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Low Calorie Vegetables to Include in Your Diet

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Losing weight is often synonymous with calorie counting. However, there’s a brilliant way to shed those extra pounds without constantly checking the calorie counter—by embracing low calorie vegetables. These nutrient-packed wonders not only offer vital vitamins and minerals but also aid in weight loss due to their minimal calorie content. Let’s delve into ten exemplary vegetables that can become your allies in achieving a healthier weight.


At just 14 calories per cup, cucumbers are a hydrating delight. Their high water content not only helps in keeping you satiated but also contributes to flushing out toxins. Rich in antioxidants and nutrients like vitamin K and potassium, cucumbers are a fantastic addition to salads or consumed as crunchy snacks. They also contain silica, which supports healthy skin.


Boasting an impressive nutrient profile, spinach stands at a mere 7 calories per cup when raw. Packed with iron, vitamins A and C, and fibre, this leafy green can be incorporated into salads, smoothies, or sautéed dishes to bolster your weight loss journey. Spinach also contains lutein, which is beneficial for eye health.


With only 18 calories per cup, zucchinis are a versatile and low calorie vegetable. Their mild flavour makes them adaptable to various dishes, from zucchini noodles (zoodles) replacing pasta to being a key ingredient in baked goods for a healthier twist. Zucchini is also high in antioxidants like vitamin C and beta-carotene.


At about 31 calories per cup, broccoli is a cruciferous vegetable loaded with fibre, vitamins K and C, and folate. Its versatility in stir-fries, salads, or simply steamed makes it an excellent choice for weight watchers. Broccoli also contains sulforaphane, a compound that may have cancer-fighting properties.

Bell Peppers

Vibrantly coloured bell peppers contain approximately 30 calories per cup. They’re rich in antioxidants, especially vitamin C, aiding metabolism and supporting weight loss. These peppers make a colourful addition to salads, stir-fries, and fajitas. Bell peppers also provide a good dose of vitamin A, which supports immune health.


With around 25 calories per cup, cauliflower is a low calorie cruciferous vegetable. It’s a great substitute for higher calorie foods like rice or mashed potatoes. Its adaptability in various recipes, from pizza crusts to creamy soups, makes it a weight-loss winner. Cauliflower also contains choline, which is important for brain health.


Known for its negative calorie effect due to its extremely low calorie count (only about 14 calories per cup), celery demands more energy to digest than it provides. This crunchy veggie is a guilt-free snack that can be enjoyed with dips or added to soups and salads for that extra crunch. Celery is also a good source of antioxidants like flavonoids and vitamin C.


At approximately 27 calories per cup, asparagus is rich in antioxidants, folate, and vitamins A, C, and K. Its unique taste and texture make it a delectable addition to omelettes, salads, or roasted as a flavourful side dish. Asparagus also contains inulin, a prebiotic fibre that supports gut health.


With around 22 calories per cup, cabbage is a low calorie cruciferous vegetable that’s high in fibre and vitamins. Its versatility shines in dishes like coleslaw, stir-fries, or even as a wrap substitute for a lighter meal option. Cabbage is also rich in glucosinolates, which have been studied for their potential cancer-preventive properties.


Typically containing about 15 calories per cup, mushrooms are not only low in calories but also a good source of B vitamins and antioxidants. Their meaty texture makes them a perfect meat substitute in various dishes like stir-fries, soups, and sandwiches. Mushrooms also provide selenium, an essential mineral that supports immune function.

Incorporating these low calorie vegetables into your meals can not only aid in weight loss but also provide a plethora of health benefits. Remember, a balanced diet with diverse vegetables, coupled with regular exercise, is key to a successful weight loss journey. Embrace these natural wonders and savour the flavours of a healthier lifestyle!

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