Medically Reviewed By Adrienne Seitz, MS, RD, LDN
— Written By Jenna Sager, MS, RDN
Updated on October 9, 2022
If you find it difficult to maintain a moderate body weight, you may benefit from adding more nutritious, low calorie foods to your diet. This helps ensure that you meet your nutritional needs while reducing your calorie intake.
Read on to learn more about foods with zero calories or that are very low in calories.
What does “zero calories” mean?
Calories refer to the energy in food and beverages, which are present in chemical bonds. Zero calories technically means there are no calories you can use as energy. It can also mean there is little to no impact from the small amount of calories present.
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What are foods that have zero or low calories?
Most foods do not contain truly zero calories.
The foods with zero calories listed below either contain virtually no calories, are very low in calories, or most of the calories are not absorbed. Overall, these foods have little to no caloric impact.
All of these foods have less than 40 calories per serving.
1. Black coffee
Coffee is rich in polyphenols, such as chlorogenic acid and caffeic acid.
Black coffee is essentially calorie-free, with just
2. Cabbage
Cabbage is a cruciferous vegetable that comes in various forms and colors. There is purple cabbage, green cabbage, and napa cabbage.
It contains only
3. Mustard
Mustard is a very low calorie condiment that you can use to add flavor to food.
A typical serving of
You can try using it as a condiment for sandwiches, in salad dressings, or as a replacement for mayonnaise in tuna salad.
4. Pickles
Pickles are a great low calorie snack. You may also enjoy them sliced up as a topping for sandwiches.
There are only
Read more about probiotics.
5. Peppers
Peppers come in various forms and colors, such as bell peppers, shish*tos, chili peppers, poblanos, and jalapenos. They are all low in calories, and each type has different health benefits.
Red bell peppers contain just
6. Grapefruit
Grapefruit is a citrus fruit that you can enjoy on its own. You can also eat it on top of salads or yogurt, for example. It contains
Grapefruit is a common contraindication for certain medications, like statins. Be sure to check with your doctor first to ensure it is safe for you to eat.
7. Celery
Celery has a high water content, making it low in calories. It is also high in fiber.
There are only
8. Cucumbers
Cucumbers are predominantly water, so they are very low in calories. You can try them as a hydrating snack or add them to salads and protein-rich dishes.
There are only
9. Kale
Kale is an exceptionally nutritious dark leafy green vegetable that is low in calories.
It contains just
- calcium
- beta carotene
- vitamin C
- vitamin K
- folate
- manganese
- potassium
- magnesium
- copper
The predominant carotenoids in kale are lutein and zeaxanthin, which concentrate in the macula of the retina. They may help
You can have kale in salads, smoothies, or added to many savory dishes.
10. Asparagus
Asparagus is a flowering vegetable that comes in green, white, and purple varieties. Asparagus contains only
It is a good source of vitamin E, vitamin C, vitamin K, and glutathione.
Asparagus contains various phytochemicals. It is notably rich in quercetin and kaempferol, which are flavonoids that
Read more about heart health.
11. Arugula
Arugula, also known as “rocket,” is a cruciferous vegetable with a peppery flavor. It contains
Arugula is rich in vitamin K as well as beneficial plant compounds, including indoles and isothiocyanates.
12. Collard greens
Collard greens are dark leafy green vegetables with a high nutritional profile despite their low calorie content. There are only
You can try collard greens as a wrap replacement, in salads, or added to savory vegetable dishes.
13. Broccoli
Broccoli is a cruciferous vegetable that is very nutritious and low in calories. Cruciferous vegetables are rich in beneficial plant compounds called isothiocyanates. Among all cruciferous vegetables, broccoli and broccoli sprouts contain the highest amount of these compounds. Isothiocyanates have been shown to have a
Broccoli is also high in vitamin C, folate, vitamin K, potassium, fiber, and iron. It contains just
Heat destroys the vitamin C, folate, and enzyme needed to convert the isothiocyanates into their active forms. Therefore, try including raw, fresh broccoli in your diet to maximize the benefits.
14. Cauliflower
Cauliflower is an incredibly versatile cruciferous vegetable that you can have in various ways. It is highly nutritious and very low in calories and carbohydrates, making it an excellent swap for many dishes. Cauliflower also comes in different colors, including purple, white, and orange. Each color is caused by different phytochemicals.
The calorie content in cauliflower is just
15. Spinach
Spinach is a dark leafy green with more of a neutral flavor.
There are just
Spinach is also rich in the carotenoids lutein and zeaxanthin, which
16. Beet Greens
Beet greens have high concentrations of nitrates, which help to
They are another low calorie, highly nutritious dark leafy green. Beet greens contain
- vitamin B6
- magnesium
- potassium
- copper
- beta carotene
- vitamin C
- folate
- vitamin E
- manganese
You can try adding them to stir-fried meals, smoothies, or salads.
17. Lemons
Lemons are citrus fruit rich in bioflavonoids, such as limonins. Limonins are found mostly in the juice, but the pith is also concentrated in bioflavonoids.
There are
You can try adding lemon to smoothies, use them as a marinade for fish, or as a salad dressing component.
18. Zucchini
Zucchini is another low calorie, nutritious fruit with high versatility due to its neutral flavor. There are just
You can try preparing zucchini in a number of ways. You can spiralize them to emulate noodles or add them to smoothies. They can add volume to any dish without additional calories.
19. Shiitake mushrooms
Shiitake mushrooms are the reproductive bodies of fungi. They are low in calories, with just
Shiitake mushrooms are also rich in beta-glucans, which are a prebiotic that may help lower cholesterol. They also have several other health benefits. Additionally, they are a good source of selenium, B vitamins, amino acids, and vitamin D2. Read more about prebiotics.
20. Watercress
Watercress is a dark green leafy vegetable that is highly nutritious and low in calories. It is also a member of the cruciferous family, so it
There are just
What are the benefits of zero calorie foods?
All of the foods mentioned here are nutrient-dense and low in calories. Vegetables and fruits have been shown to
- cardiovascular disease
- cancer
- diabetes
- Alzheimer’s disease
Including more of these foods in your diet can also help you successfully maintain a moderate body weight over the long term.
Summary
Many people try to lose weight by eating less overall. Not only is this unsustainable for most people, but you may also miss the adequate nutrients you need for optimal functioning and chronic disease prevention.
Prioritizing nutritious foods that are lower in calories may be a healthier, more sustainable approach for long-term weight management and better health.
The nutritional content of food and how it impacts your hunger and satiety cues plays a critical role in successful, long-term weight management.
If you have been struggling to maintain a moderate body weight, you may want to try including more of these foods with zero calories in your diet. Contact your doctor or a licensed nutrition professional for more individualized advice on diet and body mass reduction.