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Perhaps you’re aiming to shed some pounds or incorporate more vegetables into your diet.  But you don’t want to be consuming extra calories either.  That’s a healthful idea because low-calorie foods can be beneficial for your nutritional and weight management objectives. Low calorie vegetables offer substantial benefits.

Why Should I Eat More Low Calorie Vegetables?

Incorporating low-calorie vegetables into your meals offers numerous benefits. Unlike low-nutrient foods like candy bars that provide limited nutritional value for the calories they contain, vegetables are nutrient-dense.  They are rich in fiber and water. This quality keeps you feeling full for longer periods without adding many calories. This is particularly advantageous with low calorie vegetables since their larger quantities can be consumed compared to less nutritious options. These vegetables, rich in fiber, contribute to a feeling of satiety, help control cravings, and maintain stable blood sugar levels. Additionally, vegetables offer a wealth of vitamins and minerals like vitamin C, vitamin A, folate, and potassium.

The Practical Part of Eating More Veggies

To maximize the benefits of low-calorie vegetables, it’s essential to pair them with sources of protein, fiber, and healthy fats. This strategic combination not only promotes satiety after meals but also ensures a diverse intake of essential nutrients. You really should incorporate vegetables into your diet whenever feasible. Furthermore, consider the overall nutritional value of your meals beyond just calorie count. While calories remain a consideration, focusing on the positive aspects of your diet such as fiber, protein, and unsaturated fats, while keeping a watchful eye on added sugars and saturated fats is important to your health. Lastly, prioritize not only the taste but also the nutritional content of foods to sustain energy and well-being. You can also increase meal enjoyment by skillfully melding different textures, colors, and flavors.  This cultivates a sense of anticipation and delight in consuming vegetables each time.

While Not Exhaustive, Here is a List of the Top Low Calorie Vegetables


Both red and green cabbage, each containing vitamin K and vitamin C, offer numerous health advantages.  They are only 25 calories per cup. Enjoy them roasted or as raw, shredded additions to meals.


Cucumbers, containing over 90% water, provide exceptional hydration and feature a natural low-calorie profile.  They also have a heightened fiber content for prolonged satiety. A cup of cucumber slices totals approximately 16 calories.


Beets adeptly absorb seasonings like salt and acid, making them an excellent addition to salads alongside low-calorie cucumbers and tomatoes. Half a cup of sliced beets equates to a mere 37 calories.

Broccoli and Broccolini

Renowned for its abundant fiber, along with valuable vitamins such as K, A, and C, broccoli is a great low-cal option. Likewise, broccolini for its calcium and magnesium content supports blood pressure regulation, coupled with fiber promoting digestive health. A cup of broccoli has about 30 calories.


Around 3.5 ounces of carrots contribute just 48 calories. They are rich in beta carotene, an antioxidant that transforms into Vitamin A, crucial for eye health and cognitive function. Enjoy them raw with yogurt dip or incorporate them for natural sweetness in both desserts and side dishes.


Though technically classified as a fruit, eggplant is commonly treated as a vegetable due to its culinary applications. It has a high fiber content that aids in blood sugar management and reduces the risk of heart disease. Versatile in preparation, it can be baked, roasted, grilled, sautéed, or featured as eggplant parmesan. A cup of cubed eggplant contributes around 20 calories.


Red Russian kale, a preferred choice for many due to its fiber, vitamin K, vitamin C, vitamin A, calcium, and potassium content, holds a special place among the kale varieties. Whether in salads or on pizzas, its nutritional prowess stands out. A cup of raw kale adds just 9 calories.


Each type of lettuce may exhibit slight variations in calorie content, but they consistently offer substantial nutritional benefits. For instance, around 3.5 ounces of Romaine lettuce equates to approximately 20 calories. Notably, baby crisp green leaf lettuce is a favorite of some due to its rich fiber, potassium, iron, and calcium content. You might like incorporating it into salads, sandwiches, and lettuce wraps for its exceptional crispness.


Mushrooms are a valuable source of B vitamins, fiber, antioxidants, and anti-inflammatory properties. Some people use them as a meat alternative, suitable for roasting or adding to omelets. Mushrooms also contain copper, potassium, and vitamin D. While the calorie count slightly varies across mushroom varieties, 3.5 ounces of portabella mushrooms contain just 32 calories.


Often overlooked, seaweed imparts freshness and umami to dishes (umami is a ‘full body flavor’). Packed with iodine, it serves as an excellent addition to frozen smoothies, salads, and seafood creations. A single cup of seaweed carries a modest 45 calories.


With a mere 27 calories per 3.5 ounces, spinach boasts a low-calorie profile. Spinach is also a rich source of skin-beneficial vitamin A and bone-supportive vitamin K. Its versatility shines as it can be seamlessly integrated into pasta, sauces, soups, and smoothies.

Winter Squash

Winter squash, categorized by its orange hue, emerges as a vitamin A-rich choice that supports eye health and higher potassium content than a banana. It has applications as a base for soups and as well as frozen. While each squash type presents a distinct calorie count, approximately 56 calories make up a cup of acorn squash.


Zucchini is one of the most preferred low-calorie vegetables to some.  It offers a high fiber content, and potassium that assist in managing digestive functions and blood pressure. Its versatility shines as it can be seamlessly incorporated into various recipes, particularly during the peak seasons of summer and fall. You can even use it in1 desserts, such as chocolate-zucchini bread mini muffins, for added nutrients. Remarkably, a medium-sized zucchini only contributes 33 calories.