The Lowest-Calorie Foods to Eat While Traveling in Rome
Italy and carbs go hand in hand — think pizza, pasta, and gelato on every corner. When you’re traveling through Rome, it’s easy to feel guilty about indulging. But here’s the truth: carbs aren’t the enemy. In fact, if you’re walking 15,000 steps a day exploring the Colosseum, Vatican, and Trastevere, your body needs them.
The trick is to choose better carbs and lighter meals that fuel your adventures without overloading your calories. Here’s a guide to eating smart — and deliciously — while staying lean in the Eternal City.
1. Caprese Salad — Fresh, Balanced, and Satisfying
Few dishes are as simple and nutritious as the classic Insalata Caprese. Made with fresh mozzarella, tomatoes, basil, and olive oil, it’s rich in protein and healthy fats while staying under 400 calories. Ask for less oil if you’re watching your intake.
- Calories: ~350 kcal per serving
- Tip: Pair it with sparkling water and skip the bread basket.
2. Grilled Seafood — Protein Without the Guilt
Rome might not sit on the coast, but it serves some of the best grilled fish and seafood in Italy. Sea bass, calamari, and prawns are high in protein and low in fat — especially when prepared with lemon and olive oil.
- Calories: ~250–350 kcal depending on portion
- Where to try: Order “pesce alla griglia” or “calamari alla griglia.”
3. Minestrone Soup — Warm and Filling for Few Calories
A comforting minestrone (vegetable soup) can be your best friend on a light day. It’s full of fiber from beans and vegetables, keeps you full longer, and rarely exceeds 250 calories per bowl.
- Calories: ~200–250 kcal
- Tip: Avoid the bread or Parmesan topping to keep it low-cal.
4. Thin-Crust Pizza with Vegetables
Yes, you can eat pizza in Rome and still stay fit! Go for a pizza bianca (without heavy tomato sauce) or one topped with grilled vegetables. Roman pizzas are naturally thinner than Neapolitan ones, meaning fewer carbs per slice.
- Calories: ~600–700 kcal for a small pizza
- Tip: Share one or order half with a salad.
5. Pasta al Pomodoro — Light, Simple, and Energy-Rich
Unlike creamy pastas, a simple pasta al pomodoro (tomato sauce, olive oil, basil) is surprisingly light. The portion size is key — Italians eat smaller plates than most tourists do. This is the perfect pre-walk lunch to power your sightseeing.
- Calories: ~400–500 kcal for a modest portion
- Tip: Choose whole-wheat or fresh handmade pasta when possible.
6. Gelato — The Smarter Dessert
Even dessert can be part of a balanced day. Authentic Italian gelato is made with more milk and less cream than ice cream, which means fewer calories. Stick to fruit-based flavors like lemon, strawberry, or mango for a refreshing end to your day.
- Calories: ~150–200 kcal per scoop
- Tip: Enjoy it while walking — those steps count toward your total!
Bonus: Walk It Off
Walking through Rome is the best post-meal activity. From the Spanish Steps to Trastevere’s cobblestone alleys, you’ll hit your 10,000 steps easily — and burn off your pasta while discovering hidden corners of the city.
To stay consistent with your fitness goals, consider booking one of our hotels in Rome with a great gym. That way, you can enjoy your meals guilt-free and get in a quick workout before sightseeing.
Final thoughts
Traveling in Italy doesn’t have to derail your health goals. By making smarter choices — more seafood, soups, and vegetable dishes — you can enjoy authentic Roman cuisine while keeping your calorie count in check. After all, balance is the real Italian secret.
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