36 Zero-Calorie Foods for Healthy Weight Loss
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You’ve heard of low calorie foods, but what about zero-calorie foods? Or better yet, negative-calorie foods?? Different name, same meaning.
Spoiler alert: they don’t actually contain zero (or negative) calories. They just contain few enough calories that you can literally eat them all day every day and not gain weight.
The theory behind these zero-calorie foods is simple: Your body burns more calories digesting them than they contain.
You may be wondering what’s the point in even eating them then.
- They’re good for you.
- That’s it.
In all seriousness, they actually contain vital nutrients like vitamins and minerals, antioxidants, fiber to feed your little gut bacteria and keep you full, all of which support your health from the inside out. All of which makes them an ally for weight loss.
Zero-Calorie Foods for Healthy Weight Loss
In order to lose weight, we have to eat less calories. Duh. But that does 🙅🏼♀️ NOT 🙅🏼♀️ mean we have to eat less food.
Let me explain.
As you can see, you can eat *more* food (think variety, volume, vibrancy) and still eat less calories.
It all comes down to eating a variety of nutrient-dense foods low in calories instead of high-calorie foods lacking nutrients.
I know, I know. It’s not the same. Vegetables don’t slap the way a Big Mac does, but they also don’t make you feel like literal garbage the way a Big Mac does.
The reason zero calorie foods are a fantastic tool for weight loss is simple: They add volume and increase satiety, making you less likely to overeat.
But they don’t work unless you do.
Tips for Eating More Zero-Calorie Foods
Raw veggies make a great snack. But if raw vegetables just aren’t your thing, I *highly* recommend this creamy vegan dill dressing from Trader Joe’s. Only 60 calories per 2 tbsp and makes eating raw vegetables for a snack so much more enjoyable (like, my mouth is watering just thinking about dipping ALL the veggies in this 🤤 not even exaggerating), which means you’re more likely to reach for this instead of a bag of chips or granola bar.
You can also cook them and add them to your meals for more volume. To make it easier, you can roast them ahead of time and just reheat throughout the week. Or buy frozen vegetables. But be mindful of cooking them in oil, as that significantly increases calories.
And I think eating fruit is pretty self-explanatory. It is perfect as is. No notes.
Full disclosure: This is ❌NOT❌ a complete list! Pretty much any fruit or vegetable you can think of is a green light — these just contain the lowest calories.
And with that, here are 36 zero-calorie foods to sink your teeth into.
1. Cucumber
The cool thing about cucumbers is they grow up to be pickles, and I think that’s beautiful.
Cucumbers contain vitamins A, C, K, and fiber.
Oh, and they’re versatile. Eat ’em raw, pickle them, even add them to your water. You really can’t go wrong.
And speaking of water. Did you know cucumbers are ~96% water? That’s the highest water content of any food, even watermelon. Which means when you consume cucumbers, you’re also increasing your water intake.
Now that’s what I call killing two stones with one bird.
1 cup (133 g) = 16 calories
2. Celery
Celery is made up of ~95% water, so not quite as much as cucumber, but still pretty darn close.
It’s benefits include vitamins A, C, K, calcium, iron, and of course, lots of fiber.
I love adding celery to soups, stews, and savory pies (think: pot pie and shepherd’s pie) for a nice little crunch. But it’s also great for snacking.
1 cup (101 g) = 16 calories
3. Cabbage
Rich in vitamin K, vitamin B6 and folate, cabbage is.
It’s great in soups, coleslaw, tacos, and a nice crunchy topping on bowls.
1 cup (70 g) = 17 calories
4. Carrots
Carrots aren’t just for bunnies and farm animals. They’re also for humans! Who knew.
They’re a great source of beta-carotene, vitamin K1, potassium, antioxidants, and fiber.
Just make sure you don’t eat too many carrots. Too much beta-carotene can actually turn your skin orange — I’m talking 10 carrots a day for a few weeks straight though. Eating a carrot every day is nothing to be worried about.
Carrots are great raw by themselves and can also be added to pretty much any dish for some extra variety and volume.
1 cup (110 g) = 45 calories
5. Kale
Anyone else struggle to pronounce “al” words? I don’t know if it’s a Midwest thing or just me, but I have to say “kale” about 10 times before I get it right.
But it’s worth it, because kale is rich in antioxidants, vitamin C and K, beta-carotene, and fiber. Kale, yeah!
If you’ve ever had kale and thought, “it’s just not for me,” well think again. The secret to tender kale is to massage it. Yes, you read that right, After de-stemming and chopping but before eating, you have to massage it with your fingers for a good few minutes to help, well, tenderize it. Otherwise it’s too tough and off-putting.
I love making kale salads and adding it to my soups and coconut curry.
1 cup (130 g) = 36 calories
6. Lettuce
There are many varieties of lettuce to choose from. We got iceberg, romaine, green leaf, red leaf, butterhead — a lot.
And they’re all great sources of vitamins A, K, folate, and fiber.
The obvious way to use lettuce is as the base of a salad, but it can also be a handy vessel in place of bread or tortillas. I’m not saying it tastes or even satisfies the same, but it is a very healthy, low calorie alternative, which means you can eat more of the actually filling part.
1 cup (36 g) = 5 calories
7. Watercress
If you’ve never heard of watercress, you’re not alone. It looks similar to spinach, but has a peppery flavor.
It’s a good source of vitamins A, C, and K, and is mainly used in salads.
1 cup (34 g) = 4 calories
8. Collard Greens
Collard greens are rich in vitamins A, C, K, folate, calcium, and fiber.
They are best used in salads, wraps, stir fry, stews — really, anywhere you’d use spinach or kale is a great place to use collard greens.
1 cup (36 g) = 11 calories
9. Spinach
Spinach is an absolute unit when it comes to micronutrients. Iron, magnesium, vitamins A, C, K, folate, manganese, antioxidants, fiber…. it really does it all.
Spinach is great in salads, smoothies, and cooked down in pastas. I also love adding spinach to my homemade pesto — I usually go for a 50/50 ratio of basil to spinach. Trust me, it’s so much better than just straight up basil.
1 cup (30 g) = 7 calories
10. Cauliflower
“Cauliflower is nothing but cabbage with a college education.” – Mark Twain
If you ask me, I’d say cauliflower is more like broccoli’s cousin, but ok, Mark. Go off.
Cauliflower is rich in vitamin C, folate, and fiber.
It can be used in many different ways — you can eat it raw, roast it, make it into “rice,” or use it to make a thick and creamy sauce.
1 cup (107 g) = 27 calories
11. Broccoli
Now I’m not saying you can’t eat broccoli like this, but I’m also not saying you should.
Broccoli is rich in vitamin C and K, folate, fiber, antioxidants, and ligands to protect your gut.
Eat it raw, add it to a stir-fry or salad, or even grate it into some coleslaw.
1 cup (91 grams) = 31 calories
12. Bell Peppers
Bell peppers contain vitamins A, C, E, B6, K1, potassium, folate, and fiber. And a whole lot of deliciousness.
Raw bell peppers are nice and crunchy, with a hint of sweetness, but they’re also great cooked in many dishes.
1 cup (92 g) = 18 calories
13. Zucchini
Zucchini is a great, neutral flavored squash that contains several vitamins, minerals, antioxidants, and fiber.
Chop it up and add it to pasta, hash, stir fry, or spiral it into some zucchini noodles. Heck, you can even pickle it.
1 cup (113 g) = 19 calories
14. Mushrooms
Mushrooms contain selenium, potassium, zinc, B6, fiber, and antioxidants.
Mushrooms can be added to many dishes. If you’re not a fan of the texture like me, chopping them up finely makes them much more tolerable. 🙂
1 cup (80 g) = 16 calories
15. Asparagus
Asparagus is a good source of vitamins A, C, K, folate, and fiber.
Grill it, roast it, throw it on a salad. It’s pretty versatile.
1 cup (134 g) = 27 calories
16. Radish
Radish (radishes?) contain a hearty amount of potassium, as well as folate, antioxidants, and sulforaphane.
That’s rad.
You can slice them thinly and add to a salad, roast them, or even pickle them. Yum.
1 cup (116 g) = 18 calories
17. Beets
Beets are high in nitrates, antioxidants, vitamins A, C, K, and several B vitamins.
They’re definitely an acquired taste, but you can grate them into salads to make them less noticeable. You can also roast them or make them into dips or soups.
1 cup (136 g) = 59 calories
18. Turnips
Turnips are a root vegetable that contain vitamins A, C, K, antioxidants, glucosinolates, and fiber.
Eaten raw, they have a mildly spicy flavor, but when cooked, are more sweet, nutty, and earthy. Mash them with potatoes for a nice turnip mashed potato.
1 cup (130 g) = 36 calories
19. Rutabaga
Not to be confused with a Winnebaga. Common mistake.
Rutabaga’s are another root vegetable. If a turnip and cabbage had a baby, this would be it.
It’s a good source of vitamins E and C, potassium, calcium, magnesium, and fiber.
Chop and roast them or mash them up.
1 cup (140 g) = 53 calories
20. Brussel Sprouts
Brussel sprouts look like teeny tiny baby cabbages. So cute!!
They’re rich in vitamins C and K, and folate. In fact, they have as much vitamin C as an orange.
If you don’t like brussel sprouts, you probably just need to prepare them differently. I personally don’t like when they’re too charred because they taste bitter. They’re good roasted and even shredded into a salad or slaw.
1 cup (88 g) = 30 calories
21. Tomatoes
I know a tomato is technically a fruit, but no one says, “I’m really craving a tomato for dessert.” And if you do, you’re a psycho.
Tomatoes are a good source of fiber, vitamins C and K1, folate, and potassium.
Since they’re so versatile (and come in many different varieties), you can add them to most meals.
1 cup (180 g) = 32 calories
22. Apples
You know what they say: An apple a day keeps the doctor away.
Apples, the most widely consumed fruit in the world, are rich in potassium, antioxidants, fiber, and are 85% water.
Apples are great by themselves as a little snack, sautéed with some cinnamon, made into applesauce, and are also great added to salads and sandwiches.
1 cup (109 g) = 57 calories
23. Peaches
Aside from their delicious juicy flavor, peaches contain vitamins A, C, fiber, and antioxidants.
They are the perfect summer snack and dessert.
1 cup (154 g) = 60 calories
24. Watermelon
A watermelone inside a watermelone.
Watermelon is a good source of vitamins A, C, potassium, fiber, and water (92%).
It’s literally perfect on it’s own, but is also a nice addition to a feta salad, smoothies, and homemade sorbet.
1 cup (154 g) = 47 calories
25. Strawberries
Strawberries are full of vitamin C, fiber, manganese, potassium, folic acid, and antioxidants.
They’re also great for brain health — eating strawberries and blueberries daily has been shown to positively impact cognitive ability.
1 cup (152 g) = 49 calories
26. Raspberries
Raspleberries are high in vitamins C, K, E, manganese, fiber, and antioxidants.
All berries make a great snack or dessert (yes I know, berries are not chocolate but they’re still satisfying).
1 cup (123 g) = 65 calories
27. Blackberries
Blackberries are like raspberries, except they’re black. And more firm. And generally less tart.
They’re high in vitamins C, K, manganese, and fiber.
1 cup (144 g) = 62 calories
28. Lemon
Lemons are high in vitamin C, iron, fiber, antioxidants, and natural citric acid.
I don’t know WHO is *eating* a whole ass lemon by itself, but I have seen recipes that blend them (with or without the rind, but no seeds) in a smoothie or to make a sorbet or lemonade-type drink. Or you can just add some lemon slices to your water.
1 cup (212 g) = 61 calories
29. Lime
It ain’t a party without a lime, am I right?
Limes are high in vitamin C, antioxidants, and fiber.
Again, you can add some slices to your water, make into a sorbet, or add to your favorite dish for a bright, citrus flavor.
1 cup (67 g) = 20 calories
30. Pickles
Pickle lovers, I have good news.
They have all the benefits of cucumbers, like vitamins A, C, K, calcium, and fiber, plus probiotics from the pickling process.
Pickles make a great snack and addition to many meals.
1 pickle (135 g) = 16 calories
31. Sauerkraut
Sauerkraut is fermented shredded cabbage.
It contains vitamins B6, C, K1, manganese, iron, folate, potassium, fiber, and probiotics.
Eat it by itself or with some sriracha. You can also eat it with potato dishes, pierogis, sausages, or sauerkraut soup.
1 cup ( 142 g) = 27 calories
32. Kimchi
Kim who? Kimchi.
Kimchi is a traditional Korean side dish made of fermented vegetables like cabbage, carrots, radish, celery, cucumber, garlic, ginger, and more.
It’s a nutrient powerhouse full of vitamins B6, C, K, folate, iron, riboflavin, niacin, fiber, and probiotics.
It can be eaten as condiment or mixed in rice, noodles, soups, and stews. Or, you can just eat it by itself (but beware, it does have a strong flavor).
1 cup (150 g) = 23 calories
33. Salsa
That GIF kills me.
Salsa contains vitamin C, potassium, and fiber.
I’m sure someone out there eats plain salsa, but I find it’s best with a vessel. For a low calorie option, eat with veggies like celery or carrots.
1 cup (100 g) = 36 calories
34. Tea
Tea contains virtually no calories by itself and is high in antioxidants. If you find it too bitter on its own, 1/2 tbsp of honey is only 32 calories and can help balance the flavors a bit.
My absolute favorite tea is the Yogi Elderberry Lemon Balm Immune + Stress herbal tea. I’ve also recently tried the Traditional Medicinals Stress Ease Focus Ginseng Wild Apple Mint and it’s a new fav. And both are great without anything added!
1 cup (8 oz) = 2 calories
35. Black Coffee
Keyword here being *black.*
Cream, sugar, MCT oil, whipped cream, anything else people add to their coffee that isn’t zero calories — it gots ta go, girl.
Plain ol’ black coffee is merely 2 calories, so if you can tolerate it, you can drink as many cups as you want.
1 cup (8 oz) = 2 calories
36. Low Sugar Drinks
Drinking your calories is so 2019.
There are so many healthier alternatives to soda and traditional sugary drinks out there now that are not “diet” versions and actually taste good without all the calories.
Some of my favs include:
Calories depend on the flavor, but all are less than 50 per serving (with the Spindrift being as low as 4 calories per can).
Bonus: Herbs & Spices
Spices are the easiest way to add more flavor to your food for next to no calories. If you don’t season your food (with more than just salt and pepper), girl what you doing??
Moral of the Story
Nah…. Eat more produce!! This is not a complete list of zero calorie foods. That would take me my entire life to complete.
Most fruits and vegetables are very low in calories and very high in micronutrients, especially fiber, which fill you up for very little calories. So eat more “zero calorie” foods and you’ll crave those high-calorie foods less. 🙂
