18 Low-Calorie Vegetables for Weight Loss: Nourish Your Body Without the Extra Pounds
18 Low-Calorie Vegetables for Weight Loss
When it comes to shedding those extra pounds, vegetables are your best friends. Not only are they packed with essential nutrients, but they’re also incredibly low in calories. Whether you’re aiming for a healthier lifestyle or trying to maintain your weight, incorporating these veggies into your diet can make a significant difference.
List of Low-Calorie Vegetables
Here are the top 18 low-calorie vegetables that won’t tip the scale but will keep you feeling satisfied:
- Watercress:
- Calories per Cup: 4
- Nutrition Facts: Water itself does not contain any significant nutritional value in terms of macronutrients (such as carbohydrates, proteins, or fats) or micronutrients (like vitamins and minerals).
- Arugula:
- The nutritional values for 100 grams of raw arugula (rocket or roquette) are approximately as follows:
- Calories: 25
- Protein: 2.6 grams
- Fat: 0.7 grams
- Carbohydrates: 3.7 grams
- Fiber: 1.6 grams
- Sugars: 2.1 grams
- Vitamin K: 108.6 micrograms (136% of the Daily Value)
- Vitamin A: 4747 IU (95% of the Daily Value)
- Folate: 97 micrograms (24% of the Daily Value)
- Vitamin C: 15 milligrams (25% of the Daily Value)
- Arugula is a nutrient-dense green that provides various vitamins and minerals while being low in calories. It is particularly rich in vitamin K, vitamin A, and folate. Including arugula in salads, sandwiches, or as a side dish can contribute to a healthy and well-balanced diet. Keep in mind that these values are approximate and can vary based on factors such as growing conditions and specific varieties of arugula.
- Lettuce (Green Leaf):
- The nutritional values for 100 grams of raw green leaf lettuce are approximately as follows:
- Calories: 5
- Protein: 1 gram
- Fat: 0.1 gram
- Carbohydrates: 1 gram
- Fiber: 1.3 grams
- Sugars: 0.5 grams
- Vitamin K: 77 micrograms (96% of the Daily Value)
- Vitamin A: 2412 IU (48% of the Daily Value)
- Folate: 38 micrograms (10% of the Daily Value)
- Vitamin C: 9.2 milligrams (15% of the Daily Value)
- Green leaf lettuce is a low-calorie leafy green that provides essential vitamins and minerals. It is particularly rich in vitamin K, which plays a crucial role in blood clotting and bone health. Additionally, green leaf lettuce is a good source of vitamin A, folate, and vitamin C. Including green leaf lettuce in salads or using it as a wrap can contribute to a nutritious and well-balanced diet. Keep in mind that these values are approximate and can vary based on factors such as growing conditions and specific varieties of lettuce.
- Alfalfa Sprouts:
- The nutritional values for 100 grams of raw alfalfa sprouts are approximately as follows:
- Calories: 23
- Protein: 3.9 grams
- Fat: 0.7 grams
- Carbohydrates: 2.1 grams
- Fiber: 1.9 grams
- Sugars: 0.7 grams
- Vitamin K: 30.5 micrograms (38% of the Daily Value)
- Vitamin C: 8.2 milligrams (14% of the Daily Value)
- Folate: 36 micrograms (9% of the Daily Value)
- Alfalfa sprouts are a nutrient-dense food that can be added to salads, sandwiches, and other dishes. They are particularly low in calories and provide a good source of protein, along with vitamins like vitamin K and vitamin C. Keep in mind that these values are approximate and can vary based on factors such as growing conditions. Additionally, consuming raw sprouts carries a risk of bacterial contamination, so it’s essential to handle them with care and follow proper food safety guidelines.
- Napa Cabbage:
- The nutritional values for 100 grams of raw Napa cabbage (also known as Chinese cabbage) are approximately as follows:
- Calories: 13
- Protein: 1.2 grams
- Fat: 0.1 grams
- Carbohydrates: 2.2 grams
- Fiber: 1.0 grams
- Sugars: 1.2 grams
- Vitamin K: 38.2 micrograms (48% of the Daily Value)
- Vitamin C: 45.0 milligrams (75% of the Daily Value)
- Folate: 79 micrograms (20% of the Daily Value)
- Vitamin A: 146 IU (3% of the Daily Value)
- Napa cabbage is a nutritious vegetable that is low in calories and provides essential vitamins and minerals. It is particularly rich in vitamin K and vitamin C. Napa cabbage is commonly used in various Asian dishes, including stir-fries, salads, and kimchi. These nutritional values are approximate and can vary based on factors such as growing conditions and specific varieties of Napa cabbage.
- Cucumber:
- The nutritional values for 100 grams of raw cucumber (with peel) are approximately as follows:
- Calories: 16
- Protein: 0.7 grams
- Fat: 0.2 grams
- Carbohydrates: 3.6 grams
- Fiber: 0.5 grams
- Sugars: 1.7 grams
- Vitamin K: 16.4 micrograms (21% of the Daily Value)
- Vitamin C: 2.8 milligrams (5% of the Daily Value)
- Folate: 7 micrograms (2% of the Daily Value)
- Cucumbers are low in calories and provide hydration due to their high water content. They are also a good source of vitamins like vitamin K and vitamin C. Cucumbers are commonly used in salads, sandwiches, and snacks. Keep in mind that these values are approximate and can vary based on factors such as the specific variety of cucumber and growing conditions.
- Celery:
- The nutritional values for 100 grams of raw celery are approximately as follows:
- Calories: 16
- Protein: 0.7 grams
- Fat: 0.2 grams
- Carbohydrates: 3 grams
- Fiber: 1.6 grams
- Sugars: 1.3 grams
- Vitamin K: 29.3 micrograms (37% of the Daily Value)
- Vitamin C: 3.1 milligrams (5% of the Daily Value)
- Folate: 36 micrograms (9% of the Daily Value)
- Celery is low in calories and provides a good source of dietary fiber, along with vitamins and minerals. It is often used in salads, soups, and snacks. The high water content of celery also contributes to its hydrating properties. Keep in mind that these values are approximate and can vary based on factors such as the specific variety of celery and growing conditions.
- Radishes:
- The nutritional values for 100 grams of raw radishes are approximately as follows:
- Calories: 16
- Protein: 0.7 grams
- Fat: 0.1 grams
- Carbohydrates: 3.4 grams
- Fiber: 1.6 grams
- Sugars: 1.9 grams
- Vitamin C: 14.8 milligrams (25% of the Daily Value)
- Folate: 25 micrograms (6% of the Daily Value)
- Potassium: 233 milligrams (5% of the Daily Value)
- Radishes are low in calories and a good source of vitamin C. They also provide small amounts of fiber, folate, and potassium. Radishes are often enjoyed raw in salads, but they can also be cooked or pickled. Keep in mind that these values are approximate and can vary based on factors such as the specific variety of radishes and growing conditions.
- Pak-Choi (Bok Choy) (Cooked):
- The nutritional values for 100 grams of raw Pak Choi, also known as Bok Choy, are approximately as follows:
- Calories: 13
- Protein: 1.5 grams
- Fat: 0.2 grams
- Carbohydrates: 2.2 grams
- Fiber: 1.0 grams
- Sugars: 1.2 grams
- Vitamin A: 4465 IU (89% of the Daily Value)
- Vitamin C: 45 milligrams (75% of the Daily Value)
- Vitamin K: 45.5 micrograms (57% of the Daily Value)
- Folate: 38 micrograms (10% of the Daily Value)
- Pak Choi is a nutritious leafy green vegetable commonly used in Asian cuisine. It is low in calories and provides significant amounts of vitamins A, C, and K. Additionally, it contains some protein and fiber. These nutritional values are approximate and can vary based on factors such as growing conditions and specific varieties of Pak Choi.
- Cabbage:
- The nutritional values for 100 grams of raw cabbage are approximately as follows:
- Calories: 25
- Protein: 1.3 grams
- Fat: 0.1 grams
- Carbohydrates: 6 grams
- Fiber: 2.5 grams
- Sugars: 3.2 grams
- Vitamin C: 36.6 milligrams (61% of the Daily Value)
- Vitamin K: 76 micrograms (95% of the Daily Value)
- Folate: 43 micrograms (11% of the Daily Value)
- Cabbage is a low-calorie vegetable that is rich in vitamins, particularly vitamin C and vitamin K. It also provides a moderate amount of dietary fiber. Cabbage can be consumed in various forms, including raw in salads, cooked in stir-fries, or pickled in sauerkraut. Keep in mind that these values are approximate and can vary based on factors such as the specific variety of cabbage and growing conditions.
- Mushrooms (Stir-Fried):
- The nutritional values for 100 grams of stir-fried mushrooms can vary depending on the specific type of mushrooms used and the cooking method. Here are approximate values for stir-fried white mushrooms:
- Calories: 54
- Protein: 3.9 grams
- Fat: 4 grams
- Carbohydrates: 3.3 grams
- Fiber: 1.1 grams
- Sugars: 1.4 grams
- Keep in mind that the cooking process, especially if oil or other ingredients are added during stir-frying, can contribute to the overall nutritional content. The values provided here are rough estimates and can vary based on the specific type of mushrooms, the cooking method, and any additional ingredients used in the stir-frying process.
- Eggplant:
- The nutritional values for 100 grams of raw eggplant (aubergine) are approximately as follows:
- Calories: 25
- Protein: 0.98 grams
- Fat: 0.18 grams
- Carbohydrates: 5.88 grams
- Fiber: 3 grams
- Sugars: 3.53 grams
- Eggplant is a low-calorie vegetable that contains small amounts of protein, fiber, and carbohydrates. It’s also a good source of antioxidants and various vitamins and minerals. The nutritional content can vary slightly based on factors such as the specific variety of eggplant and growing conditions. Cooking methods, such as grilling, roasting, or sautéing, may also affect the nutritional profile.
- Swiss Chard:
- The nutritional values for 100 grams of raw Swiss chard are approximately as follows:
- Calories: 19
- Protein: 1.6 grams
- Fat: 0.2 grams
- Carbohydrates: 3.7 grams
- Fiber: 1.6 grams
- Sugars: 1.1 grams
- Vitamin K: 830 micrograms (1038% of the Daily Value)
- Vitamin A: 6112 IU (122% of the Daily Value)
- Vitamin C: 30 milligrams (50% of the Daily Value)
- Folate: 14 micrograms (4% of the Daily Value)
- Swiss chard is a highly nutritious leafy green vegetable that provides a range of vitamins and minerals. It is particularly rich in vitamin K, vitamin A, and vitamin C. These values are approximate and can vary based on factors such as growing conditions and the specific variety of Swiss chard. Including Swiss chard in your diet can contribute to a nutrient-rich and balanced meal.
- Asparagus (Cooked):
- The nutritional values for 100 grams of cooked asparagus are approximately as follows:
- Calories: 20
- Protein: 2.2 grams
- Fat: 0.2 grams
- Carbohydrates: 3.7 grams
- Fiber: 2.1 grams
- Sugars: 1.8 grams
- Asparagus is a low-calorie vegetable that provides a good source of various vitamins and minerals. Additionally, it contains antioxidants and is rich in dietary fiber. Cooking methods, such as boiling, steaming, or roasting, may slightly affect the nutritional content. These values are approximate and can vary based on factors such as cooking methods and the specific variety of asparagus.
- Spinach (Cooked):
- The nutritional values for 100 grams of cooked spinach are approximately as follows:
- Calories: 23
- Protein: 2.9 grams
- Fat: 0.4 grams
- Carbohydrates: 3.6 grams
- Fiber: 2.2 grams
- Sugars: 0.4 grams
- Vitamin K: 482 micrograms (603% of the Daily Value)
- Vitamin A: 9437 IU (189% of the Daily Value)
- Folate: 146 micrograms (37% of the Daily Value)
- Cooked spinach is a nutrient-dense food, rich in vitamins and minerals, especially vitamin K and vitamin A. It also provides a good amount of protein, fiber, and folate. The values provided are approximate and can vary based on factors such as cooking methods and the specific variety of spinach.
- Summer Squash (Cooked):
- The nutritional values for 100 grams of cooked summer squash are approximately as follows:
- Calories: 17
- Protein: 0.7 grams
- Fat: 0.2 grams
- Carbohydrates: 3.9 grams
- Fiber: 1.2 grams
- Sugars: 2.2 grams
- Vitamin C: 13.3 milligrams (22% of the Daily Value)
- Vitamin A: 384 IU (8% of the Daily Value)
- Folate: 15 micrograms (4% of the Daily Value)
- Summer squash is a low-calorie vegetable that is a good source of vitamins and minerals. It’s particularly rich in vitamin C and provides a moderate amount of fiber. The nutritional values can vary slightly based on factors such as the specific type of summer squash and the cooking method used.
- Tomato (Cooked):
- The nutritional values for 100 grams of cooked tomatoes (such as in tomato sauce or stewed tomatoes) are approximately as follows:
- Calories: 18
- Protein: 0.9 grams
- Fat: 0.2 grams
- Carbohydrates: 3.9 grams
- Fiber: 1.2 grams
- Sugars: 2.6 grams
- Vitamin C: 14 milligrams (23% of the Daily Value)
- Vitamin A: 1025 IU (21% of the Daily Value)
- Potassium: 244 milligrams (7% of the Daily Value)
- Cooking tomatoes can enhance the availability of certain nutrients, such as lycopene, which is a powerful antioxidant. Lycopene is associated with various health benefits. Keep in mind that these values are approximate and can vary based on factors such as the specific type of tomato, the cooking method, and any additional ingredients added during the cooking process.
- Green (Snap) Beans (Cooked):
- The nutritional values for 100 grams of raw green (snap) beans are approximately as follows:
- Calories: 31
- Protein: 1.8 grams
- Fat: 0.2 grams
- Carbohydrates: 7.1 grams
- Fiber: 3.4 grams
- Sugars: 3.3 grams
- Vitamin C: 12.0 milligrams (20% of the Daily Value)
- Vitamin A: 690 IU (14% of the Daily Value)
- Vitamin K: 14.4 micrograms (18% of the Daily Value)
- Folate: 33 micrograms (8% of the Daily Value)
- Green beans are a nutritious vegetable that provides vitamins, minerals, and dietary fiber. These values are approximate and can vary based on factors such as the specific type of green beans and growing conditions. Cooking methods, such as boiling or steaming, may also impact the nutritional content.
About the Daily Value (%DV) Target
Remember that the %DV target for calories is based on a daily intake of 2,000 calories. Adjust your portions accordingly to meet your specific dietary needs.
Conclusion
Next time you’re at the grocery store, load up on these nutrient-packed veggies. They’ll not only satisfy your taste buds but also help you achieve your weight loss goals. Bon appétit!
Remember, a balanced diet is essential for overall health. Incorporate these low-calorie vegetables into your meals, and watch the pounds melt away! 🌿🥦🥬
18 Low-Calorie Vegetables for Weight Loss
