If you’re watching your calorie intake, filling your plate with foods that barely register on the calorie counter is one of the smartest moves you can make. These foods let you eat generous portions, stay full, and still keep your daily numbers in check.
But here’s the thing — no food actually contains zero calories. The term “zero calorie foods” is a bit of a misnomer that stuck around because it sounds catchy.
What people really mean are foods so low in calories that your body may burn nearly as much energy digesting them as they provide. We’re talking about fruits, vegetables, and a handful of other whole foods that clock in under 50 calories per serving.
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Available on the App StoreIn this guide, you’ll find 36 of the best near-zero calorie foods, grouped by category, along with a look at the science behind the “negative calorie” claim and why you shouldn’t build your entire diet around them.
What are zero-calorie foods?
The label “zero calorie” is misleading. Every food provides some energy — even celery, the poster child of this category, has about 6 calories per stalk.
What sets these foods apart is their low energy density. They contain a lot of water and fiber relative to their weight, so you get a large volume of food for very few calories. A whole cup of chopped cucumbers, for example, has just 8 calories. Compare that to a single tablespoon of olive oil at 119 calories.
Some people call these “negative calorie” foods, claiming your body burns more energy digesting them than they actually contain. The idea is linked to the thermic effect of food (TEF) — the energy your body uses to break down, absorb, and process nutrients.
Research shows the TEF typically accounts for about 5–10% of the calories consumed from carbohydrates and 0–5% from fat.1 So if you eat a food with 10 calories, your body might spend 0.5 to 1 calorie digesting it. That still leaves you with a net gain.
In short, truly negative-calorie foods don’t exist. But these ultra-low-calorie options are still incredibly useful for weight management because they help you feel full without adding much to your daily total.2
36 zero-calorie foods worth adding to your diet
Here are the best near-zero calorie foods, organized by type. All calorie values are approximate per serving.
Fruits
1. Apples
A cup (125 g) of sliced apple has about 65 calories. That’s remarkably low for how satisfying apples are.
A 10-week study of overweight women found that those who added apples to their daily diet consumed fewer total calories and lost more weight than those who ate oat cookies with the same fiber content. The key difference was energy density — apples are mostly water and fiber, so they fill you up without packing in the calories.3
Eat them as snacks, toss slices into salads, or pair them with a bit of nut butter. For a deep dive, check out our article on the health benefits of apples.
2. Berries
Berries are nature’s candy — sweet, colorful, and shockingly low in calories.
- Blueberries. About 40 calories per half cup. Loaded with antioxidants that support your immune system. Learn more about the health benefits of blueberries.
- Blackberries. Around 43 calories per 100 g. Rich in polyphenols that help reduce inflammation.
- Strawberries. A cup has 48 calories and delivers a solid dose of vitamin C, folic acid, and fiber. Studies show that regular berry consumption may help protect against chronic conditions like cancer and heart disease.
- Cranberries. About 46 calories per cup. Commonly used to support urinary tract health.
Add berries to oats, blend them into smoothies, or just eat them by the handful.
Suggested read: 50 Healthy Foods to Add to Your Diet Today
3. Clementines
These mini oranges are an easy grab-and-go snack. One fruit (74 g) has only 35 calories and provides 60% of the daily value for vitamin C.
4. Grapefruit
With only 42 calories per 100 g, grapefruit is packed with vitamin C, potassium, and lycopene. It’s a low-glycemic fruit, meaning it won’t cause blood sugar spikes — making it a solid pick for people managing diabetes.
The fiber and water content also support digestion and help prevent constipation.
5. Lemons and limes
One fluid ounce (30 g) of lemon or lime juice has only 8 calories. Beyond flavoring water and dressings, citrus fruits contain antioxidant compounds that may help protect against disease.
6. Papaya
This tropical fruit is loaded with vitamin A and potassium. One cup (140 g) of papaya has just 55 calories.
7. Watermelon
As the name suggests, watermelon is mostly water — which explains its modest 46 calories per cup (152 g). It also delivers a good amount of vitamin C and the antioxidant lycopene.
Suggested read: 11 Healthy Foods That Help You Burn Fat and Boost Metabolism
Leafy greens
8. Arugula
This peppery dark green is a salad staple. Half a cup (10 g) has just 3 calories. It’s rich in vitamin K, folate, calcium, and potassium.
9. Chard
Chard comes in several colorful varieties and is an exceptional source of vitamin K — one cup (36 g) has 7 calories and provides 374% of the daily value for vitamin K, which supports blood clotting and bone health.
10. Iceberg lettuce
Often underestimated nutritionally, iceberg lettuce actually contains decent amounts of vitamin K, vitamin A, and folate. One cup (72 g) has only 10 calories.
11. Kale
Kale is one of the most nutrient-dense foods on the planet. Just one cup (67 g) delivers close to seven times the daily value for vitamin K, plus plenty of vitamin C, calcium, and potassium.
A cup of raw kale has about 34 calories — though you can eat a generous bowl of it for barely a dent in your daily calories. It’s just as good in smoothies as it is in salads or sautéed as a side.
12. Romaine lettuce
A single leaf of romaine has just 1 calorie. Its high water and fiber content make it a go-to for bulking up salads and sandwiches without adding meaningful calories.
13. Spinach
Spinach is loaded with vitamin K, vitamin A, and folate. It also contains more protein than most leafy greens. A one-cup serving (30 g) has just 7 calories.
14. Watercress
This underrated green grows in running water and packs a serious nutritional punch. One cup (34 g) gives you 106% of the daily value for vitamin K, 24% for vitamin C, and 22% for vitamin A — all for just 4 calories.
Suggested read: 11 Foods to Avoid for Effective Weight Loss
Cruciferous vegetables
15. Broccoli
Broccoli is one of the most nutritious vegetables on the planet. It’s part of the cruciferous family and may help protect against cancer.
One cup (91 g) has 31 calories and delivers over 100% of your daily vitamin C needs.
16. Cabbage
Green or purple, cabbage is a salad and slaw essential. Fermented cabbage (sauerkraut) also supports gut health. One cup (89 g) has just 22 calories.
17. Cauliflower
Cauliflower has become a popular low-carb substitute for everything from pizza crust to rice. One cup (100 g) has 25 calories and only 5 grams of carbs.
Root vegetables
18. Beets
Beets are well-researched for their ability to support healthy blood pressure thanks to their natural nitrate content. One cup (136 g) has 59 calories and provides 13% of the daily value for potassium.
19. Carrots
Rich in beta-carotene — which your body converts to vitamin A — carrots support eye health and immunity. One cup (128 g) has 53 calories and delivers over 400% of the daily value for vitamin A.
20. Jicama
This crunchy tuber has a texture similar to a crisp apple. One cup (120 g) has 46 calories and over 40% of the daily value for vitamin C. It’s often eaten raw — try it with a squeeze of lime and chili powder.
21. Radishes
These crunchy root vegetables add a spicy bite to salads. One cup (116 g) has just 19 calories.
22. Rutabaga
Also known as swede, rutabaga is often used as a lower-carb substitute for potatoes. One cup (140 g) has 50 calories and 11 grams of carbs.
23. Turnips
These mildly bitter root vegetables are a soup and stew staple. One cup (130 g) has 37 calories.
Other vegetables
24. Asparagus
Asparagus comes in green, white, and purple varieties. The purple type contains anthocyanins — compounds that may support heart health. One cup (134 g) has 27 calories and provides 70% of the daily value for vitamin K.
25. Celery
The original “zero calorie” poster child. One stalk (40 g) has about 5.6 calories. Beyond its low calorie count, celery contains antioxidants and anti-inflammatory compounds.
Enjoy it with nut butter, hummus, or chopped into salads and soups.
26. Cucumbers
Cucumbers are mostly water, which makes them incredibly low in calories — half a cup (52 g) has just 8 calories. They’re great in salads, sandwiches, or infused water.
27. Fennel
This bulb vegetable has a subtle licorice flavor and can be enjoyed raw, roasted, or braised. One cup (87 g) of raw fennel has 27 calories.
28. Garlic
Garlic has been used for centuries as a natural remedy. Modern research supports its potential to lower blood pressure and fight infections. One clove (3 g) has only 5 calories.
29. Onions
Whether red, white, or yellow, onions are a cooking staple. One medium onion (110 g) has about 44 calories.
30. Peppers
Bell peppers are exceptionally rich in antioxidants. One cup (149 g) of chopped red bell pepper has just 46 calories and a hefty dose of vitamin C.
31. Sugar snap peas
Their pods are entirely edible and naturally sweet. One cup (98 g) has 41 calories and nearly 100% of the daily value for vitamin C. Eat them raw with a dip or toss them into stir-fries.
32. Tomatoes
Tomatoes contain lycopene, an antioxidant studied for its potential to reduce cancer risk and support heart health. One cup (149 g) of cherry tomatoes has just 27 calories.
33. Zucchini
This versatile summer squash has a mild taste that works in almost any recipe. Spiralized into “zoodles,” it’s a popular low-carb pasta replacement. One cup (124 g) has 18 calories.
Other
34. White mushrooms
Mushrooms are fungi, not vegetables, but they’re equally low in calories. Vegetarians and vegans sometimes use them as a meat substitute thanks to their savory, umami flavor. One cup (70 g) has just 15 calories.
35. Beverages: coffee, herbal tea, water, sparkling water
Plain water has zero calories — it’s the only true zero-calorie item on this list. Most herbal teas and sparkling waters are at zero or close to it. Black coffee has about 2 calories per cup (237 g).
Swapping sugary drinks for these options is one of the simplest ways to cut daily calories.
36. Herbs and spices
Fresh or dried herbs like parsley, basil, mint, and cilantro add flavor without adding calories. Most herbs and spices have fewer than 5 calories per teaspoon.
Are negative-calorie foods real?
No. While the fruits and vegetables listed above are very low in calories, none of them actually cost your body more energy to digest than they provide.
Your body does burn energy during digestion — this is called the thermic effect of food. But even for the lowest-calorie foods, the energy spent on digestion is only a fraction of their calorie content.1
That said, these foods are still some of the best options for weight management. A meta-analysis of randomized controlled trials found that increasing fruit and vegetable intake — without specifically cutting other foods — led to a small but meaningful reduction in body weight.2
So while “negative calorie” is a myth, eating more of these foods genuinely does help with weight control.
What happens if you only eat zero-calorie foods?
It might seem logical that eating nothing but ultra-low-calorie fruits and vegetables would lead to rapid weight loss. But this approach is both ineffective and dangerous.
These foods provide very little total energy. If you relied on them exclusively, your calorie intake would drop far below what your body needs to function normally.
Metabolic slowdown
When calorie intake drops too low, your body shifts into a conservation mode. Your metabolism slows down to preserve energy — the opposite of what you want when trying to lose weight.
Research shows that continuous, severe calorie restriction leads to a measurable reduction in resting metabolic rate, a phenomenon called metabolic adaptation. This makes it progressively harder to lose weight even if you keep eating less.4
Nutrient deficiencies
Eating only low-calorie fruits and vegetables means missing entire food groups. A balanced diet includes proteins, healthy fats, whole grains, and dairy or alternatives — not just produce.
Without these, you risk malnutrition, which can show up as anemia, muscle weakness, impaired memory, skin problems, and weakened eyesight.
Weakened immune system
Severe calorie restriction has a direct impact on immune function. A 2024 study on female endurance athletes found that just 14 days of low energy availability increased oxidative stress markers in immune cells and raised cortisol levels — both signs of a compromised immune system.5
Bone loss
Very low calorie intake can reduce estrogen and testosterone levels, both of which are critical for maintaining bone density. A systematic review found that athletes with low energy availability had impaired bone health and a significantly higher risk of bone stress injuries.6
Suggested read: Top 13 Healthiest Root Vegetables to Add to Your Diet
Weight loss through calorie restriction has also been linked to continued bone mineral density loss, even after weight is regained.7
Why do people skip counting greens?
You may have noticed that some fitness and nutrition influencers don’t bother tracking their leafy greens. There’s a practical reason for this: a large bowl of mixed greens might add 15–30 calories to your daily total. In the context of a 2,000-calorie diet, that’s basically a rounding error.
This doesn’t mean greens have zero calories. It just means counting them provides little practical value for most people.
Summary
No food is truly calorie-free. But the 36 foods listed here are so low in calories that you can eat generous portions without worrying about your daily total.
Use them strategically: as snacks, in salads, blended into smoothies (skip juicing — you lose the fiber), or as lower-calorie swaps in cooked recipes. They work best as part of a balanced diet that also includes protein, healthy fats, and whole grains.
These foods aren’t a weight loss shortcut on their own. But paired with a sensible approach to eating, they make staying in a calorie deficit a lot easier — and a lot more enjoyable.
Thearle MS, Pannacciulli N, Bonfiglio S, Pacak K, Krakoff J. Extent and determinants of thermogenic responses to 24 hours of fasting, energy balance, and five different overfeeding diets in humans. J Clin Endocrinol Metab. 2013;98(7):2791-9. PubMed ↩︎ ↩︎
Mytton OT, Nnoaham K, Eyles H, Scarborough P, Ni Mhurchu C. Systematic review and meta-analysis of the effect of increased vegetable and fruit consumption on body weight and energy intake. BMC Public Health. 2014;14:886. PubMed ↩︎ ↩︎
de Oliveira MC, Sichieri R, Venturim Mozzer R. A low-energy-dense diet adding fruit reduces weight and energy intake in women. Appetite. 2008;51(2):291-5. PubMed ↩︎
Poon ET, Tsang JH, Sun F, Zheng C, Wong SH. Effects of intermittent dieting with break periods on body composition and metabolic adaptation: a systematic review and meta-analysis. Nutr Rev. 2025;83(1):59-71. PubMed ↩︎
Jeppesen JS, Caldwell HG, Lossius LO, et al. Low energy availability increases immune cell formation of reactive oxygen species and impairs exercise performance in female endurance athletes. Redox Biol. 2024;75:103250. PubMed ↩︎
Gallant TL, Ong LF, Wong L, et al. Low Energy Availability and Relative Energy Deficiency in Sport: A Systematic Review and Meta-analysis. Sports Med. 2024;55(2):325-339. PubMed ↩︎
Serra MC, Ryan AS. Bone Mineral Density Changes during Weight Regain following Weight Loss with and without Exercise. Nutrients. 2021;13(8):2848. PubMed ↩︎
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