Low-calorie vegetables bring a ton to the plate, whether or not you’re trying to lose weight. Really, all vegetables have a place in a balanced diet because they “contain maximum nutrition in minimal calories,” explains Michelle Slowey, R.D., dietitian and nutritionist at Luvly, and they provide essential vitamins, minerals, and antioxidants that support good health.
Meet the Experts: Michelle Slowey, R.D., dietitian and nutritionist at Luvly; Jenny Shea Rawn M.S., M.P.H., R.D., registered dietitian, food photographer, food blogger, and a partner of Little Leaf Farms; and Lindsey Palmer, M.B.A., M.S., R.D.N., vice president of nutrition and industry relations for Chartwells K12; Michelle Cardel, Ph.D., M.S., R.D., chief of nutrition at WeightWatchers
While low-calorie vegetables can be helpful for weight management, there is something to be gleaned from all corners of the produce section. Below, we tapped experts to break down their all-time favorite low-calorie vegetables, and ways to bulk up those meals with other veggies and more so that they’re extra filling and fueling. Consider talking to a registered dietitian or doctor for personalized advice.
Best low-calorie vegetables
Lettuce
Every variety of lettuce varies in calories slightly, but they all pack a nutritional punch. For example, about 3.5 ounces of romaine lettuce has 20 calories, about 2 grams (g) of fiber, and nearly 14 milligrams (mg) of magnesium.
Jenny Shea Rawn M.S., M.P.H., R.D., registered dietitian, food photographer, food blogger, and a partner of Little Leaf Farms especially loves baby crisp green leaf lettuce, which contains fiber, potassium, iron, and calcium. She likes it in salads, sandwiches, and lettuce wraps because it’s extra crispy.
Spinach
About 3.5 ounces of spinach has just 27 calories, nearly 3 g of protein, and 93 mg of magnesium. Michelle Cardel, Ph.D., M.S., R.D., chief of nutrition at WeightWatchers says spinach is high in vitamin A to support skin health and vitamin K to support healthy bones. She loves how versatile greens are and suggests adding them to pasta, sauces, soups, and smoothies.
Sweet potatoes
Starches are nothing to fear, especially when they come with the nutrients and flavor this one does. Sweet potatoes “provide sustained energy through complex carbohydrates while delivering essential nutrients such as potassium, vitamin A, and fiber,” says Slowey. “They’re particularly valuable because they provide satiety, the feeling of fullness.” A half-cup of sweet potatoes baked, with salt, provides 88 calories, nearly 2 g of fiber, and over 300 mg of potassium.
Seaweed
This often-forgotten sea vegetable provides freshness and umami to dishes, says Rawn. It contains iodine and is great frozen in smoothies, salads, and seafood dishes, she adds. One cup has just 45 calories, nearly 5 g of protein, and a good amount of iron and magnesium.
Cabbage
Cabbage has many health benefits and clocks in at around 31 calories per half-cup. Rawn says both red and green cabbage are staples in her home for their vitamin K and vitamin C. Rawn enjoys cabbage roasted simply or shredded raw.
Corn
Like sweet potatoes, corn contains more nutrients than other water-heavy veggies that can keep you sustained for longer. A little under half a cup of sweet white corn kernels offers 85 calories, nearly 4 g of protein, and just over 2 g of fiber.
Cucumber
Cucumbers are over 90% water, making them ultra-hydrating and naturally lower in calories, Cardel says. A half-cup of cucumber slices has about 16 calories, 16 mg of calcium, and 170 mg of potassium.
Eggplant
Though technically a fruit, eggplant is typically treated like a vegetable so it deserves a place on this list. Cardel likes it baked, roasted, grilled, sautéed, or as an eggplant parmesan. A half-cup of cubed eggplant has about 26 calories, 2 g of fiber, and over 200 mg of potassium.
Broccoli and Broccolini
For a hefty amount of fiber, vitamin K, vitamin A, and vitamin C, Rawn says broccoli is a favorite. Similarly, Cardel loves broccolini, which boasts calcium and magnesium to help regulate blood pressure, plus fiber to support a healthy gut. A cup of broccoli provides 30 calories.
Beets
Lindsey Palmer, M.B.A., M.S., R.D.N., vice president of nutrition and industry relations for Chartwells K12, says she finds that beets take on seasonings, like salt and acid, really well and she loves them in salads with cucumbers and tomatoes. A half cup of beet slices has 37 calories, 69 mg of vitamin C, and 77 mcg of vitamin K.
Carrots
About 3.5 ounces of carrots bring 48 calories, 3 g of fiber, and lots of nutrition to the table. “Carrots are rich in beta carotene, an antioxidant that changes into vitamin A and supports eye health and cognitive function,” Cardel says. She snacks on them raw with yogurt dip or for natural sweetness in desserts and side dishes.
Zucchini
“One of my favorite low-calorie vegetables is zucchini,” Cardel says. “Not only is it delicious and full of fiber and potassium, which help regulate your digestive system and blood pressure, but you can add zucchini to almost any recipe, especially in the summer and fall when it’s in peak season.” She loves sneaking it into desserts for added nutrients, like chocolate-zucchini bread mini muffins. A medium zucchini has 33 calories and 1.2 g of protein.
Mushrooms
A good source of B vitamins, fiber, and antioxidants, Cardel loves mushrooms as a substitute for meat, roasted, or mixed into an omelet. Rawn agrees, noting that mushrooms also provide copper and potassium (349 mg). Though varieties of mushrooms vary in exact calories, 3.5 ounces of portabella mushrooms have 32 calories.
Winter squash
Orange vegetables like winter squash are high in vitamin A, which can support eye health, and have more potassium than a banana, Palmer says. She uses them as a base for soups and will often reach for frozen options to cut down on prep time and cost. Every squash has a different calorie count, but a cup of acorn squash has about 56 calories, 46 mg of calcium, and 2 g of fiber.
How to eat low-calorie vegetables
Because vegetables alone won’t give you the full spectrum of nutrients you need, always pair them with protein, fiber, and healthy fat, says Rawn. This can help ensure you are satiated and fueled for hours after a meal. And of course, include vegetables as much as possible, she notes.
Additionally, Cardel suggests looking beyond calories to ensure you’re getting a nutritious meal. Be sure to also consider fiber, protein, and healthy fats as positive aspects and keep added sugars and saturated fats in check.
Lastly, Rawn stresses the importance of eating foods that taste good, make you feel good, and provide energy. She suggests combining different textures, colors, and flavors to make meals as enjoyable as possible.
Why add low-calorie vegetables to your meals?
Many processed foods are lower in nutrients and fiber, which means they may not keep you full as long. In comparison, many vegetables are nutrient-dense and include fiber and water to support satiety, explains Palmer. This is especially great with low-calorie vegetables because you can eat larger quantities of them compared to less nutrient-dense foods, like candy bars and chips.
Beyond fiber, vegetables are also packed with vitamins and minerals like vitamin C, vitamin A, folate, and potassium, adds Cardel. This array of nutrients can support the body’s ability to stay healthy, fight infections, and more.
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