 29 kcal | 1.1g | 9.3g | 0.3g | 2.8g | Details → |
| Kiwifruits | 61 kcal | 1.1g | 14.7g | 0.5g | 3g | Details → |
| Bell Pepper (Red)vegetables | 31 kcal | 1g | 6g | 0.3g | 2.1g | Details → |
| Orangefruits | 47 kcal | 0.9g | 11.8g | 0.1g | 2.4g | Details → |
| Peachfruits | 39 kcal | 0.9g | 9.5g | 0.3g | 1.5g | Details → |
| Carrotvegetables | 41 kcal | 0.9g | 9.6g | 0.2g | 2.8g | Details → |
| Mangofruits | 60 kcal | 0.8g | 15g | 0.4g | 1.6g | Details → |
| Grapefruitfruits | 42 kcal | 0.8g | 10.7g | 0.1g | 1.6g | Details → |
| Strawberryfruits | 32 kcal | 0.7g | 7.7g | 0.3g | 2g | Details → |
| Blueberriesfruits | 57 kcal | 0.7g | 14.5g | 0.3g | 2.4g | Details → |
| Grapesfruits | 69 kcal | 0.7g | 18.1g | 0.2g | 0.9g | Details → |
| Cucumbervegetables | 15 kcal | 0.7g | 3.6g | 0.1g | 0.5g | Details → |
| Watermelonfruits | 30 kcal | 0.6g | 7.6g | 0.2g | 0.4g | Details → |
| Pineapplefruits | 50 kcal | 0.5g | 13.1g | 0.1g | 1.4g | Details → |
| Pearfruits | 57 kcal | 0.4g | 15.2g | 0.1g | 3.1g | Details → |
| Applefruits | 52 kcal | 0.3g | 13.8g | 0.2g | 2.4g | Details → |
Verified Nutrition Data•Source: USDA FoodData Central(ID: ARS-Curated-Dataset)
Related Food Collections
Foods Under 200 Calories →A 200-calorie window is the ideal sweet spot for substantive snacks, post-workout refuels, or satisfying side dishes that provide sustained energy without overshooting your daily target.Low-Calorie Lunch Foods →Midday meals should supply steady glucose and amino acids without excessive dietary fats that trigger postprandial somnolence (the afternoon food coma).High-Protein Snacks →Maintain elevated muscle protein synthesis between major meals with convenient snacks rich in branched-chain amino acids and leucine.
Calculate Daily Targets
Calorie Calculator →Calculate daily energy requirements using Mifflin-St Jeor and Katch-McArdle equations. Evidence-backed targets for fat loss, muscle gain, and maintenance.Macro Calculator →Convert your daily calorie target into optimal grams of protein, carbohydrates, and dietary fats tailored to your body composition and training targets.