What Foods Contain No Calories: Your Ultimate Guide

What Foods Contain No Calories? Finding foods that are incredibly low in calories can be a game-changer for your health goals, and FOODS.EDU.VN is here to guide you. This article explores a variety of delicious options that won’t significantly impact your daily calorie intake, focusing on fresh produce, nutritional value, and culinary versatility. These foods can support weight management, promote overall well-being, and add variety to your diet, all while keeping your calorie count in check, that provides practical advice and inspiration for incorporating these foods into your daily meals, from salads to main courses.

Table of Contents

Celery
Oranges
Cabbage
Asparagus
Beets
Cucumber
Lemons
Cauliflower
Mushrooms
Watermelon
Zucchini
Tomatoes
Apples
Onions
Carrots
Broccoli
FAQ

1. Celery

Celery stands out as a refreshingly hydrating and virtually calorie-free food. Its crisp texture and mild flavor make it an excellent addition to any diet-conscious meal plan.

Nutritional Profile: According to the USDA, celery contains only about 16 calories per 100g serving, primarily due to its high water content. It also provides essential vitamins and minerals, including vitamin K, folate, and potassium.
Health Benefits: Celery’s high water content aids in hydration, which is crucial for maintaining healthy bodily functions. The fiber in celery promotes digestive health and can help you feel full, reducing the likelihood of overeating. Additionally, celery contains antioxidants and anti-inflammatory compounds that support overall health.
Culinary Uses:
- Enjoy it raw as a crunchy snack, either plain or with a light dip like hummus.
- Add it to salads for extra texture and freshness.
- Incorporate it into soups and stews for added flavor and nutrients.
- Use it as a base for healthy “ants on a log” with a smear of natural peanut butter and a sprinkle of raisins.
Expert Insight: A study published in the “Journal of Nutritional Biochemistry” highlights celery’s potential anti-inflammatory and antioxidant properties, suggesting it can contribute to reducing oxidative stress and inflammation in the body.

2. Oranges

Oranges are celebrated for their vibrant flavor and significant health benefits. These citrus fruits are a delightful and nutritious addition to any diet, offering a burst of vitamins and a minimal calorie count.

Nutritional Profile: The USDA notes that oranges contain approximately 47 calories per 100g serving. They are an excellent source of vitamin C, a powerful antioxidant that supports immune function, skin health, and iron absorption. Oranges also provide fiber, potassium, and various other essential nutrients.
Health Benefits: The high vitamin C content in oranges helps boost the immune system, protecting against infections and illnesses. The fiber aids in digestion and promotes a feeling of fullness, assisting in weight management. Additionally, the antioxidants in oranges combat free radicals, reducing the risk of chronic diseases.
Culinary Uses:
- Enjoy them as a refreshing snack, perfect for a quick energy boost.
- Squeeze fresh orange juice for a vitamin-packed beverage.
- Add orange segments to salads for a sweet and tangy flavor.
- Use orange zest and juice to marinate meats, adding a citrusy zest to your dishes.
Expert Insight: Research published in the “American Journal of Clinical Nutrition” suggests that consuming citrus fruits like oranges regularly can improve heart health by reducing blood pressure and cholesterol levels.

3. Cabbage

Cabbage is a versatile and nutritious vegetable that offers numerous health benefits while being exceptionally low in calories. Its affordability and adaptability make it a staple in many cuisines.

Nutritional Profile: According to the USDA, cabbage contains about 25 calories per 100g serving. It is packed with vitamins K and C, as well as fiber and antioxidants. Cabbage also provides glucosinolates, compounds that may have cancer-fighting properties.
Health Benefits: Cabbage is known for its potential to prevent cancer and heart disease due to its antioxidant and anti-inflammatory properties. The high fiber content aids in digestion and helps regulate blood sugar levels. Eating cabbage can also support weight loss by promoting satiety and reducing overall calorie intake.
Culinary Uses:
- Use it in salads like coleslaw for a crunchy and refreshing side dish.
- Make cabbage soup, a filling and low-calorie meal option.
- Ferment it into sauerkraut or kimchi for probiotic benefits.
- Stir-fry it with other vegetables and proteins for a quick and healthy dinner.
Expert Insight: A study in the “Journal of the American College of Nutrition” indicates that cruciferous vegetables like cabbage are associated with a lower risk of certain cancers, highlighting the importance of including them in a balanced diet.

4. Asparagus

Asparagus is a nutrient-rich vegetable that is both delicious and low in calories. Its unique flavor and numerous health benefits make it a valuable addition to any health-conscious diet.

Nutritional Profile: The USDA reports that asparagus contains approximately 20 calories per 100g serving. It is an excellent source of vitamins K, A, and C, as well as folate and fiber. Asparagus also provides antioxidants and anti-inflammatory compounds.
Health Benefits: Asparagus is known for its diuretic properties, helping to flush out excess fluids and reduce bloating. Its high fiber content supports digestive health and promotes satiety. The antioxidants in asparagus help protect against cellular damage and reduce the risk of chronic diseases.
Culinary Uses:
- Grill, roast, or steam asparagus for a simple and healthy side dish.
- Add it to salads for a crunchy and nutritious boost.
- Incorporate it into omelets or frittatas for added flavor and nutrients.
- Use it as a topping for pizzas or in pasta dishes for a gourmet touch.

Alt text: Vibrant green asparagus spears, a low-calorie vegetable, perfect for healthy meals and weight management, showcasing its fresh, organic appeal.

Expert Insight: Research published in the “Journal of Agricultural and Food Chemistry” highlights asparagus’s potential to improve liver health due to its antioxidant and anti-inflammatory compounds, supporting detoxification processes in the body.

5. Beets

Beets are vibrant and nutritious root vegetables that offer a wide range of health benefits while remaining low in calories. Their earthy flavor and colorful appearance make them a versatile ingredient in various dishes.

Nutritional Profile: The USDA indicates that beets contain around 43 calories per 100g serving. They are rich in vitamins, minerals, and antioxidants, including betalains, which give them their distinctive color. Beets also provide fiber, folate, and nitrates.
Health Benefits: Beets are known for their ability to improve athletic performance due to their high nitrate content, which enhances blood flow and oxygen delivery to muscles. They also support heart health by reducing blood pressure and improving cholesterol levels. Additionally, the antioxidants in beets help protect against cellular damage and reduce inflammation.
Culinary Uses:
- Roast, boil, or steam beets for a simple and nutritious side dish.
- Add them to salads for a sweet and earthy flavor.
- Make beet juice for a concentrated dose of nutrients and performance-enhancing nitrates.
- Use them in soups and stews for added color and depth of flavor.
Expert Insight: A study published in the “Journal of Applied Physiology” demonstrates that beetroot juice can enhance exercise performance by improving oxygen utilization and reducing fatigue, making it a popular choice among athletes.

6. Cucumber

Cucumbers are incredibly hydrating and low in calories, making them a refreshing addition to any diet. Their mild flavor and crisp texture make them a versatile ingredient in salads, snacks, and beverages.

Nutritional Profile: According to the USDA, cucumbers contain only about 16 calories per 100g serving. They are primarily composed of water, providing excellent hydration. Cucumbers also offer small amounts of vitamins K and C, as well as potassium and antioxidants.
Health Benefits: The high water content of cucumbers helps keep you hydrated, which is essential for overall health and bodily functions. Eating cucumbers can also help you feel full, aiding in weight management. The antioxidants in cucumbers help protect against cellular damage and reduce inflammation.
Culinary Uses:
- Enjoy them raw in salads for a crisp and refreshing element.
- Slice them for a hydrating snack, either plain or with a light dip.
- Add them to water for a refreshing and subtly flavored beverage.
- Use them in sandwiches and wraps for added moisture and crunch.
Expert Insight: Research in the “Journal of Complementary and Integrative Medicine” suggests that cucumbers possess anti-inflammatory and antioxidant properties that can contribute to overall health and well-being.

7. Lemons

Lemons are zesty citrus fruits that add a bright flavor to foods and beverages while being very low in calories. Their high vitamin C content and antioxidant properties make them a valuable addition to a healthy diet.

Nutritional Profile: The USDA reports that lemons contain approximately 29 calories per 100g serving. They are an excellent source of vitamin C, which supports immune function, skin health, and iron absorption. Lemons also provide antioxidants and citric acid.
Health Benefits: Lemons are known for their immune-boosting properties due to their high vitamin C content. They can also aid in digestion and promote hydration. The antioxidants in lemons help protect against cellular damage and reduce the risk of chronic diseases.
Culinary Uses:
- Add lemon juice to water for a refreshing and hydrating beverage.
- Use lemon zest and juice to flavor fish, chicken, and other meats.
- Add lemon juice to salads and dressings for a tangy flavor.
- Use lemons in baking to add brightness and acidity to desserts.
Expert Insight: A study published in the “Journal of Nutritional Science and Vitaminology” indicates that lemon polyphenols can suppress body weight gain and fat accumulation, highlighting the potential benefits of including lemons in a weight management plan.

8. Cauliflower

Cauliflower is a versatile and nutritious cruciferous vegetable that offers numerous health benefits while being remarkably low in calories. Its adaptability makes it a popular choice for low-carb and calorie-conscious diets.

Nutritional Profile: According to the USDA, cauliflower contains about 25 calories per 100g serving. It is packed with vitamins C and K, as well as fiber, folate, and antioxidants. Cauliflower also provides glucosinolates, compounds that may have cancer-fighting properties.
Health Benefits: Cauliflower is known for its anti-inflammatory and antioxidant properties, which help protect against cellular damage and reduce the risk of chronic diseases. The high fiber content supports digestive health and promotes satiety. Eating cauliflower can also support weight loss by reducing overall calorie intake.
Culinary Uses:
- Roast, steam, or sauté cauliflower for a simple and nutritious side dish.
- Use it to make cauliflower rice as a low-carb alternative to traditional rice.
- Blend it into soups and sauces for added creaminess and nutrients.
- Use it as a base for pizzas and flatbreads for a healthier twist.
Expert Insight: Research in the “Advances in Nutrition” journal suggests that cruciferous vegetables like cauliflower are associated with a reduced risk of cardiovascular disease and certain cancers, emphasizing the importance of including them in a balanced diet.

9. Mushrooms

Mushrooms are a diverse group of fungi that are not only delicious but also incredibly low in calories. Their unique flavors and textures make them a versatile ingredient in a variety of dishes.

Nutritional Profile: The USDA notes that the calorie content of mushrooms varies by type, but most mushrooms contain between 20 and 40 calories per 100g serving. They are a good source of B vitamins, selenium, and antioxidants. Mushrooms also provide fiber and protein.
Health Benefits: Mushrooms are known for their immune-boosting properties and potential to lower cholesterol levels. They also contain antioxidants that help protect against cellular damage and reduce the risk of chronic diseases. Some mushrooms, like shiitake and maitake, have additional health benefits due to their unique compounds.
Culinary Uses:
- Sauté, grill, or roast mushrooms for a simple and flavorful side dish.
- Add them to soups, stews, and sauces for added depth of flavor.
- Use them as a topping for pizzas, omelets, and salads.
- Stuff them with vegetables, grains, or meats for a hearty and nutritious meal.
Expert Insight: A study published in the “International Journal of Molecular Sciences” highlights the potential of mushrooms to support immune function and combat inflammation, suggesting they can play a role in maintaining overall health.

10. Watermelon

Watermelon is a refreshing and hydrating fruit that is surprisingly low in calories, making it a perfect choice for a guilt-free treat. Its sweet flavor and high water content make it a favorite during warm weather.

Nutritional Profile: According to the USDA, watermelon contains approximately 30 calories per 100g serving. It is mostly water, providing excellent hydration. Watermelon also offers vitamins A and C, as well as lycopene, a powerful antioxidant.
Health Benefits: Watermelon is known for its hydrating properties, which help maintain healthy bodily functions and prevent dehydration. The lycopene in watermelon helps protect against cellular damage and reduces the risk of chronic diseases, including heart disease and cancer. Eating watermelon can also help improve exercise performance and reduce muscle soreness.
Culinary Uses:
- Enjoy it as a refreshing snack on its own.
- Add it to salads for a sweet and juicy element.
- Blend it into smoothies for a hydrating and nutritious beverage.
- Grill it for a unique and flavorful twist.
Expert Insight: Research published in the “Journal of Agricultural and Food Chemistry” suggests that watermelon consumption can reduce muscle soreness after exercise due to its L-citrulline content, supporting muscle recovery and performance.

11. Zucchini

Zucchini is a versatile and mild-flavored vegetable that is incredibly low in calories. Its adaptability makes it a popular ingredient in a variety of dishes, from savory to sweet.

Nutritional Profile: The USDA reports that zucchini contains approximately 17 calories per 100g serving. It is a good source of vitamins A and C, as well as fiber and antioxidants. Zucchini also provides potassium and manganese.
Health Benefits: Zucchini is known for its hydrating properties and ability to support digestive health due to its high fiber content. The antioxidants in zucchini help protect against cellular damage and reduce the risk of chronic diseases. Eating zucchini can also help you feel full, aiding in weight management.
Culinary Uses:
- Grill, roast, or sauté zucchini for a simple and nutritious side dish.
- Use it to make zucchini noodles as a low-carb alternative to pasta.
- Add it to soups, stews, and sauces for added texture and nutrients.
- Use it in baking to make zucchini bread, muffins, and cakes.
Expert Insight: A study published in the “Nutrition Reviews” journal indicates that the nutrients and antioxidants in zucchini can contribute to improved cardiovascular health and reduced inflammation, making it a beneficial addition to a heart-healthy diet.

12. Tomatoes

Tomatoes are a staple in many cuisines and are celebrated for their rich flavor and numerous health benefits. They are also low in calories, making them a guilt-free addition to any meal.

Nutritional Profile: According to the USDA, tomatoes contain approximately 18 calories per 100g serving. They are an excellent source of vitamins C and K, as well as lycopene, a powerful antioxidant. Tomatoes also provide potassium and fiber.
Health Benefits: Tomatoes are known for their lycopene content, which helps protect against cellular damage and reduces the risk of chronic diseases, including cancer and heart disease. Eating tomatoes can also support skin health and boost the immune system.
Culinary Uses:
- Enjoy them raw in salads, sandwiches, and salsas.
- Use them to make tomato sauce for pasta, pizza, and other dishes.
- Roast, grill, or sauté them for a simple and flavorful side dish.
- Add them to soups, stews, and omelets for added flavor and nutrients.

Alt text: Ripe red tomatoes, a low-calorie and nutritious food choice, perfect for salads, sauces, and healthy meals, showcasing their organic freshness.

Expert Insight: Research published in the “Journal of the National Cancer Institute” suggests that lycopene, abundant in tomatoes, is associated with a lower risk of prostate cancer and other types of cancer, highlighting the importance of including tomatoes in a cancer-preventive diet.

13. Apples

Apples are a widely popular and nutritious fruit that offers numerous health benefits while being relatively low in calories. Their crisp texture and sweet-tart flavor make them a satisfying snack or ingredient in various dishes.

Nutritional Profile: The USDA reports that apples contain approximately 52 calories per 100g serving. They are a good source of fiber, vitamins, and antioxidants. Apples also provide pectin, a soluble fiber that can help lower cholesterol levels.
Health Benefits: Apples are known for their ability to promote heart health, regulate blood sugar levels, and support weight management. The fiber in apples helps you feel full, reducing the likelihood of overeating. The antioxidants in apples help protect against cellular damage and reduce the risk of chronic diseases.
Culinary Uses:
- Enjoy them raw as a quick and healthy snack.
- Add them to salads for a sweet and crunchy element.
- Bake them into pies, crisps, and crumbles for a comforting dessert.
- Use them to make applesauce or apple butter for a delicious spread.
Expert Insight: A study published in the “American Journal of Clinical Nutrition” indicates that eating apples regularly can lower the risk of cardiovascular disease due to their high fiber and antioxidant content, making them a beneficial addition to a heart-healthy diet.

14. Onions

Onions are a staple ingredient in many cuisines, adding depth of flavor to a wide variety of dishes. They are also low in calories and offer numerous health benefits.

Nutritional Profile: According to the USDA, onions contain approximately 40 calories per 100g serving. They are a good source of vitamins C and B6, as well as fiber and antioxidants. Onions also provide quercetin, a powerful anti-inflammatory compound.
Health Benefits: Onions are known for their anti-inflammatory and antioxidant properties, which help protect against cellular damage and reduce the risk of chronic diseases. They can also support heart health by lowering blood pressure and cholesterol levels. Additionally, onions have immune-boosting properties and may help protect against certain types of cancer.
Culinary Uses:
- Sauté, caramelize, or grill onions for a flavorful base in many dishes.
- Add them to soups, stews, and sauces for added depth of flavor.
- Use them as a topping for pizzas, burgers, and sandwiches.
- Pickle them for a tangy and flavorful condiment.

Alt text: A pile of fresh, organic onions, a low-calorie staple in cooking, offering rich flavor and various health benefits for weight loss and overall wellness.

Expert Insight: Research published in the “Journal of Agricultural and Food Chemistry” highlights the potential of onions to improve heart health and reduce inflammation due to their high antioxidant and anti-inflammatory compound content, making them a valuable addition to a healthy diet.

15. Carrots

Carrots are a popular and nutritious root vegetable that is known for its vibrant color and numerous health benefits. They are also low in calories, making them a guilt-free addition to any meal.

Nutritional Profile: The USDA reports that carrots contain approximately 41 calories per 100g serving. They are an excellent source of vitamin A, as well as fiber, vitamins K and C, and antioxidants. Carrots also provide beta-carotene, which the body converts into vitamin A.
Health Benefits: Carrots are known for their ability to improve eyesight due to their high vitamin A content. They also support digestive health, regulate blood sugar levels, and promote healthy skin. The antioxidants in carrots help protect against cellular damage and reduce the risk of chronic diseases.
Culinary Uses:
- Enjoy them raw as a crunchy and healthy snack.
- Add them to salads for a sweet and colorful element.
- Roast, steam, or sauté them for a simple and nutritious side dish.
- Use them in soups, stews, and stir-fries for added flavor and nutrients.
Expert Insight: A study published in the “British Journal of Nutrition” indicates that consuming carrots regularly can improve eyesight and reduce the risk of age-related macular degeneration due to their high beta-carotene content, making them a beneficial addition to a vision-supporting diet.

16. Broccoli

Broccoli is a highly nutritious cruciferous vegetable that offers a wide range of health benefits while being remarkably low in calories. Its versatility makes it a valuable addition to any health-conscious diet.

Nutritional Profile: According to the USDA, broccoli contains about 34 calories per 100g serving. It is packed with vitamins C and K, as well as fiber, folate, and antioxidants. Broccoli also provides glucosinolates, compounds that may have cancer-fighting properties.
Health Benefits: Broccoli is known for its anti-cancer properties and ability to support digestive health due to its high fiber content. The antioxidants in broccoli help protect against cellular damage and reduce the risk of chronic diseases. Eating broccoli can also help boost the immune system and promote healthy bones.
Culinary Uses:
- Steam, roast, or sauté broccoli for a simple and nutritious side dish.
- Add it to salads for a crunchy and nutrient-rich element.
- Use it in stir-fries, soups, and casseroles for added flavor and nutrients.
- Blend it into smoothies for a healthy and green boost.
Expert Insight: Research in the “Advances in Nutrition” journal suggests that cruciferous vegetables like broccoli are associated with a reduced risk of cardiovascular disease and certain cancers, emphasizing the importance of including them in a balanced diet.

FAQ

Are there truly foods with zero calories?
While no food has literally zero calories, some foods have so few calories that the energy your body expends digesting them is almost equal to the calories they provide. These are often referred to as “negative calorie” foods.
How can I incorporate these low-calorie foods into my diet?
These foods can be incorporated into salads, snacks, main dishes, and even beverages. Experiment with different recipes to find ways to enjoy them.
Can eating only low-calorie foods help me lose weight?
While these foods can be part of a weight loss plan, it’s essential to maintain a balanced diet and engage in regular physical activity for effective and sustainable weight loss.
Do these foods provide any essential nutrients?
Yes, many of these foods are rich in vitamins, minerals, antioxidants, and fiber, contributing to overall health and well-being.
Are there any risks associated with eating too many low-calorie foods?
Eating an exclusively low-calorie diet can lead to nutrient deficiencies and other health problems. It’s important to consume a variety of foods to ensure you get all the nutrients your body needs.
How do these foods aid in weight management?
These foods are typically high in fiber and water, which can help you feel full and satisfied, reducing the likelihood of overeating and aiding in weight management.
Can these foods improve my digestion?
Yes, many of these foods are high in fiber, which supports healthy digestion and can help prevent constipation.
What are some creative ways to prepare these foods?
Experiment with grilling, roasting, steaming, and incorporating them into smoothies, salads, and soups for a variety of delicious and healthy meals.
Do these foods have any impact on my energy levels?
While they may not provide a significant calorie boost, the vitamins and minerals in these foods can contribute to overall energy levels and vitality.
Where can I find more information and recipes for these foods?
Explore FOODS.EDU.VN for a wealth of information, recipes, and tips on incorporating these healthy and low-calorie foods into your diet.

Looking for more ways to explore the world of healthy eating? At FOODS.EDU.VN, we provide a wealth of information and recipes to help you make informed choices and discover new culinary delights. From detailed guides on essential nutrients to innovative cooking techniques, we’ve got you covered. Visit foods.edu.vn at 1946 Campus Dr, Hyde Park, NY 12538, United States, or contact us via WhatsApp at +1 845-452-9600 for personalized advice and support.