If you are looking for a low-calorie food other than water and thin soups, vegetables are a better alternative. Veggies are one of the most nutritious low-calorie foods that can help in maintaining a healthy life.

The fact that veggies have low calories doesn’t mean that you shouldn’t consume them with animal-derived products like butter or cheese unless you are a vegan. You can either eat the vegetables raw or steam to keep the calories low.

While almost every vegetable has low calories, you can still find some with the lowest calories. Such veggies can be helpful when it comes to losing weight. You only need to have an appropriate nutritional plan that suits your weight loss program.

In this article, we are going to look at some of the vegetables that can help you lose weight while keeping you healthy.

Low-Calorie Vegetables for Weight Loss

Despite having low calories, vegetables are rich in vitamins, micronutrients, and minerals that are essential for a healthy living. Now, let’s take a look at the vegetable nutrition chart of some veggies that can keep your weight at bay.

1.    Asparagus

Asparagus is low in calories and rich in other nutrients such as vitamins and minerals, making it suitable for weight loss.

Nutrients in 1 cup (180g) of asparagus (cooked)

Calories40
Carbohydrates7.4g
Fiber3.6g
Protein4.3g
Fat0.4g

 

2.    Aubergine

Aubergine, also known as the eggplant, is one of the best filling veggies that is mostly used soaking up flavors in stews.

Nutrients in 1 cup (100g) of aubergine (cooked)

Calories25
Carbohydrates6g
Fiber2.5g
Protein0.8g
Fat0.2g

 

3.    Arugula

Arugula is also known as rocket and is one of the healthiest veggies that is mostly used in vegetable salads.

Nutrients in 1 cup (20g) of arugula

Calories5
Carbohydrates0.7g
Fiber0.3g
Protein0.5g
Fat0.1g

 

4.    Beans, Broad

Broad beans are good looking and nutritious veggies that are stuffed with protein. They are rich in vitamins and minerals

Nutrients in 1 cup (100g) of broad beans (cooked)

Calories88
Carbohydrates18g
Fiber8g
Protein8g
Fat0.7g

 

5.    Beans, Kidney

Kidney beans are one of the most nutritious beans that can not only help in weight loss but also keep you healthy. However, they are toxic when raw.

Nutrients in 100g of kidney beans (cooked)

Calories108
Carbohydrates19.4g
Fiber6.4g
Protein7.2g
Fat0.4g

 

6.    Broccoli

Broccoli is an excellent source of folate, vitamins C and K, and minerals such as potassium. It’s also rich in antioxidants that protect the body against diseases.

Nutrients in 1 cup (100g) of chopped broccoli (cooked)

Calories35
Carbohydrates5.6g
Fiber5.1g
Protein2.4g
Fat0.3g

 

7.    Cabbage

Cabbage is full of vitamins and minerals that play a significant role in human health. Its fiber content can also help to improve digestion.

Nutrients in 1 cup (89g) of chopped cabbage (cooked)

Calories22
Carbohydrates5.2g
Fiber2.2g
Protein1.1g
Fat0.1g

 

8.    Carrots

Carrots are crunchy and highly nutritious. They are rich in beta-carotene, vitamin K, fiber, potassium, and antioxidants.

Nutrients in 1 cup (128g) of chopped carrots

Calories52
Carbohydrates12.3g
Fiber3.6g
Protein1.2g
Fat0.3g

 

9.    Celery

Adding celery to your weight loss diet can be helpful. The low-calorie veggie is rich in vitamins, fiber, minerals and antioxidants that can keep you healthy.

Nutrients in 1 cup (101g) of chopped celery

Calories16
Carbohydrates3g
Fiber1.6g
Protein0.7g
Fat0.2g

 

10. Cucumber

Cucumber is not just good for weight loss, but they’re also rich in essential nutrients that promote healthy living.

Nutrients in 1 cup (104g) of cucumbers

Calories16
Carbohydrates3.8g
Fiber0.5g
Protein0.7g
Fat0.1g

 

11. Lettuce

Lettuce has low calories and fats. The calorie-low veggie has zero cholesterol, rendering it healthy for your weight loss diet.

Nutrients in 1 cup (36g) of shredded lettuce

Calories5
Carbohydrates1g
Fiber0.5g
Protein0.5g
Fat0.1g

 

12. Mushrooms, White Button

Mushrooms have low calories but are a great source of fiber, vitamin B, potassium, and proteins, making them ideal for weight loss.

Nutrients in 1 cup (108g) of sliced mushrooms

Calories28
Carbohydrates4.4g
Fiber1.9g
Protein3.9g
Fat0.4g

 

13. Onions

If you are looking for a veggie that is rich in soluble fiber and can help you lose some weight, onions may be the best option for you.

Nutrients in 1 cup (160g) of chopped onions

Calories64
Carbohydrates14.9g
Fiber2.7g
Protein1.8g
Fat0.2g

 

14. Radishes

Radishes are low in calories when consumed raw, but they are filling. The red and crunchy veggies also contain vitamins and minerals that are suitable for your health.

Nutrients in 1 cup (116g) of sliced radishes

Calories19
Carbohydrates3.9g
Fiber1.9g
Protein0.8g
Fat0.1g

 

15. Pumpkin

If you are on a weight loss diet, pumpkin is among the healthiest vegetables that can help you shed off weight fast. It is not only low in calories but also rich in fiber.

Nutrients in 1 cup (245g) of mashed pumpkin

Calories49
Carbohydrates12g
Fiber2.7g
Protein1.8g
Fat0.2g

 

16. Spinach

Whether you are planning to eat raw or cooked spinach, the low-calorie veggie is packed with nutrients that are ideal for health maintenance and weight loss.

Nutrients in 1 cup (180g) of cooked spinach

Calories41
Carbohydrates6.8g
Fiber4.3g
Protein5.3g
Fat0.5g

 

17. Tomato

Another alternative food for weight loss is the tomato. It is an excellent source of antioxidants and nutrients that can regulate your appetite and metabolic rate.

Nutrients in 1 cup (240g) of cooked tomatoes

Calories43
Carbohydrates9.6g
Fiber1.7g
Protein2.3g
Fat0.3g

 

Final Word

If you are working on your body weight, you don’t have to starve yourself to lose some weight. Many more healthy vegetables are filling and can keep your body weight in check. Regular intake of these veggies can provide a better outcome on your weight loss program.

If you are having a problem with choosing the right veggies for your weight loss diet, ActivEats can help you do that. Our weight loss meal delivery takes care of all your nutritional needs by tailoring every meal to match your requirements.

 

 

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