When it comes to weight loss or maintaining a healthy weight, the number of calories you consume plays a significant role. The trick is finding foods that not only taste great but also help you stay within your calorie limit without feeling hungry. Here, we’ll explore 20 foods that are very low in calories but high in nutrition, keeping you satisfied throughout the day.
1. Cucumbers
Cucumbers are made up of about 95% water, making them extremely hydrating and low in calories. One cup of cucumber slices has only about 16 calories, making it an ideal snack or salad addition. Cucumbers also provide vitamin K, potassium, and antioxidants.
How to Eat Them:
- Add cucumber slices to salads or sandwiches.
- Make cucumber water for a refreshing drink.
- Use cucumbers as a base for dipping sauces.
2. Leafy Greens (Spinach, Lettuce, Kale)
Leafy greens are among the most nutrient-dense foods you can eat, and they’re extremely low in calories. A cup of spinach, for example, contains only 7 calories, while lettuce and kale are similarly light.
How to Eat Them:
- Toss greens into a salad with a low-calorie dressing.
- Blend spinach or kale into smoothies.
- Sauté leafy greens with garlic for a quick side dish.
3. Zucchini
Zucchini is another water-rich vegetable, with only about 17 calories per cup. It’s versatile and can be used in a variety of dishes, from stir-fries to pasta alternatives like zucchini noodles (zoodles).
How to Eat Them:
- Spiralize zucchini into noodles as a substitute for pasta.
- Grill or roast zucchini for a tasty side.
- Shred zucchini into salads or soups for extra bulk.
4. Celery
Celery is famously known as a “negative-calorie” food because it requires more energy to digest than it provides. While this is somewhat of a myth, celery is still incredibly low in calories. A cup of chopped celery contains only 14 calories.
How to Eat Them:
- Pair celery sticks with hummus or peanut butter.
- Chop celery into salads for added crunch.
- Include celery in soups or stews for texture.
5. Bell Peppers
Bell peppers are colorful, crunchy, and packed with vitamins, yet they are very low in calories. One medium bell pepper contains about 30 calories, along with plenty of vitamin C, vitamin A, and fiber.
How to Eat Them:
- Slice bell peppers as a snack or for dipping.
- Add bell peppers to stir-fries or salads.
- Stuff bell peppers with lean protein for a low-calorie meal.
6. Tomatoes
Tomatoes are a delicious, low-calorie food rich in vitamin C, potassium, and lycopene, an antioxidant linked to many health benefits. One medium tomato contains just 22 calories.
How to Eat Them:
- Slice tomatoes for salads or sandwiches.
- Add diced tomatoes to sauces or soups.
- Roast cherry tomatoes for a sweet and savory side dish.
7. Broccoli
Broccoli is another nutrient-dense, low-calorie vegetable that provides fiber, vitamins, and minerals. A cup of raw broccoli contains only 31 calories but is packed with vitamins C and K, and offers antioxidants like sulforaphane.
How to Eat It:
- Steam or roast broccoli for a nutritious side.
- Blend it into soups for a creamy texture.
- Add chopped broccoli to salads or stir-fries.
8. Cauliflower
Cauliflower is a great alternative to high-calorie foods like rice or potatoes because it can be transformed into various low-calorie dishes. One cup of cauliflower has just 25 calories.
How to Eat It:
- Mash cauliflower as a substitute for mashed potatoes.
- Roast cauliflower for a crunchy snack.
- Use cauliflower rice as a low-carb alternative to grains.
9. Mushrooms
Mushrooms are low in calories but high in flavor, making them an excellent addition to many dishes. A cup of sliced mushrooms has only 15 calories, and they provide nutrients like selenium, vitamin D, and antioxidants.
How to Eat Them:
- Sauté mushrooms for a flavorful side.
- Add them to omelets, salads, or pizzas.
- Use mushrooms as a meat substitute in vegetarian dishes.
10. Radishes
Radishes are a crunchy, peppery vegetable with only 19 calories per cup. They are rich in vitamin C and other antioxidants.
How to Eat Them:
- Slice radishes into salads or tacos.
- Pair with low-fat dip for a healthy snack.
- Pickle radishes for a tangy addition to sandwiches.
See Also: The 7 Best Snacks to Eat Before and After a Workout
11. Asparagus
Asparagus is a low-calorie vegetable that also acts as a natural diuretic, helping reduce bloating. One cup of cooked asparagus contains just 27 calories and is rich in folate, vitamins A, C, and K.
How to Eat It:
- Grill or roast asparagus for a side dish.
- Chop asparagus into stir-fries or pasta dishes.
- Add it to omelets for extra nutrition.
12. Cabbage
Cabbage is low in calories and high in fiber, making it great for digestion. A cup of chopped cabbage has only 22 calories, and it’s packed with vitamins C and K.
How to Eat It:
- Make a fresh cabbage slaw with vinegar-based dressing.
- Add cabbage to soups or stews.
- Ferment cabbage into sauerkraut for a probiotic-rich food.
13. Carrots
Carrots are a crunchy, low-calorie snack that offers plenty of beta-carotene, fiber, and vitamin A. A medium carrot contains about 25 calories.
How to Eat Them:
- Eat raw carrot sticks as a snack.
- Roast carrots for a sweet and savory side.
- Add shredded carrots to salads or sandwiches.
14. Green Beans
Green beans are a nutritious and low-calorie vegetable, with only 31 calories per cup. They are high in fiber and vitamin K.
How to Eat Them:
- Steam or sauté green beans for a simple side.
- Toss them into salads or stir-fries.
- Roast green beans for a crunchy snack.
15. Watermelon
Watermelon is not only hydrating but also very low in calories. A cup of diced watermelon contains only 46 calories, and it’s rich in vitamins A and C.
How to Eat It:
- Enjoy watermelon slices on a hot day.
- Blend watermelon into a refreshing smoothie.
- Add watermelon chunks to fruit salads.
16. Strawberries
Strawberries are a sweet and satisfying low-calorie fruit. A cup of strawberries has only 49 calories and provides fiber, vitamin C, and antioxidants.
How to Eat Them:
- Slice strawberries into yogurt or oatmeal.
- Add them to salads for a touch of sweetness.
- Enjoy them on their own as a light snack.
17. Grapefruit
Grapefruit is known for its potential weight-loss benefits and is low in calories, with half a grapefruit containing just 52 calories. It’s also high in vitamin C and fiber.
How to Eat It:
- Eat half a grapefruit for breakfast.
- Add grapefruit segments to salads.
- Squeeze grapefruit juice into smoothies.
18. Blueberries
Blueberries are small but packed with nutrition. A cup of blueberries contains about 84 calories and provides fiber, vitamins C and K, and antioxidants.
How to Eat Them:
- Add blueberries to yogurt, oatmeal, or cereal.
- Snack on them fresh or frozen.
- Use them in smoothies or baked goods.
19. Cantaloupe
Cantaloupe is a sweet and refreshing fruit that’s low in calories, with one cup containing only 60 calories. It’s rich in vitamins A and C, as well as potassium.
How to Eat It:
- Slice cantaloupe as a quick snack.
- Add cantaloupe cubes to fruit salads.
- Blend cantaloupe into smoothies for a tropical flavor.
20. Radicchio
Radicchio is a bitter, leafy vegetable often used in salads. A cup of radicchio contains only about 9 calories, making it a great addition to low-calorie meals.
How to Eat It:
- Use radicchio in salads for a flavorful crunch.
- Grill or roast radicchio as a side dish.
- Mix it with other greens for a nutrient-dense salad.
Conclusion
Low-calorie foods don’t have to be boring or bland. By including a variety of these nutrient-dense options in your diet, you can keep your calorie count in check while still enjoying satisfying, flavorful meals. Whether you’re aiming for weight loss or simply trying to maintain a healthy lifestyle, these foods will help you stay on track without feeling deprived.
