Replacing some high-energy foods with low-calorie alternatives can benefit those aiming for weight loss. The following are groups of very low-calorie foods recommended for regular consumption.
Fruits
Apples are low-calorie and highly nutritious fruits. A one-cup (109 g) serving of sliced apples with skin provides about 62 calories and nearly 3 g of fiber. Beyond their low-calorie count, apples are also a good source of vitamin C, vitamin E, and zinc.
Mandarins are rich in vitamin C, which supports immune function. A 74 g mandarin contains only about 35 calories yet provides up to 40% of the daily value (DV) for vitamin C.
Papayas are tropical fruits abundant in vitamin A, C, folate, and potassium. A small papaya (157 g) contains only about 68 calories.
Strawberries are not only sweet but also versatile in cooking. Regular consumption of berries like strawberries helps protect brain health against conditions such as Alzheimer's disease. A one-cup (166 g) serving of sliced strawberries has only 53 calories.
Tomatoes are rich in the plant compound lycopene, which helps protect the body against stroke, heart disease, and certain cancers. A one-cup (149 g) serving of cherry tomatoes provides only 27 calories.
Leafy Greens
Kale offers significant nutritional value, providing high amounts of provitamin A, C, K, manganese, and copper. A one-cup (130 g) serving of cooked kale contains 49 calories but meets over 100% of the DV for vitamin C and K.
Spinach is rich in vitamin K, provitamin A, folate, and compounds like lutein and zeaxanthin, which are important for eye health. A one-cup (30 g) serving of spinach contains only 7 calories.
Broccoli is highly nutritious and may reduce the risk of heart disease and cancer. A one-cup (155 g) serving of cooked broccoli has only 54 calories but provides over 100% of the daily vitamin C requirement.
Cabbage is a primary ingredient in fermented dishes such as kimchi and sauerkraut. This vegetable is very low in calories, with only 22 calories per one-cup (89 g) serving.
Root Vegetables
Beets have a vibrant color and provide folate, manganese, and plant nutrients like betalain, which enhance cardiovascular health. A one-cup (170 g) serving of cooked beets contains 74 calories.
Onions and garlic, members of the allium family, may reduce the risk of heart and kidney disease. A medium-sized cooked onion (148 g) has about 70 calories.
Turnips are often added to soups and stews. They are rich in vitamin C and contain only 34 calories per one-cup (156 g) serving after cooking.
Bao Bao (According to Healthline)
