Discovering Foods with Approximately 31 Calories
When aiming for a healthy and balanced diet, focusing on nutrient-dense, low-calorie foods is a smart strategy. These foods allow for greater volume and satisfaction while keeping total calorie intake in check. Several readily available options fit the approximate 31-calorie benchmark, making them perfect for snacks or meal additions.
Air-Popped Popcorn: A Fiber-Rich Snack
One cup of plain, air-popped popcorn is a classic example of what food has 31 calories. Beyond its low-calorie count, this whole-grain snack offers a significant amount of dietary fiber, with about 1.2 grams per cup. The fiber content helps promote feelings of fullness and can aid in digestion. To keep this snack healthy, it is essential to avoid excessive butter or oil, which can quickly increase the calorie count. Instead, try seasoning it with nutritional yeast, herbs, or spices for added flavor without the extra fat. Popcorn’s crunchy texture and high volume make it a satisfying alternative to higher-calorie chips or other processed snacks.
Broccoli: A Vitamin-Packed Vegetable
Another stellar example of what food has 31 calories is one cup of chopped broccoli. A member of the cruciferous vegetable family, broccoli is renowned for its impressive nutritional profile. It is an excellent source of vitamin C, providing over 100% of the recommended daily amount in a single cup. Broccoli also contains fiber, vitamin K, and powerful antioxidants. You can enjoy it raw in salads, steamed as a side dish, or roasted with a light seasoning. Its versatility and dense nutrient content make it a perfect addition to any meal, from stir-fries to frittatas.
Green Beans: A Versatile Side
For a different vegetable option, one hundred grams of green beans provide approximately 31 calories. This low-calorie count, combined with a good dose of fiber and vitamins, makes them a valuable addition to your diet. Green beans are a simple and flavorful side dish that can be steamed, sautéed, or roasted. They pair well with lean protein sources and can be incorporated into salads, soups, and casseroles. By choosing preparation methods that avoid excess oil, you can keep the calorie count low while enjoying their nutritional benefits.
Roasted Pumpkin Seeds: A Crunchy Topping
While portion size is key, a small amount of oven-roasted, unsalted pumpkin seeds can also hit the 31-calorie mark. Specifically, about 0.33 of a cup (5.6g) of these seeds contains 31 calories. While a smaller serving than the other options, these seeds offer healthy fats, a small amount of protein, and a satisfying crunch. They work well as a topping for salads, soups, or yogurt to add texture and a nutty flavor without a significant calorie increase. They also contain magnesium and other minerals, adding a nutrient boost to your meal.
Comparison of 31-Calorie Foods
| Food Item | Serving Size | Calories (approx.) | Fiber (approx.) | Key Nutrient Highlight |
|---|---|---|---|---|
| Air-Popped Popcorn | 1 popped cup | 31 | 1.2 g | Antioxidants, Whole Grain |
| Broccoli | 1 chopped cup | 31 | 2.4 g (cooked) | High Vitamin C |
| Green Beans | 100 g or cup | 31 | 2.7 g | Vitamin K, Manganese |
| Roasted Pumpkin Seeds | 0.33 cup (5.6 g) | 31 | 0.3 g | Magnesium, Protein |
Smart Ways to Incorporate Low-Calorie Foods
Integrating these low-calorie foods into your daily meals and snacks is straightforward and beneficial. They can replace higher-calorie components to help you manage your weight or simply boost your nutrient intake. Here are some strategies:
- Snack Swaps: Instead of grabbing a bag of potato chips, opt for a couple of cups of air-popped popcorn. The volume of popcorn provides a more satisfying snack for fewer calories, especially when seasoned with salt-free spices. For a savory, protein-packed option, try a small serving of roasted pumpkin seeds.
- Side Dish Focus: Use steamed or roasted broccoli and green beans as your go-to side dishes. These options are low in calories and fat and high in fiber and vitamins compared to starchy vegetables or processed sides. You can enhance their flavor with a squeeze of lemon juice, a dash of garlic powder, or a sprinkle of herbs.
- Salad Booster: Add raw, chopped broccoli to your salads for extra crunch and nutrients. A small amount of pumpkin seeds can also be a great addition to salads for texture and healthy fats, while steamed green beans can make your salad more substantial.
- Meal Bulk-Up: Extend the volume of your stir-fries, soups, and pasta dishes by adding large quantities of broccoli or green beans. This allows you to feel full without increasing the overall calorie count of the meal. The high water content in these vegetables helps to create a satisfying and filling dish.
- Mindful Eating: Focus on the texture and flavor of these low-calorie foods. Mindful eating, where you pay full attention to the food you are consuming, can help increase satiety and prevent overeating. For example, slowly chewing each crunchy piece of air-popped popcorn or a floret of broccoli can make the eating experience more enjoyable and help you feel more satisfied.
Conclusion
Understanding what food has 31 calories reveals a world of healthy, nutrient-rich options. Air-popped popcorn, broccoli, green beans, and even small portions of roasted pumpkin seeds can serve as cornerstones of a mindful eating strategy. These foods are not only low in calories but also packed with essential vitamins, minerals, and fiber that contribute to overall health and weight management. By incorporating these satisfying choices into your diet, you can maintain energy levels, feel fuller for longer, and avoid the pitfalls of high-calorie, low-nutrient snacking. Making small, informed adjustments to your food choices can lead to significant long-term health benefits, proving that a calorie-conscious diet doesn't have to be restrictive or bland. For more research on low-calorie food choices, consult reputable sources like Harvard Health at https://www.health.harvard.edu/nutrition/low-calorie-snacks-healthy-delicious-and-satisfying-options.
