25 Low Calorie Vegetables for Weight Loss

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low calorie vegetables for weight loss
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If you’re trying to lose weight or maintain a healthy lifestyle, low calorie vegetables should be an essential part of your diet.

Vegetables are low in calories and high in fiber, making them filling and satisfying without adding extra calories.

low calorie vegetables for weight loss

In this article, I will introduce you to 25 low calorie vegetables that are not only healthy but also delicious. Plus ways to snack on them, how to incorporate these vegetables to your meals. And even low calorie veggie recipes to try them out in.

Why Should You Incorporate Low Calorie Vegetables into Your Diet?

Low calorie vegetables are a great way to bulk up your meals without consuming too many calories. This means that you can eat a larger volume of food without worrying about gaining weight.

In addition, vegetables are packed with essential vitamins and minerals that your body needs to function properly. Eating a diet rich in vegetables has been linked to a lower risk of chronic diseases such as heart disease, diabetes, and cancer.

The Top 25 Low Calorie Vegetables for Weight Loss

Packed with nutrients and flavor, these lowest calorie vegetables are a great way to add variety to your diet without adding inches to your waistline. From crunchy carrots to juicy tomatoes, these low calorie veggies will leave you feeling full and satisfied.

1. Carrots (25 Calories)

Carrots are a great addition to any meal. They’re crunchy, delicious, and low in calories. One medium-sized carrot has only about 25 calories, making it a perfect snack or side dish.

2. Tomatoes (22 Calories)

Tomatoes are another great low calorie vegetable. They’re juicy, flavorful, and can be used in a variety of dishes. One medium-sized tomato has only about 22 calories, making it a great choice for salads, sandwiches, or soups.

3. Cucumbers (16 Calories)

Cucumbers are a refreshing and hydrating vegetable that are low in calories. One medium-sized cucumber has only about 16 calories, making it a great addition to salads or as a snack.

  • Just 16 calories each
  • Snack on sliced cucumber with hummus or dip
  • Add to salads, to your water, or shred/shop to make a Greek Cucumber Dip

4. Zucchini (31 Calories)

Zucchini is a nutritious and delicious low calorie vegetable. One medium-sized zucchini has only about 31 calories, making it a great choice for stir-frys, soups, or as a side dish.

5. Spinach (7 Calories)

Spinach is a leafy green that’s packed with nutrients and low in calories. One cup of spinach has only about 7 calories, making it a great choice for salads, smoothies, or as a side dish.

  • Just 7 calories per cup
  • Great in green smoothies because you can’t taste it!
  • Add to salads, sandwiches, or make a healthy Sautéed Spinach Side Dish

6. Broccoli (55 Calories)

Broccoli is a versatile and delicious low calorie vegetable. One cup of broccoli has only about 55 calories, making it a great choice for stir-frys, salads, or as a side dish.

  • Just 55 calories per cup
  • Snack on broccoli florets with low calorie dips
  • Roast as a side dish, add to casseroles, or make a Cold Broccoli Salad

7. Cauliflower (25 Calories)

Cauliflower is a mild and nutritious low calorie vegetable. One cup of cauliflower has only about 25 calories, making it a great choice for roasted dishes, soups, or as a side dish.

  • Just 25 calories per cup
  • Snack on with dips or hummus
  • Add to soups, stir frys, pizza crust, bake or Air Fry Cauliflower as a yummy side dish

8. Bell Peppers (24 Calories)

Bell peppers are a colorful and flavorful low calorie vegetable. One medium-sized bell pepper has only about 24 calories, making it a great addition to stir-frys, salads, or as a snack.

  • Just 24 calories per medium bell pepper
  • Snack on bell pepper slices alone or with dip
  • Add to fajitas, chop up red bell peppers and add to ground beef for a “hidden vegetable” dinner. Or make into a Low Calorie Soup.

9. Asparagus (27 Calories)

Asparagus is a tender and nutritious low calorie vegetable. One cup of asparagus has only about 27 calories, making it a great choice for roasted dishes, soups, or as a side dish.

10. Celery (6 Calories)

Celery is a crunchy and refreshing low calorie vegetable. One medium-sized celery stalk has only about 6 calories, making it a great addition to salads or as a snack.

  • Just 6 calories per stalk
  • Snack on dipped in peanut butter or hummus
  • Add to salads, stews, and stir frys, or make a Tropical Flavored Celery Smoothie and hide its flavor all-together.

11. Mushrooms (15 Calories)

Mushrooms are an earthy and flavorful low calorie vegetable. One cup of sliced mushrooms has only about 15 calories, making it a great choice for stir-frys, soups and even baked.

12. Green Beans (31 Calories)

Green beans are a nutritious and filling low calorie vegetable. One cup of green beans has only about 31 calories, making it a great choice for roasted dishes, soups, or as a side dish.

13. Brussels Sprouts (38 Calories)

Brussels sprouts are a healthy and delicious low calorie vegetable. One cup of Brussels sprouts has only about 38 calories, making it a great choice for roasted dishes, stir-frys, or as a side dish.

  • Just 38 calories per cup
  • Snack on leftover baked brussels sprouts cold with a light drizzle of balsamic vinegar
  • Shred raw for salads, or bake for low calorie side dishes.

14. Radishes (19 Calories)

Radishes are a crunchy and spicy low calorie vegetable. One cup of sliced radishes has only about 19 calories, making it a great addition to salads or as a snack.

  • Just 19 calories per cup
  • Snack on halved radishes with dip or hummus
  • Add to salads, veggie trays, and even make Roasted Radishes for a low calorie side dish.

15. Onions (44 Calories)

Onions are a flavorful and versatile low calorie vegetable. One medium-sized onion has only about 44 calories, making it a great choice for stir-frys, soups, or as a topping for sandwiches or burgers.

16. Cabbage (22 Calories)

Cabbage is a nutritious and filling low calorie vegetable. One cup of shredded cabbage has only about 22 calories, making it a great choice for salads, coleslaws, or as a side dish.

  • Just 22 calories per cup
  • Snack on red cabbage leaves dipped in hummus
  • Shred and add to salads or tacos, or add to soups like in my Remastered Cabbage Soup Recipes.

17. Beets (59 Calories)

Beets are a sweet and nutritious low calorie vegetable. One cup of sliced beets has only about 59 calories, making it a great choice for roasted dishes, salads, or as a side dish.

  • Just 59 calories per cup
  • Snack on Beet Hummus with vegetables (many of which are also in this article!)
  • Add roasted beets to smoothies, salads, or just enjoy as a side dish topped with feta and a light drizzle of balsamic vinegar.

18. Kale (33 Calories)

Kale is a superfood that’s packed with nutrients and low in calories. One cup of kale has only about 33 calories, making it a great choice for salads, smoothies, or as a side dish.

  • Just 33 calories per cup
  • Snack on kale chips
  • Add to salads, soups, pasta dishes or smoothies. Kale is very hearty and a great green that will hold up well in cooked recipes.

19. Arugula (5 Calories)

Arugula is a peppery and nutritious low calorie vegetable. One cup of arugula has only about 5 calories, making it a great choice for salads or as a topping for pizzas or sandwiches.

  • Just 5 calories per cup
  • Snack on a light Arugula Salad
  • Add to pizzas, salads, sandwiches and top off pasta dished with some raw arugula.

20. Turnips (36 Calories)

Turnips are a mild and nutritious low calorie vegetable. One cup of turnips has only about 36 calories, making it a great choice for roasted dishes, soups, or as a side dish.

  • Just 36 calories per cup
  • Snack on roasted turnips
  • Add to soups, stews and roast just as you would carrots for a healthy side dish.

21. Swiss Chard (7 Calories)

Swiss chard is a colorful and nutritious low calorie vegetable. One cup of Swiss chard has only about 7 calories, making it a great choice for salads, stir-frys, or as a side dish.

  • Just 7 calories per cup
  • Snack on Swiss chard chips
  • Sauté and add to dips, add to stir-fry or pasta dishes.

22. Bok Choy (9 Calories)

Bok choy is a crisp and nutritious low calorie vegetable. One cup of bok choy has only about 9 calories, making it a great choice for stir-frys, soups, or as a side dish.

  • Just 9 calories per cup
  • Snack on leftover roasted bok choy with a light drizzle of reduced sodium soy sauce
  • Add to stir-frys and rice dishes, or try in my Low Calorie Chow Mein recipe.

23. Eggplant (20 Calories)

Eggplant is a versatile and nutritious low calorie vegetable. One cup of sliced eggplant has only about 20 calories, making it a great choice for roasted dishes, stir-frys, or as a side dish.

24. Squash (36 Calories)

Squash is a sweet and nutritious low calorie vegetable. One cup of sliced squash has only about 36 calories, making it a great choice for roasted dishes, soups, or as a side dish roasted.

25. Broccolini (50 Calories)

Broccolini is a tasty and nutritious low calorie vegetable. One cup of cooked broccolini contains only about 50 calories and is a great source of vitamin C, vitamin K, and fiber. It has a mild, slightly sweet flavor and can be roasted, sautéed, or steamed as a delicious side dish or addition to salads and stir-frys.

Frequently Asked Questions (FAQ)

Can I eat as much low calorie vegetables as I want?

While low in calories, it’s still important to consume a balanced diet that includes a variety of foods. It’s best to eat these low calorie vegetables in moderation along with other healthy foods.

Can I lose weight by eating these low calorie vegetables?

Incorporating these low calorie vegetables into your diet can be a helpful step towards weight loss, but it’s important to also maintain a balanced diet and exercise regularly.

Are canned low calorie vegetables as nutritious as fresh ones?

Fresh vegetables are generally more nutritious than canned ones, as the canning process can reduce the amount of certain nutrients. However, canned vegetables can still be a good source of nutrients if they are low in sodium and have no added sugars or preservatives.

Final Thoughts

Incorporating low calorie vegetables into your diet can be a great way to maintain a healthy weight and improve your overall health.

The 25 low calorie vegetables listed in this article are all delicious, nutritious, and versatile, making them easy to add to your meals. Whether you prefer them roasted, sautéed, or raw, there are plenty of ways to enjoy these low calorie vegetables and reap their health benefits.

So next time you’re looking for a healthy and satisfying meal, remember to reach for these 25 low calorie vegetables.

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