By Proper weight management requires controlling one’s daily calorie intake. However, it is harder to stop eating or eat less to keep one’s stomach empty for a long time.
Well, another easy and healthy way is available to consume fewer calories without dealing with hunger. You should restrict the type of food that is high in calories instead of restriction your eating.
From various types of foods, vegetables are less sweet and low in calories. While almost all vegetables support healthy weight management, some vegetables are less in calories than other low-calorie vegetables.
Replacing vegetables with other foods high in fats, protein, and sweetness can significantly boost your weight loss journey. While vegetables are nutrient-dense, can provide almost all essential vitamins, minerals, and lean protein.
Additionally, lowest-calorie vegetables are also rich in fiber, antioxidants, and phytonutrients to promote better digestion and overall well-being. Eating these vegetables in raw or steamed form to retain their nutrients and prevent extra calories addition.
In this well-researched article, we covered the 20 best vegetables low in calories & rich in nutrients, perfect to support your weight loss diet.
1. Zucchini
Zucchini is a great source of potassium and fiber while being very low in calories. It is friendly to the digestive system and helps in regulating blood pressure.
Zucchini is easy to incorporate into your diet as it fits perfectly in almost any dish. It’s best to grill, roast, add to soup, or use in stir-fries.
Nutritional Content (100 grams)
Calories 15
Total Fat 0.4 g
Cholesterol 0 mg
Sodium 3 mg
Total Carbohydrates 2.7 g
Protein 1.1 g
Calcium 18 mg
Iron 0.4 mg
Potassium 264 mg
2. Cucumber
Widely used as a main ingredient in any salad, cucumber is rich in fiber and potassium while low in calories. Also, it is rich in vitamins K and C, and its high water content helps you stay hydrated.
Cucumbers are eaten uncooked in salads, blended into smoothies, or infused into water to make a refreshing detox drink.
Nutritional Content (100 grams)
Calories 15
Total Fat 0.1 g
Cholesterol 0 mg
Sodium 2 mg
Total Carbohydrates 3.6 g
Protein 0.7 g
Calcium 16 mg
Iron 0.3 mg
Potassium 147 mg
3. Cabbage
Cabbage is another great source of vitamins C & K and has a high water content. Cabbage also helps you stay hydrated. The fiber content, along with antioxidants, can support better digestion and overall well-being.
You can enjoy it raw in salads, steamed, stir-fried, or in soups and various Chinese dishes. Adding cabbage to a balanced diet is a nutritious weight-loss option.
Nutritional Content (100 grams)
Calories 23
Total Fat 0.1 g
Cholesterol 0 mg
Sodium 8mg
Total Carbohydrates 5.5g
Protein 1.3 g
Calcium 48 mg
Iron 0.2 mg
Potassium 196 mg
4. Celery
Celery is rich in fiber, potassium, and water content while low in calories, and is a great snacking option. Celery is one of the lowest-calorie vegetable options, containing only 16 calories per 100-gram serving.
Celery is best to use raw as a crunchy snack, added to salads, blended into smoothies, or used in soups and stir-fries.
Nutritional Content (100 grams)
Calories 16
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 80 mg
Total Carbohydrates 3g
Protein 0.7 g
Calcium 40 mg
Iron 0.2 mg
Potassium 260 mg
5. Okra
Okra also known as “lady’s fingers” is one of the best low-calorie vegetables, containing only 22-33 calories per 100-gram serving depending on the cooking style. While its high fiber content supports digestion, prevents overeating, and prevents blood sugar spiking.
Okra is suitable to consume in cooked form whether in soups, stir-fries, or grilled, for a healthy meal. Adding this vegetable to your weight loss diet will provide additional vitamins C and K, along with antioxidants. Additionally, okra is a good source of plant-based protein to supper muscles repairing and building.
Nutritional Content (100 grams)
Calories 22
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 6 mg
Total Carbohydrates 4.5g
Protein 1.9 g
Calcium 77 mg
Iron 0.3 mg
Potassium 135 mg
6. Turnip
Turnip is a root vegetable that is mostly used in soups and stews. It’s a good source of calcium, potassium, fiber, vitamin C, and antioxidants to promote immune system and gut health.
Nutritional Content (100 grams)
Calories 22
Total Fat 0.1 g
Cholesterol 0 mg
Sodium 16mg
Total Carbohydrates 5.1 g
Calcium 33 mg
Iron 0.2 mg
Potassium 177 mg
7. Spinach
Spinach is a leafy, low-calorie vegetable that is a great option to incorporate into your weight-loss diet. It is high in fiber, iron, antioxidants, and essential vitamins & minerals that promote healthy metabolism and overall well-being.
You can enjoy spinach in a variety of ways, such as raw in salads, blended into smoothies, sautéed, or added to soups and omelets.
Nutritional Content (100 grams)
Calories 23
Total Fat 0.3 g
Cholesterol 0 mg
Sodium 70 mg
Total Carbohydrates 3.8 g
Protein 3g
Calcium 136 mg
Iron 3.6 mg
Potassium 466 mg
8. Asparagus
Asparagus is an amazing vegetable for weight loss, rich in water and fiber content. It can provide a feeling of fullness and keep calorie intake in check. Also, it’s a fantastic source of essential vitamins and antioxidants required for a healthy body.
You can consume this vegetable in both cooked and uncooked forms. Whether you want to add a salad or try grilled, roasted, or steamed form, it’s delicious and nutritious.
Nutritional Content (100 grams)
Calories 22
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 14 mg
Total Carbohydrates 4.1 g
Protein 2.4 g
Calcium 23 mg
Iron 0.9 mg
Potassium 224 mg
9. Cauliflower
Cauliflower is rich in taste and is an excellent low-calorie veggie containing only 23 calories per 100 grams. Additionally, it is packed with vitamins C & K, antioxidants, and essential nutrients that support digestion, metabolism, and overall well-being.
To maintain its calorie content for aiding weight loss goals, use this veggie raw in salads, steamed, roasted, or in soups, and rice.
Nutritional Content (100 grams)
Calories 23
Total Fat 0.5 g
Cholesterol 0 mg
Sodium 15 mg
Total Carbohydrates 4.1 g
Protein 1.8 g
Calcium 16 mg
Iron 0.3 mg
Potassium 142 mg
10. Pumpkin
Pumpkin is low in calories while packed with essential vitamins, potassium, and antioxidants, is a great vegetable to support weight loss. Pumpkin can aid in boosting metabolism, improve the immune system, and provide a good amount of energy.
Pumpkin can be enjoyed roasted, mashed, blended into soups, and in healthy desserts, making it a delicious weight management option.
Nutritional Content (100 grams)
Calories 20
Total Fat 0.1 g
Cholesterol 0 mg
Sodium 1 mg
Total Carbohydrates 4.9 g
Protein 0.7 g
Calcium 15 mg
Iron 0.6 mg
Potassium 230 mg
11. Tomato
Tomato is the most popular among all vegetables and is used in almost all dishes. Its nutrition facts suggest that tomatoes as a healthy weight management choice. Tomatoes contain vitamin C, potassium, and antioxidants like lycopene that support metabolism, digestion, and overall health.
Tomatoes are consumed variously in both cooked and raw form. You can use this low-calorie vegetable in a salad or soup, make juice, roast it, or do much more to have a delicious meal.
Nutritional Content (100 grams)
Calories 18
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 5mg
Total Carbohydrates 3.9 g
Protein 0.9 g
Calcium 10 mg
Iron 0.3 mg
Potassium 237 mg
12. Mushroom
Mushrooms are often known as a superfood and are a healthy vegetable option for weight management. Rich in vitamin B, antioxidants, potassium, and essential nutrients, mushrooms help support metabolism, provide energy, and promote overall well-being.
Mushrooms can be enjoyed grilled, sautéed, in salad, soup, or stir-fries to support a healthy low-calorie diet.
Nutritional Content (100 grams)
Calories 28
Total Fat 0.5 g
Cholesterol 0 mg
Sodium 2 mg
Total Carbohydrates 5.3 g
Protein 2.2 grams
Vitamin D 0.2 mcg
Calcium 6 mg
Iron 1.7 mg
Potassium 356 mg
13. Bell Pepper
Bell peppers are low-calorie vegetables that contain only 28 kcal per 100 grams. They are rich in vitamin C, vitamin A, and antioxidants to boost metabolism and immunity.
You can enjoy it in a salad in raw form, grilled, or added to stir-fries, soups, or rice for weight loss.
Nutritional Content (100 grams)
Calories 28
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 2 mg
Total Carbohydrates 6.6 g
Protein 1g
Calcium 9.7 mg
Iron 0.5 mg
Potassium 181.3 mg
14. Broccoli
Broccoli is a low-calorie superfood that supports weight and is also recommended for heart patients. Broccoli provides essential vitamins and minerals along with antioxidants to boost metabolism and support immunity.
For a healthy and balanced diet, use broccoli steamed, roasted, stir-fried, or raw in a salad.
Nutritional Content (100 grams)
Calories 35
Total Fat 0.4 g
Cholesterol 0 mg
Sodium 41 mg
Total Carbohydrates 7.2 g
Protein 2.4 g
Calcium 40 mg
Iron 0.7 mg
Potassium 293 mg
15. Peas
Peas are high in fiber, packed with plant-based protein, and moderate in calories, making them a good food for weight management. It can provide the feeling of fullness in the long term and reduce food cravings. Additionally, they are rich in vitamins A, C, and K, as well as antioxidants, which are essential for a healthy metabolism and immune system.
They can be enjoyed in various delicious ways, like boiled and added to salads, blended into soups, rice, noodles, or many other dishes.
Nutritional Content (100 grams)
Calories 84
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 3 mg
Total Carbohydrates 16g
Protein 5.4g
Calcium 27 mg
Iron 1.5 mg
Potassium 271 mg
16. Radish
Radish is a great vegetable for weight loss as it is low in calories and high in fiber, and water content. It contains only 16 calories per 100 grams, while packed with many essential nutrients, e.g., vitamin C, potassium, and antioxidants.
You can easily incorporate raw radish raw in salads, pickles, roasted, or added in soups to keep calorie content in check.
Nutritional Content (100 grams)
Calories 16
Total Fat 0.1 g
Cholesterol 0 mg
Sodium 39 mg
Total Carbohydrates 3.4 g
Protein 0.7 g
Calcium 25 mg
Iron 0.3 mg
Potassium 233 mg
17. Kale
Kale vegetables are high in fiber and packed with water to help you feel satisfied and reduce cravings. Also, they carry essential vitamins and minerals along with antioxidants to make your body nutrient-dense.
Kale can also be eaten raw in salads, blended into healthy smoothies, sauteed, or added to soups.
Nutritional Content (100 grams)
Calories 28
Total Fat 0.4 g
Cholesterol 0 mg
Sodium 23 mg
Total Carbohydrates 5.6 g
Protein 1.9 g
Calcium 72 mg
Iron 0.9 mg
Potassium 228 mg
18. Eggplant
With only 35 calories per 100 grams, eggplant is one of the best low-calorie vegetables. It is also rich in antioxidants, vitamins, and essential minerals, which support a healthy body.
It can be utilized as part of a healthy diet by grilling, roasting, sautéing, or adding to stews, stir-fries, and other dishes.
Nutritional Content (100 grams)
Calories 35
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 1 mg
Total Carbohydrates 8.7 g
Protein 0.8g
Calcium 6 mg
Iron 0.3 mg
Potassium 123 mg
19. Lettuce
Lettuce is a leafy vegetable rich in vitamins A and K and antioxidants. At only 15 calories per 100 grams, it is one of the lowest-calorie vegetables, which is good for healthy weight loss.
They are often used raw in salads, sandwiches, and wraps and can also be blended into healthy vegetable smoothies.
Nutritional Content (100 grams)
Calories 17
Total Fat 0.3 g
Cholesterol 0 mg
Sodium 8 mg
Total Carbohydrates 3.3 g
Protein 1.2 g
Calcium 33 mg
Iron 1mg
Potassium 247 mg
20. Bottle Gourd
Bottle gourd is rich in water, and contains almost 92% while also being the lowest-calorie vegetable. Bottle gourd is also found very helpful for the stomach and prevents bloating. Additionally, bottle gourd has cooling effects on the body while promoting weight management.
This vegetable can be consumed in the cooked form, e.g. adding in soups, and stir-fries.
Nutritional Content (100 grams)
Calories 22
Total Fat 0g
Cholesterol 0 mg
Sodium 2.9 mg
Total Carbohydrates 5.4 g
Protein 0.9 g
Calcium 35 mg
Iron 0.4 mg
Potassium 248.2 mg
21. Beetroot
Beetroot, or beet, is an amazing low-calorie vegetable popular for use in salads and vegetable juices. It promotes blood flow, stamina, and heart health, making it an excellent addition to a balanced diet.
As a nutritious and weight-friendly meal, you can combine raw beetroot with other low-calorie vegetables, e.g., carrots, to make a healthy juice. Additionally, you can serve beetroot as a side dish alongside lean meats or plant-based proteins.
Nutritional Content (100 grams)
Calories 44
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 77 mg
Total Carbohydrates 10g
Protein 1.7 g
Calcium 16 mg
Iron 0.8 mg
Potassium 305 mg
