16 Zero-Calorie Foods to Keep You Full and Satisfied
21 April 2025
Adults need to consume a specific amount of calories daily to stay healthy - and the total amount plays a significant role in both weight loss and maintenance. If you're unsure how many calories you eat daily, you may want to track them for a few days to see where you fall on the caloric scale.
Consuming zero-calorie and low-calorie foods can help aid in weight loss and keep you full without exceeding your daily limit. Read ahead for 16 delicious zero-calorie foods (or as close to zero calories as possible) that you can incorporate into your diet.
How many calories should I eat daily?
According to current Dietary Guidelines for Americans, women age 60 and over should consume between 1,600 and 2,200 calories each day. On the other hand, men in this age group should eat between 2,200 to 2,600 calories per day to maintain a healthy weight.
Even if you're trying to lose weight, it's important to make sure you're getting the right amount of calories your body needs to properly function. After all, calories help power your brain, heart, and muscles, providing you with energy. Not consuming enough calories or eating too many each day can be harmful, potentially leading to future health problems.
Do zero-calorie foods exist?
Finding a zero-calorie food item is rare, but there are many foods with very low calories that will hardly increase your daily caloric intake. Most of these low-calorie foods contain a high water content, such as certain fruits and vegetables. Below, you'll find various foods that contain less than 100 calories per serving.
16 zero or very low calorie foods
1. Spinach
Spinach is a great low-calorie food you can saute and use as a side dish paired with chicken or fish. Or, you can also create a delicious spinach salad, filled with berries and a protein, like tofu or shrimp. This leafy green only contains seven calories per one uncooked cup, making it a high-volume food you can enjoy in abundance. This vegetable is also loaded with vitamins and minerals, including vitamin K, vitamin A, and folate.
2. Cabbage
Cabbage comes in a variety of colors, including red, white, and green. While each variety is low in calories, they tend to have different nutrients. For example, red cabbage has more vitamin C than green cabbage. However, each variety contains roughly 22 calories for 3.5 ounces and is rich in vitamin K and fiber. You can eat cabbage raw in salads or a low-calorie coleslaw, or steam it for a healthy side option.
3. Iceberg Lettuce
If you're looking for a milder, low-calorie leafy green option, iceberg lettuce has a high water content and is low in calories. It only contains about one calorie per leaf. It also provides calcium, potassium, and folate. You can use this lettuce as a 'shell' for low-carb taco nights, or enjoy it as the base of a salad.
4. Broccoli
Broccoli is a cruciferous vegetable, similar to cabbage, kale, cauliflower, and brussels sprouts. This vegetable is high in fiber, vitamin C, vitamin K, iron, and potassium. Best of all, it only contains 34 calories per 3.5 ounces, making it a great side choice. For a low-calorie side, roast your broccoli in the oven with various seasonings like salt, garlic powder, and pepper and coat with zero-calorie cooking spray.
5. Carrots
Carrots are rich in carotenoids, which can help lower your risk of cancer and improve your eye health. These bright vegetables are also a good source of fiber, vitamin K1, and potassium. Two small-to-medium raw carrots contain about 41 calories. You can enjoy them raw with low-calorie peanut butter, or boil them and pair them with a protein for an easy, clean meal.
Related: Ready to eat vegetarian meals
6. Radishes
These root vegetables have a spicy, peppery taste. Radishes offer a good source of potassium, folate, and vitamin C. They're also low in calories, containing 18 calories per one cup. You can eat these with a Greek yogurt veggie dip, or add them into a salad for a little crunch.
7. White Mushrooms
White mushrooms are one of the most cultivated mushroom varieties in the world. They're very low in calories, only containing 21 per cup of raw mushrooms, and can offer health-promoting effects, like improved heart health. Due to their exposure to sunlight, mushrooms are high in vitamin D2, which helps keep your bones healthy. You can enjoy mushrooms sauteed on top of a piece of chicken or steak, or mix them with eggs for a high-protein breakfast option.
8. Celery
Celery is extremely high in water content and provides several micronutrients, making it a good food to incorporate into your meals. This vegetable is high in vitamins E, C, K, and A, which can contribute to good eye health. One medium celery stalk contains 5.6 calories and 1.2 carbs. The stalks of celery can be added to soups, and salads, or enjoyed on their own with some peanut butter.
9. Watermelon
Watermelon is a delicious, hydrating fruit that has only 46 calories per cup. It's made of over 90% water and contains 15% of your daily vitamin C needs. It's the perfect snack you can enjoy on its own, or pair with feta and mint for a refreshing, higher-protein option.
10. Clementines
Clementines are the perfect sweet snack to tide you over on a busy day. These mini oranges are known for their high vitamin C content, containing 40% of the daily value, and are only 35 calories a piece. This high amount of vitamin C can help improve your skin health by contributing to healthy collagen production. This small fruit also contains other antioxidants, including beta-carotene, an antioxidant that can protect against asthma and heart disease.
11. Apples
Apples are one of the most popular fruits in the U.S. - and for good reason. This fruit is low in calories, high in fiber, and contains a good source of nutrients, like vitamin C, vitamin E, and zinc. One cup of apple slices provides 62 calories and nearly three grams of fiber.
12. Papaya
You can't go wrong snacking on a delicious, tropical fruit like papaya, especially when one small fruit only has about 59 calories. Papaya is high in vitamins A, C, and E. Its seeds are also known to combat intestinal parasites, helping eliminate harmful organisms from your digestive system. This fruit is sweet and has a smooth texture, tasting delicious on its own, or in a smoothie or fresh salsa.
Related: Easy-to-digest soft foods
13. Strawberries
Strawberries contain only 53 calories per one cup, making them a highly nutritious and delicious snack you can consume often. These berries are an excellent source of vitamin C and magnesium, which can aid in nerve function and tissue formation. They're also rich in antioxidants and plant compounds, which may benefit blood sugar control. While these are deliciously sweet to consume on their own, you can also add them to salads and desserts.
14. Grapefruit
Grapefruit is a hybrid between an orange and a pummelo, giving a citrusy, not super sweet flavor. One-half grapefruit contains 52 calories and about 13 carbs. This fruit is an excellent source of vitamin C, providing nearly 65% of your daily needs in one serving. It's also a good source of beta-carotene.
15. Pickles
If you're in the mood for a salty low-calorie snack, opt for a pickle. One small dill pickle spear contains only four calories and hardly any carbs, making it a healthy snack option to enjoy on occasion. These pickled vegetables (and their juice) can aid in healing muscle cramps and managing electrolyte balance.
16. Pumpkin
Pumpkin is good for more than just making jack-o-lanterns at Halloween. This plump food provides a range of health benefits that make it a good vegetable to enjoy year-round. It's a great source of beta-carotene and one cooked cup only has 49 calories. You can use pumpkin for baking, or transform it into a comforting low-calorie soup.
Related:
Order Thanksgiving dinner at your home in Chicago and nearby areas
Find low-calorie meals at Meal Village
If you're on the hunt for low-calorie meals but don't have time to spend hours cooking in the kitchen, try out Meal Village. This meal service offers delicious, healthy meals that are delivered fresh right to your doorstep - eliminating the need for chopping, cooking, and cleaning. Each week, the chefs at Meal Village curate a menu of over 130 recipes that cater to various diets, including low-calorie, gluten-free, and vegetarian. You can find these meals online, and then place an order either on their website or over the phone. Plus, there are no subscriptions or commitments. You can order however much you'd like, whenever you want it. Nutritious and tasty low-calorie meals are just a few clicks away.
