Lose Weight With These 16 Best Nutrient Rich, Low Calorie Vegetables

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Lose weight with these 24 nutritional powerhouse veggies under 40 calories per serving.

Most weight watchers and people wanting to lose weight wish they could eat zero calorie food or negative calorie food.

Guess what? Negative calorie or zero calorie food is a myth. There is no food on this planet which does not have calories with an exception of water.

However, there are many foods which are low in calories and very high in nutrition such as vegetables.

Vegetables are a great way to go. Not only vegetables help lose weight, they are low in calories, rich in vitamins, minerals, phytonutrients, antioxidants, and dietary fiber which are freshly available round. the year.

Let us break down 25 most nutritious vegetables which contain 100 or fewer calories per serving! The icing on the cake, you can eat these vegetables as much as u like!

25 Best Nutrient Rich, Low-Calorie Vegetables to Lose Weight and Their Nutritional Facts

Asparagus is low glycemic food which is great for weight loss

1. Asparagus

With less than four calories per spear, asparagus provides an extremely high concentration of nutrients.

Asparagus contains antioxidants which have been found to help prevent obesity and lose weight.

According to a study, consuming six grams of asparagus supplement for 10 weeks led to better fasting sugar levels.

When your blood sugar levels are better regulated, it makes you feel fuller and less hungry hence you consume fewer calories.

It also contains a unique substance called inulin.  Inulin does not get digested until it reaches the large intestine, where it aids in better absorption of nutrients.

Because of its potassium content, it works as a natural diuretic and helps in PMS water retention.

Asparagus Nutrition Facts
Dietary Fiber Protein Antioxidants Vitamin A Vitamin C Vitamin E  (Alpha Tocopherol)
Vitamin K Riboflavin Niacin Vitamin B6 Folate Thiamin
Iron Copper Manganese Potassium Phosphorus Pantothenic Acid
Calcium Magnesium Zinc Selenium

All in all, asparagus is low glycemic food which is great for weight loss and excellent for overall health.

Also Read: 27 Super Healthy Foods Under $1 Per Serving

Arugula is undoubtedly a weight loss superfood

2. Arugula

A cruciferous vegetable, arugula is also known as salad/garden rocket, rucola, and roquette.

Many people have never heard of this incredibly nutrition dense vegetable which is very high in antioxidants and improves almost every system in the body.

When it comes to losing weight, arugula is a great weight loss food with just 25 calories and 3.7 grams carbs in 100 grams of this veggie.

Moreover, it will pump you up with extra energy, prevent you from diseases and make you look better.

It’s zesty, sharp and peppery flavor makes salads taste great and also an excellent addition to juices.

This veggie is best eaten uncooked to retain most nutrients and health benefits.

Arugula undoubtedly is a weight loss superfood which provides detoxifying nutrients, vitamins, minerals, phytonutrients, dietary fiber, prevents many deficiencies and provides ongoing energy.

Arugula  Nutrition Facts
Dietary Fiber Protein Antioxidants Vitamin A Vitamin C Vitamin B6
Thiamin Riboflavin Folate Vitamin K Iron Magnesium
Calcium Copper Manganese Potassium Phosphorus Pantothenic Acid

Eating veggies such as arugula may also lower the risk for obesity, diabetes, neurodegenerative disorders and heart disease.

Also Read: 9 Papaya Health Benefits You Should Definitely Know

Bell peppers are low in calories and loaded with good nutrition.

3. Bell Peppers

Brimming with tons of nutrition, bell peppers are delicious, crunchy, versatile and great weight loss food.

With just 35 calories per serving, they are an excellent source of over 30 different types of carotenoid nutrients.

Bell peppers are also rich in many healthy antioxidants such as capsanthin, violaxanthin, lutein, quercetin, and luteolin which offer many health benefits and keep you young.

Capsaicin, a compound found in peppers which have been found to boost metabolism and suppress hunger by raising body temperature and using more energy.

In case you do not eat spicy food or peppers, you can benefit from it by including bell peppers in your diets and turn on the heat a bit.

Bell pepper Nutrition Facts
Dietary Fiber Protein Antioxidants Vitamin A Vitamin C Vitamin B6
Folate Molybdenum Vitamin E Vitamin B2 Vitamin B3 Vitamin K
Vitamin B1 Magnesium Manganese Potassium Phosphorus Pantothenic Acid

Also Read: 5 Tips To Overcome All Weight Loss Challenges

Beet roots are an excellent addition to weight loss diet.

4. Beetroots

With very low glycemic load and just 38 calories per 100 grams, beetroot is an excellent inclusion in every weight loss diet.

It is high in insoluble fiber which helps fill you up and satiated longer, ensures healthy digestive tract and loaded with nutrition.

Beetroot juice might also serve to strengthen your internal antioxidant defenses and prevent oxidative damage.

This earthy tasting fruit offers many other health benefits including detoxification of digestive tract and liver, of waste and toxins, boost athletic performance, reduce blood pressure, combat diabetes and that is just the beginning.

Beetroots are best eaten raw. They are versatile and can also be boiled, baked or pickled. Use them in salads, soups, and casseroles. Still better, slide them in the juicer for a quick health punch!

Also Read: 12 Surprising Health Benefits of Beetroot Juice You Should Definitely Know

Beetroots Nutrition Facts (Raw, 100 grams)
Calories – 38 Carbs – 10 grams Protein – 2 gram  Fiber – 3 gram  Fats – 0.2 gram
Beetroots – Vitamins & Minerals with Recommended Daily Intake Value % Per 100 grams
Vitamin A – 1%  Vitamin C – 8%  Thiamin – 2%  Riboflavin – 2% Niacin – 2%  Vitamin B – 3%
Folate – 27% Pantothenic Acid – 2% Calcium – 2% Iron – 4% Magnesium – 6% Phosphorus – 4%
Potassium – 9% Zinc – 2% Copper – 4% Manganese – 16% Selenium – 1%

Just 9 calories in a cup of chopped, raw bok choy makes it Ideal to lose weight.

5. Bok Choy (Pak Choi)

Ranked No. 1 to lose weight with a lowest glycemic load of 1 by Nutritional Data, bok choy is perfect natural food to be included in weight loss diet.

This cruciferous vegetable contains a full spectrum of over 70 antioxidants consisting of phenols and other phytonutrients.

Bok choy is also extremely rich in beta-carotene and ranked 11th richest food source of vitamin A, ahead of veggies such as cauliflower, cabbage, brussels sprouts, and broccoli.

Eat bok choy as much as you like and add it to virtually any meal. Add it to your green and other fruit and vegetable smoothies and keep those extra pounds at bay.

Also ReadWhy Cauliflower Considered Healthiest Food In The World

Bok choy Nutrition Facts (100 grams)
Calories – 13 Carbs – 2 grams Protein – 1 gram  Fiber – 4 gram  Fats – 0 gram
Bok choy – Vitamins & Minerals with Recommended Daily Intake Value % Per 100 grams
Vitamin A – 89% Vitamin C – 75% Vitamin K – 57% Thiamin – 3% Riboflavin – 4% Niacin – 2%
Vitamin B6 – 10% Folate – 16% Pantothenic Acid – 1% Calcium – 11% Iron – 4% Magnesium – 5%
Phosphorus – 4% Potassium – 7% Sodium – 3% Zinc – 1% Copper – 1%  Manganese – 8%
Selenium – 1%

Bok choy, your new go-to superfood packed with nutrients to lose weight and good health.

Broccoli helps fight obesity and an excellent inclusion to your weight-loss repertoire.

6. Broccoli

Another super healthy food to include in your diet to lose weight.

Phytochemicals and micronutrients in broccoli have shown the potential to break down fats which may help you lose weight.

One cup of broccoli has just 30 calories and provides you with hundred percent of your daily recommended dose of vitamin A and Vitamin K.

Broccoli is also a good source of phytochemicals such as sulforaphane and indole-3-carbinol which aid lose weight.

No wonder, broccoli is one of the most popular vegetables in the world, easy to prepare, and tastes delicious both raw and cooked.

Broccoli Nutrition Facts (100 grams)
Calories – 34 Carbs – 7 grams Protein – 3 gram  Fiber – 3 gram  Fats – 0 gram
Broccoli – Vitamins & Minerals with Recommended Daily Intake Value % Per 100 grams
Vitamin A – 12% Vitamin C – 149% Vitamin E – 4% Vitamin K – 127% Thiamin – 5% Riboflavin – 7%
Niacin – 3% Vitamin B6 – 9% Folate – 16% Pantothenic Acid – 6% Calcium – 5% Iron – 4%
Magnesium – 5% Phosphorus – 7% Potassium – 9% Sodium – 1% Zinc – 3% Copper – 2%
Manganese – 10%  Selenium – 4%

Also Read: Americans and Nutritionists Disagree On Which Food Are Healthy And Which Are Not

photo credit: flickr

7. Brussels Sprouts

Brussels sprouts are part of the cruciferous vegetable family which can help you lose weight, boost energy levels, improve your complexion and eyesight.

It is a nutritional powerhouse which can help decrease the risk of obesity, diabetes, cardiovascular risks, neurodegenerative disorders and even protect against cancers.

Brussel sprouts are surprisingly high in proteins but lacking some amino acids. Adding whole grains compensates the missing amino acids and makes Brussel sprouts a good alternative to meat proteins.

Eat Brussel sprouts regularly to lose weight and enjoy many other health benefits.

Brussel sprouts Nutrition Facts (100 grams)
Calories – 43 Carbs – 3 grams Protein – 3 gram  Fiber – 4 gram  Fats – 0 gram
Brussel sprouts – Vitamins & Minerals with Recommended Daily Intake Value % Per 100 grams
Vitamin A – 15% Vitamin C – 142% Vitamin E – 4% Vitamin K – 221% Thiamin – 9% Riboflavin – 5%
Niacin – 4% Vitamin B6 – 11% Folate – 15% Pantothenic Acid – 3% Calcium – 4% Iron – 8%
Magnesium – 6% Phosphorus – 7% Potassium – 11% Sodium – 1% Zinc – 3% Copper – 4%
Manganese – 17%  Selenium – 2%

Also Read: Juicing: Healthier Than Eating Fruits & Vegetables Or Diet Trap?

Nutrient dense foods such as cabbage could help lose weight.

8. Cabbage

Popular “cabbage soup diet” has made people believe that cabbage burns fat which is not true. For the matter of fact, there is no vegetable which burns fat.

However, Cabbage is truly a dieter’s friend and a great addition to your weight loss diet.

It is extremely low in calories and offers a wealth of nutrients that help prevent many diseases, reduce cholesterol, heal ulcers, prevent type 2 diabetes nd cardiovascular diseases.

Cabbage is also rich in many antioxidants with nearly 20 different flavonoids and 15 different phenols.

Next time, don’t forget this crunchy cruciferous veggie, chew it raw, add to salads or steam it.

Cabbage Nutrition Facts (100 grams)
Calories – 25 Carbs – 2 grams Protein – 1 gram  Fiber – 3 gram  Fats – 0 gram
Cabbage – Vitamins & Minerals with Recommended Daily Intake Value % Per 100 grams
Vitamin A – 2% Vitamin C – 16% Vitamin E – 1% Vitamin K – 95% Thiamin – 4% Riboflavin – 2%
Niacin – 1% Vitamin B6 – 6% Folate – 11% Pantothenic Acid – 2% Calcium – 4% Iron – 3%
Magnesium – 3% Phosphorus – 3% Potassium – 5% Sodium – 1% Zinc – 1% Copper – 1%
Manganese – 8%  Selenium – 0%

Carrots can increase satiety and decrease calorie intake in subsequent meals.

9. Carrots

Extremely nutritious, tasty and crunchy, carrots are a must eat veggie if you are wanting to lose weight and keep it off.

Carrots are an excellent source of beta-carotene, naturally, low in calories and packed with nutrition which makes them great weight loss food.

A recent review published in Archives of Biochemistry and Biophysics notes that vitamin A found in vegetables such as carrots might help in reducing abdominal obesity which poses many health risks.

There are many ways you can include carrots in your diet. Replace fats with carrots in your soups, add them to stir fries, casseroles, juice them, bake them or just nibble on a plain raw carrot whenever hungry.

Carrots Nutrition Facts (100 grams, Raw)
Calories – 35 Carbs – 8 grams Protein – 1 gram  Fiber – 3 gram  Glycemic Load – 2
Carrots – Vitamins & Minerals with Recommended Daily Intake Value % 100 grams, raw
Vitamin A – 276% Vitamin C – 4% Vitamin K – 12% Thiamin – 2% Riboflavin – 2% Niacin – 3%
Vitamin B6 – 5% Folate2 – 7% Pantothenic Acid – 4% Calcium – 3% Iron – 5% Magnesium – 2%
Phosphorus – 3% Potassium 7% Sodium – 3% Zinc – 1% Copper – 5% Manganese – 8%
Selenium – 1%

Eat-Cucumbers-To-Lose-Weight10. Cucumbers

Cucumbers are welcome addition to a healthy diet and your weight loss journey.

It provides you with generous amounts of essential nutrients and contains certain properties which help lose weight.

The antioxidants properties of cucumber support collagen production which help make your bones, skin, and hair strong.

Since cucumbers are 95% water, it helps hydrate, detoxify the body and cleanse the liver, naturally nourishes damaged, dry and sensitive skin.

Cucumbers also have the power to relax and alleviate pain, blotchiness, and swelling caused by sunburns.

Nourish your body and skin with nutritious foods like cucumbers.

Cucumber Nutrition Facts (100 grams, Raw)
Calories – 15 Carbs – 4 grams Protein – 1 gram  Fiber – 0.5 gram  Glycemic Load – 1
Cucumber – Vitamins & Minerals with Recommended Daily Intake Value % 100 grams, raw
Vitamin A – 2% Vitamin C – 5% Vitamin K – 21% Thiamin – 2% Riboflavin – 2% Vitamin B6 – 2%
Folate – 2% Pantothenic Acid – 3% Calcium – 2% Iron – 2% Magnesium – 3% Phosphorus – 2%
Potassium – 4% Zinc – 1% Copper – 2% Manganese – 4%

How to Make Green Smoothies

Celery-Is-Great-Health-Food11. Celery

Include more celery to your diet if you always feel hungry and want to lose weight.

It is very low in calories, high in fiber and water. Which means, it keeps you hydrated and full for longer.

Water is essential for the body and important especially when you are trying to lose weight.

Your body needs proper hydration and fluid balance for nutrients to move in and out of cells and slightest of fluid imbalance can leave you fatigued.

Celery contains delicate nutrients such as flavonoids and polyphenols which can be easily lost while cooking. Ideally, it is best to eat celery raw or steam it lightly.

Celery Nutrition Facts (100 grams, Raw)
Calories – 16 Carbs – 3 grams Protein – 1 gram  Fiber – 6 gram  Glycemic Load – 1
Celery – Vitamins & Minerals with Recommended Daily Intake Value % 100 grams, raw
Vitamin A – 9% Vitamin C – 5% Vitamin E – 1% Vitamin K – 37% Thiamin – 1% Riboflavin – 3%
Niacin – 2% Vitamin B6 – 4% Folate – 9% Pantothenic Acid – 2% Calcium – 4% Iron – 1%
Magnesium – 3% Phosphorus – 2% Potassium – 7% Sodium – 3%  Zinc – 1%  Copper – 2%
Manganese – 5% Selenium – 1%

Garlic-Health-Benefits12. Garlic

Garlic is one of those vegetables which cannot be consumed on their own. It is more of an addition for flavor like spices.

Add garlic to stews, bread, roasts, casseroles to boost your weight loss efforts.

In a Korean study, garlic reduced fat stores and body weight in mice and reduced the effects of unhealthy diet on their liver and blood values. However, more studies on humans are needed.

Garlic offers many medicinal properties which can be attributed to a compound called Allicin found in it.

This compound helps prevent cardiovascular attacks, restore suppressed antibody responses, antimicrobial activities, common colds and flu, and even cancer.

Garlic Nutrition Facts (100 grams, Raw)
Calories – 114 Carbs – 33 grams Protein – 6 gram  Fiber – 2 gram  Glycemic Load – 16
Garlic – Vitamins & Minerals with Recommended Daily Intake Value % 100 grams, raw
Vitamin C – 52% Vitamin K – 2% Thiamin – 13% Riboflavin – 6% Thiamin – 1% Niacin – 4%
Vitamin B6 – 62% Folate – 1% Pantothenic Acid – 6% Calcium – 18% Iron – 9% Magnesium – 6%
Phosphorus – 15% Potassium – 11% Sodium – 1% Zinc – 8% Copper – 15% Manganese – 84%
Selenium – 20%

Martha Stewart Garlic Recipes

Kale is the king of all the super healthy greens

13. Kale

Kale has become a health icon for all the right reasons.

It is one of the most nutritious vegetables which helps lose weight, contains fiber, which keeps you full and digestive system in shape.

Kale is packed with isothiocyanates (sulphur-containing phytochemicals) which help detoxify body and combat carcinogens by neutralizing them.

What’s more. it is loaded with vitamin A, vitamin K, Vitamin K and many other nutrients.

In case you are left behind, jump on the bandwagon and include kale to your weight loss and healthy diet.

It helps curb unhealthy cravings, boosts immunity, supports detoxification, improves heart health and prevents cancer.

Kale Nutrition Facts (100 grams, Raw)
Calories – 50 Carbs – 10 grams Protein – 3 gram  Fiber – 2 gram  Glycemic Load – 4
Kale – Vitamins & Minerals with Recommended Daily Intake Value % 100 grams, raw
Vitamin A – 308% Vitamin C – 200% Vitamin K – 1021% Thiamin – 7% Riboflavin – 8% Niacin – 5%
Vitamin B6 – 14% Folate – 7% Pantothenic Acid – 1% Calcium – 14% Iron – 9% Magnesium – 8%
Phosphorus – 6% Potassium – 13% Sodium – 2% Zinc – 3% Copper – 14% Manganese – 39%
Selenium – 1%

This seaweed is considered to be a superfood for its wide variety of nutrients.

14. Kelp (Seaweed)

Kelp is a nutrient-rich large brown seaweed that grows in shallow coastal fronts around the world.

It offers many nutritional benefits and contains fat-fighting properties such as fucoxanthin and molecules are known as alginates.

Fucoxanthin is a protein which is found in varieties of kelp which has shown to significantly reduce fat tissue.

It has been found that alginates, present in some varieties of seaweed, helps expel fats via excrement. This helps reduce absorption of fats in the body and considered to be lipase inhibitor.

According to a study published in Food Chemistry, alginate could help block fat absorption in the intestines by up to 75 percent.

Kelp is also a rich source of iodine which helps support a healthy thyroid, promotes healthy growth in babies, brain health. But beware, overconsumption of iodine can create health issues too.

This seaweed may not only slow down fat absorption in the gut and help you lose weight, it is a superfood packed with many health benefits.

15 Umami-Packed Seaweed Recipes To Try

Kelp Nutrition Facts (100 grams, Raw)
Calories – 43 Carbs – 10 grams Protein – 2 gram  Fiber – 1  Glycemic Load – 4
Kelp – Vitamins & Minerals with Recommended Daily Intake Value % 100 grams, raw
Vitamin A – 2% Vitamin C – 5% Vitamin E – 4% Vitamin K – 82% Thiamin – 3% Riboflavin – 9%
Niacin – 2% Folate – 45% Pantothenic Acid – 6% Calcium – 17% Iron – 16% Magnesium – 30%
Phosphorus – 4% Potassium – 3% Sodium – 10% Zinc – 8% Copper – 6% Manganese – 10%
Selenium – 1%


With just 12 calories in one cup of shredded lettuce, makes it ideal for weight loss.

15. Romaine Lettuce

The perfect weight loss food, romaine lettuce contains the highest nutrition among all lettuce category.

Romaine lettuce is an amazing power food which is loved for its mild taste unlike other varieties of lettuce which might taste little bitter.

You can eat as much lettuce as you wish because it is low in calories, carbohydrates, fats, and sugar.

Amazingly, romaine lettuce is high on proteins. In fact, it comprises of 20% protein.

Since it is high in water and fiber, fills you up for longer and helps the body to shed bloat and water retention.

You will love the crunch and mild taste of romaine lettuce in your salads, sandwiched and they add a variety of texture and flavor to your health diets.


Romaine Lettuce Nutrition Facts (100 grams, Raw)
Calories – 17 Carbs – 3 grams Protein – 1 gram  Fiber – 2  Glycemic Load – 1
Romaine Lettuce – Vitamins & Minerals with Recommended Daily Intake Value % 100 grams, raw
Vitamin A – 174% Vitamin C – 40% Vitamin E – 1% Vitamin K – 128% Thiamin – 5% Riboflavin – 4%
Niacin – 2% Folate – 34% Pantothenic Acid – 1% Calcium – 3% Iron – 5% Magnesium – 3%
Phosphorus – 3% Potassium – 7% Zinc – 2% Copper – 2% Manganese – 8% Selenium – 1%

Lemon-Water-Helps-Lose-Weight16. Lemons

Who’s not heard that lemon juice mixed with honey in warm water helps shed weight? Guess, most of us have.

It is an insanely inexpensive way to lose weight which is packed with vitamin C.

Lemons contain a type of fiber known as pectin which helps keep you full. It keeps your body keep hydrated. Even slight dehydration may give you headaches, make you feel fatigued and worn out and make you irritated.

Squeeze lemon on salads, roasts, bar-be-ques, in juices, smoothies. It will add zesty zing to almost everything.

Stay cool and calm with lemon.

Lemons, raw with peel Nutrition Facts (100 grams)
Calories – 20 Carbs – 11 grams Protein – 1 gram  Fiber – 5 gram  Glycemic Load – 3
Lemons, raw with peel – Vitamins & Minerals with Recommended Daily Intake Value % 100 grams.
Vitamin A – 1% Vitamin C – 128% Thiamin – 3% Riboflavin – 2% Niacin – 1% Vitamin B6 – 5%
Pantothenic Acid – 2% Calcium – 6% Magnesium – 3% Calcium – 3% Phosphorus – 1% Potassium – 4%
Zinc % Copper – 13%


Incluiding more vetetables, fruits in your well-balanced and healthy diet not only help you lose weight, they offer numerous other health benefits.

However, consuming vegetables and fruits alone may not be enough.

Weight loss is about complete lifestyle change which includes eating fewer calories which offer more nutrition such as veggies and fruits, whole grains, lean meat, nuts etc.

Most people associate fewer calories with eating less which is not correct. You need not eat less, instead, you just need to replace high calorie, high-fat foods with low-calorie foods.

Since vegetables are low in calories, they make sense and ideal substitutes for high calorie foods.

There are many studies which suggest that vegetables and fruits are not just low in calories, they offer many vitamins, minerals, antioxidants, phytonutrients, fiber.

Eat more vegetables and fruits and live a healthy, happy and longer life!

All nutrition data source: nutritiondata.self.com

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