According to an analysis by David Grotto, a registered dietician and author of the forthcoming book The Best Things You Can Eat, these 10 foods are the lowest calories and most nutritious in terms of amount and richness of vitamins, minerals, healthy fats, fiber and protein.
1. Beans
Calories: 200 per cup Nutrients: Rich in folate, vitamin B1 or thiamine, magnesium, molybdenum, soluble fiber, iron and potassium.
2. Yogurt or Kiefer
Calories: 140 per cup (plain low-fat or non-fat) Nutrients: Rich in pantothenic acid, vitamin B2 or riboflavin, calcium, phosphorous, potassium and iodine.
3. Beef Liver
Calories: 137 per 3 ounces Nutrients: Rich in iron, vitamin A, biotin, choline, vitamin B12, vitamin B3 or niacin, vitamin B6, chromium, copper and phosphorus.
3. Salmon
Calories: 157 per 3 ounces
Nutrients: Rich in biotin, vitamin B12, vitamin B3 or niacin, vitamin B6, vitamin D, potassium, omega-3 fatty acids and choline.
4. Mushrooms
Calories: 15 per cup Nutrients: Rich in biotin, vitamin B2, copper, chromium and pantothenic acid.
5. Soy Beans
Calories: 150 per half cup Nutrients: Rich in vitamin B1, vitamin B2, iron, magnesium, phosphorus, insoluble and soluble fiber, omega-3 fatty acids, polyunsaturated fats and protein.
6. Spinach
Calories: 14 per two cups Nutrients: Rich in folate, vitamin D, vitamin K, calcium, iron, magnesium and manganese.