What Can You Eat for 19 Calories? Satisfying Low-Calorie Snacks

December 29, 2025 •

4 min read

Did you know that a full cup of sliced radishes contains just 19 calories, making it a surprisingly filling snack for a tiny caloric footprint? When exploring what can you eat for 19 calories, the focus turns to nutrient-dense foods that offer volume and satisfaction without the heavy calorie load.

Quick Summary

This guide details nutritious, low-calorie foods that are approximately 19 calories, with a focus on vegetables and high-volume options. It explains how to build a satisfying snack by leveraging the concept of calorie density for effective weight management.

Key Points

Low-Calorie Density: Focus on foods with high water and fiber content, like vegetables, to feel full on fewer calories.
Top Vegetable Options: Radishes, celery, cucumbers, and Swiss chard are excellent choices that provide satisfying volume for around 19 calories per serving.
Flavorful Pairings: Enhance low-calorie vegetable snacks with zero-calorie spices, herbs, or vinegars instead of high-calorie dips.
Protein Boost: Add a very small portion of lean protein like shrimp or an egg white for a more satiating and nutritious snack under the 19-calorie limit.
Hydration is Key: Supplementing your snack with water or herbal tea helps further curb hunger and increases feelings of fullness.
Mindful Eating: Practicing mindful eating with your low-calorie snacks helps improve satisfaction and prevents overeating.

The Power of Low-Calorie Density

Eating for weight management often involves choosing foods with a low calorie density. Calorie density is a measure of the calories in a food relative to its weight or volume. Foods high in water and fiber, like most fruits and vegetables, have a low calorie density, meaning you can eat a larger amount of food for fewer calories. This helps promote a feeling of fullness and satisfaction, which can be a game-changer for those watching their intake. Focusing on these high-volume foods is the secret to finding fulfilling options when considering what can you eat for 19 calories.

The Super-Low-Calorie Vegetable List

Several vegetables fit comfortably within the 19-calorie limit, often providing a decent portion size for this energy count. Many of these are hydrating and packed with essential nutrients, making them a smart choice for any diet. Here are some of the top contenders:

Radishes: A full cup of sliced radishes provides just 19 calories. Their crunchy texture and slightly peppery taste make them an excellent standalone snack or a great addition to a salad.
Celery: A classic diet food, one cup of chopped celery contains only 17 calories. The high water content makes it incredibly hydrating and helps to fill you up without adding significant calories.
Cucumbers: A cup of sliced cucumber has just 18 calories. It's a refreshing, crisp snack that adds a cooling element to any meal. Cucumbers are also known for being very thirst-quenching.
Swiss Chard: Just 100 grams of Swiss chard contains 19 calories and is packed with antioxidants, fiber, and vitamins. This versatile leafy green can be enjoyed raw or lightly steamed.
Lettuce and Leafy Greens: Varieties like arugula (5 calories per cup) and kale (9 calories per cup) are so low in calories that you can eat a large bowl for well under 19 calories. They add significant volume to meals and are a great way to boost nutrient intake.

Creative Ways to Build a 19-Calorie Snack

While a cup of radishes or celery is a simple and effective 19-calorie snack, you can also combine ingredients for more variety. The key is to be mindful of portion sizes and stick to low-calorie-dense pairings. For example:

Celery sticks with a light seasoning: Instead of a high-calorie dip, sprinkle your celery sticks with a pinch of sea salt, black pepper, or a sugar-free seasoning blend.
Cucumber slices with a drop of vinegar: Drizzle cucumber slices with balsamic or rice vinegar for a flavorful, virtually calorie-free addition.
Spicy radish and cucumber mix: Combine sliced radishes and cucumbers, and add a sprinkle of chili flakes for a crunchy, spicy kick. The portion size can be generous and still stay within the calorie target.

Comparison of Low-Calorie Snacks


Food Item	Serving Size	Approximate Calories	Key Nutrients
Radishes (sliced)	1 cup (116g)	19	Vitamin C, Folate
Celery (chopped)	1 cup (120g)	17	Vitamin K, Fiber
Cucumber (sliced)	1 cup (120g)	18	Vitamin K, Hydration
Swiss Chard	100g	19	Iron, Calcium, Antioxidants
Arugula (raw)	1 cup (20g)	5	Vitamin K, Calcium
Mushrooms (sliced)	1 cup (70g)	15	B Vitamins, Minerals

Beyond Raw Vegetables: Other Low-Calorie Options

While vegetables dominate the list of very low-calorie foods, there are other items to consider that can be incorporated into a 19-calorie snack. These require careful portioning but offer more variety.

Shrimp: As a lean protein source, shrimp is remarkably low in calories. A 3.5-ounce serving has only 80 calories, meaning you could have a small portion of around 2-3 pieces for under 19 calories.
Egg whites: Each egg white contains only 17 calories and is almost pure protein, providing a more satiating option. A single egg white can be a great, tiny boost of protein.
Pickles: A single pickle spear has approximately 5 calories, offering a salty, crunchy snack with virtually no caloric impact. The key is to choose varieties low in sodium.

The Importance of Hydration and Mindful Eating

When consuming very low-calorie snacks, staying hydrated is crucial. Water, herbal teas, or coffee can help fill the stomach and curb hunger pangs. It's also important to practice mindful eating, savoring each bite of your low-calorie food. This helps the brain register that you are eating, which can enhance feelings of satisfaction and prevent overconsumption.

Conclusion: Making the Most of Minimal Calories

Eating for just 19 calories may seem like a challenge, but by understanding the principles of calorie density, it becomes an achievable goal. Low-calorie vegetables like radishes, celery, and cucumbers provide the volume and crunch needed to feel satisfied without a significant caloric impact. Adding in small, carefully portioned amounts of lean proteins or flavor-enhancing spices can create a surprisingly filling and delicious snack. Ultimately, the best way to utilize a very low-calorie budget is by choosing high-volume, nutrient-rich foods that not only satiate hunger but also contribute positively to overall health.

For more in-depth information on calorie density and weight management, you can refer to authoritative health resources like Healthline's article on zero-calorie foods.

Frequently Asked Questions

A 1-cup serving of sliced radishes, which weighs approximately 116 grams, contains 19 calories.

While most fruits have slightly more, some very small portions might fit. For example, a single strawberry is typically around 4-5 calories, so a few could be consumed. However, high-volume vegetables are generally better for feeling full at this calorie count.

Yes, water, black coffee, and unsweetened tea all have zero calories. A very small amount of milk could also be included, but for maximizing volume, zero-calorie beverages are best.

Combining different low-calorie vegetables adds variety and volume. Adding zero-calorie seasonings like pepper, chili flakes, or a splash of vinegar can enhance flavor without adding calories, boosting satisfaction.

Low-calorie density foods, which are high in water and fiber, allow you to eat larger portions and feel fuller and more satisfied for a longer period of time, which is helpful for weight management.

Yes, a typical pickle spear has approximately 5 calories. As long as you are mindful of the sodium content, they are a great crunchy and flavorful snack option with minimal calories.

For an easy snack, simply slice up a cucumber or grab a handful of radishes. These require no preparation and are ready to eat, fitting your calorie goal instantly.