When you’re aiming to lose weight or maintain a healthy lifestyle, low-calorie foods are your best friend. They provide volume, nutrients, and flavor without piling on calories, helping you feel full while staying in a calorie deficit. As a nutrition coach, I’ve seen clients transform their diets by incorporating these foods. This guide highlights 15 of the best low-calorie foods (0–20 calories per serving), explains their benefits, and offers practical ways to enjoy them.
Why Low-Calorie Foods Matter for Weight Loss
Low-calorie foods, often high in water and fiber, add bulk to meals, promoting satiety without excess calories. They’re rich in vitamins and minerals, supporting overall health while helping you manage hunger. Contrary to the term “zero-calorie,” no food is truly calorie-free, but these options are so low in calories they’re negligible in a balanced diet.
Real-life example: My client, Emma, added cucumber slices to her snacks. The hydration and crunch curbed her afternoon cravings, helping her lose 10 pounds in two months.
Why it matters: Low-calorie foods make it easier to eat satisfying portions, supporting weight loss without feeling deprived.
15 Low-Calorie Foods for Healthy Eating
These foods range from 0–20 calories per serving, verified via USDA FoodData Central. They’re nutrient-dense, versatile, and perfect for weight management.
1. Broth-Based Soups (~10–15 calories per cup)
- Nutrition: 0 g fat, 2 g carbs, 1 g protein
- Why it’s great: High water content fills you up; sodium supports electrolyte balance during calorie cuts.
- Uses: Sip vegetable or chicken broth with added celery, mushrooms, or herbs.
- Tip: Avoid creamy soups (~100–200 calories per cup).
2. Unsweetened Tea (~0 calories per cup)
- Nutrition: 0 g fat, 0 g carbs
- Why it’s great: Hydrating and flavorful, with antioxidants (e.g., catechins in green tea).
- Uses: Enjoy black, green, or herbal tea plain or with a lemon slice.
- Tip: Skip sugar or cream to keep calories at zero.
3. Black Coffee (~2 calories per cup)
- Nutrition: 0 g fat, 0 g carbs
- Why it’s great: Caffeine boosts energy; negligible calories.
- Uses: Drink black or with a splash of unsweetened almond milk (~5 calories).
- Tip: Avoid syrups or creamers (~50–100 calories).
4. Cucumbers (~8 calories per ½ cup sliced)
- Nutrition: 0 g fat, 2 g carbs, 1 g fiber
- Why it’s great: 95% water, hydrating, and rich in vitamin K.
- Uses: Snack with salt or pair with low-fat hummus (~20 calories per Tbsp).
- Tip: Keep the skin for extra fiber.
5. Celery (~6 calories per medium stalk)
- Nutrition: 0 g fat, 1 g carbs, 0.5 g fiber
- Why it’s great: Fibrous and crunchy, promotes fullness.
- Uses: Dip in 1 Tbsp peanut butter (~90 calories) or low-fat cheese.
- Tip: Choose firm, green stalks for freshness.
6. Dill Pickles (~3 calories per whole pickle)
- Nutrition: 0 g fat, 1 g carbs
- Why it’s great: Salty, crunchy, and satisfying; low sodium options available.
- Uses: Snack alone or add to sandwiches.
- Tip: Check labels for low-sodium versions if monitoring salt intake.
7. Shirataki Noodles (~10 calories per 100 g)
- Nutrition: 0 g fat, 3 g carbs, 2 g fiber
- Why it’s great: Made from konjac fiber, nearly calorie-free, and absorbs sauce flavors.
- Uses: Toss with low-calorie marinara (~30 calories per ¼ cup).
- Tip: Rinse and dry-sauté to improve texture.
8. Air-Popped Popcorn (~31 calories per cup)
- Nutrition: 0.4 g fat, 6 g carbs, 1 g fiber
- Why it’s great: High volume, low calories; fiber aids fullness.
- Uses: Sprinkle with chili powder or nutritional yeast (~5 calories).
- Tip: Use 3 cups for a ~100-calorie snack; avoid butter.
9. Sugar-Free Jell-O (~10 calories per ½ cup)
- Nutrition: 0 g fat, 0 g carbs, 1 g protein
- Why it’s great: Sweet, low-calorie treat with minimal impact.
- Uses: Mix with berries for added fiber (~10 calories per ¼ cup).
- Tip: Choose aspartame-free brands for cleaner ingredients.
10. Sugar-Free Gum (~5 calories per piece)
- Nutrition: 0 g fat, 1 g carbs
- Why it’s great: Curbs hunger and sweet cravings.
- Uses: Chew after meals to distract from snacking.
- Tip: Mint flavors may reduce dessert cravings.
11. Mustard (~5–10 calories per tsp)
- Nutrition: 0 g fat, 1 g carbs
- Why it’s great: Adds bold flavor with negligible calories.
- Uses: Spread on wraps or mix into tuna salad.
- Tip: Opt for Dijon or yellow mustard without added sugars.
12. Non-Starchy Vegetables (~5–20 calories per cup)
- Nutrition: 0 g fat, 2–5 g carbs, 1–2 g fiber
- Why it’s great: High fiber and water content; rich in vitamins A, C, K.
- Examples: Spinach, broccoli, bell peppers, mushrooms.
- Uses: Eat raw with low-calorie dip or stir-fry with 1 tsp oil.
- Tip: Aim for 2–3 cups daily for volume.
13. Lettuce Wraps (~5 calories per large leaf)
- Nutrition: 0 g fat, 1 g carbs, 0.5 g fiber
- Why it’s great: Replaces high-carb wraps (~100–200 calories).
- Uses: Fill with tuna, chicken, or veggies and low-calorie sauce.
- Tip: Use Romaine or butter lettuce for sturdiness.
14. Sauerkraut (~15 calories per ½ cup)
- Nutrition: 0 g fat, 3 g carbs, 2 g fiber
- Why it’s great: Probiotics support gut health; tangy flavor adds zest.
- Uses: Top sandwiches or mix into salads.
- Tip: Choose unpasteurized for maximum probiotic benefits.
15. Club Soda (~0 calories per cup)
- Nutrition: 0 g fat, 0 g carbs
- Why it’s great: Bubbles enhance fullness; no sugars or additives.
- Uses: Add a lime wedge for flavor at restaurants.
- Tip: Pair with meals to reduce overeating.
Low-Calorie Recipe Ideas
1. Veggie Broth Soup (~50 calories per serving, serves 4)
- Ingredients: 4 cups low-sodium vegetable broth, 1 cup sliced mushrooms, ½ cup diced celery, ½ cup diced onion, 1 tsp thyme
- Instructions:
- Simmer broth with veggies and thyme for 20 minutes.
- Season with pepper and serve hot.
- Tip: Add spinach for extra nutrients (~5 calories per cup).
2. Cucumber and Mustard Salad (~30 calories per serving, serves 2)
- Ingredients: 1 cup sliced cucumbers, 1 tsp Dijon mustard, 1 Tbsp apple cider vinegar, 1 tsp dill
- Instructions:
- Toss all ingredients in a bowl.
- Chill for 15 minutes before serving.
- Tip: Add arugula for peppery flavor (~5 calories per cup).
3. Shirataki Noodle Stir-Fry (~100 calories per serving, serves 2)
- Ingredients: 200 g shirataki noodles, 1 cup broccoli florets, ¼ cup diced bell peppers, 1 tsp low-sodium soy sauce, 1 tsp sesame oil
- Instructions:
- Rinse and dry-sauté noodles for 5 minutes.
- Add veggies and sesame oil; stir-fry for 5 minutes.
- Toss with soy sauce.
- Tip: Top with a sprinkle of sesame seeds (~10 calories).
Tips for Incorporating Low-Calorie Foods
- Add volume: Use non-starchy veggies or broths to bulk up meals.
- Flavor smartly: Pair with low-calorie condiments like mustard or hot sauce.
- Prep ahead: Slice cucumbers or celery for quick snacks.
- Stay hydrated: Combine with water or club soda to enhance fullness.
- Balance meals: Pair with lean protein (e.g., chicken, tofu) for satiety.
Real-life example: My client, Tom, swapped chips for air-popped popcorn. The high-volume snack satisfied his cravings, helping him lose 6 pounds in a month.
Why Low-Calorie Foods Work for Weight Loss
These foods, ranging from 0–20 calories per serving, maximize satiety through high water and fiber content. They provide essential nutrients like vitamins C and K, supporting immunity and overall health. Their versatility ensures you can enjoy them in snacks, meals, or drinks without derailing your calorie goals.
Why it matters: Low-calorie foods make weight loss sustainable by allowing larger portions and reducing hunger, as supported by a 2020 study in Nutrients on high-fiber diets.
Who Should Eat These Foods?
These foods benefit:
- Dieters: Support calorie deficits without hunger.
- Health enthusiasts: Provide nutrients for wellness.
- Busy people: Quick to prepare or eat raw.
- Gut health seekers: Sauerkraut and yogurt offer probiotics.
Caution: Avoid if allergic to specific foods (e.g., konjac in shirataki). Consult a doctor for dietary restrictions.