If you are on a weight-loss journey and looking for low-calorie foods that you can consume without guilt, look no further. These 16 foods are super low in calories, making them excellent for snacking or including into your everyday meals. The added benefit is that they are packed with several nutrients as well which will keep your body in perfect working condition.
Foods like cucumbers, mushrooms, cabbage and cauliflower can be used in multiple ways in your everyday meals, adding only minimal calories to your diet. In fact, celery is considered a “negative calorie” food as it takes more calories to digest it than what it provides.
So whether you are looking for foods to include in your salads, stir-fries, soups or as a side dish with your daal and roti, these 16 foods are super low in calories and will keep you on track with your fitness goals.
Also read | Diet tips: Eat these 6 high-sugar fruits in moderation for effective weight loss
Cucumbers
- Calories: 16 calories per 100 gm
- Benefits: Cucumbers are high in water content and very low in calories, making them great for hydration and weight loss. According to MedicalNewsToday.com, “They can help relieve dehydration and contain many important vitamins and minerals.” Cucumbers also provide a refreshing crunch to salads or can be eaten as a snack.
- Calories: 14 calories per 100 gm
- Benefits: An article on Healthline.com refers to celery as a "negative-calorie" food, because the body burns more calories digesting it than the calories it provides.
- Calories: 23-30 calories per 100 gm
- Benefits: Leafy greens like spinach, kale and romaine lettuce are nutrient-dense and packed with vitamins A, C, and K, while being extremely low in calories. Perfect for salads and smoothies, as recommended by Harvard Health.
- Calories: 17 calories per 100 gm
- Benefits: Zucchini is a versatile vegetable that can be used in stir-fries, salads, or even as a pasta substitute. It is rich in potassium, dietary fibre, and vitamin C, according to MedicalNewsToday.com. Zucchini is also high in water and fibre, helping you stay full.
- Calories: 22 calories per 100 gm
- Benefits: Mushrooms are low in calories and rich in antioxidants, providing a meaty texture that works well in various dishes like soups, salads, and stir-fries. They also contain protein, fibre and potassium, according to BBC Good Food.
- Calories: 18 calories per 100 gm
- Benefits: Tomatoes are rich in vitamins C and K and contain lycopene, an antioxidant known for its health benefits, says an article on Healthline.com. They add flavour and juiciness to dishes with very few calories.
Broccoli
- Calories: 34 calories per 100 grams
- Benefits: Broccoli is rich in fibre, vitamins C and K, and antioxidants. Broccoli is also rich in folate, calcium, and magnesium, according to MedicalNewsToday.com. It’s low in calories and can be eaten raw, steamed, or roasted.
- Calories: 25 calories per 100 gm
- Benefits: Cauliflower is a low-calorie, low carb, fibre-rich vegetable, according to MedicalNewsToday.com. It’s often used as a substitute for grains like rice or in pizza crusts for a low-calorie alternative. It is also a rich source of vitamin C.
- Calories: 20 calories per 100 gm
- Benefits: Asparagus is a nutrient-dense vegetable, high in fibre and low in calories. “Asparagus spears are a good source of vitamins K, A, and E, as well as being rich in iron,” says MedicalNewsToday.com. They are great for roasting or steaming.
- Calories: 16 calories per 100 gm
- Benefits: Radishes are crunchy, peppery, and a low-calorie addition to salads, providing a good amount of fibre. They are also a good source of potassium, folate, and vitamin C.
- Calories: 31 calories per 100 gram
- Benefits: Bell peppers are vibrant, packed with vitamin C, and add flavour and colour to any dish. “They are low in calories and rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet,” says an article on Healthline.com. Stuff them and bake them, eat them raw in salads, or add them to stir fries.
- Calories: 25 calories per 100 gm
- Benefits: Cabbage is a fibre-rich vegetable, low in calories, and great for digestion. Red cabbage is an excellent source of vitamins, including vitamins A, C, and K, according to MedicalNewsToday.com. It can be used in salads, stir-fries, or soups.
- Calories: 41 calories per 100 gm
- Benefits: Carrots are rich in beta-carotene and fibre, making them a crunchy, low-calorie snack or salad addition. “Carrots are packed with vitamins C, K, and B vitamins, and make the perfect snack,” says MedicalNewsToday.com.
- Calories: 30 calories per 100 gram
- Benefits: Watermelon is also a good source of antioxidants and nutrients. In addition to supporting hydration, it may also promote many aspects of health, including heart health, and prevent certain health conditions, says an article on Heathline.com. It’s low in calories but naturally sweet.
- Calories: 32 calories per 100 gram
- Benefits: Strawberries are rich in antioxidants, vitamin C, and fibre. They are also a good source of manganese and fibre. A single strawberry contains just 6 calories, says MedicalNewsToday.com. They’re naturally sweet, low in calories, and a great option for snacking or smoothies.
- Calories: 31 calories per 100 gram
- Benefits: Green beans are a low-calorie, fibre-rich vegetable that can be steamed, boiled, or stir-fried. They also contain many nutrients, including B vitamins, vitamin K, and vitamin C and make a great side dish or snack.
Incorporating these low-calorie foods into your diet can help you manage your calorie intake while providing essential nutrients.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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