Weight loss isn't as easy as calories in, calories out. The quality of your calories is just as important as the amount you consume. That said, it's still important to pay attention to the numbers if you're serious about slimming down. Loading up on low-calorie foods high in fiber and protein will help you stay fuller longer and stave off cravings, so you're not tempted to nosh on unhealthy foods.
Incorporating nutritious lower calorie foods into the diet can help reduce the total daily calories a person consumes, which can help them lose weight or maintain a moderate weight.
Apples
Apples are highly nutritious and one of the most popular fruits in the United States.
One cup (109 grams) of apple slices provides 62 calories and almost 3 grams of dietary fiber.
Apples are not only low in calories but also a good source of nutrients, such as fiber, vitamin C, and potassium, as well as antioxidant compounds like the flavonoid quercetin.
Asparagus
Asparagus is a flowering vegetable that comes in green, white, and purple varieties.
All types of asparagus are healthy and contain a variety of vitamins and minerals, as well as antioxidant and anti-inflammatory plant compounds.
For example, studies show that asparagus contains phenolic compounds like flavonoids, as well as sulphur-containing compounds like asparagusic acid.
A cup (180 grams) of cooked asparagus has only 38 calories and is rich in vitamin K and folate, providing 67% and 21% of the Daily Values (DVs), respectively.
Broccoli
Broccoli is a cruciferous vegetable that’s incredibly nutritious. Studies show that people who consume high amounts of cruciferous vegetables like broccoli may be at a lower risk of developing conditions like heart disease and certain cancers.
A cup (155 grams) of cooked broccoli has only 54 calories and over 100% of the amount of vitamin C that most people need per day.
Cabbage
Cabbage is another cruciferous vegetable that comes in a variety of colors including green, red, and white. It’s a common ingredient in slaws and salads and a star ingredient in fermented dishes like sauerkraut and kimchi.
It’s very low in calories with only 22 per cup (89 grams).
Carrots
Carrots are slightly sweet, crunchy, and highly nutritious. Even though orange varieties are most popular, carrots come in an array of colors, ranging from white to purple.
Carrots are rich in compounds called carotenoids, including lutein and beta carotene, which are important for healthy vision, immune function, and more. Some carotenoids, including beta carotene, are converted into the active form of vitamin A in the body.
A 1-cup serving (122 grams) of sliced carrots has only 50 calories and over 100% of the DV for vitamin A.
Cauliflower
Cauliflower is typically seen as a white head inside green leaves. Less common varieties have purple, orange, and yellow heads.
In recent years, cauliflower has become very popular as a substitute for higher carb vegetables or grains. For example, cauliflower “rice” and cauliflower pizza crusts are popular among those on lower carb diets.
A cup (155 grams) of cooked cauliflower provides 40 calories and only 8 grams of carbs.
Celery
Because of its high water content, celery is very low in calories. Try pairing celery sticks with natural peanut butter and a sprinkling of raisins for a classic snacking combination that provides a filling mix of protein, fat, and fiber.
There are only 17 calories in 1 cup (120 grams) of celery
Kale
Kale is a leafy green that has gained popularity in recent years for its impressive nutritional profile.
You can find kale in salads, smoothies, and vegetable dishes. Kale is exceptionally nutritious, providing high amounts of provitamin A, vitamin C, vitamin K, manganese, and copper.
One cup (130 grams) of cooked kale contains only 49 calories and over 100% of the DV for vitamins C and K.
White Mushrooms
Mushrooms are neither a vegetable not a type of meat; they’re the reproductive bodies of some fungi. That said, vegetarians and vegans sometimes use them as a substitute for meat.
Mushrooms contain several important nutrients like B vitamins and selenium, and they provide around 44 calories per cooked cup (156 grams).
Onions
Onions are low calorie vegetables that have been linked to a number of health benefits.
For example, research shows that following a diet high in vegetables in the allium family, such as onions and garlic, may reduce the risk of certain health conditions like heart and kidney disease.
Even though the taste differs depending on the type, all onions have very few calories — a medium-sized, cooked onion (148 grams) has approximately 70 calories.
Peppers
Peppers come in many colors, shapes, and sizes. Popular types include bell peppers and jalapeños.
Research shows that bell peppers are particularly high in antioxidants, such as vitamin C and lycopene.
There are only 24 calories in 1 cup (92 grams) of sliced red bell peppers.
Strawberries
Strawberries are sweet and highly nutritious. They pair well with both sweet and savory ingredients, making them a versatile ingredient in the kitchen.
Studies show that regularly consuming berries like strawberries may help protect against conditions like Alzheimer’s and heart disease.
There are only 53 calories in 1 cup (166 grams) of sliced strawberries.
