Losing weight doesn’t have to mean feeling hungry all the time. One of the best ways to manage your weight is to fill your diet with low or zero calorie foods. These foods allow you to eat more volume while consuming fewer calories, helping you feel satisfied without exceeding your daily energy limit. The best part? Many of these foods are packed with essential nutrients that will nourish your body while shedding pounds.
While the term “zero-calorie” is often thrown around casually, zero-calorie foods do not actually exist naturally aside from processed items like diet soda or artificial sweeteners. What we are really referring to is very low calorie foods that can support weight loss. Choosing foods that are naturally low in calories, such as certain fruits, vegetables, and leafy greens, can also help regulate your appetite.
According to a 2020 study in Nutrientsthese foods are usually high in fiber and water content, which means they take longer to digest, keeping you feeling full for longer periods of time. Adding these low-calorie, high-fiber foods to your weekly menu will make you less likely to reach for high-calorie snacks throughout the day.
In addition to their weight loss benefits, these low-calorie foods are often rich in vitamins, minerals, and antioxidants that support various bodily functions, including digestion, immune health, and energy production.
Sustainable weight loss is about finding a balance that works for you, and choosing the right foods can make a big difference. That’s why we chatted with Destini Moody, RDN, CSSD, LDa registered dietitian and sports nutritionist with Garage Gym Reviews, which reveals the top 10 “zero calorie” foods for weight loss.
Pepper
Paprika is a vibrant and crunchy fruit that is incredibly low in calories – only 31 calories per 100 gram portion. Their high water content and rich vitamin C levels make them a great choice for keeping your calorie intake in check.
“Paprika are a great addition to meals like salads or slaw because they add a lot of bulk, which helps you feel full when you’re trying to lose weight,” says Moody.
Salsa
Salsa is a flavorful condiment that packs a punch without extra calories, and offers only six calories per two tablespoons.
Moody says, “During weight loss, it’s a good idea to make high-calorie additions like ranch and BBQ sauce one of the first things you cut out. So adding salsa to foods like scrambled eggs can be a good substitute.”
Apple cider vinegar
Apple cider vinegar (ACV) is more than a trendy health tonic—it just contains two calories per tablespoon.
“Unlike white vinegar, ACV has a slightly sweet taste, which has its uses,” Moody explains. “Toss some ACV with a teaspoon of honey and some Dijon mustard for a homemade vinaigrette that you can use on salads or as a dip for vegetables that is very low in calories but high in flavor.”
Baby carrots
With only 35 calories per 100 gramsbaby carrots are a satisfying snack that can curb hunger without too many calories. Just be sure not to go overboard by pairing them with calorie-dense dips.
“These little guys taste great on their own,” says Moody. “But if you choose to use them as a vessel for dips like hummus or ranch, they’re better at keeping calories low than other common options like pita chips or crackers.”
Pickles
Pickles are a surprisingly low-calorie snack, with only 14 calories per 100 grams.
Moody points out, “If you like to eat pickles, you can afford to have a good amount of them between meals to keep cravings at bay.”
Mustard
At exactly nine calories per tablespoonMustard is a low-calorie alternative to heavier condiments such as mayonnaise and ketchup.
Moody advises, “It’s worth shifting your focus to fitting mustard into your condiment Rolodex if you’re trying to lose weight.”
Mushrooms
In addition to being very versatile, mushrooms are also very low in calories 15 calories per cup.
“The umami flavor and texture of mushrooms can mimic ground beef,” explains Moody. “So if you make a meat sauce for pasta, for example, you can reduce the amount of meat you use and replace it with chopped mushrooms instead.”
Strawberries
Strawberries (aka nature’s candy) are a deliciously sweet option to satisfy your sweet tooth, and they contain only 23 calories per half cup.
“If you ever get a sweet tooth, it’s hard to go wrong with berries,” says Moody.
Beetroot
Beetroot contains only 29 calories per half cup. And according to researchbeets are packed with heart-healthy nitrates that can boost cardiovascular health.
Moody suggests, “Slice them and toss them in a salad for a nice sweetness. Roasted beets with a little goat cheese can also be a nice topping for bread as a crostini or even plain as a dinner salad.”
Kale
Kale is often hailed as a superfood, and for good reason—it contains just seven calories per cup.
“There’s a reason kale often features in weight-loss plans. Making your own kale chips at home is also a great swap for potato chips if you ever need a late-night snack,” says Moody.
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