What Food Has Only 10 Calories?

December 25, 2025 •

4 min read

One large stalk of celery contains about 6 calories. While truly 'zero calorie' foods are a myth, many items like celery, broth, and leafy greens are so low in energy density that a single serving can be around 10 calories or less. Exploring what food has only 10 calories can offer a practical strategy for weight management and healthier snacking.

Quick Summary

Several vegetables, leafy greens, and simple liquids contain 10 calories or less per serving due to their high water and fiber content. Examples include celery stalks, cups of arugula, and clear broths, which help increase feelings of fullness while consuming minimal calories.

Key Points

Celery: One medium stalk of celery contains just around 6 calories and is packed with water and fiber, making it an excellent low-calorie, hydrating snack.
Leafy Greens: A cup of raw spinach contains only 7 calories, while a cup of arugula has about 5 calories, adding minimal calories with high nutritional value.
Clear Broth: A cup of low-calorie vegetable or mushroom broth can contain as few as 7-12 calories, providing warmth and hydration without excess calories.
High Water Content: Foods like cucumber (8 calories per half-cup) and watermelon (about 30 calories per 100g) are extremely low in energy density, promoting fullness.
Energy Density: The low-calorie nature of these foods is due to their high water and fiber content, which adds volume without significant energy, helping to control appetite.
Versatile Ingredients: Ultra-low-calorie foods like mushrooms, radishes, and bell peppers can be incorporated into numerous dishes to add flavor, volume, and nutrients with minimal caloric impact.
Sustainable Weight Management: Including a variety of these low-energy-dense foods helps create a calorie deficit while maintaining feelings of fullness, supporting long-term weight goals.

The Science Behind Low-Calorie Foods

To understand what food has only 10 calories, it's crucial to grasp the concept of energy density. Energy density refers to the number of calories in a specific amount of food. Foods with high water and fiber content tend to have a low energy density because they provide volume and weight without adding a significant number of calories. This allows a person to eat a larger volume of food and feel fuller for longer on fewer calories, which is a cornerstone of effective weight management.

Vegetables Under 10 Calories

Many non-starchy vegetables fit into the ultra-low-calorie category due to their high water content. Here are a few notable examples, with calorie counts based on standard serving sizes:

Celery: A medium stalk contains around 6 calories. Its high fiber and water content make it a satisfying and crunchy snack. Celery can also be an excellent base for dips, soups, and salads.
Arugula: A cup of raw arugula has only about 5 calories. This peppery leafy green is a powerhouse of nutrients and can be used to add flavor and bulk to any salad.
Spinach: One cup of raw spinach contains just 7 calories. It's incredibly versatile and rich in vitamins and minerals, perfect for adding to smoothies, salads, or cooking gently.
Iceberg Lettuce: Often criticized for its lower nutrient density compared to other greens, iceberg lettuce has a high water content, with a single cup containing around 10 calories. It provides a crisp texture to wraps and salads.
Cucumber: A half-cup serving of sliced cucumber is only about 8 calories, thanks to its extremely high water content.
Radishes: These crunchy root vegetables are a flavorful, low-calorie option, with a single radish containing about 1 calorie.

Other Ultra-Low-Calorie Options

Beyond vegetables, a few other food items and beverages can fit into a 10-calorie budget:

Sugar-Free Jello: One cup of sugar-free gelatin dessert typically contains around 10 calories, offering a sweet treat without the calories.
Clear Broth: Vegetable or mushroom broth, prepared without excessive oil or salt, can be an excellent low-calorie snack or meal starter, with many options containing under 10 calories per cup.
Herbs and Spices: Most herbs and spices add negligible calories to a dish while providing a significant boost of flavor. Fresh parsley, cilantro, and basil, for example, contain only a few calories per serving.
Roasted Seaweed Snacks: Some varieties of roasted seaweed snacks are sold in small packages with calorie counts as low as 5 to 20 calories per package.

Low-Calorie Food Comparison: Vegetables vs. Broths

To highlight the key differences and uses, here is a comparison of two low-calorie food types:


Feature	Vegetables	Broths (Low-Calorie)
Texture	Crunchy and fibrous, providing a satisfying chewing experience.	Liquid, offering hydration and warmth.
Nutrient Content	High in vitamins, minerals, and dietary fiber.	Can be rich in minerals, but generally lower in fiber and overall micronutrients.
Satiety Effect	Fiber helps promote a feeling of fullness by slowing digestion.	High water content helps fill the stomach, providing a temporary feeling of fullness.
Best Use	Raw snacks, salad bases, stir-fry additions.	Soups, beverage alternatives, meal starters.
Examples	Celery, arugula, spinach, cucumbers.	Vegetable broth, mushroom broth.

How to Integrate These Foods into Your Diet

Incorporating these low-calorie items doesn't mean sacrificing flavor or feeling deprived. They can be used as building blocks to create filling and satisfying meals:

Bulk up meals: Add a generous portion of spinach, shredded lettuce, or sautéed mushrooms to bulk up pasta dishes, stir-fries, or sandwiches without a large caloric penalty.
Smart snacking: Instead of high-calorie chips, snack on cucumber or celery sticks with a low-calorie dip. This provides a satisfying crunch and hydration with minimal calories.
Flavorful hydration: Use low-calorie broths as a warm, comforting beverage or a flavor base for soups and stews. This helps you stay hydrated and can curb hunger between meals.
Use as a garnish: Top meals with fresh, low-calorie herbs like parsley or cilantro to add a burst of flavor and visual appeal.

Conclusion

No natural food is truly calorie-free, but numerous options exist that provide a serving for 10 calories or less. These foods, primarily vegetables with high water and fiber content like celery, arugula, and cucumber, offer a way to manage hunger and control calorie intake effectively. By strategically incorporating these items, individuals can enhance their weight management efforts and boost their overall nutrient intake. It is important to remember that these foods should complement, not replace, a balanced diet that includes a variety of nutrient-dense options. A sustainable and healthy eating plan includes both nutrient-rich, low-calorie foods and more substantial, balanced meals.

What Food Has Only 10 Calories? An Authority Link

For more in-depth, scientifically-backed information on weight management through low-energy-dense foods, consider exploring the resources available at the Mayo Clinic: Weight loss: Feel full on fewer calories.

Frequently Asked Questions

No food contains truly zero calories, as everything has some energy content. The term 'zero calorie' is often used colloquially for foods like celery and leafy greens that have negligible amounts of energy due to their high water and fiber content. Your body expends a small amount of energy to digest them, making their net caloric contribution very low.

The concept of 'negative calorie' foods, which suggests that a food requires more energy to digest than it provides, is largely a myth. While foods like celery and lettuce are very low in calories, the effect is not significant enough to be considered a negative caloric impact on your body.

Eating ultra-low-calorie foods, especially nutrient-dense options like leafy greens and vegetables, can help promote feelings of fullness and hydration without adding many calories. This is beneficial for managing weight and increasing overall vitamin and mineral intake.

To make low-calorie foods more filling, pair them with small amounts of healthy fats and protein. For example, add chopped celery to a protein-rich chicken salad or dip cucumber slices into hummus. This combination increases satiety while keeping overall calories in check.

Sugar-free jello is a low-calorie option, typically around 10 calories per cup. However, it is not a nutritionally rich food. For a healthier, nutrient-dense low-calorie snack, fresh vegetables and fruits are a better choice.

Most non-starchy vegetables are very low in calories due to their high water content. However, root vegetables like potatoes and starchy vegetables like peas contain more calories. Focusing on water-rich vegetables like lettuce, cucumber, and celery is a good strategy for finding options with 10 calories or less per serving.

Leafy greens are among the lowest-calorie foods. A cup of raw spinach contains about 7 calories, while a cup of arugula contains about 5. These are great choices for adding volume to meals for very few calories.