Hi there.
It seems as if you're mixing up calories and carbs, so i would like to start out with defining the difference between these.
Carbs (aka Carbonhydrates) are macromolecules made up of Carbon, Hydrogen and Oxygen, we commonly refer to them as sccharides. The human body does not need these in any way, since everything they contain (C, H and O) are gained from so many different ways. Eventhou quite a few bodily processes uses carbohydrates (heck, most of our cells are covered in some kind of carbonhydrate) these are all selfproduced.
Calories, is a SI-unit which based on the ammount of energy needed to increase the temperature of one gram of water by 1 degree which is 4.18 joules. It's used to describe how much energy can be released by "burning" something. Hence the topic of this post confused me quite a lot (all calories are the same!)
- just wanted to clear that up!
As for your question (I'm gonna guess that you're asking for carbonhydrates and not calories...) what you want is food containing more polysccaharides than mono/desccaharides. Polysccaharides are harder for the body to break down, which means you'll gain less energy from them and a portion of the energy contained will escape your body when you go to the loo. Polysccaharides also make your intestine work more whilst breaking it down/trying to break it down, which will make you feel less hungry!
So when you buy foods you should go for "rough" products (not white bread/sweetened foods(added sugar))!
I'm not sure how it's done in the declaration of contains where you're from, but where I'm from you can see the ammount of carbonhydrates in the product somewhere on the container, and in 95 out of 100 times it also says how many of the carbs are mono/de and polysccaharides!
Aim for products where atleast 50% of the carbonhydrates are polysccaharites (could be marked as fibers!)!
TL
R, Mono/desccaharides contain more calories /g than polysccaharides, which means that they'll make you fatter than polysccaharides!