Evidence Based

63 Low-Calorie Vegetables for Weight Loss (Ranked List)

weight management expert
Last updated on June 27, 2022

Although vegetables are popular in weight-loss diets, some of them are actually calorie-dense, so to avoid picking the wrong ones it's important to know which veggies are low-calorie.

This article delves deep into the world of low-calorie vegetables and features a complete list that ensures you won't get out of ideas, whether you’re looking to prepare a green breakfast, a vitamin-filled dinner, or a healthy snack.

What are low-calorie vegetables

Vegetables that have less than 40 calories per serving are considered low-calorie, according to the U.S. Federal Department of Agriculture.[1]

But we need to know the usual servings of each vegetable to identify which vegetables are low-calorie. Luckily, FDA has us covered.[2]

Here are the usual serving sizes for different types of vegetables:

  • Dried vegetables or seaweed: 5 g (10 g for veggies packaged in oil)
  • Olives: 15 g
  • Vegetables used mainly for garnish or flavor, like parsley or pimento: 4 g
  • Fresh or canned hot peppers, green onion, pickled vegetables: 30 g
  • Vegetables without sauce: 85 g (95 g for vacuum packed; 130 g for canned)
  • Vegetables with sauce: 110 g
  • Pickled vegetables: 30 g
  • Vegetable juice: 240 ml
  • Sprouts: ¼ cup

Vegetables with the lowest calories

Vegetables can have from as low as 1 calorie to as high as a few hundred calories per serving, so if you’re trying to lose weight you must be careful which veggies you choose to eat.

Still wondering what vegetables are better for weight loss?

Your best choice: go for the vegetables with the lowest number of calories, the so-called zero-calorie vegetables.

Zero-calorie vegetables

Zero-calorie vegetables are vegetables that contain less than 5 calories per serving size, according to the FDA.[1]

But what vegetables have so few calories? There aren't many of them, that's for sure.

Here is a list of the 6 zero-calorie vegetables:

  • Pumpkin flowers: 1 calorie/4 g (2 flowers) serving
  • Cilantro leaves: 1 calorie/4 g (1/4 cup) serving
  • Canned pimentos: 1 calorie/4 g (4 slices) serving
  • Chives: 1 calorie/4 g (4 tsp chopped) serving
  • Canned mung bean sprouts: 4 calories/31 g (1/4 cup) serving
  • Dill pickles (cucumber): 4 calories/30 g (1 oz) serving
List of the zero-calorie vegetables for weight loss.

Tip: zero-calorie vegetables can be useful if you’re doing intermittent fasting and you hardly resist not eating during the fasting hours. So, the next time you’re hungry when you’re fasting, settle your hunger with a serving of mung bean sprouts or pickles.

Vegetables with the lowest calories per serving

Besides the 6 zero-calorie vegetables we’ve already talked about, there are more low-calorie veggies that deserve to be counted among the ones with the lowest caloric density, respectively the ones that will help you the most in your weight loss journey.

Here are the top 12 vegetables with the lowest number of calories per serving:

  • Pumpkin flowers: 1 calorie/4 g (2 flowers) serving
  • Cilantro leaves: 1 calorie/4 g (1/4 cup) serving
  • Canned pimentos: 1 calorie/4 g (4 slices) serving
  • Chives: 1 calorie/4 g (4 tsp chopped) serving
  • Canned mung bean sprouts: 4 calories/31 g (1/4 cup) serving
  • Dill pickles (cucumber): 4 calories/30 g (1 oz) serving
  • Kimchi: 5 calories/30 g (1 oz) serving
  • Garlic: 6 calories/4 g (1 small clove) serving
  • Jalapeno peppers: 9 calories/30 g (2 peppers) serving
  • Watercress: 9 calories/85 g (2 ½ cups) serving
  • Brussel sprouts: 9 calories/22 g (1/4 cup) serving
  • Green onion: 10 calories/30 g (1/3 cup chopped) serving
Top 12 list of the vegetables with the lowest calories per serving.

Considering the top above, we have the champions of the world of low-cal veggies.

The vegetables with the lowest number of calories per serving are pumpkin flowers, cilantro leaves, canned pimentos, and chives, all featuring only one calorie per serving.

Vegetables with the lowest calories per 100 g

If you don’t want to stick to the usual serving sizes when dieting for weight loss, then knowing what veggies have the lowest number of calories per 100 grams is a great way to find the ones that will help you stay on a caloric deficit.

Here are the top 10 vegetables with the lowest number of calories per 100 g (3.5 oz):

  • Watercress: 11 calories
  • Canned mung bean sprouts: 12 calories
  • Napa cabbage (cooked): 12 calories
  • Chinese cabbage (boiled): 12 calories
  • New Zealand Spinach (boiled): 12 calories
  • Bamboo shoots (boiled): 12 calories
  • Red leaf lettuce: 13 calories
  • Butterhead lettuce: 13 calories
  • Dill pickles (cucumber): 14 calories
  • White icicle radishes: 14 calories
Top 10 list of the vegetables with the lowest calories per 100 g.

As you can see above, the vegetable with the lowest number of calories per 100 g is watercress.

Low-calorie vegetables for weight loss

As there are many types of vegetables that are low in calories, we split them into groups and ranked them, so you can easily find your preferred weight loss veggies.

All the nutritional facts were grabbed from the FDA's official food database.[70]

Vegetables mainly used for flavor: 1-13 calories

Vegetables primarily used for giving food a better flavor are generally consumed in very small servings, so that is why most of them are low-calorie.

1. Pumpkin flowers

Low-calorie vegetables - pumpkin flowers.
  • Calories per 4 g (2 flowers) serving: 1
  • Calories per 100 g: 15
Nutrition facts per serving
  • Serving size: 4 g (2 flowers)
  • Calories: 1
  • Proteins: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 4 g
Nutrition facts per 100 g
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 95.2 g.[3]

2. Cilantro leaves

Low-calorie vegetables - cilantro (coriander) leaves.
  • Calories per 4 g (1/4 cup) serving: 1
  • Calories per 100 g: 23
Nutrition facts per serving
  • Serving size: 4 g (1/4 cup)
  • Calories: 1
  • Proteins: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 4 g
Nutrition facts per 100 g
  • Calories: 23
  • Proteins: 2 g
  • Carbs: 4 g
  • Fiber: 3 g
  • Fat: 1 g
  • Water: 92 g.[4]

3. Canned pimentos

Low-calorie vegetables - canned pimentos.

Pimentos photo credits (right): Yuka from Open Food Facts (license)

  • Calories per 4 g (4 slices) serving: 1
  • Calories per 100 g: 23
Nutrition facts per serving
  • Serving size: 4 g (4 slices)
  • Calories: 1
  • Proteins: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 4 g
Nutrition facts per 100 g
    • Calories: 23
    • Proteins: 1 g
    • Carbs: 5 g
    • Fiber: 2 g
    • Fat: 0 g
    • Water: 93 g.[5]

4. Chives

Low-calorie vegetables - chives.
  • Calories per 4 g (4 tsp chopped) serving: 1
  • Calories per 100 g: 30
Nutrition facts per serving
  • Serving size: 4 g (4 tsp chopped)
  • Calories: 1
  • Proteins: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 4 g
Nutrition facts per 100 g
  • Calories: 30
  • Proteins: 3 g
  • Carbs: 4 g
  • Fiber: 3 g
  • Fat: 1 g
  • Water: 91 g.[6]

5. Garlic

Low-calorie vegetables - garlic.
  • Calories per 4 g (1 small clove) serving: 1
  • Calories per 100 g: 143
Nutrition facts per serving
  • Serving size: 4 g (1 small clove)
  • Calories: 6
  • Proteins: 0 g
  • Carbs: 1 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 3 g
Nutrition facts per 100 g
  • Calories: 143
  • Proteins: 7 g
  • Carbs: 28 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 63 g.[7]

6. Dried parsley

Low-calorie vegetables - dried parsley.
  • Calories per 4 g (10 tbsp) serving: 11
  • Calories per 100 g: 271
Nutrition facts per serving
  • Serving size: 4 g (10 tbsp)
  • Calories: 11
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 0 g
Nutrition facts per 100 g
  • Calories: 271
  • Proteins: 31 g
  • Carbs: 42 g
  • Fiber: 33 g
  • Fat: 5 g
  • Water: 2 g.[8]

7. Dried cilantro leaves

Low-calorie vegetables - dried cilantro (coriander) leaves

Cilantro (coriander) leaves photo credits (right): Alba from Open Food Facts (license)

  • Calories per 4 g (7 tsp) serving: 11
  • Calories per 100 g: 279
Nutrition facts per serving
  • Serving size: 4 g (7 tsp)
  • Calories: 11
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 0 g
Nutrition facts per 100 g
  • Calories: 279
  • Proteins: 22 g
  • Carbs: 52 g
  • Fiber: 10 g
  • Fat: 5 g
  • Water: 7 g.[9]

8. Dried chives

Low-calorie vegetables - dried chives.
  • Calories per 4 g (1 ¼ cups) serving: 12
  • Calories per 100 g: 311
Nutrition facts per serving
  • Serving size: 4 g (1 ¼ cups)
  • Calories: 12
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 0 g
Nutrition facts per 100 g
  • Calories: 311
  • Proteins: 21 g
  • Carbs: 64 g
  • Fiber: 26 g
  • Fat: 4 g
  • Water: 2 g.[10]

9. Ground ginger

Low-calorie vegetables - ground ginger.
  • Calories per 4 g (2 tsp) serving: 13
  • Calories per 100 g: 335
Nutrition facts per serving
  • Serving size: 4 g (2 tsp)
  • Calories: 13
  • Proteins: 0 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 0 g
Nutrition facts per 100 g
  • Calories: 335
  • Proteins: 9 g
  • Carbs: 72 g
  • Fiber: 14 g
  • Fat: 4 g
  • Water: 10 g.[11]

Pickles: 4-5 calories

Whether you prefer classic pickled cucumbers or you love a serving of kimchi, you are on your way to losing weight since pickles are some of the vegetables with the lowest calories.

10. Dill pickles

Low-calorie vegetables - dill pickles (cucumbers).
  • Calories per 30 g (1 oz) serving: 4
  • Calories per 100 g: 14
Nutrition facts per serving
  • Serving size: 30 g (1 oz)
  • Calories: 1
  • Proteins: 0 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 4 g
Nutrition facts per 100 g
  • Calories: 14
  • Proteins: 0 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 95 g.[12]

11. Kimchi

Low-calorie vegetables - kimchi.
  • Calories per 30 g (1 oz) serving: 5
  • Calories per 100 g: 15
Nutrition facts per serving
  • Serving size: 30 g (1 oz)
  • Calories: 5
  • Proteins: 0 g
  • Carbs: 1 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 28 g
Nutrition facts per 100 g
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 2 g
  • Fat: 1 g
  • Water: 94 g.[13]

Beans and peas: 4-36 calories

Although some beans like the pinto ones count among the veggies with the most calories, you still have a few low-calorie variants to choose from.

Also, snap peas make for excellent low-calorie vegetables.

12. Canned mung bean sprouts

Low-calorie vegetables - canned mung bean sprouts.
  • Calories per 31 g (1/4 cup) serving: 4
  • Calories per 100 g: 12
Nutrition facts per serving
  • Serving size: 31 g (1/4 cup)
  • Calories: 4
  • Proteins: 0 g
  • Carbs: 1 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 30 g
Nutrition facts per 100 g
  • Calories: 12
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 96 g.[14]

13. Jicama

Low-calorie vegetables - jicama.
  • Calories per 85 g (2/3 cup) serving: 32
  • Calories per 100 g: 38
Nutrition facts per serving
  • Serving size: 85 g (2/3 cup)
  • Calories: 32
  • Proteins: 1 g
  • Carbs: 8 g
  • Fiber: 4 g
  • Fat: 0 g
  • Water: 77 g
Nutrition facts per 100 g
  • Calories: 38
  • Proteins: 1 g
  • Carbs: 9 g
  • Fiber: 5 g
  • Fat: 0 g
  • Water: 90 g.[15]

14. Boiled snap peas

Low-calorie vegetables - boiled snap peas..
  • Calories per 85 g (1/2 cup) serving: 36
  • Calories per 100 g: 42
Nutrition facts per serving
  • Serving size: 85 g (1/2 cup)
  • Calories: 2
  • Proteins: 3 g
  • Carbs: 6 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 76 g
Nutrition facts per 100 g
  • Calories: 42
  • Proteins: 3 g
  • Carbs: 7 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 89 g.[16]

Peppers and tomatoes: 9-26 calories

You’ll be happy to find out that the classic peppers and tomatoes can help you lose weight because many of these vegetables’ varieties have less than 30 calories.

15. Jalapeno peppers

Low-calorie vegetables - jalapeno peppers.
  • Calories per 30 g (1/3 cup sliced) serving: 9
  • Calories per 100 g: 29
Nutrition facts per serving
  • Serving size: 30 g (1/3 cup sliced)
  • Calories: 9
  • Proteins: 0 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 28 g
Nutrition facts per 100 g
  • Calories: 29
  • Proteins: 1 g
  • Carbs: 7 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 92 g.[17]

16. Hot chili peppers (green and red)

Low-calorie vegetables - red and green hot chili peppers.
  • Calories per 30 g (2 peppers) serving: 12
  • Calories per 100 g: 40
Nutrition facts per serving
  • Serving size: 30 g (2 peppers)
  • Calories: 12
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 26 g
Nutrition facts per 100 g
  • Calories: 40
  • Proteins: 2 g
  • Carbs: 9 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 88 g.[18] [19]

17. Yellow tomatoes

Low-calorie vegetables - yellow tomatoes.
  • Calories per 85 g (2/3 cup, chopped) serving: 13
  • Calories per 100 g: 15
Nutrition facts per serving
  • Serving size: 85 g (2/3 cup, chopped)
  • Calories: 13
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 81 g
Nutrition facts per 100 g
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 95 g.[20]

18. Sun-dried tomatoes

Low-calorie vegetables - sun-dried tomatoes.
  • Calories per 5 g (2 ½ pieces) serving: 13
  • Calories per 100 g: 258
Nutrition facts per serving
  • Serving size: 5 g (2 ½ pieces)
  • Calories: 13
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 1 g
Nutrition facts per 100 g
  • Calories: 258
  • Proteins: 14 g
  • Carbs: 56 g
  • Fiber: 12 g
  • Fat: 3 g
  • Water: 15 g.[21]

19. Roma tomatoes

Low-calorie vegetables - Roma tomatoes.
  • Calories per 85 g (3 oz) serving: 19
  • Calories per 100 g: 22
Nutrition facts per serving
  • Serving size: 85 g (3 oz)
  • Calories: 19
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 81 g
Nutrition facts per 100 g
  • Calories: 22
  • Proteins: 1 g
  • Carbs: 4 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 95 g.[22]

20. Green peppers

Low-calorie vegetables - green peppers.
  • Calories per 85 g (3 oz) serving: 20
  • Calories per 100 g: 23
Nutrition facts per serving
  • Serving size: 85 g (3 oz)
  • Calories: 20
  • Proteins: 1 g
  • Carbs: 4 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 80 g
Nutrition facts per 100 g
  • Calories: 23
  • Proteins: 1 g
  • Carbs: 5 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 94 g.[23]

21. Red and yellow peppers

Low-calorie vegetables - red and yellow peppers.
  • Calories per 85 g (3 oz) serving: 26
  • Calories per 100 g: 31
Nutrition facts per serving
  • Serving size: 85 g (3 oz)
  • Calories: 26
  • Proteins: 1 g
  • Carbs: 6 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 78 g
Nutrition facts per 100 g
  • Calories: 31
  • Proteins: 1 g
  • Carbs: 7 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 92 g.[24] [25]

Cruciferous vegetables: 9-33 calories

Most cruciferous vegetables, from cabbages and radishes to kale and broccoli, are low-calorie, so they can help you lose weight.

22. Watercress

Low-calorie vegetables - watercress.
  • Calories per 85 g (2 ½ cups) serving: 9
  • Calories per 100 g: 11
Nutrition facts per serving
  • Serving size: 85 g (2 ½ cups)
  • Calories: 9
  • Proteins: 2 g
  • Carbs: 1 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 81 g
Nutrition facts per 100 g
  • Calories: 11
  • Proteins: 2 g
  • Carbs: 1 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 95 g.[26]

23. Brussel sprouts

Low-calorie vegetables - brussel sprouts.
  • Calories per 22 g (1/4 cup) serving: 9
  • Calories per 100 g: 43
Nutrition facts per serving
  • Serving size: 22 g (1/4 cup)
  • Calories: 9
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 19 g
Nutrition facts per 100 g
  • Calories: 43
  • Proteins: 3 g
  • Carbs: 9 g
  • Fiber: 4 g
  • Fat: 0 g
  • Water: 86 g.[27]

24. Cooked napa cabbage

Low-calorie vegetables - cooked napa cabbage.
  • Calories per 85 g (3/4 cup) serving: 10
  • Calories per 100 g: 12
Nutrition facts per serving
  • Serving size: 85 g (3/4 cup)
  • Calories: 10
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 82 g
Nutrition facts per 100 g
  • Calories: 12
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 96 g.[28]

25. Boiled Chinese cabbage (pak-choi)

Low-calorie vegetables - boiled Chinese cabbage.
  • Calories per 85 g (1/2 cup, shredded) serving: 10
  • Calories per 100 g: 12
Nutrition facts per serving
  • Serving size: 85 g (1/2 cup, shredded)
  • Calories: 10
  • Proteins: 2 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 82 g
Nutrition facts per 100 g
  • Calories: 12
  • Proteins: 2 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 96 g.[29]

26. White icicle radishes

Low-calorie vegetables - white icicle radishes.
  • Calories per 85 g (4/5 cup, slices) serving: 12
  • Calories per 100 g: 14
Nutrition facts per serving
  • Serving size: 85 g (4/5 cup, slices)
  • Calories: 12
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 81 g
Nutrition facts per 100 g
  • Calories: 14
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 95 g.[30]

27. Radishes

Low-calorie vegetables - radishes.
  • Calories per 85 g (3/4 cup, slices) serving: 14
  • Calories per 100 g: 16
Nutrition facts per serving
  • Serving size: 85 g (3/4 cup, slices)
  • Calories: 14
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 81 g
Nutrition facts per 100 g
  • Calories: 16
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 95 g.[31]

28. Cabbage

Low-calorie vegetables - cabbage.
  • Calories per 85 g (1 cup, chopped) serving: 21
  • Calories per 100 g: 25
Nutrition facts per serving
  • Serving size: 85 g (1 cup, chopped)
  • Calories: 21
  • Proteins: 1 g
  • Carbs: 5 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 78 g
Nutrition facts per 100 g
  • Calories: 25
  • Proteins: 1 g
  • Carbs: 6 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 92 g.[32]

29. Cauliflower

Low-calorie vegetables - cauliflower.
  • Calories per 85 g (4/5 cup, chopped) serving: 21
  • Calories per 100 g: 25
Nutrition facts per serving
  • Serving size: 85 g (4/5 cup, chopped)
  • Calories: 21
  • Proteins: 2 g
  • Carbs: 4 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 78 g
Nutrition facts per 100 g
  • Calories: 25
  • Proteins: 2 g
  • Carbs: 5 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 92 g.[33]

30. Rocket (arugula)

Low-calorie vegetables - rocket (arugula).
  • Calories per 85 g (4 ¼ cups) serving: 21
  • Calories per 100 g: 25
Nutrition facts per serving
  • Serving size: 85 g (4 ¼ cups)
  • Calories: 21
  • Proteins: 3 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 1 g
  • Water: 78 g
Nutrition facts per 100 g
  • Calories: 25
  • Proteins: 3 g
  • Carbs: 4 g
  • Fiber: 2 g
  • Fat: 1 g
  • Water: 92 g.[34]

31. Kale

Low-calorie vegetables - kale.
  • Calories per 85 g (4 cups) serving: 30
  • Calories per 100 g: 35
Nutrition facts per serving
  • Serving size: 85 g (4 cups)
  • Calories: 30
  • Proteins: 3 g
  • Carbs: 3 g
  • Fiber: 3 g
  • Fat: 1 g
  • Water: 77 g
Nutrition facts per 100 g
  • Calories: 35
  • Proteins: 3 g
  • Carbs: 4 g
  • Fiber: 4 g
  • Fat: 1 g
  • Water: 90 g.[35]

32. Broccoli

Low-calorie vegetables - broccoli.
  • Calories per 85 g (3 oz) serving: 33
  • Calories per 100 g: 39
Nutrition facts per serving
  • Serving size: 85 g (3 oz)
  • Calories: 33
  • Proteins: 3 g
  • Carbs: 5 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 77 g
Nutrition facts per 100 g
  • Calories: 39
  • Proteins: 3 g
  • Carbs: 6 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 90 g.[36]

Bamboo vegetables: 10 calories

33. Cooked bamboo shoots

Low-calorie vegetables - cooked bamboo shoots.
  • Calories per 85 g (3/4 cup, slices) serving: 10
  • Calories per 100 g: 12
Nutrition facts per serving
  • Serving size: 85 g (3/4 cup, slices)
  • Calories: 10
  • Proteins: 2 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 82 g
Nutrition facts per 100 g
  • Calories: 12
  • Proteins: 2 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 96 g.[37]

Spinach: 10-20 calories

34. New Zealand spinach

Low-calorie vegetables - New Zealand spinach.
  • Calories per 85 g (1/2 cup, chopped) serving: 12
  • Calories per 100 g: 14

Besides eating New Zealand spinach raw, you can also cook it, but keep in mind that just boiling it will slightly decrease its nutrients.

Nutrition facts per serving
  • Serving size: 85 g (1/2 cup, chopped)
  • Calories: 12
  • Proteins: 2 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 80 g
Nutrition facts per 100 g
  • Calories: 14
  • Proteins: 2 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 94 g.[38]

35. Spinach

Low-calorie vegetables - spinach.
  • Calories per 85 g (9 leaves) serving: 20
  • Calories per 100 g: 23
Nutrition facts per serving
  • Serving size: 85 g (9 leaves)
  • Calories: 20
  • Proteins: 3 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 77 g
Nutrition facts per 100 g
  • Calories: 23
  • Proteins: 3 g
  • Carbs: 4 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 91 g.[39]

Onions and asparagus: 10-37 calories

36. Green onions

Low-calorie vegetables - green onions.
  • Calories per 30 g (5 tbsp, chopped) serving: 10
  • Calories per 100 g: 32
Nutrition facts per serving
  • Serving size: 30 g (5 tbsp, chopped)
  • Calories: 10
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 27 g
Nutrition facts per 100 g
  • Calories: 32
  • Proteins: 2 g
  • Carbs: 7 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 90 g.[40]

37. Boiled asparagus

Low-calorie vegetables - boiled asparagus.
  • Calories per 85 g (1/2 cup) serving: 19
  • Calories per 100 g: 22
Nutrition facts per serving
  • Serving size: 85 g (1/2 cup)
  • Calories: 19
  • Proteins: 2 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 79 g
Nutrition facts per 100 g
  • Calories: 22
  • Proteins: 2 g
  • Carbs: 4 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 93 g.[41]

38. White onions

Low-calorie vegetables - white onions.
  • Calories per 85 g (3 oz) serving: 31
  • Calories per 100 g: 36
Nutrition facts per serving
  • Serving size: 85 g (3 oz)
  • Calories: 31
  • Proteins: 1 g
  • Carbs: 7 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 77 g
Nutrition facts per 100 g
  • Calories: 36
  • Proteins: 1 g
  • Carbs: 8 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 91 g.[42]

39. Red onions

Low-calorie vegetables - red onions.
  • Calories per 85 g (3 oz) serving: 37
  • Calories per 100 g: 44
Nutrition facts per serving
  • Serving size: 85 g (3 oz)
  • Calories: 37
  • Proteins: 1 g
  • Carbs: 9 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 76 g
Nutrition facts per 100 g
  • Calories: 44
  • Proteins: 1 g
  • Carbs: 10 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 89 g.[43]

Leafy vegetables: 11-20 calories

Leafy vegetables, like lettuces, escarole, and chicory greens, are all low in calories.

40. Red leaf lettuce

Low-calorie vegetables - red leaf lettuce.
  • Calories per 85 g (3 cups, shredded) serving: 11
  • Calories per 100 g: 13
Nutrition facts per serving
  • Serving size: 85 g (3 cups, shredded)
  • Calories: 11
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 82 g
Nutrition facts per 100 g
  • Calories: 13
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 96 g.[44]

41. Butterhead lettuce

Low-calorie vegetables - butterhead lettuce.
  • Calories per 85 g (1 ½ cups, shredded or chopped) serving: 11
  • Calories per 100 g: 13
Nutrition facts per serving
  • Serving size: (1 ½ cups, shredded or chopped)
  • Calories: 11
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 82 g
Nutrition facts per 100 g
  • Calories: 13
  • Proteins: 1 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 96 g.[45]

42. Iceberg lettuce

Low-calorie vegetables - iceberg lettuce.
  • Calories per 85 g (1 ½ cups, chopped) serving: 12
  • Calories per 100 g: 14
Nutrition facts per serving
  • Serving size: 85 g (1 ½ cups, chopped)
  • Calories: 12
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 82 g
Nutrition facts per 100 g
  • Calories: 14
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 96 g.[46]

43. Green leaf lettuce

Low-calorie vegetables - green leaf lettuce.
  • Calories per 85 g (2 1/3 cups, shredded) serving: 13
  • Calories per 100 g: 15
Nutrition facts per serving
  • Serving size: 85 g (2 1/3 cups, shredded)
  • Calories: 13
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 81 g
Nutrition facts per 100 g
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 95 g.[47]

44. Boiled escarole

  • Calories per 85 g (1/2 cup) serving: 13
  • Calories per 100 g: 15
Nutrition facts per serving
  • Serving size: 85 g (1/2 cup)
  • Calories: 13
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 80 g
Nutrition facts per 100 g
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 94 g.[48]

45. Chicory greens

  • Calories per 85 g (3 cups) serving: 20
  • Calories per 100 g: 23
Nutrition facts per serving
  • Serving size: 85 g (3 cups)
  • Calories: 20
  • Proteins: 2 g
  • Carbs: 4 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 78 g
Nutrition facts per 100 g
  • Calories: 23
  • Proteins: 2 g
  • Carbs: 5 g
  • Fiber: 4 g
  • Fat: 0 g
  • Water: 92 g.[49]

Edible cactuses: 13 calories

46. Cooked nopales

Low-calorie vegetables - cooked nopales.

Cooked nopales photo credits: Javier Lastras per Flickr (license)

  • Calories per 85 g (1/2 cup or 3 pads) serving: 13
  • Calories per 100 g: 15
Nutrition facts per serving
  • Serving size: 85 g (1/2 cup or 3 pads)
  • Calories: 13
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 80 g
Nutrition facts per 100 g
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 94 g.[50]

Cucurbits: 13-18 calories

Whether you love a juicy cucumber salad or some oven-baked pumpkin, you don’t have to abstain from these because cucurbit vegetables are low in calories.

47. Cucumber

Low-calorie vegetables - cucumber.
  • Calories per 85 g (1/3 cucumber) serving: 13
  • Calories per 100 g: 15
Nutrition facts per serving
  • Serving size: 85 g (1/3 cucumber)
  • Calories: 13
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 81 g
Nutrition facts per 100 g
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 4 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 95 g.[51]

48. Boiled scallop squash

Low-calorie vegetables - boiled scallop squash.
  • Calories per 85 g (1/2 cup, sliced) serving: 14
  • Calories per 100 g: 16
Nutrition facts per serving
  • Serving size: 85 g (1/2 cup, sliced)
  • Calories: 14
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 81 g
Nutrition facts per 100 g
  • Calories: 16
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 95 g.[52]

49. Pumpkin leaves

  • Calories per 85 g (3 oz) serving: 16
  • Calories per 100 g: 19
Nutrition facts per serving
  • Serving size: 85 g (3 oz)
  • Calories: 16
  • Proteins: 3 g
  • Carbs: 2 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 79 g
Nutrition facts per 100 g
  • Calories: 19
  • Proteins: 3 g
  • Carbs: 2 g
  • Fiber: 0 g
  • Fat: 0 g
  • Water: 93 g.[53]

50. Zucchini

Low-calorie vegetables - zucchini.
  • Calories per 85 g (8 large zucchinis) serving: 18
  • Calories per 100 g: 21
Nutrition facts per serving
  • Serving size: 85 g (8 large zucchinis)
  • Calories: 18
  • Proteins: 3 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 79 g
Nutrition facts per 100 g
  • Calories: 21
  • Proteins: 3 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 93 g.[54]

Mushrooms: 15-31 calories

51. Shiitake mushrooms

Low-calorie vegetables - shiitake mushrooms.
  • Calories per 5 g (1.5 mushrooms) serving: 15
  • Calories per 100 g: 296
Nutrition facts per serving
  • Serving size: 5 g (1.5 mushrooms)
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 4 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 1 g
Nutrition facts per 100 g
  • Calories: 296
  • Proteins: 10 g
  • Carbs: 75 g
  • Fiber: 12 g
  • Fat: 1 g
  • Water: 10 g.[55]

52. White mushrooms

Low-calorie vegetables - white mushrooms.
  • Calories per 85 g (1 1/5 cups, pieces or slices) serving: 19
  • Calories per 100 g: 22
Nutrition facts per serving
  • Serving size: 85 g (2 cups, pieces or slices)
  • Calories: 19
  • Proteins: 3 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 78 g
Nutrition facts per 100 g
  • Calories: 22
  • Proteins: 3 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 92 g.[56]

53. Portobello mushrooms

Low-calorie vegetables - portobello mushrooms.
  • Calories per 85 g (1 whole piece) serving: 19
  • Calories per 100 g: 22
Nutrition facts per serving
  • Serving size: 85 g (1 whole piece)
  • Calories: 19
  • Proteins: 2 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 79 g
Nutrition facts per 100 g
  • Calories: 22
  • Proteins: 2 g
  • Carbs: 4 g
  • Fiber: 1 g
  • Fat: 0 g
  • Water: 93 g.[57]

54. Enoki mushrooms

Low-calorie vegetables - enoki mushrooms.
  • Calories per 85 g (1.3 cups, sliced) serving: 31
  • Calories per 100 g: 37
Nutrition facts per serving
  • Serving size: 85 g (1.3 cups, sliced)
  • Calories: 31
  • Proteins: 3 g
  • Carbs: 7 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 75 g
Nutrition facts per 100 g
  • Calories: 37
  • Proteins: 3 g
  • Carbs: 8 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 88 g.[58]

Celeries, fennels, and carrots: 15-35 calories

55. Celery

Low-calorie vegetables - celery.
  • Calories per 110 g (1.1 cups, chopped) serving: 15
  • Calories per 100 g: 14
Nutrition facts per serving
  • Serving size: 110 g (1.1 cup, chopped)
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 105 g
Nutrition facts per 100 g
  • Calories: 14
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 95 g.[59]

56. Fennel

Low-calorie vegetables - fennel.
  • Calories per 85 g (1 cup, sliced) serving: 26
  • Calories per 100 g: 31
Nutrition facts per serving
  • Serving size: 85 g (1 cup, sliced)
  • Calories: 26
  • Proteins: 1 g
  • Carbs: 6 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 77 g
Nutrition facts per 100 g
  • Calories: 31
  • Proteins: 1 g
  • Carbs: 7 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 90 g.[60]

57. Carrots

Low-calorie vegetables - carrots.
  • Calories per 85 g (2/3 cup, chopped) serving: 35
  • Calories per 100 g: 41
Nutrition facts per serving
  • Serving size: 85 g (2/3 cup, chopped)
  • Calories: 35
  • Proteins: 1 g
  • Carbs: 9 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 75 g
Nutrition facts per 100 g
  • Calories: 41
  • Proteins: 1 g
  • Carbs: 10 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 88 g.[61]

Seaweed: 15-38 calories

58. Dried kelp seaweed

Low-calorie vegetables - dried kelp seaweed.
  • Calories per 5 g (1 tbsp) serving: 15
  • Calories per 100 g: 300
Nutrition facts per serving
  • Serving size: 5 g (1 tbsp)
  • Calories: 15
  • Proteins: 1 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 0 g
Nutrition facts per 100 g
  • Calories: 300
  • Proteins: 10 g
  • Carbs: 60 g
  • Fiber: 30 g
  • Fat: 0 g
  • Water: 0 g.[62]

59. Wakame

Low-calorie vegetables - wakame.
  • Calories per 85 g (3 oz) serving: 38
  • Calories per 100 g: 45
Nutrition facts per serving
  • Serving size: 85 g (3 oz)
  • Calories: 38
  • Proteins: 3 g
  • Carbs: 8 g
  • Fiber: 1 g
  • Fat: 1 g
  • Water: 68 g
Nutrition facts per 100 g
  • Calories: 45
  • Proteins: 3 g
  • Carbs: 9 g
  • Fiber: 1 g
  • Fat: 1 g
  • Water: 80 g.[63]

Olives: 17-22 calories

60. Black olives

Low-calorie vegetables - black olives.
  • Calories per 15 g (3 olives) serving: 17
  • Calories per 100 g: 116
Nutrition facts per serving
  • Serving size: 15 g (3 olives)
  • Calories: 17
  • Proteins: 0 g
  • Carbs: 1 g
  • Fiber: 0 g
  • Fat: 2 g
  • Water: 12 g
Nutrition facts per 100 g
  • Calories: 116
  • Proteins: 1 g
  • Carbs: 6 g
  • Fiber: 2 g
  • Fat: 11 g
  • Water: 80 g.[64]

61. Green olives

Low-calorie vegetables - green olives.
  • Calories per 15 g (6 olives) serving: 22
  • Calories per 100 g: 145
Nutrition facts per serving
  • Serving size: 15 g (6 olives)
  • Calories: 22
  • Proteins: 0 g
  • Carbs: 1 g
  • Fiber: 0 g
  • Fat: 2 g
  • Water: 11 g
Nutrition facts per 100 g
  • Calories: 145
  • Proteins: 1 g
  • Carbs: 4 g
  • Fiber: 3 g
  • Fat: 15 g
  • Water: 75 g.[65]

Chards and beets: 17-37 calories

62. Boiled Swiss chard

Low-calorie vegetables - boiled Swiss chard.
  • Calories per 85 g (1/2 cup, chopped) serving: 17
  • Calories per 100 g: 20
Nutrition facts per serving
  • Serving size: 85 g (1/2 cup, chopped)
  • Calories: 17
  • Proteins: 2 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 79 g
Nutrition facts per 100 g
  • Calories: 20
  • Proteins: 2 g
  • Carbs: 4 g
  • Fiber: 2 g
  • Fat: 0 g
  • Water: 93 g.[66]

63. Beets

Low-calorie vegetables - beets.
  • Calories per 85 g (2/3 cup) serving: 37
  • Calories per 100 g: 43
Nutrition facts per serving
  • Serving size: 85 g (2/3 cup)
  • Calories: 37
  • Proteins: 2 g
  • Carbs: 9 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 75 g
Nutrition facts per 100 g
  • Calories: 43
  • Proteins: 2 g
  • Carbs: 10 g
  • Fiber: 3 g
  • Fat: 0 g
  • Water: 88 g.[67]

As a quick summary, here is a printable chart showing all the low-calorie vegetables:

Low-calorie vegetables for weight loss - printable chart list.

Low-calorie vegetables sorted by nutrients

Low-carb low-calorie vegetables

As the dietary authorities are yet to define low-carb foods, we considered low-calorie vegetables that get less than 30% of their calories from carbs as being low-carb.

However, since most low-calorie vegetables, and vegetables in general, have carbs as their main macronutrient, very few of them can pass as low-carb.

The only low-calorie vegetables that are low in carbs are olives, black or green.

High-protein low-calorie vegetables

A high-protein diet is a regime where more than 15-16% of the total calories come from protein, according to a nutritional study published by Cambridge.[68]

Therefore:

High-protein low-calorie vegetables are veggies that are low in calories and have more than 15-16% of their calories coming from protein.

Which vegetables meet the threshold?

Here are the low-calorie vegetables that are high in protein:

  • Vegetables mainly used for flavor, besides ginger
  • Kimchi
  • Canned mung bean sprouts
  • Snap peas
  • Chili peppers (green and red)
  • Yellow tomatoes
  • Sun-dried tomatoes
  • Green peppers
  • Cruciferous vegetables
  • Cooked bamboo shoots
  • Spinach
  • Green onions
  • Asparagus
  • Leafy vegetables
  • Cooked nopales
  • Cucurbits, like cucumber and zucchini
  • Mushrooms, besides the shiitake ones
  • Celery
  • Seaweed
  • Swiss chard
  • Beets

Although the above low-calorie vegetables are high in protein, most of them contain a lot of water, so it can be hard to eat enough of these to meet your necessary protein intake, especially if you’re looking to build muscle.

However, these high-protein veggies can still get you a welcomed bonus of proteins.

High-fiber low-calorie vegetables

Considering that:

  • A high-fiber food is a food that contains 20% or more of the daily value (DV) for dietary fiber, according to the FDA;
  • The daily value for dietary fiber is 28 g per day (based on a 2000-calorie diet).[69]

We know this:

Low-calorie vegetables that are high in fiber have at least 5.6 g of dietary fiber per common serving.

Looking through all the low-calorie vegetables, none of them are high-fiber because all of them have less than 5.6 g of fiber per serving.

The low-calorie vegetables with the most fibers are jicama (4.25 g/serving), followed by kale (3.4 g/serving) and chicory greens (3.4 g/serving).

Low-fat low-calorie vegetables

If you’re looking for low-calorie vegetables that are also low in fat, you have plenty of choices because most vegetables have no fat.

The only low-calorie veggies that have considerable amounts of fat are olives.

High-volume low-calorie vegetables

Low-calorie vegetables that fill you up the most are the ones that have a lot of water in their composition, a quality that makes them high in volume.

Here is a list of the high-volume low-calorie vegetables:

  • Vegetables mainly used for flavor, besides garlic, ginger, and the dried varieties
  • Pickles
  • Beans and peas
  • Peppers and tomatoes, besides the dried varieties
  • Cruciferous vegetables
  • Cooked bamboo shoots
  • Spinach
  • Onions and asparagus
  • Leafy vegetables
  • Cooked nopales
  • Cucurbits
  • Mushrooms, besides shiitake mushrooms
  • Celery, fennels, and carrots
  • Seaweed
  • Olives
  • Swiss chard
  • Beets

So, as you can see, all low-calorie vegetables, besides garlic, ginger, and the dried varieties, have at least 75% water in their composition while most of them have over 90% water.

Check out our list of high-volume low-calorie foods for more meal ideas that will fill you up, help you eat less, and ultimately make you lose weight.

How to eat low-calorie vegetables (and recipes)

You can serve low-calorie vegetables in many ways, from dipping them into sauces and eating them as snacks to making soups and preparing casseroles.

However, don’t forget that instead of stir-frying them, you should eat vegetables raw or steamed to keep their nutrients and low-calorie profile.

Below you can find ideas and recipes on how to consume your favorite low-calorie vegetables.

Low-calorie veggie dips

Plate with veggie dip and low-calorie vegetables.

Vegetable dip platter photo credits: Abdulla Al Muhairi from Flickr (license)

One of the tastiest ways to eat low-calorie vegetables is to dip them in delicious sauces.

The expert dietitians from the American Heart Association and the American Diabetes Association have some creamy ideas for low-calorie veggie dips that can help you cope with a weight-loss diet.

Here are some of the low-calorie veggie dip recipes:

Low-calorie vegetable soups

Low-calorie vegetable soup.

Soups made with low-calorie vegetables are especially good for weight loss because they are filling. After all, one of the core ingredients in a soup is water.

Therefore, you'll likely have a low appetite after consuming soups. This makes you eat less calories.

As for actual soup recipes that include low-calorie vegetables, you can start by following recipes coming from dietary experts linked to the National Library of Medicine, the WCRF, and the American Heart Association.

Here are three of their recipes:

Low-calorie vegetable breakfast

Low-calorie vegetable breakfast ideas exemplified with veggies and eggs fried in a pan.

Another great way to incorporate low-calorie vegetables into your diet is to eat them at breakfast.

Here are two breakfast recipe ideas that include low-calorie vegetables:

Low-calorie vegetable dinner

Low-calorie vegetable dinner ideas exemplified with green veggies in a dish.

And if you can eat low-calorie vegetables for breakfast, why couldn’t you prepare something light, green, and tasty for dinner?

Here are 2 low-calorie vegetable-based recipes you can try for your dinner meal:

Low-calorie vegetable snacks

Platter with low-calorie vegetable snacks.

Here are some low-calorie vegetables you can eat as snacks:

  • Pickles
  • Peppers
  • Cruciferous veggies, like radishes, cabbages, and kale
  • Lettuces and chicory greens
  • Cucurbits, like cucumbers and zucchinis
  • Celery
  • Carrots
  • Beets

To obtain tastier snacks, combine the vegetables above with some low-calorie fruits, dairy, or starches, or use them as garnish along with some lean types of meats, like fish.

Find much more ideas that will help you create lean and delicious veggie snacks in our list of low-calorie foods.

Low-calorie vegetable salads

Platter with a low-calorie vegetable salad.

Maybe the most straightforward way of consuming low-calorie vegetables is to put them together and make salads.

One great vegetable salad recipe comes from the American Heart Association: chopped colorful veggie salad. One serving of this salad has 156 calories.

Low-calorie vegetable casseroles

Yet another tasty way you can use low-calorie vegetables in the kitchen is to make a casserole out of them.

Here is a delicious casserole recipe approved by the U.S. Department of Health that has low-calorie veggies at its core: Caribbean casserole. This tropical-inspired casserole has 185 calories per serving.

Frequently asked questions

Are vegetables high in calories?

Generally, vegetables are low-calorie, but that doesn’t mean that none of them are high in calories.

Check our list of high-calorie vegetables to find the veggies that are nutrient-dense.

Will eating vegetables help you lose weight?

Not all of them, because some vegetables are high-calorie, which means they can actually make you gain weight easier.

On the other side, if you focus on eating low-calorie vegetables, you’ll find it simpler to lose weight since most of these vegetables are filling and don’t increase your daily calorie intake too much.

What vegetables burn the most belly fat?

Vegetables don’t burn belly fat, but they can help you stay on a calorie deficit. An exercise routine combined with a healthy diet that lets you stay on a calorie deficit will help you get rid of that stubborn abdominal fat.

Conclusion

When you know what vegetables are low-calorie and how to eat them so you don’t get bored, you’re very likely to see the scale’s numbers going down, and finally get closer to your weight loss goals.

Therefore, the next time you plan your grocery list, come back to this article and pick your favorite low-calorie vegetables, and maybe get inspired by some of the included recipes too.

Sources

Unfold Today has rigorous sourcing principles adhering to the top journalistic standards, so our writers always look for official, experienced, and first-hand sources. Read more about how we keep our content trustworthy and updated by reading our editorial process.

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