Are you counting calories to achieve your health goals?
If so, you might be surprised that there are tons of foods that offer your body a net gain of zero calories.
Most of these zero calorie foods are delicious superfoods that are also packed with the nutrients your body needs to stay healthy.
Quick Guide
What Are Zero Calorie Foods?
The food we eat contains calories, which our bodies use to fuel everything we do. Sleeping, walking, breathing, and, yes, even digesting uses energy from calories. These calories are comprised of 3 macronutrients: fat, carbohydrates, and protein.
That’s where a zero-calorie food comes in.
Foods that are already low in calories are considered “zero-calorie” because, after your body uses energy to digest these foods, they provide a minimal net calorie gain.
We’ve created a list of zero calorie foods with our 40 favorites. Browse the list if you are looking for a way to cut calories or want some new healthy snacks to add to your next grocery order.
Zero Calories Food List
Check out the below 40 foods that clock in at zero calories or nearly zero calories per cup!
Apples
Calories Per Cup: 57
Apples are a delicious fruit packed with Vitamin C, fiber and antioxidants. There are tons of different apple varieties, including crunchy Granny Smiths and sweet Galas.
At only 57 calories per cup, apples are one of the best no calorie foods that fill you up.
Asparagus
Calories Per Cup: 27
Asparagus is a versatile vegetable and a great source of folate, Vitamin K, Vitamin C, and Vitamin A.
Asparagus only has 27 calories per cup so why not add some to a stir fry or grill it for a tasty side dish.
Garlic
Calories Per Clove: 4.5
One cup of garlic has 203 calories, but a clove of garlic only has about 4.5 calories. Since garlic is used to season food, most people consume a very small amount at a time. This makes it a great addition to our zero calorie foods list.
Garlic has also been shown to boost immunity, improve blood pressure, and have anti-cancer properties.
Fennel
Calories Per Cup: 27
Fennel is a green vegetable that is often used as a garnish or spice but can be added to a salad or cooked as the main part of a meal. It is high in Vitamin C and is a great source of fiber.
A cup of chopped fennel only contains 27 calories, so why not try some of this unique anise-flavored vegetable as a healthy snack.
Broccoli
Calories Per Cup: 31
Broccoli is a nutrient-dense vegetable filled with fiber, protein, potassium, iron, Vitamin C, and Vitamin K. You can enjoy this raw, add it to a stir fry, or steam it as a great zero calorie side dish.
This superfood also contains nutrients that can help lower your cholesterol and reduce your risk of developing certain diseases, like cancer.
Beets
Calories Per Cup: 59
Beets are a vibrant root vegetable with a few color varieties, including purple, pink, white, and yellow. Boiled, raw, pickled, or juiced, beets offer tons of fiber, folate, iron, potassium, and Vitamin C.
At only 59 calories per cup, this is one of the best zero calorie foods to add to your pantry.
Chard
Calories Per Cup: 6.8
Although it’s often overlooked, chard is a leafy green with almost 0 calories and tons of health benefits. Chard is packed with vitamins and a cup of cooked chard offers 716% of the RDI of Vitamin K.
In addition, chard also contains antioxidants that help promote heart health and reduce your chance of developing certain diseases.
Clementines
Calories Per Fruit: 35
These small, sweet mini-oranges are one of the best no calorie snack foods. They are easy to peel, delicious and full of Vitamin C.
Clementines also have antioxidants and fiber which help improve skin and gut health.
Kale
Calories Per Cup: 33
Kale is a trendy superfood that is a great source of fiber, Vitamin A, Vitamin K, and Vitamin C. Add this leafy green to your salad to get beneficial antioxidants and minerals with almost no calories.
If you are looking for a healthy snack, drizzle olive oil and bake kale for crunchy and nutritious chips.
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Lemons & Limes
Calories Per Squeeze: 0
These tart citrus fruits are used to add flavor to dishes and drinks. But, they also offer antioxidants and vitamins that boost immunity, rejuvenate skin, and improve digestion.
One cup of lime or lemon juice offers 60 calories, but most people consume a much smaller amount at a time.
Rutabaga
Calories Per Cup: 53
Rutabagas are a root vegetable that can be used in stews or mashed as a side dish. They are similar to turnips and are a good source of fiber, protein, and potassium.
Chop up a cup of rutabagas for an almost zero calorie addition to your next meal.
Sugar Snap Peas
Calories Per Cup: 35
These crunchy, non-starchy peas are an easy snack or great addition to a stir fry. This vegetable is packed with fiber, protein, calcium, and Vitamin C.
Don’t feel bad if you can’t stop eating these delicious peas. Each cup only offers 35 calories.
Iceberg Lettuce
Calories Per Cup: 10
This light, crunchy lettuce is a staple of salads. Although it doesn’t offer the same nutrients as dark leafy greens, it does provide Vitamin C, folate, and potassium.
Plus, this zero calorie food has a high water content making it very refreshing.
Watercress
Calories Per Cup: 4
As the name suggests, watercress is mainly water and offers almost no calories. But, it contains some important micronutrients like calcium, magnesium, and phosphorus.
Add some of these zero calorie greens to your next salad or sandwich.
Arugula
Calories Per Cup: 5
If you want a spicy kick to your salad, throw in some arugula. This leafy green has a flavor similar to pepper and contains folate, beta-carotene, and Vitamin C.
Arugula is simple to grow, so why not put a pot of this zero calorie vegetable on your windowsill.
Turnips
Calories Per Cup: 36
This root vegetable is similar to bok choy and Brussel sprouts. You can actually eat both the blub and the leafy greens, which are packed with Vitamin C, Vitamin K, and folate.
A cup of chopped turnips only offers 36 calories and these are versatile zero calorie food you can add to stews or roast as a side dish.
Zucchini
Calories Per Cup: 19
Zucchini is a squash that offers a range of health benefits from promoting regular digestion to helping lower blood pressure.
Although usually green, this zero calorie food is also found in a deep yellow variety.
Related: How Many Calories are in a Peanut Butter Sandwich?
Tomatoes
Calories Per Cup: 32
Tomatoes are one of the most versatile foods on our 0 calories food list. These red juicy fruits are a great source of Vitamin C and can be eaten raw or used to enhance tons of different dishes.
Since they only contain 32 calories per cup, why not experiment with the many different ways you can cook tomatoes.
Brussel Sprouts
Calories Per Cup: 38
These nutty greens are a great source of fiber, protein, and Vitamin A. Brussel Sprouts can be roasted or steamed as a quick and nutritious side dish.
Often, recipes call for Brussel Sprouts to be mixed with syrup or bacon. But, this will only increase the calorie content. This vegetable tastes great with a light drizzle of olive oil and some seasonings.
Peaches
Calories Per Cup: 61
Juicy peaches are a great option for an afternoon snack or a sweet addition to a smoothie. They offer tons of beneficial vitamins and minerals and can help aid in digestion.
A cup of sliced peaches only has 61 calories, but with the energy burned during digestion these essentially become zero calorie foods.
Mushrooms
Calories Per Cup: 16
Mushrooms are a diverse zero calorie food that can be added to a variety of savory dishes. This high-fiber fungi is a good source of copper, iron, and B vitamins.
Enjoy raw mushrooms in your sandwich or mix some of these delicious fungi into a stir fry or soup.
Peppers
Calories Per Cup: 38
There are many different varieties of peppers including sweet bell peppers and spicy jalapenos. These colorful fruits contain a ton of Vitamin C and potassium, which is especially important for heart health.
Raw peppers are mostly composed of water, which contributes to their extremely low calorie content.
Carrots
Calories Per Cup: 45
Crunchy beta carotene-packed carrots are a satisfying and nutritious snack. This vegetable can help boost your immune system and lower your cholesterol level.
Raw carrots are almost 90% water. They are a good source of fiber and, digestion the carrots are essentially zero calories.
Microgreens
Calories Per Cup: 5
Microgreens are young leafy vegetables that are regarded for their high nutritional content.
At just 5 calories per cup and full of nutrients, microgreens are one of the best zero calorie foods to add to your meals.
Spices
Calories Per Dash: 0
Before you think spices don’t belong on this list, consider how much you use at once. Sure, a cup of allspice contains over 200 calories. But in most recipes, you only add a pinch or a tablespoon for additional flavor.
Herbs and spices are a great way to enhance your dishes while essentially adding zero calories.
Onion
Calories Per Cup: 46
Onions are a bulb vegetable with anti-inflammatory properties. They are frequently used to intensify the flavor of a dish.
Onions have a very low calorie content and are a great source of fiber, Vitamin C, and folate.
Coffee
Calories Per Cup: 1
That’s right, one cup of brewed black coffee is essentially a zero calorie drink. But keep in mind that adding milk or sugar to your coffee will quickly add in unnecessary calories.
Cabbage
Calories Per Cup: 17
Red, purple, yellow, and green cabbage are all healthy additions to salads and coleslaws. At only 17 calories per cup, your body will burn most of these calories during digestion.
Besides being a zero calorie food, cabbage also offers tons of nutrients like Vitamin K and C.
Strawberries
Calories Per Cup: 54
Strawberries are loaded with fiber and tons of essential nutrients. This fruit is high in Vitamin C, which helps promote wound healing.
These juicy berries are one of our no calorie foods that fill you up. Try some for a delicious afternoon snack.
Black Tea
Calories Per Cup: 2
Just like coffee, black tea is a zero calorie beverage. If you decide to add any milk or flavorings, remember that this will drastically increase the number of calories in your drink.
Among other benefits, drinking black tea can help boost heart and gut health.
Romaine Lettuce
Calories Per Cup: 8
Romaine Lettuce is a crunchy, nutritious addition to any salad or sandwich. At only 8 calories per cup and tons of Vitamin C and calcium, it is one of the best leafy greens on this list.
Cucumber
Calories Per Cup: 16
Cucumbers are a light green fruit composed of water and soluble fiber. Cucumbers are also packed with antioxidants that help reduce your risk for developing chronic diseases.
Mix some cucumbers into your next meal for a nice crunch at almost zero calories.
Broth
Calories Per Cup: 38
There are tons of broth varieties which can be enjoyed alone or as part of a soup. One cup of broth contains only 38 calories, but is flavorful and filling.
Celery
Calories Per Cup: 16
This crunchy, vitamin-rich vegetable makes for a perfect afternoon snack.
Don’t let the negative calorie foods myth fool you, eating celery doesn’t use more calories than it contains. But, it does take a lot of energy to digest the high fiber content in celery.
Jicama
Calories Per Cup: 49
Jicama is a root vegetable, similar to a potato. These contain a high amount of Vitamin C and fiber. Slice some raw jicama for a snack to stay on track with your health goals.
Grapefruit
Calories Per Cup: 97
This versatile ruby red fruit is delicious raw, broiled, or grilled. One serving contains 28% of your daily Vitamin A requirement, which promotes normal vision, and 64% of your daily Vitamin C need, which helps with wound healing.
Papaya
Calories Per Cup: 62
Papaya are a sweet tropical fruit packed with fiber, Vitamin C, and Vitamin A. At only 62 calories per cup, why not puree some papaya to add to a soup or smoothie.
Cauliflower
Calories Per Cup: 27
Cauliflower is a popular vegetable that can be used in place of rice or meats for a variety of low-carb dishes. This non-starchy vegetable is also a great source of folate, which is essential for normal cell function.
Radish
Calories Per Cup: 18
This root vegetable has almost no calories but offers tons of Vitamin C. When you need a crunchy snack without straying from your health goals, bite into an antioxidant-rich radish.
Spinach
Calories Per Cup: 7
Spinach is a nutrient-dense leafy green with almost no calories. One cup of raw spinach offers 340% of your Vitamin K requirement, which is important for blood clotting.
Final Thoughts on Zero Calorie Foods
With all of these zero calorie foods, you have tons of options to stay on track with your health goals.
Most of the options on this list are superfoods that offer essential vitamins and minerals you need.
Anytime you need inspiration, browse this list of zero calorie foods and add some fresh and delicious options to your meal plan.
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Related:
How Many Calories Are In a Peanut Butter Sandwich?