The concept of zero calorie or negative calorie foods revolves around the idea that certain foods require more energy to digest than the calories they actually contain. While the notion of truly “negative calorie” foods is a bit of a myth, the reality is that some foods are so incredibly low in calories that they barely contribute to your daily caloric intake. In fact, the energy your body uses to digest and process them can almost offset, or at least significantly minimize, their caloric impact. Essentially, these foods are nutritional powerhouses that you can enjoy liberally without worrying about derailing your healthy eating goals.
Each of the foods listed below contains less than 50 calories per 100-gram serving. To put this into perspective, even lean chicken breast, often considered a diet staple, packs around 172 calories in the same serving size. This comparison highlights just how remarkably low-calorie these foods truly are, making them excellent choices for anyone looking to manage their weight or simply embrace a healthier diet.
Celery
Celery is often perceived as mostly water and fiber, and this perception isn’t far from the truth. Its incredibly high water content and fibrous nature contribute to its remarkably low calorie count. Eating celery can feel almost calorie-neutral, making it a fantastic snack for those watching their weight. While celery sticks are often paired with high-calorie additions like peanut butter or creamy dips, to truly capitalize on its low-calorie benefits, enjoy it raw, in salads, or light soups. Total calories per 100g serving: 16
Oranges
Oranges are celebrated for their vibrant flavor and high Vitamin C content, but they are also surprisingly low in calories, especially when compared to many other fruits. While the idea of burning more calories eating an orange than it contains might be an exaggeration, incorporating oranges into your diet is a smart way to reduce your overall calorie intake and create that crucial calorie deficit for weight management. Enjoy a juicy orange as a snack, add segments to salads, or squeeze fresh juice to flavor water. Total calories per 100g serving: 47
Cabbage
Cabbage is a cruciferous vegetable frequently lauded for its health benefits, including potential cancer-preventive properties and support for heart health. It also consistently appears on lists of foods that promote weight loss, and for good reason. Its calorie content is so minimal that your body expends a noticeable amount of energy simply digesting it. Cabbage soup is a particularly effective way to enjoy this vegetable, providing a filling and satisfying meal with a fraction of the calories found in most soups. Total calories per 100g serving: 25
Asparagus
Asparagus is a sophisticated and delicious vegetable often served as a side dish. Its appeal extends beyond its taste; its fibrous texture promotes satiety, helping you feel fuller for longer, while its calorie count remains exceptionally low. Enjoy asparagus grilled, steamed, roasted, or raw in salads for a satisfying crunch. Be mindful of added fats like butter or oil during cooking, as these can quickly increase the calorie content.
Total calories per 100g serving: 20
Beets
For those seeking low-calorie options, fresh beets are an excellent choice, especially when steamed, boiled, or grilled. Pickled beets tend to have slightly higher calorie counts due to added sugars or brines. Beyond being low in calories, beets are nutritional gems, rich in betalains, powerful antioxidants responsible for their vibrant color and found in only a select few foods. These compounds contribute to overall health and well-being. Total calories per 100g serving: 43
Cucumber
Cucumbers are composed of primarily water, explaining their incredibly low calorie density. This high water content makes them incredibly hydrating and a refreshing addition to salads, especially when combined with other low-calorie vegetables. You can eat cucumbers generously to feel full and satisfied without significantly increasing your calorie intake. Incorporating cucumbers into your diet, alongside an active lifestyle, can be a powerful strategy for achieving and maintaining a healthy weight. Total calories per 100g serving: 16
Lemons
While not typically eaten whole, lemons are culinary powerhouses for flavor enhancement and offer negligible calories. Their zest and juice can be used liberally to add a bright, zesty flavor to water, teas, fish, and countless dishes without adding significant calories. Lemons are also known for their alkalizing properties and are packed with antioxidants, contributing to overall health and well-being beyond just calorie management. Total calories per 100g serving: 29
Cauliflower
Cauliflower stands out as another incredibly low-calorie cruciferous vegetable with a multitude of health benefits. It’s recognized for its anti-inflammatory properties and its support for cardiovascular and digestive health. Cauliflower is a versatile weight-loss ally, not only because of its minimal calories but also due to its fiber content which promotes fullness. The calories in cauliflower are so low that they are virtually negligible, easily “burned off” during the cooking process itself. Total calories per 100g serving: 25
Mushrooms
Regardless of the variety, mushrooms are consistently low in calories. These fungi are naturally low in calorie density, making them a worry-free addition to various recipes and dishes. Even hearty portobello mushrooms contain a mere 22 calories per 100-gram serving. This low calorie count is why mushrooms are often used as a healthy, lower-calorie substitute for beef in dishes like mushroom burgers. Total calories per 100g serving of Chanterelle mushrooms: 38
Watermelon
Despite its natural sweetness, watermelon is surprisingly low in calories. It’s arguably the sweetest food on this list while still maintaining a remarkably low calorie profile. Watermelon is not only a refreshing and crowd-pleasing fruit but also a source of antioxidants that benefit your body in numerous ways. Some studies even suggest watermelon can help boost metabolism. However, even with its low calorie count, moderation in portion sizes is always recommended for balanced eating. Total calories per 100g serving: 30
Zucchini
Zucchini, a versatile and popular vegetable, is another excellent low-calorie choice. It can be incorporated into a wide array of dishes, from savory side dishes to even baked goods like zucchini bread. Its incredibly low calorie content makes it difficult to overconsume calorie-wise. Zucchini is a great way to add bulk and satisfaction to meals without significantly increasing calorie intake. However, even with healthy foods like zucchini, mindful portion control is key to a balanced diet. Total calories per 100g serving: 17
Tomatoes
Tomatoes are nutritional powerhouses and are also naturally low in calories. Rich in lycopene, a potent antioxidant, tomatoes are associated with cancer prevention and heart health. They are a fantastic addition to a weight-loss focused diet due to their minimal calorie contribution. The calories in tomatoes are so low that preparing them for cooking almost burns off their caloric content. Combining tomatoes with other foods from this list can create delicious and satisfying low-calorie meals.
Total calories per 100g serving: 17
Apples
The adage “an apple a day keeps the doctor away” holds considerable truth. Apples are packed with antioxidants, vitamins, minerals, and fiber. They are a healthy and beneficial fruit to include in a calorie-conscious diet, helping you stay within your daily calorie goals. Apples make excellent snacks between meals, effectively curbing hunger and preventing unhealthy cravings for processed snacks or fast food. Total calories per 100g serving: 52 (Note: slightly above 50, but included for common understanding of low-calorie fruits)
Onions
Onions are culinary staples used in countless recipes, and fortunately, they are low in calories. While onions are not typically eaten as a standalone snack, their minimal calorie contribution when used in cooking soups, stews, and main dishes is a definite advantage. Onions are often recognized as healthy foods that can support weight loss efforts. Research indicates they contain flavonoids and other beneficial compounds that contribute to overall health.
Total calories per 100g serving: 40
Carrots
Eating carrots for eye health is a well-known benefit, but it’s just one of many reasons to include them in your diet. Carrots are also a low glycemic food, helping to regulate blood sugar levels. Additionally, they are a natural diuretic, assisting the body in eliminating excess sodium and retained water. Carrots also possess anti-inflammatory properties, potentially aiding in the management of inflammation within the body. Total calories per 100g serving: 41
Broccoli
Broccoli is truly a nutritional powerhouse, often described as a “wonder food”. It’s a cancer-fighting vegetable that is also remarkably low in calories. Broccoli is densely packed with phytonutrients and fiber, promoting healthy digestion, which is crucial for maintaining a healthy weight. It even contains plant-based protein, which can be beneficial for those engaged in resistance training to build lean muscle mass. Total calories per 100g serving: 34
