Zero Calorie Foods

Obesity has become one of the big problems in India and no wonder, more and more people everyday are keen to lose that extra weight! Well, let us talk about zero calorie foods that can definitely be of help! Zero calorie foods don’t mean that they literally have 0 calories! It simply means that these foods have relatively very fewer calories! You consume low calorie foods while following this 0 calorie foods diet. We shall learn how they help in weight loss, 0 calorie foods list that includes the best 0 calorie foods and more!

What Are Zero Calorie Foods?

Zero calorie foods, which can also be termed “negative calorie foods,” have a caloric content so low that the body expends more energy digesting them than they provide. They are primarily water and fibre, offering minimal energy yield. Examples include leafy greens, cucumbers, and celery. As the body breaks down these foods, it burns calories, making them a popular choice for weight management. However, the term is misleading, as no food truly has zero calories. Harmful calorie foods play a role in reducing overall calorie intake and providing essential nutrients, emphasizing the importance of a balanced diet for health and weight control.

List Of 30 Zero Calorie Foods

Let us explore the best 0 calorie foods that you may be considering in your diet. Surprisingly, you can add a few of them while preparing zero calorie drinks as well! 

1. Apples
2. Beets
3. Broccoli
4. Brussels Sprouts
5. Carrots
6. Celery
7. Cucumbers
8. Kale
9. Peppers
10. Papaya
11. Fruits And Vegetables
12. Strawberries
13. Fish And Salmon
14. Watermelon
15. Legumes
16. Black Coffee
17. Iceberg Lettuce
18. Arugula
19. Peaches
20. Cabbage
21. Radish
22. Turnip
23. Cilantro
24. Mint
25. Tomato
26. Mushrooms
27. Onions
28. Green beans
29. Lemon grass
30. Fennel

1. Apples

Apples are known for their high water content and dietary fibre. These characteristics contribute to a feeling of fullness or satiety. The fibre in apples can help slow down digestion and keep you feeling satisfied for longer periods, which may be helpful if you’re trying to manage your calorie intake.

Serving Size	Calories	Carbohydrates	Proteins	Fats
182 grams (1 Apple)	95	25 g	0.5 g	0.3 g

Other than apples, explore these Carbohydrate-rich foods that you may add to your diet! 

2. Beets

Beets are one of the many low or say 0 calorie foods and are a good source of essential nutrients such as vitamins, minerals, and dietary fibre. They are also high in water content, which contributes to the daily hydration level of the body. 

Serving Size	Calories	Carbohydrates	Proteins	Fats
100 g	44	10 g	1.7g	0.2 g

3. Broccoli

Broccoli is known for its vibrant green colour and its rich nutritional content. It is low in calories and carbohydrates while being packed with essential vitamins, minerals, and dietary fibre. Its high water content also contributes to its overall low caloric density. It is considered one of the best 0 calorie foods! 

Serving Size	Calories	Carbohydrates	Proteins	Fats
100 g	35	7.2 g	2..4 g	0.4 g

4. Brussels Sprouts

 

 Brussel sprouts are renowned for their and their rich nutritional content. They possess a low calorie and carbohydrate content and are abundant in essential vitamins, minerals, and dietary fibre. The high water content present in Brussels sprouts also contributes to their overall low caloric density. 

Serving Size	Calories	Carbohydrates	Proteins	Fats
100 g	36	7.2 g	2.6g	0.5 g

5. Carrots

On average, a medium-sized raw carrot contains about 25 calories. They are low in calories and carbohydrates while being packed with vitamins, minerals, and dietary fibre. Their health benefits make them a popular choice for preparing zero calorie drinks and for those seeking to include nutrient-rich foods with fewer calories in their diet. 

Serving size	calories	carbohydrates	proteins	fats
100g	36	8.4g	0.8g	0.2g

6. Celery

Celery is recognizable by its crisp texture and mild flavour. It is low in calories and carbohydrates, and it contains a notable amount of water, making it refreshing and satisfying. Its high water and fibre content contribute to a feeling of fullness.

Serving size	Calories	Carbohydrates	Proteins	Fats
100g	16	3 g	0.7 g	0.2g

7. Cucumbers

Cucumbers are known for their cool and refreshing nature, often enjoyed as one of the best zero calorie snacks and can be added to salads. They have a very low calorie and carbohydrate content, and their high water content makes them incredibly hydrating. The combination of water and fibre in cucumbers contributes to a feeling of fullness.

Serving size	Calories	Carbohydrates	Proteins	Fats
201 g( 1 Cucumber)	30	7.3 g	1.3 g	0.2g

8. Kale

Kale has dark green leaves and is well-regarded for its rich nutritional profile. On average, a cup of chopped kale contains about 33 calories, and for a better understanding, learn how to calculate food calories. Kale is low in calories and carbohydrates, and it’s packed with vitamins, minerals, and dietary fibre. It can be added to zero calorie drinks for your breakfast and pre-workout routine! 

Serving size	Calories	Carbohydrates	Proteins	Fats
100 g	28	5.7 g	2 g	0.4 g

9. Peppers

Peppers come in various colours and sizes, each offering its unique taste and nutritional benefits. They are low in calories and carbohydrates while being rich in vitamins, minerals, and antioxidants. The high water content in peppers contributes to their overall low caloric density, making them the most effective choice in the 0 calorie foods list!

Serving size	Calories	Carbohydrates	Proteins	Fats
114 g	32	7.5 g	1.1 g	0.2 g

10. Papaya

Papaya could be a refreshing and nutrient-rich addition to your diet. It has a tropical flavour, and relatively low caloric content making it a popular choice for those aiming to include diverse, low-calorie options in their meals. You can enjoy papaya slices with other zero calorie snacks or simply add them while preparing zero calorie drinks! 

Serving size	Calories	Carbohydrates	Proteins	Fats
100 g	43	11.2 g	0.5 g	0.3 g

 11. Fruits and Vegetables

While we’ve highlighted certain fruits and vegetables in this list of zero calorie foods, it’s important to recognize that as a food group, fruits and vegetables collectively stand out as the best choices for 0 calorie foods options to include in your diet.

Let us look at the overview of the nutritional profile of fruits and vegetables; 

Fruits	Vegetable
Fruits, such as berries, citrus fruits, and apples, provide natural sweetness along with vitamins like vitamin C and minerals like potassium. They are often rich in antioxidants that can help protect the body from oxidative stress.	Vegetables, including leafy greens, cruciferous vegetables, and root vegetables, offer a wide range of nutrients. Leafy greens like spinach and kale are high in iron, calcium, and vitamin K and are one of the best calorie foods.  Root vegetables like carrots and sweet potatoes are sources of beta-carotene, which the body converts into vitamin A.

The high water content and fibre in fruits and vegetables contribute to their satiating effect, helping to control appetite and manage calorie intake. They are also generally low in fat and sodium, making them heart-healthy options. Fruits make the best zero calorie snacks, which you may be considering introducing into your lifestyle. 

12. Strawberries

Strawberries are cherished for their vibrant red colour, sweet taste, nutritional value and the most delicious zero calorie drinks you may add to your diet! They are low in calories and carbohydrates while being rich in vitamins, minerals, and antioxidants. The high water content in strawberries contributes to their overall low caloric density.

Serving Size	100g
Calories	32.5g
Carbohydrates	7.7g
Proteins	0.7g
Fats	0.3g

13. Fish and Salmon

Fish and salmon are both nutritious and popular choices in many diets. Fish, as a broader category, includes a wide variety of species like cod, haddock, tilapia, and more. They are generally low in calories and high in protein, making them an excellent choice for those looking to maintain a healthy weight or increase their protein intake.

Salmon, a specific type of fish, is particularly renowned for its health benefits. It’s rich in omega-3 fatty acids, which are essential for heart and brain health. Salmon also provides a good source of protein, vitamins, and minerals.

Serving size	Calories	Carbohydrates	Proteins	Fats
100 g	127	0 g	20.5 g	4.4 g

 14. Watermelon

Watermelon is a popular superfood for summer due to its juicy and hydrating nature. It is low in calories and carbohydrates while providing essential vitamins, minerals, and hydration. On average, a bowl of diced watermelon contains about 46 calories. Chilled watermelon slices make one of the perfect zero calorie snacks to be added to your routine during summer! 

Serving size	Calories	Carbohydrates	Proteins	Fats
286 g	86	22 g	1.7 g	0.4 g

15. Legumes

Legumes, such as beans, lentils, and chickpeas, are nutrient-rich and offer various health benefits, but they do contain calories. Legume as food groups is known for their high protein and fibre content, making them valuable additions to the 0 calorie foods list! They provide essential vitamins, minerals, and complex carbohydrates. Explore more protein-rich foods that you must add to your diet! 

Serving size	Calories	Carbohydrates	Proteins	Fats
100 g	139	25.2 g	9.5 g	0.4 g

16. Black Coffee

While black coffee itself contains an extremely minimal number of calories, typically around 2 calories per 8-ounce cup, it is commonly considered a low-calorie option.

Black coffee is brewed from coffee beans and contains no added ingredients such as milk, cream, or sweeteners. This makes black coffee a popular choice for those seeking a warm and flavorful beverage with very few calories, and one of the many zero calorie snacks perfect for the evening! 

Serving size	Calories	Carbohydrates	Proteins	Fats
1 cup 237 g	2.4	0 g	0.3 g	0.1 g

17. Iceberg Lettuce

 

It is a kind of lettuce with crisp and pale green leaves that form a tight head. It is known for its high water content and mild flavour. It has around 10 calories per cup of shredded lettuce, which can added while preparing various zero calorie drinks! 

Serving size	Calories	Carbohydrates	Proteins	Fats
100 g	14.5	3.9 g	0.9 g	0.1 g

18. Arugula

Arugula, also known as rocket, is a leafy green vegetable with a distinctive peppery taste. It is low in calories and carbohydrates, and it’s packed with vitamins, minerals, and antioxidants. The high water content in arugula contributes to its overall low caloric density.

Serving size	Calories	Carbohydrates	Proteins	Fats
100 g	25	3.9 g	2.6 g	0.7 g

19. Peaches

On average, a medium-sized peach contains about 60 calories. Out of the many zero-calorie foods, peaches are a popular choice for desserts and zero calorie snacks. They are low in calories and carbohydrates while being rich in vitamins, minerals, and dietary fibre. The high water content in peaches contributes to their overall low caloric density.

Serving size	Calories	Carbohydrates	Proteins	Fats
175 g 1 peach	68	17 g	1.6 g	0.4 g

20. Cabbage

Cabbage comes in various types, each with its unique texture and taste, and it’s a common ingredient in many cuisines. The high water content in cabbage contributes to its overall low caloric density. An interesting way to add cabbage to your diet could be in addition to sandwiches and rolls, or preparing zero calorie drinks along with carrots and beetroot. 

Serving size	Calories	Carbohydrates	Proteins	Fats
1 cup shredded	22.8	5.5 g	1.6 g	0.1 g

21. Radishes

Radishes are a low-calorie, nutrient-rich vegetable with a slightly spicy flavour. They are an excellent source of vitamin C, which supports the immune system, and provide fibre, which aids digestion. Radishes are also rich in antioxidants like anthocyanins and can help with hydration due to their high water content. They can be enjoyed in salads, crunchy snacks, or pickled in various cuisines.

Serving size	Calories	Carbohydrates	Proteins	Fats
1 medium, 4.5g	0.7	0.2 g	0 g	0 g

22. Turnips

Turnips are root vegetables known for their white or purple exterior and crisp white flesh. They are low in calories and provide essential nutrients such as vitamin C, fibre, and potassium. Turnips are often used in culinary dishes, including soups, stews, and roasts. Their greens, called turnip greens, are also edible and rich in vitamins and minerals. Turnips are a versatile and healthy addition to a balanced diet.

Serving size	Calories	Carbohydrates	Proteins	Fats
1 turnip, 120 g	26	6.1 g	0.9 g	0.1 g

23. Cilantro

Cilantro, also known as coriander leaves, is a herb commonly used in cooking for its fresh, citrusy flavour. It’s rich in vitamins A and K and contains antioxidants. Cilantro is often added to dishes like salsas, curries, and salads. It’s known for its versatility and is a popular herb in many cuisines worldwide.

Serving size	Calories	Carbohydrates	Proteins	Fats
1 cup, 20.8 g	4.8	0.8 g	0.5 g	0.1 g

24. Mint

Mint is a fragrant herb with a refreshing, slightly sweet flavour. It is known for its culinary and medicinal uses. Mint contains antioxidants and can aid digestion. It’s commonly used to add flavour to beverages like mint tea or mojitos and in savoury dishes and desserts. Additionally, mint is a crucial ingredient in many natural remedies and oral care products due to its ability to freshen breath.

Serving size	Calories	Carbohydrates	Proteins	Fats
1 cup, 11g	5	1 g	0.5 g	0.1 g

25. Tomato

Tomatoes are a versatile and nutritious fruit commonly used as a vegetable in cooking. They are a rich source of vitamins, particularly vitamin C and vitamin K, as well as the antioxidant lycopene. Lycopene has been linked to various health benefits, including reducing the risk of certain chronic diseases.

Serving size	Calories	Carbohydrates	Proteins	Fats
1 medium tomato, 123g	22	4.8 g	1.1 g	0.3 g

26. Mushrooms

Mushrooms are a unique and flavorful fungus often included in culinary dishes. They come in various types, including buttons, shiitake, and portobello, each with flavour and texture. Mushrooms are low in calories and a good source of protein, fibre, vitamins (like B vitamins), and minerals (such as selenium).

Serving size	Calories	Carbohydrates	Proteins	Fats
1 mushroom, 12g	3.4	0.6 g	0.3 g	0.1 g

27. Onions

Onions are a versatile and widely used vegetable in cooking.  Onions are rich in antioxidants, particularly quercetin, which has potential health benefits. They also provide vitamin C and fibre. Onions add flavour and aroma to various savoury dishes, including soups, stews, salads, and sauces.

Serving size	Calories	Carbohydrates	Proteins	Fats
1 medium onion, 41g	41	9.5 g	1.3 g	0.2 g

28. Green Beans

Green beans, also known as string beans or snap beans, are a popular vegetable with a crisp texture and mild flavour. They are low in calories and a good source of dietary fibre, vitamins (like vitamins C and K), and minerals (such as folate and potassium). Green beans provide antioxidants and can support overall health, including heart health and digestive regularity.

Serving size	Calories	Carbohydrates	Proteins	Fats
1 cup, 125 g	44	9.5 g	2.4 g	0.2 g

29. Lemongrass

Lemongrass contains essential oils and compounds like citronella, contributing to its unique taste and potential health benefits. It is known for its antibacterial and anti-inflammatory properties and is used in herbal teas and various culinary creations, including soups, curries, and marinades.

Serving size	Calories	Carbohydrates	Proteins	Fats
1 cup, 67 g	66	17 g	1.2 g	0.3 g

30. Fennel

Fennel is a unique and aromatic vegetable with a distinct liquorice-like flavour. It consists of a bulb, stalks, and feathery fronds, all edible. Fennel is a good source of fibre, vitamin C, and various minerals, including potassium. It also contains phytonutrients, such as anethole, which provides its characteristic flavour and may have potential health benefits.

Serving size	Calories	Carbohydrates	Proteins	Fats
1 cup, 87 g	66	6.4 g	1.2 g	0.3 g

What Happens If I Only Eat 0 Calorie Foods?

Eating a diet exclusively composed of zero-calorie foods is not advisable and can lead to serious health consequences. While such foods are deficient in calories and can help with weight loss, they lack crucial nutrients for overall health and well-being.

1. Malnutrition: Zero-calorie foods do not provide the essential proteins, fats, vitamins and minerals necessary for bodily functions. Prolonged consumption can result in malnutrition.
2. Muscle Loss: A diet devoid of adequate protein may lead to muscle loss and weakness. Proteins are vital for muscle maintenance, immune function, and overall health.
3. Energy Depletion: The body relies on calories for energy. A lack of calories can result in fatigue, decreased energy levels, and difficulty performing everyday tasks.
4. Vitamin and Mineral Deficiencies: Zero-calorie foods do not supply essential nutrients like iron, calcium, and vitamin B12. Deficiencies can lead to various health problems, including anaemia and bone issues.
5. Digestive Problems: Insufficient fibre intake from these foods can lead to digestive problems like constipation and irregular bowel movements.

Who Needs To Go On The Zero Calorie Diet

 The human body requires a balanced intake of macronutrients, micronutrients, vitamins, and minerals to function correctly. Extreme caloric restriction can result in malnutrition, muscle loss, and numerous health issues, such as fatigue, weakness, and anaemia.

Instead of aiming for zero calories, it’s essential to focus on a balanced and calorie-controlled diet to ensure you meet your nutritional needs while maintaining overall health and well-being. A balanced diet includes a variety of foods from all food groups, such as fruits, vegetables, whole grains, lean protein, and healthy fats. A registered dietitian can help you design a balanced and personalized meal plan that meets your individual needs.

Consulting with a healthcare professional or registered dietitian can provide personalized dietary recommendations for specific health goals. If you’re struggling with weight management or have a medical condition that requires a special diet, seeking professional help is crucial. A healthcare professional can help you develop a healthy and sustainable balanced diet chart.

Benefits Of Having Zero Calorie Foods 

Incorporating zero-calorie foods into your diet can offer several benefits, especially when used as part of a balanced eating plan. Here’s how adding a 0 calorie foods list to your diet can help you; 

1. Caloric Control: 0 calorie foods are naturally low in calories, making them a helpful choice for managing caloric intake. They allow you to enjoy satisfying portions without significantly adding to your overall calorie count. You can make the use of a daily calorie intake calculator to control and maintain the calorie intake.
2. Makes you Feel Full: Including zero calorie drinks can aid in weight management by providing volume and satiety with`dcv  out contributing many calories. This can help you feel fuller for longer, potentially reducing the likelihood of overeating.
3. Nutrient Boost: Many 0 calorie foods are rich in vitamins, minerals, and antioxidants. Incorporating them into your diet can help enhance your nutrient intake and support overall health. You may add these zero calorie foods to a healthy food chart to get the nutrients required by the body. 
4. Hydration: Some 0 calorie foods, like watermelon and cucumbers, have high water content. Consuming these foods can contribute to hydration and help meet your fluid needs.
5. Snacking Solutions: When you’re looking for a satisfying snack with minimal calories, 0 calorie foods can be a great choice. They offer a guilt-free way to curb cravings and keep you on track with your nutritional goals.
6. Fibre Intake: Some 0 calorie foods are high in dietary fibre. Fibre supports digestion, aids in maintaining healthy blood sugar levels, and contributes to a feeling of fullness.

How Do 0 Calorie Foods Help You Lose Weight?

Let us explore how it is helpful to consume zero calorie foods while on a weight loss journey- 

A Zero calorie foods diet plan can help in weight management by helping you create a calorie deficit. A calorie deficit is when you eat fewer calories than you burn. This can lead to weight loss. Here are some of the ways that 0 calorie foods can help with weight management:

1. They can help you feel full, which can help you eat less throughout the day.
2. They may help you reduce your calorie intake. By replacing high-calorie foods with zero calorie foods, you can reduce your overall calorie intake.
3. They can help you boost your metabolism. Some 0 calorie foods, such as ginger and black coffee, can help boost your metabolism. This can help you burn more calories at rest.

Explore this potential Calorie Deficit Diet Plan that may help you in the weight loss journey! 

Some Effects Of Eating Too Few Calories Include:

If you only eat 0 calorie foods, you will likely lose weight in the short term, which is not sustainable and can lead to negative health consequences. This might sound like a tempting idea, but it’s important to understand what could happen if you were to do that:

• Your body will lack essential nutrients
• Overall deficiency of energy levels in the body
• Causes muscle loss
• Reduces the metabolism  
• Affects the mental health 
• Disturbed the sleep cycle

Your body will not be able to produce sufficient calories to perform essential functions. This will lead to weight loss, and may disturb your BMI as well. You can always maintain your weight according to your height by using a BMI calculator.

Tips Before Starting 0 Calorie Diet

Here are some tips for choosing and using zero calorie foods in a healthier manner:

1. Choose Zero Calorie Foods that are also Nutritious

Many zero calorie foods are good sources of vitamins, minerals, and fibre. Consuming zero calorie drinks can help you get the nutrients you need while also helping you lose weight or maintain a healthy weight.

2. Don’t Rely on Zero Calorie Foods Alone. 

Zero calorie foods should be used in moderation as part of a healthy diet overall. They should not be used to replace all of your meals or snacks.To check on the calorie intake you can check on the food calorie calculator.

3. Talk To Your Doctor or a Registered Dietitian. 

If you are considering using zero calorie foods to lose weight or improve your health, talk to your doctor or a registered dietitian first. They can help you create a safe and effective plan that is right for you.

4. Curate a 0 calorie foods list

Learn and study the top zero calorie foods available near your locality, then sort the 0 calorie foods list according to your taste preferences, diet requirements and routine. 

FAQs

What Are Zero Calorie Foods?

Zero calorie foods are foods that contain minimal calories, the energy required to digest them essentially cancels out the calories they contain. However, it’s important to note that no food is truly calorie-free, as even very low-calorie foods still contribute some energy.

What Foods Have Zero Calorie But Are Filling? 

Certain foods, such as celery, cucumbers, and leafy greens like lettuce, are considered to be the best addition if you are looking for zero calorie drinks ideas! They contain very low calories while offering a feeling of fullness due to their high water and fibre content. 

Can A Zero Calorie Diet Helps Weight Loss?

Yes, adding a 0 calorie foods list to your diet and pairing these foods with whole foods can support your weight loss efforts. It is a healthy and smart practice that helps you achieve the desired weight! 

Is a Calorie Diet Right For Me? 

Depending on your dietary requirements, a calorie diet may help you in many ways. If you’re considering a calorie diet for weight loss, introducing a 0 calorie foods list can help you lose weight and support your efforts!

Are Zero Calorie Foods Myth Or Fact?

The concept of truly zero calorie foods is a bit of a myth. All foods provide some amount of energy, even if it’s minimal. There are foods with extremely low calorie counts that can be included in a weight management plan.

What Are The Health Benefits Of Following Zero Calorie Foods? 

Incorporating very low-calorie foods, such as vegetables and fruits, into your diet can contribute to weight management and overall health. These foods are often rich in vitamins, minerals, and fibre, which are essential for various bodily functions.

How Do Zero Calorie Foods Help You Lose Weight?

Zero calorie foods can help with weight loss by providing a sense of fullness and satisfaction without significantly increasing calorie intake. Their high water and fibre content can help control hunger and reduce overall calorie consumption.

How Much Should I Exercise On A Zero Calorie Diet Plan? 

Exercise is essential for overall health and well-being, regardless of your diet plan. Incorporating regular exercise can complement a balanced eating approach and contribute to weight loss, muscle maintenance, and cardiovascular health.

Why do Greens Count As Zero Calorie Foods?

Greens, like lettuce, spinach, and kale, are often considered zero calorie foods due to their extremely low caloric content. They are predominantly made up of water and dietary fibre, which provides bulk without a significant calorie contribution.

Can a 2000-calorie diet plan be sufficient to fulfil my calorie needs?

A 2000-calorie diet plan can be sufficient to meet the calorie needs of many individuals, but its adequacy depends on various factors, including your age, gender, activity level, metabolism, and overall health goals. A 2000-calorie diet may provide enough energy to maintain a healthy weight and support their daily activities.

Are zero calorie foods myth or fact?

Zero calorie foods are a myth. While some foods are deficient in calories and may require more energy to digest than they provide, no food is genuinely calorie-free. The concept is more about highlighting foods with minimal caloric impact and promoting healthy, low-calorie choices.

Why do Greens count As Zero Calorie Foods?

Leafy greens are often called “zero-calorie” foods because their caloric content is shallow, and the energy required for digestion may offset the calories they provide. They are mostly water and fibre, offering bulk and nutrients with minimal caloric impact, making them a healthy and low-calorie dietary choice.