We all understand how beneficial it may be to keep track of every calorie that enters your body regarding weight loss and weight management. Weight gain is a constant result of consuming more dietary energy than we exert.
But what if there was a list of items with zero calories that you could use to let you make guilt-free and nutritious decisions? Well, before that I want to explain to you the concept of zero calories food lists.
Zero-calorie foods can be useful because they allow you to eat as much of them as you like without exceeding your daily recommended energy intake, and who wouldn’t appreciate that?
There is no denying in the fact that every food contains some calories, but the concept of “zero calories” says that the body expends more energy to digest foods with low-calorie counts.
For example, extremely low-calorie foods like mushrooms, celery, and cucumber require the body to burn additional calories to digest them, which might occasionally result in a negative calorie deficit.
Foods with zero calories are ones with a very low-calorie count. This implies that they won’t help you acquire weight. The number of calories you are ingesting is important to keep into consideration when trying to reduce weight.
But let me make you guys one thing obvious, the body needs nutrition, vitamins, and energy to function, and a lack of nutrients can kill your metabolism. As a result, you cannot just follow an all-zero-calorie diet and expect to lose weight. This might lead to health issues. Instead, try to maintain a healthy balance diet.
So, keeping all the things in mind, let us discuss zero calories food items today. In this article, we will try to add all the zero calories in food items that are available globally. Let us begin!
Zero Calorie Foods For Weight Loss (Ultimate List)
| SR.NO. | FOOD ITEMS | CALORIES PRESENT |
| 1. | Asparagus | 20 calories per 100 gm. |
| 2. | Apples | 52 calories per 100 gm. |
| 3. | Arugula | 5 calories in one cup. |
| 4. | Apricots | 48 calories per 100 grams. |
| 5. | Broccoli | 34 calories per 100 gm. |
| 6. | Beets | 74 calories in 1-cup portion (170 grams) |
| 7. | Brussels Sprouts | 70 calories in one cup. |
| 8. | Blueberries | 57 calories per 100 gm. |
| 9. | Blackberries | 62 calories per cup. |
| 10. | Cauliflower | 25 calories per 100 gm. |
| 11. | Cabbage | 25 calories per 100 gm. |
| 12. | Celery | 8 calories per 100 gm. |
| 13. | Cucumbers | 15 calories per 100 grams |
| 14. | Carrots | 41 calories per 100 gm. |
| 15. | Coffee | 0 calories is present. |
| 16. | Capsicum | 40 calories per 100 gm. |
| 17. | Chard | 7 calories per cup (36 grams) |
| 18. | Cranberries | 46 calories in 1 cup. |
| 19. | Fennel | 27 calories in 1 cup. |
| 20. | Grapefruit | 42 calories per 100 gm. |
| 21. | Green Beans | 31 calories per 100 gm. |
| 22. | Garlic | 4 calories in 1 clove of garlic. |
| 23. | Green Tea | 1 calorie in 1 ml of green tea,. |
| 24. | Iceberg Lettuce | 8 calories per cup (57 grams) |
| 25. | Jicama | 38 calories in 100 grams. |
| 26. | Kale | 8.75 calories per cup |
| 27. | Lemons | 20 calories in a medium lemon. |
| 28. | Mushrooms | 22 calories in 100 grams. |
| 29. | Mint | 70 calories in 100 grams. |
| 30. | Mustard Seeds | 10 calories in 1 teaspoon. |
| 31. | Onions | medium-sized onion has about 70 calories. |
| 32. | Peppers | 24 calories in a cup of sliced red bell peppers |
| 33. | Papaya | 62 calories in one cup of papaya dice. |
| 34. | Radishes | 19 calories per cup. |
| 35. | Romaine Lettuce | 1 calorie in 1 romaine lettuce leaf |
| 36. | Rutabaga | 51 calories in one cup of cooked rutabaga. |
| 37. | Raspberries | 53 calories in 100 grams. |
| 38. | Strawberries | 53 calories per cup. |
| 39. | Spinach | 23 calories per 100 grams |
| 40. | Tomatoes | 18 calories in 100 grams. |
| 41. | Turnips | 37 calories per cup |
| 42. | Watercress | 11 calories in 100 grams. |
| 43. | Watermelon | 30 calories in 100 grams. |
| 44. | Zucchini | 27 calories in a cooked cup (180 grams). |
1. Asparagus
Although asparagus has a low-calorie count, it has a remarkable nutritional profile. Asparagus contains trace levels of the minerals iron, zinc, and riboflavin. It is a great source of vitamin K, which is crucial for healthy blood clotting and bones.
Due to its high concentration of amino acids, which function as a medication to remove excess fluid from your system, asparagus has traditionally been considered a detoxifying low-calorie food. It also has the added benefit of accelerating alcohol metabolism.
In addition, asparagus is a rich source of protein, iron, vitamins, and minerals. With a little salt and pepper, you can enjoy steaming or grilling asparagus. It is estimated that just 20 calories are present in 100 gm of Asparagus.
2. Apples
These are one of the top choices you will find while searching lists of zero-calorie foods. Apples are regarded as excellent fruit for weight loss not just due to their low caloric content but also due to their high water and fiber content.
In addition to having few calories, apples are also a wonderful source of fiber, vitamin C, potassium, and antioxidants including the flavonoid quercetin.
Not only this but they are also reported to have probiotics that support gut health and lower the risk of Type II diabetes. You can eat apples as a snack or as a crunch, sweetness, or tart addition to salads. It is estimated that 52 calories are present in 100 gm of Apple.
3. Arugula
It is a cruciferous vegetable and a relative of broccoli, kale, and cabbage. Its scientific name is Eruca vesicaria. It frequently appears in salads and is high in vitamin K. Additionally, it includes calcium, potassium, and folate.
Antioxidants, which are substances that can stop or undo cell damage, are abundant in arugula. Glucosinolates are also present in arugula. Additionally, arugula may reduce inflammation. 5 calories are present in one cup of Arugula.
4. Apricots
These are a great low-calorie addition to your weight loss diet because they only have 48 calories per 100 grams. Without increasing your caloric intake, apricots can keep cravings under control and keep you full for several hours.
It is suggested that diabetics patients should eat fresh, ripe apricots rather than dried ones as dried fruit contains more sugar. Don’t forget to exercise in moderation. No matter how nutritious it is, excessive consumption of anything should be however avoided.
5. Broccoli
There are several health advantages to broccoli. Due to its high vitamin C and antioxidant content, this cruciferous vegetable is the best among healthy foods. It is well known that it contains more vitamin C than many citrus fruits. This vegetable is a great choice for folks on a program to lose weight because it is low in calories.
Because broccoli takes longer to digest and is rich in fiber that supports weight loss, it keeps you fuller for longer. By keeping you away from other unhealthy items, eating this vegetable helps you monitor your weight. It is estimated that 100 grams of broccoli have only 34 calories.
6. Beets
Root vegetables called beets comes in a variety of vivid colors, such as red and orange. They contain phytonutrients like betalains and phenolic compounds, which may have heart-health-enhancing effects, and are a good source of minerals including folate and manganese.
Beets cooked in a 1-cup portion (170 grams) have 74 calories, 17% of the daily value for folate, and 12% of the daily value for manganese.
7. Brussels Sprouts
They can be eaten raw or cooked. Brussels sprouts are a cruciferous vegetable, much like broccoli. They are a great source of vitamin C, a substance that shields cells from oxidative damage. These nutritional powerhouses include just 70 calories and 129% of the daily value (DV) for vitamin C in one cooked cup (155 grams).
8. Blueberries
Antioxidants found in half a cup have roughly 40 calories and may strengthen your immune system and help shield you from diseases like cancer, heart disease, and dementia.
Catechins are a type of natural antioxidant found in blueberries. Catechins help you burn belly fat more quickly than you otherwise could because they turn on the fat-burning genes in your stomach. 57 calories are present in 100 grams of blueberries.
9. Blackberries
If you are trying to lose weight or are following a low-carb diet, blackberries are a great way to deal with your sweet appetite. Many researchers found that a cup of uncooked blackberries contains just 62 calories, 1 gram of fat, and 14 grams of carbohydrates.
Therefore you can easily include them in your healthy eating regimen. These are rich in polyphenols, which decrease inflammation and help in fending off type II diabetes, cancer, and heart disease.
10. Cauliflower
Cauliflower is a clear choice for anyone trying to reduce weight because each cup only has 25 calories. It has high water content and is also rich in fiber, which helps slow down digestion and help you feel fuller for longer.
Eating cauliflower can help you stay hydrated because it contains 92 percent water and, when combined with a healthy diet, can help you lose weight. Cauliflower fulfills almost all of your body’s nutritional requirements, which is unusual for a single item.
Aside from the more obvious vitamins B, C, and K, cruciferous vegetables are a great source of folate, potassium, magnesium, phosphorus, and other minerals that are essential for health. It is estimated that in 100 grams of cabbage 25 calories are present.
11. Cabbage
The nutrient-rich vegetable cabbage can be utilized to make various recipes! Regular consumption of cabbage will enhance your health and keep you active. Cabbage is a nutrient-rich food that is low in calories. It can be used to make a wide range of meals, including salads, roasts, and savory dishes with gravy as the base.
This protein-rich vegetable includes folate, potassium, calcium, magnesium, and 22 calories per serving. A variety of vitamins, including K, B6, and C, are also present. Just like cauliflower, in 100 grams of cabbage 25 calories are present.
12. Celery
The nutritional fiber in celery helps with digestion and weight reduction, yet one large stalk only has 10 calories. Celery’s high water helps in avoiding dehydration and bloating.
It prevents ophthalmological diseases, that is: Using celery tea drops to protect your eyes against macular degeneration and lower your risk of acquiring cataracts and therefore can enhance your eye health.
It also helps in maintaining kidney and bladder health, because celery is naturally antiseptic, it can treat female urinary tract infections, bladder diseases, and kidney issues. Talking about the calories present in it, it is estimated that in 100 grams of celery, 8 calories are present.
13. Cucumbers
Cucumbers provide 95.23 g of water and only 15 calories per 100 grams, helping to keep you hydrated. Cucumbers contain a lot of vitamin K, which promotes blood clotting and may be good for bones.
Ingredients containing cucurbitacin, which is thought to help prevent cancer cells from proliferating are present in it. It is also high in fiber, which lowers cholesterol and protects against associated cardiovascular issues.
It is thought that the nutrients fiber and cucurbitacin can reduce blood sugar and prevent it from rising too high. Cucumbers can be used in salads, as a snack, or in combination with nut butter and hummus for a substantial snack.
14. Carrots
A cup of carrot sticks will only account for 4% of your daily calorie intake if you are aiming to lose weight quickly and consume only 1,200 calories per day. When compared to canned carrots, boiled carrots offer somewhat more calories per cup. You can easily include carrots in your diet if you are watching your calories.
Carrots are very rich in vitamin A. You will receive all the vitamin A you require for the day, regardless of the variety of carrots you select. Talking about the calories present in it, it is estimated that in 100 grams of carrots, 41 calories are present.
15. Coffee
Black coffee is one of the lowest calorie beverage options available and is a great weight loss strategy. Black coffee gives you a wonderful energy boost in the morning and reduces your level of hunger for no calories. Additionally, the caffeine present in it might increase your body’s metabolic rate and rate of fat burning.
Giving up your morning cup of coffee can be really difficult, but give it a try. Start cutting back on creamer and sugar, and you’ll soon be sipping on a fantastic beverage with lots of health advantages! 0 calories are present in coffee.
16. Capsicum
It has few calories and includes capsaicin, which promotes fat burning. Thus, consuming capsicum regularly promotes weight loss. Additionally, it has a respectable amount of dietary fiber, which supports metabolism and maintains the health of the gut.
This vegetable has a low glycemic index, which means it controls your blood sugar levels. As a result, people with diabetes can eat this vegetable. Vitamin C is found in abundance in capsicum and aids in the development of a strong immune system.
Only those with powerful immune systems are able to fend against infections and diseases. As a result, one must incorporate foods high in vitamin C in their diet, such as capsicum. 40 calories are present in 100 grams of capsicum.
17. Chard
It contains a lot of vitamin K, a substance that supports healthy blood coagulation. Consuming a lot of high-fiber veggies, such as Swiss chard, will make you feel fuller for longer after meals, which may help you avoid overeating. Chard has only 7 calories per cup (36 grams) and provides 374% of the daily value for vitamin K.
18. Cranberries
These are frequently used for the purpose of reducing urinary tract infections and contain about 46 calories in 1 cup. Cranberry juice aids in liver purification, toxin removal, and belly fat reduction, which results in a flatter midsection by flushing and enhancing digestion.
Cranberries, which are naturally low in calories, can be added to a diet to help you lose weight. You can also include dried cranberries in your diet if you want to reduce weight.
19. Fennel
It is a vegetable with a bulb and has a mild liquorice flavor. It is a good source of potassium and vitamin C, among other nutrients. To give foods a different flavor, dishes are prepared with dried fennel seeds.
It is possible to eat fennel raw or roasted. It is a delicious accompaniment to recipes like risotto and roast chicken. 1 cup (87 grams) of raw fennel has 27 calories.
20. Grapefruit
Grapefruit is a heart-healthy powerhouse because it has potassium, folic acid, and an antioxidant. Even the red and pink kinds contain fat-soluble vitamins. A delicious way to start the day is with a grapefruit. The calories in grapefruit are less than 100!
You may make a delicious breakfast to start your day off correctly by adding some sweetener. Talking about the calories present in it, it is estimated that in 100 grams of grapefruit, 42 calories are present.
21. Green Beans
A great approach to reducing your calorie intake is to consume green beans. Add these healthy vegetables to your diet because they have negative calories and will help you lose weight without any additional effort. 31 calories are present in 100 grams of beans.
Guys, let me tell you that, beans are among the healthiest foods you can eat. They are particularly beneficial for those who want to reduce belly fat because they are high in soluble fiber, which prevents the inflammation that leads to the buildup of belly fat.
22. Garlic
Although garlic won’t suddenly cause you to lose 10 pounds, it will give your efforts a taste boost and have a ton of positive health effects. Additionally, incorporating it into your regular cooking is very simple. The best approach to obtain the most health benefits from this peppery veggie is to consume raw garlic.
If you add it to your dishes, attempt to chop or crush the garlic and let it sit for ten to fifteen minutes before adding it to the flame. Many of the health advantages of garlic will be preserved in this way. Garlic extract may even cause postmenopausal women to lose weight.
According to a 2012 study that was written up in Nutrition Research and Practice, postmenopausal women who took aged garlic extract daily for three months lost more weight than those who did not. Around 4 calories are present in 1 clove of garlic.
23. Green Tea
Green tea contains a number of plant components and antioxidants that may be good for your health. Almost in every commercial weight reduction and fat-burning supplement list, green tea is listed as one of its ingredients on the label.
This is due to the recurrent evidence linking green tea extract to greater fat burning, particularly during exercise. In 1 ml of green tea,1 calorie is present.
24. Iceberg Lettuce
Iceberg lettuce is known for having a lot of water. It is frequently placed on top of burgers and sandwiches as well as in salads.
Iceberg lettuce is a good source of several nutrients, such as folate, pro-vitamin A, and vitamin K, despite the fact that most people believe it is less nutrient-dense than other varieties of lettuce. Talking about its calorie content, it is estimated that only 8 calories per cup (57 grams) are present in Iceberg lettuce.
25. Jicama
Jicama is a root vegetable with thick, dark skin. It tastes like an apple but isn’t as sweet because the inside is white. It has fewer carbs than a potato yet is somewhat similar. The jicama plant is primarily found in Mexico and Central America. The root is the portion you consume.
The texture of this vegetable, which is normally consumed raw, is comparable to that of a crisp apple. Jicama is rich in fiber, vitamin C, and potassium, among other nutrients. Jicama offers nearly 29% of the DV for vitamin C in a cup (130 grams) and only 49 calories. In 100 grams of jicama, 38 calories are present.
26. Kale
Kale has 8.75 calories per cup. Popular vegetable kale is frequently included in salads. Antioxidants found in abundance in this dark leafy green vegetable, aid in preventing oxidative damage caused by free radicals in the body. Additionally rich in vitamins and nutrients, kale also helps to prevent heart disease and osteoporosis.
Examples of these vitamins are vitamin C, which strengthens immunity, and vitamin K, which is essential for blood clotting. Calcium, which is crucial for bone health, potassium, which has been linked to lower blood pressure and lower risk of heart disease, and magnesium which works to prevent type 2 diabetes are all found in kale.
27. Lemons
These are well recognized for assisting in weight loss due to their vitamin C content and antioxidants that aid in healthy digestion. The diuretic effects present in lemon aid in bodily detoxification and fat burning.
A person with a higher metabolism burns more calories than someone with a slower metabolism to carry out all of their necessary tasks. And for this, you can add lemon to your diet. It is estimated that 20 calories are present in a medium lemon.
28. Mushrooms
Some of the most popular mushrooms include Shiitake, Portobello, and White Button. Luckily, in addition to vitamin B, and fiber, all mushrooms include antioxidants that support the immune system. I used to be one of the many people who used to dislike mushrooms.
It was game over once I had some mushrooms sautéed and topped with a lovely medium-rare steak. However, after knowing its great importance in a weight loss diet I try to add mushrooms to my diet often.
Practically in any salad, omelet, or stew, mushrooms may be a wonderful touch. Talking about the calories present in mushrooms, it is estimated that in 100 grams of mushrooms 22 calories are present.
29. Mint
It encourages digestive enzymes, which help the body absorb more beneficial nutrients from the diet. Your metabolism increases when your body is able to properly absorb nutrients.
A faster metabolism facilitates weight loss. You might be able to lose one or two pounds by eating a lot of mint leaves. 70 calories are present in 100 grams of mint.
30. Mustard Seeds
Antioxidants present in mustard seeds are healthy and abundant. One teaspoon of mustard seeds added to your diet each day can boost your metabolism by roughly 25% during the following two to four hours.
You can add it to salads, curries, and poha. These seeds can also be ground into a paste that is used as a dip for chicken nuggets or as a spread for sandwiches. 10 calories are present in 1 teaspoon of Mustard Seeds.
31. Onions
Low-calorie vegetables like onions have been connected to a range of health advantages. For example, evidence suggests that eating a lot of allium family foods, including onions and garlic, may lower the chance of developing certain illnesses like heart and renal disease.
All onions have very few calories, despite the fact that the taste varies depending on the variety; a medium-sized cooked onion (148 grams) has about 70 calories.
32. Peppers
Whether hot or mild, they are high in fiber and low in calories. Following a spicy meal, the body will burn an additional 50–100 calories due to the chemical capsaicin, which is indicated by the heat in hot peppers.
Peppers come in a variety of colors, forms, and dimensions. Jalapenos and bell peppers are two common varieties. One cup (92 grams) of sliced red bell peppers contains just 24 calories.
33. Papaya
Papaya is a melon-like orange fruit with black seeds that are primarily grown in tropical climates. It is a tropical fruit with a sweet flavor and has a squash-like form, a yellow-orange peel, and coral-colored inside flesh that contains seeds.
Approximately 3 grams of fiber can be found in one cup (145 grams) of diced papayas. In addition, papayas have high water content and few calories, making them a pleasant food option. Only 62 calories are found in one cup of papaya dice.
34. Radishes
Radishes are a type of root vegetable that has a bit of a peppery flavor. Radishes are low in calories and fat and abundant in water and fiber. Therefore it can help you in reducing weight.
Although they can be cultivated in a range of colors, grocery store displays usually feature them in dark pink or white. Radishes include only 19 calories per cup. Talking about the calories present in radish, it is estimated that 19 calories are present per cup.
35. Romaine Lettuce
Due to its high nutrient richness and low-calorie count, Romaine lettuce is a good choice for those trying to lose weight. It can, however, be a delicious and healthy addition to any meal. Anyone who frequently eats it can benefit from the vitamins and minerals it contains.
A common green vegetable used in salads and on sandwiches is romaine lettuce. Due to its high water content and fiber content, romaine has extremely few calories. Just one calorie can be found in one romaine lettuce leaf (6 grams).
36. Rutabaga
Root vegetable rutabagas are also referred to as swedes. Rutabagas are food that may help you lose weight. Due to its high fiber content and prolonged digestion time, this root vegetable helps you to feel fuller for longer. By doing so, you might avoid overeating and eventually will start reducing weight.
It has a turnip-like flavor and is a well-liked low-carb alternative to potatoes. Rutabagas are a strong source of vitamin C, potassium, calcium, and magnesium and are also high in fiber. Only 51 calories are included in one cup (170 grams) of cooked rutabaga.
37. Raspberries
A quick and delicious approach to increasing your fiber intake is to eat raspberries with your dinner or even as part of your dessert. Raspberries are the finest fruit to eat for weight loss, because of their high fiber content and low-calorie count. Raspberries include a substance known as Raspberry ketone.
Ketone contributes to weight loss in addition to giving raspberries their wonderful aroma. Because of this, raspberry ketone is being researched and sold as a weight-loss product. Talking about the calories present in Raspberries, it is estimated that in 100 grams of raspberries, 53 calories are present.
38. Strawberries
These are delicious and packed with nutrients. They are a versatile element in the kitchen because they go well with both savory and sweet ingredients.
According to studies, eating berries like strawberries frequently may help ward against diseases like Alzheimer’s and heart disease. 53 calories are present in one cup (166 grams) of sliced strawberries.
39. Spinach
Raw spinach has 91.4 g of water and 23 calories per 100 grams. They are dark leafy greens vegetable and have high fiber, iron, magnesium, potassium, and calcium present in them.
Spinach helps in lowering blood sugar levels, improves insulin sensitivity, guards against oxidative stress, and lessens the chance of breaking a bone. Because of their fewer calories, this vegetable can be easily used if you want to reduce your weight.
40. Tomatoes
Tomatoes can be served fresh, boiled, or puréed in a tomato sauce and go well with a variety of items. Additionally, tomatoes are a great source of lycopene and other defensive plant chemicals.
These nearly calorie-free foods have been shown to reduce the risk of developing tumor cancer, support normal blood pressure, help type II diabetics with their blood sugar, lipids, and insulin levels, and enhance eye health. 18 calories are present in 100 grams of tomatoes.
41. Turnips
White root vegetables known as turnips have flesh that is slightly bitter. They are frequently included in stews and soups. Turnips only have 37 calories per cup and contain a number of healthy elements.
Lipids that are present in turnips, help to speed up the metabolism. It prevents the body from storing fat and keeps blood sugar levels stable. Knowing turnips’ advantages, we advise including them in your diet for general health.
42. Watercress
A green vegetable known as watercress is frequently used in salads and tea sandwiches. Numerous excellent substances and micro-nutrients found in watercress enhance athletic performance and weight loss.
Including this nutrient-dense, low-calorie vegetable in your diet is definitely worthwhile if you are attempting to lose weight. Watercress is equally as nutritious even though it isn’t as widely consumed as other food items. Talking about its calories, it is estimated that in 100 grams of Watercress, 11 calories are present.
43. Watermelon
One of the healthiest fruits to consume if you are attempting to lose weight is watermelon because it contains 90% water by weight.
It is wonderful on its own or when combined with fresh mint. Vitamin C is one of the numerous nutrients that watermelon is a good source of. it is estimated that in 100 grams of Watermelon, only 30 calories are included.
44. Zucchini
It adds versatility to recipes. Thanks to its delicious flavor. Zoodles—zucchini that has been spiralized—have grown in popularity as a lower-carb alternative to traditional noodles in recent years. Zucchini has a low-calorie content as well, with just 27 calories in a cooked cup (180 grams).
Conclusion:
So, here we go these were all the food items that are considered zero-calorie foods If you like this list then please share it so that others can get all zero-calorie food sources.
If you want to lose weight then you can include these food items in your diet plan and you will definitely see very good results.
