Is there a vegetable with 0 calories? Understanding 'Negative-Calorie' Foods

November 17, 2025 •

3 min read

The idea that some foods, like celery, have zero or 'negative' calories is a popular myth, with nearly all plant-based foods containing at least a small amount of energy. However, the concept is not entirely baseless, as certain vegetables are so low in calories that they require a significant portion of their own caloric value to digest. This article explores whether there is a vegetable with 0 calories, the science behind it, and which low-calorie options are best for weight management.

Quick Summary

This article examines the misconception of zero-calorie vegetables, detailing the actual caloric content of popular low-energy vegetables. It explains why the 'negative-calorie' theory is a myth and how high water and fiber content make certain vegetables excellent for weight loss. The article provides a list of genuinely low-calorie vegetables and offers practical advice on incorporating them into a healthy, balanced diet.

Key Points

The 'Negative-Calorie' Myth: No food truly has zero calories; the idea comes from the low energy density of some vegetables, which requires minimal energy for digestion, but still provides a net gain.
High Water and Fiber: Low-calorie vegetables like celery and cucumbers are predominantly water and fiber, which fill you up without adding many calories.
Promotes Satiety: The high fiber content in these vegetables helps you feel fuller for longer, which can prevent overeating and aid in weight loss.
Nutrient-Dense: Despite their low-calorie count, these vegetables are packed with essential vitamins, minerals, and antioxidants crucial for overall health.
Volume Eating: Using low-calorie vegetables allows for 'volume eating,' where you consume a large amount of food with minimal calories, a key strategy for weight management.
Incorporate for Balance: Low-calorie vegetables should be part of a balanced diet, not the sole food source, to ensure you receive all necessary nutrients.

The 'Zero-Calorie' Vegetable Myth: Deconstructed

It is a widely held belief that some vegetables, particularly celery, contain no calories, or even require more energy to digest than they provide, thus earning them the name 'negative-calorie' foods. This concept is a misconception based on a kernel of truth. All foods, with the exception of water, contain some caloric energy. The human body does expend energy to digest, absorb, and process food, a process known as the thermic effect of food (TEF). For some very low-calorie, high-fiber, and high-water vegetables, the energy spent on digestion may represent a larger percentage of the food's total calories compared to a denser, high-calorie food like a burger. However, the TEF is not substantial enough to make any food's net calorie count zero or negative.

The Science Behind Low-Calorie Vegetables

The reason certain vegetables feel like 'free food' and are so beneficial for weight management lies in their composition. They are typically rich in water and dietary fiber, which have several key benefits:

High Water Content: Vegetables like cucumbers, lettuce, and celery are mostly water. This provides volume and weight without adding significant calories, helping you feel full and hydrated.
High Fiber Content: Fiber is indigestible, so it contributes bulk without calories. It slows down digestion, prolongs feelings of fullness (satiety), and helps regulate blood sugar levels.
Nutrient Density: These vegetables are not just low in calories; they are packed with vitamins, minerals, and antioxidants that are vital for overall health.

How to Leverage Low-Calorie Vegetables for Weight Loss

Incorporating low-calorie vegetables into your diet is an effective strategy for controlling weight by promoting 'volume eating.' This approach allows you to fill your plate and your stomach with large quantities of food for a minimal calorie cost, which helps to curb cravings and prevent overeating of higher-calorie items.

Best Ways to Incorporate Low-Calorie Vegetables:

Raw Snacks: Cut up cucumbers, celery sticks, and bell peppers for guilt-free snacking.
Bulk Up Meals: Add generous portions of spinach, lettuce, or cauliflower to bulk up salads, stir-fries, and soups.
Low-Calorie Swaps: Use cauliflower rice instead of high-carb grains, or zucchini noodles in place of pasta.
Flavoring: Use herbs, spices, and vegetable broths to add flavor without excess calories from high-fat sauces or oils.

A Comparison of Popular Low-Calorie Vegetables

This table highlights the approximate calorie content and water percentage per 100 grams of several common vegetables, showcasing why they are considered 'near-zero' calorie foods.


Vegetable	Approx. Calories (per 100g)	Approx. Water Content (%)	Key Nutrients	Why It Feels 'Zero-Calorie'
Cucumber	16	95-97	Vitamin K, Potassium	Its extremely high water content gives it filling volume for very few calories.
Celery	14	95	Vitamin K, Folate	The fibrous stalks require chewing and digestion, contributing to satiety.
Lettuce (Romaine)	15	95	Vitamin C, Vitamin K	Primarily water, making it the perfect low-calorie base for salads.
Zucchini	17	95	Vitamin A, Vitamin C	Versatile and high in water, it can replace higher-calorie components in recipes.
Radish	16	95	Vitamin C	Crunchy texture and high water content provide satisfying bulk.

The Importance of a Balanced Diet

While low-calorie vegetables are a powerful tool for weight management, it is crucial to remember they should be part of a balanced diet, not the sole component. Relying exclusively on these foods can lead to nutrient deficiencies, fatigue, and other health issues. A healthy eating plan incorporates a variety of food groups, including protein, healthy fats, and complex carbohydrates, to ensure all essential nutrient needs are met. The key is to use these low-calorie options to increase volume and nutrition without dramatically increasing your overall caloric intake. For those seeking long-term sustainable changes, integrating these foods intelligently is far more effective than trying to subsist on a restrictive diet based on a myth. For further dietary advice, it is always recommended to consult a registered dietitian or nutritionist.

Conclusion: The Real Answer to the Zero-Calorie Question

In conclusion, the short and definitive answer to "is there a vegetable with 0 calories?" is no. All vegetables contain some caloric energy. The popular belief stems from the fact that certain vegetables, due to their very high water and fiber content, are extremely low in calories and can be consumed in large quantities for a minimal energy cost. These 'near-zero' or 'negative-calorie' foods are valuable for weight management because they promote feelings of fullness and are highly nutrient-dense. By understanding the science and integrating these vegetables into a balanced and varied diet, you can achieve your health goals effectively and sustainably.

Frequently Asked Questions

No, celery does not have negative calories. While it is very low in calories (about 14 calories per 100g) and requires some energy to digest, the energy expended for digestion does not exceed the calories it provides. It is simply a highly hydrating, low-calorie food.

A 'negative-calorie' food is a misleading term for foods, typically fruits and vegetables, that are so low in calories and high in water or fiber that it feels like you're getting free food. The myth suggests it takes more energy to digest them than they contain, but this is scientifically inaccurate.

Examples of vegetables with a very low caloric density include cucumber (16 kcal/100g), lettuce (15 kcal/100g), celery (14 kcal/100g), zucchini (17 kcal/100g), and radishes (16 kcal/100g).

No, relying solely on these foods is an unhealthy and unsustainable crash diet that can lead to severe nutrient deficiencies. For healthy and lasting weight loss, you need a balanced diet that includes a variety of nutrients from all food groups.

Yes, absolutely. Most low-calorie vegetables are nutrient-dense, meaning they provide a high amount of vitamins, minerals, and antioxidants relative to their calorie count. Foods like spinach and broccoli are prime examples.

You can incorporate them into your meals to increase volume without adding many calories. Add large handfuls of greens to salads, use them to bulk up soups and stir-fries, or enjoy them as crunchy snacks between meals.

Yes, it is generally safe to consume large quantities of low-calorie vegetables, as they are a healthy and hydrating part of a balanced diet. The main risk lies in neglecting other essential food groups if you focus exclusively on these options.