The ultimate list of fat burning foods

Everyone’s wondering which are the best fat burning foods for weight loss. Well guess what, we have prepared a list of these foods which will greatly satisfy your needs. Take a good look at it and don’t forget to mark your favorites! You also view the handy table of the best fat burning foods at the end of the article for easy reference.

Peppers and Garlic

Peppers (Jalapeno, habaneros, and cayenne) are said to help increase metabolism, and help burn more calories. You can add them as your regular spice and flavorings and they can help you reduce fat at the same time. You can also add garlic in your meals as it is good in reducing fatty deposits in the body as well.


Almonds help you burn off calories and assist in stabilizing your blood sugar level, which may take hunger away. Some of them carry a lot of calories so you may need just a couple of them a day (see the tablet at the end of the article for more information on the calorie value of nuts)

Low fat milk

Drinking low fat milk may help you burn fat. A glass of milk in the morning will help you strengthen your bones and also burn fat faster. Milk or calcium rich products which include yogurt and some types of cheese, helps break down fat cells so overall fat is reduced. Calcium is also found in some veggies like broccoli and cabbage as well.


Fish meat from salmons or tunas are rich in omega 3 fatty acids which aid in regulating blood sugar levels and also it contains high level of leptin, a hormone that controls appetite and promotes fat loss.


Eggs are rich in protein, amino acid, and vitamins that include vitamin b12, which plays an important role in burning fat. If you worry on the egg yolk then you can safely remove it from your meal and have fewer calories and still receive vitamin B12

Green Tea and Coffee

Green tea will boost metabolism and speedup the fat burning rate. Also it is a good source of antioxidants which helps prevent certain types of cancer. Caffeine from coffee can speed up your heart rate, which means you can also burn calories faster.

Olive oil

Olive oil is one of the main components of Mediterranean diet and is good for your cholesterol. This means that it can keep a good cholesterol level in the body by taking away fat or bad cholesterol, which is why it is considered a good fat burning food.


Soybeans are rich in lecithin. A chemical which protects the cell from accumulating too much fat and it also helps in the break down of fatty deposits in the body.


Oats and other similar food items are rich in fiber.  Fiber is a main component of weight loss foods that allows more calories burned just by the digestion process, while it offers very few calories for the body. It is a perfect negative calorie food.

Lean Meat

Lean meats such as beef or turkey are rich in protein and good for muscle building. Protein is also hard to digest and your body burns calories just by the process of digesting it. When you are currently doing strength training exercises, protein will help boost metabolism and burn more calories. The reason behind is the fact that by having more muscle mass there is a greater need for energy thus the body will burn more calories to get it.


Honey unlike refined sugar, contains vitamins and minerals, which plays a role in dissolving fat and cholesterol.

Vitamin C

Vitamin C or fruits rich in citrus burn fats by liquefying fat and easily allow it to flush out of the system.  Foods that are high in vitamin c are: apples, berries, broccoli, cabbage etc.

Apples and Berries

Apples and berries contain pectin, which restricts the amount of fat the body cells can absorb. This allows a discharge of fatty deposits so it leads to natural weight loss. Also the detoxing effect of some fruits like raspberries, strawberries and red currants help boost metabolism.

Fat Burning Foods – Fruits

Generally of course, fruits and vegetables are a good source for nutrients and vitamins and are generally considered fat burning foods. Here is a concrete list of fruits and vegetables that are quite effective in fat burning.

The top of the line fat burners are blackberry, melon cantaloupe, raspberry, guava, lemon, rhubarb. These are the best fat burning fruits but other fruits which are also effective include:  apricot, blackcurrant, clementines, damsons, grapefruit, honeydew Melon, peaches, mandarin orange, plums, strawberry, tangerine, watermelon, apples, cherries, cranberries, honeydrew, lemon, limes, mangoes, nectarines, pears, pineapple, prunes.

Fat Burning Foods – Vegetables

The top of the line fat burners from the vegetables family are: aubergine, cabbage, celery, chicory, cress, cucumber, fennel, gourd, lettuce, marrow, radish, tomato while the other good fat burners are asparagus, broccoli, carrots, cauliflower, leek, peppers, spinach, turnip, beets, Brussels sprouts, corn, chives, cod, eggplant, green beans, kale, leeks, lettuce, mushrooms, okra, onions, papaya, parsley, peas, pumpkin, sauerkraut, scallions, squash, tangerines, tomatoes, turnips

Fat Burning Foods by Type

Here is a quick list of the major fat burning foods with additional info about the calories they contain and fat percentage.

Food Types Specific Food items Fat percentage (estimate) Calories (average)
Fruits Apples, banana, apricots, berries (black, boysen, rasp), cherries, citric fruit (oranges, grapefruit, lemons), currants (black, red, white) damsons, figs, grapes, greengages, tropical fruit (kiwi, pineapple, guava, papaya), pears, peaches, satsumas, star fruit 1% to 3% with some exceptions Apple 95Apricot 30Avocado 150

Banana 107

Blackberry 1

Cherry 2.4

Clementine 24

Grape 3

Grapefruit 100

Kiwi 34

Lemon 20

Mango 40

Honeydew Melon (wedge) 36

Cantaloupe (wedge) 25

Nectarine 25

Olive 6.8

Orange 35

Peach 35

Pear 45

Pineapple 50

Plum 25

Prunes 9

Raisin 5

Raspberry 1.1

Strawberry 2.7

Tangerine 26

Tomato   9

Cherry Tomato 2

Vegetables Asparagus, aubergine (egg plant), beetroot, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, chicory, Chinese cabage, endive, artichokes, green beans, leafy vegetables (lettuce, fresh herbs, watercress), leeks, mangetouts, onions, seaweed, sprouting vegetables (alfalfa, cress, raddish), squash, swede, tomatoes, turnips 1% to 3% with some exceptions Asparagus 26Aubergine 15Beetroot 38

Broccoli (100g) 32

Brussels Sprouts 40

Cabbage 24

Carrot 32

Cauliflower 32

Celery 8

Chicory  10

Courgette 20

Cucumber 10

Leek 22

Lettuce 13

Marrow 10

Mushroom 15

Okra 30

Onion 35

Pumpkin 12

Radish 13

Spinach 23

Sprouts 43

Corn 24

Tomatoes 18

Turnip 21

Watercress 21

Unsalted and unroasted Nuts Almonds, Barcelona nuts, chestnuts, coconuts, filberts, hazelnuts, macadamia, peanuts, pine nuts, pistachios, walnuts 30% to 40% may reach 75% if you take salted or roasted Almond 610Brazils nuts 679Cashew nuts 615

Chestnuts 175

Coconut 626

Hazelnut 659

Peanuts  570

Peanut Butter 630

Pine nuts 694

Pistachio nuts (with shells) 340

Walnuts 690

Lean meat Beef, pork, lamb, veal, venison, hare, offal 4% to 15% (lean with no fat area) average is 20% to 30% reaching to 85% depending on preparation and parts Pork Chops (grilled) 340Pork Leg (roast) 290Veal fillet (roast) 240

Hare 155

Rabbit 187

Venison 200

Poultry Chicken, turkey, grouse, guinea fowl, pheasant 20% to 35% may reach to 100% if fried or with skin Lamb Chops (grilled) 368Chicken Calories (average) 140Duck (roast) 330

Goose (roast) 350

Partridge (roast) 250

Pheasant (roast) 250

Pigeon (roast) 24

Turkey (roast) 165

Fish Cod, haddock, plaice, sole, coley, whiting, mackerel, trout, red salmon, tuna 4% to 10% lean fish meat, higher with fish oil and fat Tuna 90 to 156Salmon 100 to 180Cod, steamed 9

Trout, baked 100

Sea food Scallops, shrimp, prawns, lobster, crab, scampi, cockles, mussels, winkles, whelks, abalone 10% to 20% Scallops 95Shrimp 90Lobster 80

Mussels 80

Cockles 50

Abalone 9

Low fat dairy products Skim milk, low fat cottage cheese and fromage frais, cheddar, yogurt, calcium rich milk 10% to 20% might reach to 5% for skim milk Cheese 110 cals (25g)Cheddar reduced fat 130Cottage cheese 49

Cream cheese 200

Fromage frais 125

Milk skimmed 95

Milk whole 175

Yogurt natural 90

Yogurt reduced fat 70

Eggs Barn eggs 5% for egg white, may reach as high as 85% for egg yolk Eggs ( 1 average size) 90Eggs fried 120
Soya products Protein rich from meat, beans, milk and dairy products 10% to 20% Milk Soya 90
Chilies Jalapeno, habanero, cayenne 1% to 3% Peppers red 18
Tea Green tea 0 to 5% 0
Whole grain Oats, bread, cereals, wheat bread 10% to 20% 108 cal/ oz
Honey Plain honey, unprocessed honey 1 tsp 22
Coffee Plain coffee, black coffee Fat free if without sweeteners/ add-ons Instant coffee 1 to 4
Oils Olive oil, peanut oil, garlic oil, canola oil May reach to 100% Olive oil 1900
Soup Preferably common soup with low fat 20% to 25% Average soup 60 to 90

About the author

Hara Hagikalfa

Hara Hagikalfa completed her BSc(Hons) in Health and Exercise Science, Sports Science and Medicine. She is a certified Personal Trainer and Pilates instructor. You can learn more about Hara and connect with her on Facebook

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