Low Calorie Vegetables to Eat More Of

Low calorie vegetables are the closest thing to a free food in calorie tracking. They provide volume, fiber, water, and micronutrients for a very small calorie cost.

Leafy greens are the lowest calorie vegetables available. Spinach has about 7 calories per cup. Romaine has roughly 8 calories per cup. Kale has around 10 calories per cup. You can eat an entire bag of leafy greens for around 50 calories.

Cucumbers are about 16 calories per cup. They are 96 percent water. The skin contains most of the fiber, so leave it on.

Celery is roughly 15 calories per cup. It has a reputation as a negative calorie food, not quite true, but close enough.

Zucchini is about 20 calories per cup. You can spiralize it into noodles, slice it for lasagna, or grill it.

Cauliflower has roughly 25 calories per cup. A cup of cauliflower rice has about 25 calories compared to 200 calories for white rice.

Broccoli is about 30 calories per cup. It is higher in protein than most vegetables, providing about 2.5 grams per cup.

Bell peppers are roughly 30 calories per cup. Red bell peppers have more vitamin C than oranges by weight.

Mushrooms are about 20 calories per cup. Portobello mushrooms can replace burger patties for a significant calorie reduction.

Tomatoes are roughly 30 calories per medium tomato. Cooking tomatoes increases the bioavailability of lycopene.

Asparagus is about 25 calories per cup. It cooks quickly and works as a side dish with almost any protein.

Green beans are roughly 30 calories per cup. Steaming or roasting preserves more nutrients than boiling.

Cabbage is about 22 calories per cup. It is one of the cheapest vegetables and provides significant vitamin C.

Radishes are roughly 20 calories per cup. They add a peppery flavor to salads and can also be roasted.

Bok choy is about 10 calories per cup. It is a staple in stir fries and provides vitamin K and calcium.

The strategy that works best is to fill half your plate with low calorie vegetables at every meal. The volume and fiber will help you feel full while keeping total calories low. Use the easy app to snap a photo of your plate and see how the vegetable to calorie ratio looks.