30 Foods That Are Very Low in Calories

 

Any healthy diet should contain foods that are rich in calories, as well as foods that are low in calories.

 For example, foods rich in healthy fats, such as eggs, nuts, seeds, and avocados, have much higher calories than foods like fruits and vegetables but are still very nutritious.

 Pairing calorie-rich foods like the ones above with low-calorie foods, especially fruits and vegetables, can make meals more filling and satisfying.

Additionally, replacing some high-calorie foods with low-calorie foods can help promote healthy weight loss and may improve other aspects of health as well.

If you usually have eggs and donuts every morning, for example, replacing the donut with an apple or some fried vegetable not only reduces the calorie content but also contains many nutrients and protective plant compounds.

 Fortunately, many low-calorie foods can be paired with more filling foods to make a complete meal.

Here are 30 types of foods that are low in calories.

 

 

 1. apple

Apples are highly nutritious and one of the most popular fruits in the United States.

One cup (109 grams) of apple slices provides 62 calories and nearly 3 grams of dietary fiber.

Apples are not only low in calories but also a good source of nutrients, such as fiber, vitamin C and potassium, as well as antioxidant compounds like the flavonoid quercetin.

 

 

 2. Arugula

Watercress are dark green leaves flavored with pepper. 

It is commonly used in salads and is rich in vitamin K. In addition, it contains folic acid, calcium and potassium.

One cup (20 grams) of watercress contains only 5 calories.

 

3. Asparagus

Asparagus is a flowering plant that comes in green, white, and purple varieties.

All types of asparagus are healthy and contain a variety of vitamins and minerals, as well as antioxidant and anti-inflammatory plant compounds.

For example, studies show that asparagus contains phenolic compounds such as flavonoids, as well as sulfur-containing compounds such as asparagus acid.

 A cup (180 grams) of cooked asparagus contains only 38 calories and is rich in vitamin K and folate, providing 67% and 21% of the Daily Values ​​(DVs), respectively.

 

 

4. Beets

Beets are root vegetables that come in a range of vibrant colors, including red and orange.

They're a good source of nutrients like folic acid and manganese, and they contain phytonutrients like betalain and phenolic compounds, which may have properties that promote heart health.

 One cup of cooked beets (170 grams) contains 74 calories and provides 17% of the RDI for folate and 12% of the DV for manganese.

 

 

5. Broccoli

Broccoli is an incredibly nutritious cruciferous vegetable.  Studies show that people who consume large amounts of cruciferous vegetables such as broccoli may be less likely to develop conditions such as heart disease and some types of cancer.

 A cup (155 grams) of cooked broccoli contains just 54 calories and more than 100% of the amount of vitamin C most people need each day.

 

 

 

6. Brussels sprouts

Brussels sprouts are similar to cabbage and can be eaten raw or cooked.

 Like broccoli, Brussels sprouts are part of the cruciferous vegetable family.  They are an excellent source of vitamin C, a nutrient that works to protect cells from oxidation.

 One cooked cup (155 grams) of this nutritional powerhouse contains just 70 calories and 129% of the daily value for vitamin C.

 

 

7. Cabbage

Cabbage is another cruciferous vegetable that comes in a variety of colors including green, red, and white.  It's a common ingredient in cabbage and salads and a major ingredient in fermented dishes like sauerkraut and kimchi.

 It's very low in calories at just 22 per cup (89 grams).

 

 

8. Carrots

Carrots are slightly sweet, crunchy, and extremely nutritious.  Although the orange variety is the most common, carrots come in a range of colors, ranging from white to purple.

 Carrots are rich in compounds called carotenoids, including lutein and beta-carotene, which are important for healthy vision, immune function, and more.  Some carotenoids, including beta-carotene, are converted into the active form of vitamin A in the body.

 A serving of 1 cup (122 grams) of sliced ​​carrots contains just 50 calories and more than 100% of the DV for vitamin A.

 

 

9. Cauliflower

Broccoli is usually seen as having a white head inside the green leaves.  Less common varieties have purple, orange and yellow heads.

 In recent years, cauliflower has become very popular as an alternative to a high-carb vegetable or grain.  For example, cauliflower "rice" pizza crusts and cauliflower are popular among those on low-carb diets.

 A cup (155 grams) of cooked cauliflower provides 40 calories and only 8 grams of carbohydrates.

 

 

 

10. Celery

Because of its high water content, celery is very low in calories.  Try pairing celery sticks with natural peanut butter and a sprinkle of raisins for a classic snack combo that delivers a combination packed with protein, fat, and fiber.

 One cup (120 grams) of celery contains only 17 calories.

 

 

11. Shard

Swiss chard is a leafy green vegetable that comes in several varieties.  It is very high in Vitamin K, a nutrient that is essential for proper blood clotting and bone health.

 One cup (36 grams) of chard contains only 7 calories and contains 249% of the DV for vitamin K.

 

 

 

12. Clementine

Clementines look like small oranges.  It is a popular snack in the United States and is known for its high vitamin C content.

 One fruit (74 grams) contains 40% of the daily value for vitamin C and only 35 calories.

 

 

13. Cucumber

Cucumber is a refreshing vegetable commonly found in salads.  It is also used to flavor water with fruits and herbs, and can be a low-calorie base for high-protein dishes such as chicken or tuna salad.

 Because cucumbers are made mostly of water, they're very low in calories—just half a cup (52 grams) contains 8.

 

 

 

14. Fennel

Fennel is a bulbous plant with a mild licorice flavour.  It is a good source of many nutrients, including vitamin C and potassium.  Dried fennel seeds are used to add aniseed flavor to dishes.

 Fennel can be enjoyed raw, roasted, or stewed.  It makes a delicious addition to dishes like grilled chicken and risotto.  One cup (87 grams) of raw fennel contains 27 calories.

 

 

 

15. Grapefruit

Grapefruits are citrus fruits that are known for their tart taste.  It can be enjoyed on its own or over yogurt, salad, or even fish.

 Citrus fruits like grapefruit are rich in nutrients and beneficial plant compounds that have antioxidant and anti-inflammatory effects.  For this reason, adding citrus fruits to your diet may help boost the health of your heart, brain, and more.

 Half of a grapefruit contains 37 calories (123 grams).

 

 

 

16. Iceberg lettuce

Iceberg lettuce is known for its high water content.  Commonly used in salads and on top of burgers or sandwiches.

 Although most people think it's not as nutritious as other types of lettuce, iceberg lettuce is a good source of some nutrients, including vitamin K, provitamin A, and folic acid.

 One cup (57 grams) of lettuce contains only 8 calories.

 

 

 

17. Jicama

Jicama is a tuber vegetable that resembles a white potato.  These vegetables are usually eaten raw and have a texture similar to the texture of a crisp apple.  Jicama is rich in many nutrients, including fiber, vitamin C, and potassium.

 A cup (130 grams) of raw jicama contains more than 29% of the DV for vitamin C and only 49 calories.

 

 

 

18. Cali

Kale is a leafy green vegetable that has gained popularity in recent years for its great nutritional profile.

 You can find turnips in salads, smoothies, and vegetable dishes.  Kale is exceptionally nutritious, providing high amounts of vitamin A, vitamin C, vitamin K, manganese, and copper.

 One cup (130 grams) of cooked kale contains just 49 calories and more than 100% of the DV for vitamins C and K.

 

 

 

 

19. White Mushroom

Mushrooms are neither a vegetable nor a type of meat.  They are reproductive bodies of some fungi.  However, vegetarians sometimes use it as a substitute for meat.

 Mushrooms contain several important nutrients such as B vitamins and selenium, and provide about 44 calories per cooked cup (156 grams).

 

 

20. Onions

Onions are a low-calorie vegetable that has been linked to a number of health benefits.

 For example, research shows that a diet rich in vegetables in the allium family, such as onions and garlic, may reduce the risk of certain health conditions such as heart and kidney disease.

 Although the taste varies with the variety, all onions contain very few calories - one medium cooked onion (148 grams) contains about 70 calories.

 

 

 

21. Pepper

Peppers come in many colors, shapes, and sizes.  Popular types include bell peppers and jalapeños.

 Research shows that sweet peppers are high in antioxidants, such as vitamin C and lycopene.

 One cup (92 grams) of sliced ​​red pepper contains 24 calories.

 

 

 

22. Papaya

Papaya is an orange fruit with black seeds.  It usually grows in the tropics.

 It is high in vitamins and minerals, including vitamin A, vitamin C, folic acid and potassium.  One small papaya (157 grams) contains only 68 calories.

 

 

23. Radish

Radishes are a crunchy root vegetable with a somewhat spicy bite.

 They come in a variety of colors and make a beautiful - and nutritious - addition to dishes like salads and cereal bowls.

 Radishes contain many beneficial nutrients, including vitamin C, potassium, and folic acid.  A cup contains just 19 calories (116 grams).

 

 

 

24. Romaine lettuce

Romaine lettuce is a very popular leafy vegetable used in salads and sandwiches.

 The calorie content of romaine is very low, as it is rich in water and rich in fiber.  A cup (47 grams) of shredded lettuce provides only 8 calories.

 

 

 25. Rutabaga

Rutabaga is a root vegetable also known as swede.

 It tastes similar to kale and is a popular carbohydrate alternative to potatoes.  Rutabaga is rich in fiber and a good source of vitamin C, potassium, calcium and magnesium.

 One cup (170 grams) of cooked kale contains only 51 calories.

 

 

 26. Strawberry

Strawberries are sweet and very nutritious.     It pairs well with sweet and savory ingredients, making it a versatile ingredient in the kitchen.

 Studies show that regularly eating berries such as strawberries may help protect against diseases such as Alzheimer's disease and heart disease.

 One cup (166 grams) of sliced ​​strawberries contains only 53 calories.

 

 

 27. Spinach

Spinach is another type of green leaf that is low in calories and packed with vitamins and minerals.

 It is high in vitamin K, provitamin A, and folic acid, and contains bioactive compounds such as the carotenoids lutein and zeaxanthin, which are important for eye health.

 One cup (30 grams) of spinach contains only 7 calories.

 

 

 28. Sugar Peas

Sugar snap peas are a cross between a snow pea and a snow pea.  Sugar pea pods are edible and have a sweet flavor.

 They are usually eaten raw on their own, but you can also add them to salads or vegetable dishes.

 Peas are nutritious, with one cup (63 grams) providing 42% of the daily value for vitamin C and just 27 calories.

 

 

 29. Tomatoes

Tomatoes are paired with a large number of ingredients and can be served raw, cooked, or mashed as a sauce.

 Plus, tomatoes are a rich source of protective plant compounds like lycopene.  Studies show that a diet rich in tomatoes may help protect against stroke, heart disease, and some types of cancer.

 A cup (149 grams) of cherry tomatoes contains 27 calories.

 

 

30. Turnip

Turnip is a vegetable with white roots and slightly bitter flesh.  It is often added to soups and stews.

 Kale is rich in vitamin C and contains only 34 calories per cooked cup (156 grams).