Fat-Free Foods for Weight Loss

Some (Not All) No-Fat Foods Can Help You Slim Down

If you are trying to lose weight, the foods you buy at the grocery store can make or break your plan. So you should bring a list of fat-free foods to eat when you're trying to lose weight. Use these tips and print out this list before you head to the store. 

The Best Fat-Free Foods

You might be surprised which foods make the top of the fat-free list. Most of these foods are naturally free from fat.

Some processed fat-free foods are not listed. Why? Certain diet foods can actually be bad for your weight loss program. Sometimes, when food makers remove fat from a food, they replace it with sugar. The calorie count remains the same, but your sugar intake goes through the roof.

Many foods on this fat-free list provide a nutritional benefit, but keep the calorie count in check. These are the best foods for weight loss. Other choices listed below don't necessarily provide great nutrition but calm your cravings for sweets and treats for just a few calories.

What's not on the list? Junk food like chips and cookies, high-calorie frozen meals, fried frozen foods like fish sticks, regular condiments like mayo and salad dressings, ice cream, and chocolate candy.

No Fat Foods (List)

Here's the list of fat-free foods to eat if you want to slim down or maintain your healthy weight. In addition to no fat foods, some low-fat foods are listed as well to help you with your eating plan.

Canned Foods

black beans in a bowl
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Canned foods can be good for dieters on a budget. Foods that are canned are usually more economical, generally last longer, and can be reheated quickly and conveniently. Consider these options:

  • White beans
  • Black beans
  • Garbanzo beans
  • Canned tomatoes
  • Canned corn
  • Other canned vegetables
  • Canned fruit with no added syrup
  • Tuna (canned in water not oil)
  • Fat-free refried beans
  • Canned soups with a clear base (avoid cream soups)

If you are watching your sodium intake, check the nutrition facts label before you buy. Some fat-free canned foods, like beans and soups, may contain a lot of salt. You can rinse beans or veggies to reduce the sodium, but they will still have more salt than the fresh or dried varieties.

Dairy Foods

Not all fat-free dairy products taste good. So it's important to consider flavor when making your choice. Sometimes buying a low-fat version is better because you'll be satisfied eating less of it and consuming fewer calories overall.

For some dieters, however, a little bit of fat provides satiety. So, choose your no-fat dairy food wisely. Also, check the nutrition facts label for added sweeteners—some no-fat foods in the dairy section are higher in sugar. Consider these options:

  • Fat-free Greek yogurt
  • Fat-free traditional yogurt
  • Fat-free or low-fat cream cheese
  • Skim milk
  • Low-fat cheese like part skim mozzarella
  • Reduced-fat or fat-free sour cream


If you can live without sauces and spreads, you might be able to lose weight faster. Many times condiments add calories without adding too much flavor. But, if you prefer to add condiments to your meal, choose these fat-free varieties:

  • Reduced-fat or fat-free salad dressing
  • Light mayo
  • Salsa
  • Butter Buds
  • Vinegar
  • Cocktail sauce
  • Reduced-sugar fruit spread or jam
  • Soy sauce
  • Tomato sauce


Lean protein should top your list of diet-friendly foods. They contain some fat, but provide a powerful nutritional boost. Consider:

Scrambled Egg Whites
dlerick / Getty Images


In a perfect world, dieters wouldn't need treats. But we all need a sweet treat now and then. These are the best diet-friendly choices (some contain a little bit of fat, but many are fat-free):

  • Hard candies
  • Gum
  • Tootsie Rolls
  • Lollipops
  • Fat-free Jello cups
  • Low-fat or no-fat ice cream bars 
  • Push-Ups
  • Sorbet
  • Sherbet
  • Fudgesicles

Bread and Grains

Try to choose high-fiber bread and grains, even if they provide a little bit of fat. But try to keep your choices low in calories. Consider:

  • Whole grain, reduced sugar, and bran cereals
  • Whole grain bread
  • Brown rice
  • Whole wheat pita
  • Oatmeal (avoid high sugar packets)
  • Whole grain pasta

A Word From Verywell

By having all of this list of fat-free foods and foods that are diet-friendly, you'll be ready to handle last-moment meal preparation and any cravings that come your way.

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