What food is 30 calories? And what to know about low-calorie density diets

October 22, 2025 •

5 min read

According to the Mayo Clinic, eating low-energy-dense foods can help you feel fuller on fewer calories. With this in mind, many are curious about what food is 30 calories, seeking out specific items to include in their weight management and healthy eating plans. The answer is often found in fresh produce, where a surprisingly large portion can amount to a very low-calorie intake.

Quick Summary

This article explores a variety of fruits, vegetables, and other nutrient-dense options that contain around 30 calories per serving. It details how these low-calorie foods can contribute to a satisfying and healthy nutrition plan, with an emphasis on the concept of calorie density for effective weight management.

Key Points

Low-Calorie Density: Many fruits and vegetables, like cucumbers and watermelon, are low in calorie density, meaning you can eat larger portions for fewer calories.
Nutrient-Rich Vegetables: Numerous vegetables, including spinach, cauliflower, and broccoli, provide substantial volume for around 30 calories, along with essential vitamins and fiber.
Hydrating Fruits: High-water fruits like watermelon and strawberries are naturally sweet, satisfying, and have a low-calorie count, making them excellent choices for low-calorie snacks.
Satiating Snacks: Foods rich in fiber or protein, such as air-popped popcorn or egg whites, can be surprisingly filling on a low-calorie budget, helping to curb hunger between meals.
Incorporating into Meals: Adding extra low-calorie vegetables to meals, using lighter dressings, and opting for broth-based soups are simple ways to increase satiety without adding many calories.
Importance of Variety: While low-calorie foods are beneficial, a healthy diet requires combining them with a variety of other nutrient-dense foods, including lean proteins, healthy fats, and whole grains.

Understanding Calorie Density in a Healthy Nutrition Diet

To understand what kind of food has 30 calories, it's helpful to grasp the concept of energy or calorie density. Energy density refers to the number of calories in a specific amount of food. Foods with low energy density contain fewer calories in a larger portion, while high-energy-dense foods pack more calories into a smaller amount. For those focusing on weight loss or maintenance, emphasizing low-energy-dense foods can promote satiety and prevent overeating. Many whole foods, especially fruits and vegetables, have high water and fiber content, which adds volume and weight without contributing many calories.

Vegetables: Nutrient-Rich and Low-Calorie

When it comes to low-calorie options, vegetables are a goldmine. Many can be eaten in generous portions for around 30 calories, providing essential vitamins, minerals, and fiber. The following list highlights some of the best choices:

Spinach: A cup of spinach contains only about 7 calories, meaning you can have over 4 cups for just 30 calories. It's a fantastic source of vitamins K, A, and C, as well as folate, and can be added raw to salads or sautéed.
Cauliflower: One cup of raw cauliflower contains approximately 30 calories and 5 grams of carbs, making it a popular choice for low-carb diets. It is also high in fiber, which aids digestion and promotes a feeling of fullness.
Broccoli: A cup of chopped broccoli clocks in at around 31 calories, offering a significant amount of vitamin C and K. It can be steamed, roasted, or eaten raw as a crunchy snack.
Celery: A classic low-calorie food, a single medium stalk of celery has about six calories. This means you could enjoy several stalks and stay within the 30-calorie range while benefiting from its fiber and antioxidant content.
Cucumbers: A raw, unpeeled cucumber contains approximately 30 calories and is over 90% water, making it incredibly hydrating. Sliced cucumbers are a refreshing addition to salads or can be paired with a low-cal dip.
Tomatoes: A medium tomato provides roughly 30 calories and is rich in lycopene, an antioxidant linked to various health benefits.
Radishes: Offering a crisp texture and peppery flavor, a cup of radishes has only 19 calories.

Fruits: Naturally Sweet and Hydrating

Fruits are an excellent way to satisfy a sweet tooth with minimal calories, especially those with high water content. A number of fruits offer delicious, nutrient-dense portions for around 30 calories:

Watermelon: Being over 90% water, a 100-gram serving of watermelon provides just 30 calories. It's a perfect choice for staying hydrated and managing sugar cravings.
Strawberries: A 100-gram serving of strawberries contains about 32 calories and is rich in vitamin C and antioxidants. A handful of these sweet berries makes a satisfying, low-calorie snack.
Apples: A small apple is around 52 calories, but an extra-small one or a portion of a larger one can easily fit into a 30-calorie budget. Apples offer filling fiber and natural sweetness.
Grapefruit: Half a medium grapefruit has approximately 39 calories, placing a substantial portion well within the 30-calorie mark.

Comparison of Low-Calorie Foods

The following table illustrates a comparison of different 30-calorie portions, highlighting their nutritional composition. This demonstrates how a varied intake of low-calorie foods ensures a wide spectrum of nutrients.


Food Item	Portion Size (Approx.)	Key Nutrient Highlights	Water Content	Satiety Factor
Cauliflower	1 cup, raw	Fiber, Vitamin C, Vitamin K, Folate	High	Moderate (Fiber content)
Watermelon	100 grams	Vitamins A and C	Very High (~90%)	High (Water content)
Greek Yogurt (Nonfat)	~1/4 cup	Protein, Calcium, Probiotics	Moderate	High (Protein content)
Egg White	~2 large egg whites	Protein	High	Moderate (Protein content)
Spinach	4+ cups, raw	Vitamins K, A, C, Iron, Folate	High	Low (unless large volume consumed)

Incorporating 30-Calorie Foods into Your Diet

Adopting a diet rich in low-calorie, nutrient-dense foods doesn't have to be complicated. It involves conscious choices that swap high-calorie items for more filling, wholesome alternatives. For instance, rather than a handful of processed chips, a large bowl of air-popped popcorn offers a greater volume for fewer calories. Swapping a high-fat cheese topping on a salad for a light drizzle of vinaigrette and extra low-calorie vegetables is another effective strategy.

Tips for healthy snacking:

Keep washed and pre-portioned fruits and vegetables readily available in your fridge for easy snacking.
Combine different low-calorie food groups, such as vegetables with a small amount of protein-rich dip, like hummus, to increase satiety.
Consider soups. Some research suggests that soups can be more filling than solid foods with the same ingredients, making a light, broth-based soup a great low-calorie filler.
Add bulk to your meals. Incorporating extra spinach into a stir-fry or serving a larger side of steamed cauliflower can make a meal more satisfying without a significant calorie increase.
Hydrate with water or unsweetened tea. Thirst is sometimes mistaken for hunger, and staying hydrated can help manage appetite.

The Importance of Variety and Portion Control

While focusing on low-calorie foods is beneficial, a well-rounded diet requires variety to ensure all nutritional needs are met. It is important to combine these foods with lean protein, healthy fats, and whole grains. Portion control remains crucial, even with low-calorie options. Excessive consumption of any food, even healthy ones, can lead to a caloric surplus. By being mindful of serving sizes and incorporating a wide array of colorful fruits and vegetables, you can create a sustainable and satisfying nutrition diet. For those looking for official dietary guidance, the NHS's Eatwell Guide offers a comprehensive framework for achieving a balanced, healthy eating pattern.

Conclusion

Understanding what food is 30 calories can be a valuable tool for anyone looking to improve their nutrition diet and manage their weight effectively. The answer lies largely in the produce aisle, where a vast array of vegetables and fruits offer high volume, high nutrition, and low-calorie density. From crunchy cucumbers and celery to juicy watermelon and berries, there are plenty of satisfying options to choose from. By incorporating these items and focusing on smart strategies like proper hydration, combining food groups, and mindful eating, you can feel full and energized on fewer calories, contributing to long-term health and wellness. Ultimately, focusing on nutrient-rich foods rather than just calorie restriction is key to a successful and healthy lifestyle.

Frequently Asked Questions

Examples of foods around 30 calories include one cup of raw cauliflower, a 100-gram serving of watermelon, a medium tomato, or several celery stalks. These foods are generally high in water and fiber, which helps you feel full on fewer calories.

Yes, eating a large volume of low-calorie, high-fiber, and high-water foods, like fruits and vegetables, is a key strategy for weight management. These foods promote feelings of fullness (satiety), which can help reduce overall calorie intake throughout the day.

Not all low-calorie foods are equally healthy. While options like fruits, vegetables, and lean proteins are nutrient-dense, some processed, low-calorie products may lack essential vitamins and minerals. It's best to prioritize whole, minimally processed foods.

Calorie density refers to the number of calories in a specific amount of food, while portion size is the amount of food you choose to eat. Foods with low calorie density, like spinach, allow for larger portion sizes for the same number of calories compared to high-density foods like nuts.

To make a 30-calorie snack more satisfying, pair low-calorie vegetables like cucumbers or carrots with a small amount of a protein source, such as a tablespoon of low-fat Greek yogurt dip. The combination of fiber and protein increases satiety.

A 100-gram serving of watermelon is around 30 calories, as are a handful of strawberries. A larger portion of grapes can also be close to this mark, with a single cup containing around 104 calories.

While tracking can be helpful for weight management, it's not always necessary to track every calorie. Focusing on incorporating a wide variety of nutrient-dense, low-calorie foods and practicing mindful eating are often more sustainable and beneficial long-term strategies.