It is no secret that calories in food matter for things like weight loss. Check out this list of 25 vegetables low in calories for ideas.
Keep in mind that the total amount of calories in vegetables is not all that matters. For example, fiber counts as calories but it is usually beneficial for weight loss. There are other aspects of food like this that influence how good they are for weight loss.
Vegetables are as good as always foods that fill you up but low in calories. That means you can eat a lot of them while trying to lose weight.
That being said, here is the list of 25 vegetables low in calories good for weight loss.
1. Green leaf lettuce
Lettuce is one of the most common salad ingredients out there. It is also commonly used for sandwiches, wraps, and soups.
Calorie and fiber content: 100 grams of raw green leaf lettuce contains about 15 calories and 1.3 grams of fiber (1).
Green leaf lettuce also contains very high amounts of plant-based vitamin A and vitamin K. On top of that also some folate, manganese, and other vitamins and minerals in smaller amounts.
It is hard to imagine a situation where adding green leaf lettuce to your diet would not be a good idea, even if you are not trying to lose weight.
2. Cucumber
Botanically speaking, cucumbers are actually a fruit but they are mostly used as a vegetable in the culinary world.
Cucumber is also a popular ingredient to flavor up water.
Calorie and fiber content: 100 grams of raw cucumber contains about 15 calories and 0.5 grams of fiber (2).
While cucumber will most likely benefit your weight loss it will not provide you with that many vitamins and minerals. The only noteworthy amount is 21% of the Daily Value of vitamin K.
3. Celery
Celery is a popular diet food and there is a reason for that. Some people even drink celery juice to lose weight.
Calorie and fiber content: 100 grams of raw celery contains about 16 calories and 1.6 grams of fiber (3).
Celery can also provide you with a nice amount of vitamin K and some extra folate, vitamin A, and potassium.
4. Radishes
Radishes are the crispy red root vegetables. Some people like them for their slightly spicy taste, for others that’s the reason they don’t eat it. In any case, radishes will almost certainly benefit your weight loss.
Calorie and fiber content: 100 grams of raw radishes contains about 16 calories and 0.4 grams of fiber (4).
Besides being an absolute weight loss champion, radishes can also provide you with some extra vitamin C, folate, and potassium.
5. Zucchini
Zucchini is a vegetable that combines great with a lot of dishes. A popular use of zucchini for people trying to lose weight is making noodles out of this vegetable to have a healthy substitute for pasta.
Calorie and fiber content: 100 grams of boiled zucchini contains about 16 calories and 1.4 grams of fiber (5).
Zucchini also contains a nice amount of vitamin A and small amounts of vitamin C, potassium, and even smaller amounts of other vitamins and minerals.
6. Witloof chicory
Witloof chicory is a vegetable with a slightly bitter taste. For this reason witloof chicory might not be for some people. If you do like it, its great fiber content can help you feel fuller while trying to lose weight.
Calorie and fiber content: 100 grams of raw witloof chicory contains about 17 calories and 3.1 grams of fiber (6).
In terms of vitamins and minerals this is not the greatest vegetable. Witloof chicory does contain some folate, potassium, and small amounts of other vitamins and minerals but nothing remarkable.
7. Tomato
Tomatoes are a very popular and versitale food. You can eat it raw or use it for things like tomato sauce.
Botanically speaking this is another fruit but when talking about eating and cooking it is used as a vegetable.
Calorie and fiber content: 100 grams of raw tomato contains about 18 calories and 1.2 grams of fiber (7).
Tomatoes also contain nice amounts of vitamin A, vitamin C, vitamin K, and small amounts of potassium and manganese.
8. Pumpkin
Pumpkins are the orange vegetables popular during Halloween. Besides aesthetic purposes, pumpkins are also a great food.
Calorie and fiber content: 100 grams of boiled pumpkin contains about 20 calories and 1.1 grams of fiber (8).
In terms of vitamins and minerals the main thing you will get is a great amount of vitamin A.
9. Asparagus
Asparagus is more of a seasonable vegetable that is popular all around the world.
Calorie and fiber content: 100 grams of boiled asparagus contains about 22 calories and 2 grams of fiber (9).
Besides helping weight loss, asparagus can also provide nice amounts of vitamin A, vitamin C, vitamin K, thiamin, and folate.
10. Turnip
Turnips are a root vegetable that is both used to feed livestock and humans.
Calorie and fiber content: 100 grams of boiled turnip contains about 22 calories and 2 grams of fiber (10).
Turnip can certainly help you lose weight but in terms of vitamins and minerals this vegetable is not that great. The only amount that stands out is 19% of the Daily Value of vitamin C.
11. White mushrooms
Mushrooms come in many shapes and sizes but the edible ones are usually healthy and good for weight loss. They can even slow down cognitive decline (11).
Calorie and fiber content: 100 grams of raw white mushrooms contains about 22 calories and 1 gram of fiber (12).
White mushrooms can also provide you with nice amounts of riboflavin, niacin, vitamin B5, copper, and selenium.
12. Spinach
Spinach is one of the most renowned vegetables in the health world. This is both because spinach is so low in calories and such a great source of vitamins and minerals.
Calorie and fiber content: 100 grams of raw spinach contains about 23 calories and 2.2 grams of fiber (13).
Spinach contains extremely high amounts of vitamin K and vitamin A but also great amounts of vitamin C, vitamin E, riboflavin, vitamin B6, folate, calcium, iron, magnesium, potassium, and manganese.
13. Cabbage
The next vegetable low in calories and good for weight loss is cabbage. Cabbage is not only consumed raw but also pickled or as an ingredient in soup.
Calorie and fiber content: 100 grams of raw cabbage contains about 25 calories and 2.2 grams of fiber (14).
Cabbage can provide you with great amounts of vitamin C and vitamin K and decent amounts of folate and manganese.
14. Cauliflower
Cauliflower is a very popular vegetable in the low carb world. Thanks to its texture cauliflower makes a great low carb substitute for foods like rice and pizza base.
Calorie and fiber content: 100 grams of raw cauliflower contains about 25 calories and 2.5 grams of fiber (15).
Cauliflower also contains good amounts of vitamin C, vitamin K, vitamin B6, folate, vitamin B5, potassium, and manganese.
15. Bell peppers
Bell peppers are another versatile vegetable. You can eat them raw on their own but also filled with many tasty ingredients or for example on top of pizza.
Calorie and fiber content: 100 grams of raw red bell pepper contains about 31 calories and 2 grams of fiber (16).
Bell peppers are not only a great source of vitamin A, vitamin C, vitamin B6, and folate but also of anti-oxidants. Substances that help your body deal with oxidative stress.
16. Leek
Leeks may not be the most popular vegetable but they are great for weight loss.
Calorie and fiber content: 100 grams of boiled leek contains about 31 calories and 1 grams of fiber (17).
Leeks will also provide you with nice amounts of vitamin A, vitamin K, and manganese.
17. Broccoli
Broccoli is another very popular vegetable in the health world, not just for weight loss. It can be eaten raw too but most people choose to cook their broccoli.
Calorie and fiber content: 100 grams of boiled broccoli contains about 35 calories and 3.3 grams of fiber (18).
Broccoli contains great amounts of vitamin A, vitamin C, vitamin K, vitamin B6, folate, and manganese.
18. Snap green beans
Snap green beans are the unripe protective pods of the common bean.
Calorie and fiber content: 100 grams of boiled snap green beans contains about 35 calories and 3.2 grams of fiber (19).
Snap green beans are also a good source of vitamin A, vitamin C, vitamin K, and manganese.
19. Eggplant
Eggplants are a vegetable that is a great addition to many recipes. You can for example use eggplant as a pasta substitute in lasagne.
Calorie and fiber content: 100 grams of boiled eggplant contains about 35 calories and 2.5 grams of fiber (20).
In terms of vitamins and minerals eggplant is a bit lacking. It does contain a wide variety of these but just in very small amounts per 100 grams.
20. Brussels sprouts
Brussels sprouts are the vegetable that looks like a tiny cabbage. They contain a substance called sulforaphane which can offer a wide variety of health benefits.
Calorie and fiber content: 100 grams of boiled brussels sprouts contains about 36 calories and 2.6 grams of fiber (21).
Brussels sprouts contain high amounts of vitamin K and vitamin C and decent amounts of folate and manganese.
21. Onion
Onion is a vegetable usually eaten in combination with other foods.
Calorie and fiber content: 100 grams of raw onion contains about 40 calories and 1.7 grams of fiber (22).
Besides vitamin C, onions don’t contain very large amounts of vitamins and minerals. Onions do contain nice amounts of antioxidants (23).
22. Carrots
Carrots are one of the most popular vegetables and while they are relatively low on the list, they are low in calories and great for weight loss.
They make a convenient snack but carrots combine well in many dishes.
Calorie and fiber content: 100 grams of raw carrots contains about 41 calories and 2.8 grams of fiber (24).
Carrots contain a decent amount of vitamin K, vitamin C, and a big amount of plant-based vitamin A.
23. Beets
Beets, also called beetroots, are the root of a beet plant. They are used all around the world in a variety of dishes but you can also eat them raw on their own.
Calorie and fiber content: 100 grams of boiled beets contains about 44 calories and 2 grams of fiber (25).
Beets also contain a good amount of folate and manganese.
24. Kale
Kale is a popular vegetable in the health world due to the high amount of vitamins and minerals it contains. You can eat kale raw on its own or in a salad but it is also a popular smoothie ingredient.
Calorie and fiber content: 100 grams of raw kale contains about 50 calories and 2 grams of fiber (26).
Kale contains extremely large amounts of vitamin K, vitamin A, and vitamin C. On top of that it can also provide you with nice amounts of manganese, copper, potassium, calcium, and vitamin B6.
25. Artichoke
Lastly on this list of low-calorie vegetables good for weight loss there is artichoke, a vegetable with a very distinct look.
Calorie and fiber content: 100 grams of boiled artichoke contains about 53 calories and 8.6 grams of fiber (27).
Artichole can also provide you with nice amounts of vitamin C, vitamin K, folate, magnesium, and manganese.
Calories and fiber in vegetables chart
Finally you can find all these vegetables low in calories that are good for weight loss in an easy scannable chart.
| Values Per 100g | Calories | Fiber |
|---|---|---|
| Radishes | 4.5 calories | 0.4 grams |
| Green leaf lettuce | 15 calories | 1.3 grams |
| Cucumber | 15 calories | 0.5 grams |
| Celery | 16 calories | 1.6 grams |
| Zucchini | 16 calories | 1.4 grams |
| Witloof chicory | 17 calories | 3.1 grams |
| Tomato | 18 calories | 1.2 grams |
| Pumpkin | 20 calories | 1.1 grams |
| Asparagus | 22 calories | 2 grams |
| Turnip | 22 calories | 2 grams |
| White mushroom | 22 calories | 1 gram |
| Spinach | 23 calories | 2.2 grams |
| Cabbage | 25 calories | 2.5 grams |
| Cauliflower | 25 calories | 2.5 grams |
| Red bell pepper | 31 calories | 2 grams |
| Leek | 31 calories | 1 gram |
| Broccoli | 35 calories | 3.3 grams |
| Snap green beans | 35 calories | 3.2 grams |
| Eggplant | 35 calories | 2.5 grams |
| Brussels sprouts | 36 calories | 2.6 grams |
| Onion | 40 calories | 1.7 grams |
| Carrots | 41 calories | 2.8 grams |
| Beets | 44 calories | 2 grams |
| Kale | 50 calories | 2 grams |
| Artichoke | 53 calories | 8.6 grams |
