What Are the Vegetables with the Least Calories?

Vegetables are high in nutrients and low in calories. Some vegetables with the least calories include leafy green veggies like arugula, watercress, and celery, as well as radishes, asparagus, olives, peppers, and tomatoes. Keep in mind how you cook and consume them also affects calories. 

If you quickly want to find out how many calories there are in a vegetable, the Fastic app can guide you. Ask the app’s AI chatbot, and you’ll get the answer. This way, you can make informed decisions about your diet in real time and choose the correct quantity. 

Which Vegetables Have the Least Calories?

Vegetables, in general, are not calorie-dense, meaning they’re not high in calories but contain ample nutrients. In other words, vegetables are great for a weight loss diet. You can consume a decent quantity of them that keeps you full without the surplus of energy. You get nutritious, filling meals while remaining in a calorie deficit. 

Of course, the actual calories in vegetables vary. Knowing the vegetables with the least calories will allow you to keep your intake in check and ensure you don’t exceed your daily limit. 

Here are the most low-calorie vegetables and their benefits:

1. Arugula

Arugula or rocket is exceptionally low-calorie, which is why it’s a favorite in the nutrition community. One cup or 20g of arugula leaves only has five calories. You’d probably need more than a cup in your salad, but the caloric content would still be low. As a leafy green vegetable, it’s rich in calcium, iron, and potassium. 

2. Watercress

Another leafy green vegetable that only gives four calories per cup (34g). It’s a good source of vitamins and calcium. It’s one of the oldest vegetables consumed by humans. It goes well in salads. 

3. Radishes

Radishes may not be for everyone because of their sour taste but they’re definitely weight-loss-friendly. With just 18 calories per cup (116g), they can provide generous amounts of nutrients like folate and vitamin C. They’re usually included in salads and dips. 

4. Asparagus

Asparagus hardly needs an introduction as it’s an iron-rich vegetable that goes great as a side dish. You can steam or stir-fry them to eat with protein or other veggies. One medium-sized spear has about three calories, about 27 calories per cup. 

5. Green or Black Olives

There’s a reason why olives are such a staple in the Mediterranean diet, which is the healthiest of diets. They pack in nutrients like iron, calcium, and vitamin E, with 22 calories per serving (exact calories may vary by type and origin). Consume them as it is, or include them in your salad, shawarma, or dips. 

6. Peppers

Peppers are low-calorie, providing 25 calories per serving. Of course, eating them raw on their own isn’t the best idea. So, include them in salads or cooked meals for that extra punch. 

7. Tomatoes

Tomatoes are used in cooking so much. But here’s the deal: they don’t have a lot of calories. A 126-gram serving gives 25 calories. So, if you’re watching your weight, feel free to use tomatoes in your cooking. 

8. Celery

A medium-sized celery stalk has about six calories. If you eat multiple stalks, you probably won’t consume more than 30 calories. You can eat the stalks with dips or add them to dishes. This vegetable is rich in fiber and antioxidants that are great for disease prevention. 

9. Iceberg Lettuce

Iceberg lettuce is popular in salads and sandwiches. One cup of cut iceberg lettuce only has 10 calories. Notable nutrients in these leaves include folate and vitamin K. 

10. Zucchini

If you’re looking for a versatile, low-calorie vegetable, look no further than zucchini. It has 20 calories per serving (approx. 100 g). You can chop it and use it raw in salads or make fritters. Zucchini pasta is also a thing (check YouTube). 

11. Cucumber

Cucumbers go great in salads and, of course, you water. They have a cooling effect, making them ideal for those warm days. And with just 18 calories per cup (120g), you can eat them without worrying about getting too many calories. 

12. Beets

Beets are slightly higher in calories than some other veggies on this list. However, its benefits, like lowering blood pressure, make it a worthy addition. An 80g beet will give you 34 calories. You may juice them if you like, but we recommend eating them whole. 

13. Fennel

A half bulb of fennel will give you 36 calories, which is usually enough for one person. If you’re using the leaves, the calorie count goes way down. It’s rich in several vitamins and calcium. You can saute it or add it to soups. 

How Much Vegetables Should I Eat?

It’s highly recommended to include vegetables in your daily diet. However, the quantity and type depend on your health goals and taste preferences. Generally speaking, try consuming at least two servings a day. This can be of the same vegetable or two different ones. 

But if you love vegetables a lot, go ahead and eat more. You should be fine if you stay within your calorie intake limit (in correspondence with your weight goals). Veggies are super healthy and packed with vitamins, antioxidants, and fiber. 

Use the Fastic app to track your calorie intake daily. If you struggle to do so manually, the app also allows intelligent AI-based detection of food calories. Just take a picture, and voila!

Disclaimer: Speaking with a health professional before beginning intermittent fasting or a diet program is advised. There may be side effects for people with certain medical conditions.