17 Zero Calorie Foods For Weight Loss

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Consuming zero calorie foods is a great way to avoid hunger and calories at the same time. But the benefits of consuming these vegetables and fruits are not just limited to weight loss, their nutrient-dense nature gives them a handful of other important qualities

But still, these zero-calorie foods are not technically free from calories

All foods contain calories apart from foods that have been engineered to be calorie-free but then what’s the point of consuming food that is so-called zero-calorie?

These zero-calorie fruits and vegetables contain very few calories and are nutrient-dense making them perfect for weight loss

In a way, your body will be burning more calories while metabolizing and digesting then the calories the food contains

You will gain additional health benefits and a feeling of fullness without consuming more calories then you should

You can literally eat every day to your heart content but this time you are consuming fruits and vegetables that are healthy for you

Consuming zero-calorie foods along with a weight loss friendly diet is a great way to keep your health and weight in check

If you are not following any diet plan for weight loss, then You should try the 7-day keto diet meal plan along with these vegetables and fruits

Here are 17 zero-calorie foods for weight loss



Cabbage is a leafy green belonging to the Brassica genus of vegetables. A one-cup (89 gm) serving has only 22 calories and 1 gm of protein. Cabbage is weight-loss friendly and has an impressive nutrient profile

Cabbage is rich in vitamin K, vitamin C, vitamin B6. fiber, folate, manganese, calcium, potassium, and magnesium

Benefits of cabbage:

  • High in vitamin C
  • Good for digestive health
  • Good source of vitamin K
  • Can help in lowering cholesterol levels
  • Can help in lowering blood pressure

You can consume cabbage raw or cook it according to your taste



Broccoli is one of the healthiest veggies you can consume every day. Calabrese broccoli, sprouting broccoli, purple cauliflower are the three main varieties of broccoli

A one-cup (100 gm) serving contains around 34 calories and 2.8 gm protein. You should consume broccoli not just because it’s weight loss friendly but also due to its impressive nutrient profile

Broccoli is rich in vitamin K, vitamin C, vitamin A, vitamin B9, potassium, phosphorous, and selenium

Benefits of broccoli:

  • Rich in antioxidants
  • Helps in blood sugar control
  • Promotes heart health
  • Promotes better digestion

You can consume broccoli raw or cook it. But recent studies have shown that consuming broccoli after blanching provides significantly more benefits



Despite being treated like a vegetable by nutritionists, tomatoes are fruits since they contain seeds. A one-cup (100 gm) serving contains around 18 calories and around 900 mg protein which makes it weight-loss friendly

Tomatoes are rich in the antioxidant lycopene, vitamin C, vitamin K, folate, and potassium. Lycopene present in tomatoes is a powerful antioxidant which improves heart health and protects against certain types of cancer

Benefits of tomatoes:

  • Rich in antioxidants
  • A good source of vitamin C, potassium, vitamin K, and folate
  • Good for the skin health

You can consume tomatoes raw or according to your own taste

Brussels Sprouts

Brussels sprouts are a type of wild cabbage grown for its edible buds. One-cup serving (78 gm) has only 28 calories, 2 gm of protein and 6 gm carbs. Brussels sprouts are rich in vitamin K, C, A, folate, manganese, and fiber

Brussels sprouts are high in kaempferol which has several health-promoting properties

Benefits of brussels sprouts:

  • Weight-loss friendly
  • Rich in antioxidants
  • Rich in vitamin K, C, A, and fiber

You cannot eat brussels sprouts raw, So you have to cook them


Carrot is a root vegetable, mainly composed of water and carbs. One-cup serving (100 gm) of carrots has only 41 calories and 9.6 gm carbs. Carrots are rich in antioxidants, fiber, vitamin K1, potassium, and beta-carotene

Not only carrots are weight-loss friendly but beta-carotene present in carrot which can be converted into vitamin A by our body is good for eye health

Benefits of carrot:

  1. Weight-loss friendly
  2. Good source vitamin A, biotin, vitamin K1, potassium, and vitamin B6
  3. Eating carrot can help in lowering blood cholesterol
  4. Carrots can help in increasing the feeling of fullness
  5. Good for your eye health

You can consume carrot raw or you can use it to make a carrot smoothie


Cauliflower is a vegetable belonging to the Brassicaceae family. One cup (100 gm) of cauliflower contains around 25 calories and tons of nutrients making it weight-loss friendly and nutrient-dense at the same time

Cauliflower contains nutrients including vitamin C, K, B6, folate, phosphorous, magnesium, manganese, potassium, and pantothenic acid

Benefits of cauliflower:

  1. High in antioxidant
  2. Contains a lot of fiber
  3. Weight-loss friendly
  4. High in choline
  5. High in sulforaphane

You can consume it raw or you can cook it depending upon your own taste

Swiss chard

Swiss chard is a leafy green that is native to the Mediterranean, known for its ability to grow in poor soil. Swiss chard is rich in vitamin K, vitamin A, and vitamin C. One cup (174 gm) of swiss chard contains around 35 calories

Swiss chard contains a lot of nutrients including copper, magnesium, calcium, sodium, zinc but still is low in calories which makes it weight-loss friendly

Benefits of swiss chard:

  • Will fulfill your daily vitamin K, vitamins A need
  • High in antioxidants including flavonoids and beta-carotene
  • High in fiber
  • Weight-loss friendly
  • Excellent source for vitamin K

You can consume swiss chard easily by using it to make soup, stew, smoothie, and mixed green salad



Clementines also are known as mandarin orange as they are hybrid of mandarin and sweet oranges. They are rich in vitamin C and antioxidants. But still, one clementine (74g) contains around 35 calories

Benefits of clementines:

  • Contain enough vitamin C to fulfill 40% of your daily vitamin C needs
  • Contain Folate and thiamine
  • Are rich in Potassium
  • Vitamin C present in clementine will improve your skin health

Clementines contain very little amount of fiber So, you need to consume more than one clementine to boost your overall fiber intake


Spinach is a leafy green vegetable belonging to the Amaranthaceae family. A one-cup (100 gm) serving of spinach contains around 23 calories and around 2.9 gm protein

Spinach contains several plant compounds including lutein, nitrates, zeaxanthin, quercetin, kaempferol

Benefits of spinach:

  1. Spinach contains zeaxanthin and lutein which can help in preventing cataract
  2. Reduces oxidative stress
  3. Regulate blood pressure

You can consume spinach raw, or cook it according to your taste



Apple is one of the most popular fruits on the planet not only due to its varied nutrient content but also because of its taste. A one-cup (100 gm) serving contains around 52 calories and 0.2 gm protein

Eating apples can increase the feeling of fullness as they are high in fiber moreover they are weight-loss friendly

benefits of apples:

  • Good for your heart
  • Lower the risk of diabetes
  • Promote good gut bacteria
  • Good for the digestive system
  • Good for bone health

You can consume apple raw


Arugula originated in the Mediterranean region is a cruciferous vegetable that is rich in beneficial nitrates and polyphenols. A one-cup (20 gm) serving contains around 5 calories and 0.5 gm protein

Arugula is rich in vitamin C, vitamin K, vitamin A, calcium, folate, and potassium

Benefits of arugula:

  • Contains several key nutrients for bone health
  • Can help in regulating blood glucose
  • Protective effect on the heart

Arugula can be consumed raw. moreover, you can also add arugula as toppings on the pizza


Asparagus is a perennial flowering plant species belonging to the lily family. A one-cup (100 gm) serving of asparagus contains around 20 calories and around 2.2 gm protein

Asparagus contains vitamin C, vitamin A, vitamin K, vitamin E, fiber, protein, phosphorous, folate, and potassium

Benefits of asparagus:

  1. Rich in antioxidants
  2. Lowers blood pressure
  3. Contains folate

You can cook asparagus in a variety of ways and you can also purchase canned asparagus


Just like tomato, cucumber is a fruit belonging to the gourd family, Cucurbitaceae. A one-cup (100 gm) serving of cucumber contains around 16 calories

Cucumber is rich in antioxidants including tannins and flavonoids

Cucumber also aids in weight loss. Not just because they are low in calories but they also increase the feeling of fullness

Benefits of cucumber:

  1. Lowers blood sugar level
  2. Aids in weight loss
  3. High in nutrients: vitamin C, vitamin K, potassium, magnesium, manganese, and carbs

You can easily consume cucumbers raw by parring them with salt or olive oil



Having more than 1000 varieties, watermelon is one of the most delicious and nutritious fruits which is also good for you. A one-cup (100 gm) serving of watermelon contains around 30 calories and 0.6 gm protein

Watermelon helps you hydrate yourself as it has a high water content which is also one of the reasons why it helps you feel full

Benefits of watermelon:

  1. Rich in potassium, magnesium, vitamins B1, B6, B5
  2. Weight-loss friendly
  3. Help reduce muscle soreness
  4. Good for the digestive system
  5. Good for your skin and hair


Lettuce is a leaf vegetable belonging to the daisy family, Asteraceae. Butterhead, iceberg, loose-leaf, and romaine being the four basic types of lettuce. A one-cup (100 gm) serving contains around 15 calories

Lettuce is rich in vitamin A, vitamin K, vitamin C, vitamin B6, and folate

Lettuce contains very few calories making it perfect food for weight-loss but avoid consuming too much of lettuce as it can lead to dangerous malnutrition


Mushroom is a type of fungus produced on the ground or it’s food sources for its unique taste and nutrient content. They are weight-loss friendly and filled with a lot of antioxidants

They are filled with antioxidants and are rich in B vitamins



If you are not vegan then you can consume broth. The broth is made by simmering meat, beef in water along with vegetables. Calories in one cup of broth depend upon its ingredients

But usually, the broth is weight loss friendly as it contains few calories and a ton of nutrients. For instance, bone broth is high in protein which will make you feel fuller for a longer duration of time


If you have been training for a long time but your hunger is preventing you from losing weight then these veggies and fruits can be especially helpful.

You should also consider vitamins and supplements along with zero-calorie foods just to be on the safe side

Focusing too much on losing weight and neglecting diet can also result in nutrient deficiencies which can affect your overall performance

P.S. If you enjoyed this article on 17 zero-calorie foods for weight, feel free to leave a question down below in the comment section

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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