What can you eat for 17 calories? Exploring Nutrient-Dense Ultra-Low Calorie Foods

November 30, 2025 •

4 min read

Did you know that a single large egg white contains approximately 17 calories, providing high-quality protein for a surprisingly low-calorie count? If you are wondering what can you eat for 17 calories, the answer often lies in understanding how to leverage nutrient-dense, high-volume foods.

Quick Summary

Find specific foods like zucchini, apricots, and egg whites that are around 17 calories. The article discusses leveraging high-volume, low-energy-density options for feeling full on minimal calories.

Key Points

Egg Whites: One large egg white provides around 17 calories, offering a concentrated source of lean protein.
Zucchini: A 100-gram serving of zucchini contains approximately 17 calories, making it a highly versatile, low-energy-density vegetable.
Apricot: A single raw apricot is roughly 16-17 calories, packed with vitamins and fiber for digestive health.
Romaine Lettuce: About 100 grams of romaine lettuce provides 17 calories, serving as a hydrating base for salads.
Celery: Several stalks of celery can amount to around 17 calories, with its high water content promoting fullness.
Energy Density: Prioritizing foods with a high water and fiber content, known as low-energy-dense foods, helps you feel full on fewer calories.

The Concept of Energy-Density

When considering ultra-low-calorie foods, it's helpful to understand the concept of energy density. Energy density refers to the number of calories in a specific amount of food. Foods with a low energy density, such as fruits and vegetables, have a high water and fiber content. This provides volume and weight, helping you feel full on fewer calories. For instance, you can eat a large portion of leafy greens for the same number of calories as a very small amount of a high-fat snack. This is the key principle behind identifying what can you eat for 17 calories that will actually provide satisfaction.

Specific Foods Around the 17-Calorie Mark

Egg White

One of the most precise examples of a food with approximately 17 calories is the white from a large egg. Egg whites are an excellent source of pure protein, containing virtually no fat or cholesterol. This makes them a perfect addition for anyone focusing on protein intake with minimal calories. While you wouldn't eat just one egg white as a meal, adding one or two to a stir-fry, a soup, or scrambling them into a larger vegetable dish is an effective way to boost protein without spiking the calorie count.

Zucchini

A 100-gram serving of zucchini contains just about 17 calories. Zucchini is made mostly of water and is rich in fiber, potassium, and vitamins A and C. Its versatility is a major benefit; it can be grilled, sautéed, or spiralized into 'noodles' to replace higher-calorie pasta. Given its low-energy density, you can eat a generous portion of zucchini to feel more satisfied than with a high-calorie snack.

Apricot

For a touch of sweetness, a single raw apricot clocks in at around 16 to 17 calories. Apricots are a great source of vitamins A, C, E, and K, as well as fiber. The fiber content helps support digestion and gut health. An apricot makes for a perfect ultra-low-calorie snack to satisfy a sweet craving naturally. The small fruit is also loaded with beta-carotene, an antioxidant that is good for vision and skin.

Romaine Lettuce

Approximately 100 grams of romaine lettuce is also around 17 calories. While often dismissed as nutritionally sparse, romaine is actually a good source of folate and vitamin K. Its high water content and crisp texture make it an excellent, hydrating base for a salad. A generous bowl of romaine can add significant volume to a meal for a negligible calorie cost.

Celery

Another classic low-calorie choice, celery has a high water content and can be very filling. While a single medium stalk has around 6 calories, you can enjoy about three stalks for roughly 17 calories. Celery is a great source of vitamin K1 and contains anti-inflammatory plant compounds. It's the perfect crunchy vegetable for snacking or adding to salads and soups.

Other Ultra-Low Calorie Foods to Consider

Cucumbers: These are one of the lowest-calorie vegetables due to their high water content. A half-cup (52g) has only 8 calories.
Radishes: A cup of sliced radishes has about 19 calories, offering a spicy kick with very few calories.
Strawberries: A cup of sliced strawberries contains only about 53 calories, meaning you can enjoy a smaller portion of these antioxidant-rich berries to stay well under the 17-calorie mark.
Watercress: This leafy green is incredibly nutrient-dense, providing just 4 calories per cup.
Mushrooms: One cup of white button mushrooms has about 15 calories, adding a savory, earthy flavor to dishes.

Comparison of Ultra-Low Calorie Options


Food (Quantity for ~17 kcal)	Primary Benefit	Water Content	Fiber Content	Protein Content
Egg White (1 large)	High-quality protein	High	Low	High
Zucchini (100g)	High volume, vitamins	High	Moderate	Low
Apricot (1 raw)	Sweetness, vitamins, fiber	Moderate	Moderate	Low
Romaine (100g)	Hydrating, vitamins	Very High	Moderate	Low
Celery (3 stalks)	Crunch, water content	Very High	Moderate	Low

Incorporating These Foods into Your Diet

Utilizing ultra-low-calorie foods effectively involves pairing them with other nutrient-rich ingredients to create a balanced meal. You can use large quantities of zucchini or romaine lettuce as a base and add a single egg white, some lean protein like fish or chicken breast, and a low-calorie dressing for a complete meal. Eating in this manner leverages the principle of low energy density, allowing you to consume a physically large and satisfying portion without a heavy calorie load, which is beneficial for weight management. Focusing on volume rather than restriction helps manage appetite and cravings. For more on this, you can learn about how energy density works to help you feel full on fewer calories.

Conclusion: Eating Smart at Any Calorie Level

While knowing what can you eat for 17 calories is an interesting exercise, the larger takeaway is to understand the value of nutrient-dense, low-energy-density foods. These are the items that provide the most nutritional bang for your buck and help support long-term health and weight management goals. Rather than rigidly counting every single calorie, a focus on incorporating these types of foods—like an egg white for protein, zucchini for volume, or an apricot for sweetness—will be more sustainable and beneficial in the long run. By prioritizing fresh, whole foods high in water and fiber, you can keep your calorie intake in check while feeling nourished and satisfied.

Frequently Asked Questions

While few foods have exactly 17 calories, precise portions of foods like one large egg white, 100g of raw zucchini, and a single raw apricot are excellent examples of options that fall right around this mark.

Yes, a large egg white contains approximately 17 calories. This makes it an ideal option for adding a boost of lean protein to meals without significantly increasing the overall calorie count.

A 100-gram serving of raw zucchini contains roughly 17 calories. This is a great way to add bulk and nutrients to a meal with very few calories.

Ultra-low-calorie foods are often high in water and fiber, which helps promote a feeling of fullness. They also tend to be nutrient-dense, providing essential vitamins and minerals without adding excess calories, which is beneficial for weight management.

Focusing solely on minimal calorie amounts is not recommended. It's more important to emphasize nutrient-dense foods (high vitamins, minerals, and fiber) within a balanced diet rather than chasing a specific low number. Ultra-low-calorie foods should complement, not replace, a well-rounded eating plan.

You can build a full meal by combining multiple low-calorie items. For instance, a base of romaine lettuce and zucchini topped with a cooked egg white and a low-calorie dressing creates a satisfying and nutrient-rich meal that won't exceed a moderate calorie count.

Other vegetables known for their low-calorie count include cucumbers, watercress, radishes, and bell peppers. They are all high in water and nutrients, making them great choices for a balanced diet.