What Food Is 31 Calories?
While it might seem like a specific, obscure number, the 31-calorie benchmark is achieved by several surprisingly common and healthy foods. Focusing on these low-calorie, high-volume options can help you feel full and satisfied without consuming too many calories, which is a key strategy for weight loss and maintenance. The most notable examples include certain vegetables and whole grains, which are packed with fiber, vitamins, and minerals that contribute to overall health.
Air-Popped Popcorn
Perhaps the most well-known contender for the 31-calorie mark is air-popped popcorn. A single cup of plain, air-popped popcorn without any butter or oil contains about 31 calories, along with 1.2 grams of dietary fiber. This high fiber content is what makes popcorn so effective at promoting feelings of fullness and satiety, helping to reduce overall calorie intake. It is also a whole grain, offering a nutritious and satisfying crunch that can replace less healthy, processed snacks like potato chips. For example, one study found that people who ate 100 calories of popcorn felt more satisfied than those who ate 150 calories of potato chips. To keep the calorie count low, stick to the air-popped method and season it with zero-calorie spices rather than high-fat butter or salt.
Broccoli
Another food that hits the 31-calorie mark is broccoli. A full cup of chopped broccoli contains approximately 31 calories. This nutrient-packed cruciferous vegetable is an excellent source of fiber, vitamins C and K, and antioxidants, supporting everything from digestive health to immune function. Because of its high water and fiber content, broccoli is a high-volume, low-calorie food that can help fill you up without contributing many calories. It can be enjoyed raw with a low-fat dip, steamed, or roasted for a healthy and satisfying snack or side dish. The numerous health benefits associated with cruciferous vegetables like broccoli make it a smart choice for any balanced diet.
Green Beans
Green beans also fall squarely into the 31-calorie category. A cup (100 grams) of cooked green beans contains exactly 31 calories. These beans are rich in B vitamins, vitamin C, and vitamin K, making them a nutritious addition to any meal plan. They are also a good source of fiber, which helps with satiety. Whether steamed, boiled, or lightly stir-fried, green beans offer a satisfying texture and a dose of essential nutrients for very few calories. This makes them a perfect snack for mindful eaters or as a low-calorie side dish to help fill out a meal.
Comparison of Low-Calorie Foods
When focusing on calorie-controlled eating, it can be helpful to compare options. The following table illustrates how our 31-calorie champions stack up against other common low-calorie snack foods.
| Food Item (Serving Size) | Approximate Calories | Notable Nutritional Benefit |
|---|---|---|
| Air-Popped Popcorn (1 cup) | 31 kcal | High fiber, whole grain |
| Broccoli (1 cup, chopped) | 31 kcal | High in vitamin C and K |
| Green Beans (1 cup, cooked) | 31 kcal | Source of B vitamins, vitamin K |
| Cauliflower (1 cup, raw) | 30 kcal | Rich in vitamins and fiber |
| Strawberries (100g) | 32 kcal | High in vitamin C and antioxidants |
| Celery (1 cup, chopped) | 16 kcal | High in water and antioxidants |
| Cucumber (1 cup, sliced) | 18 kcal | Hydrating and low-calorie |
Beyond 31 Calories: Other Smart Low-Calorie Choices
Beyond the specific 31-calorie items, there are many other excellent low-calorie foods that provide great nutrition and satisfaction. Incorporating a variety of these foods into your diet can prevent boredom and ensure you're getting a broad spectrum of nutrients.
- Berries: Berries like blueberries and raspberries are loaded with antioxidants and fiber. A cup of blueberries is about 86 calories.
- Greek Yogurt: Nonfat Greek yogurt is packed with protein and probiotics. A single-serving cup (about 150 calories) can promote fullness and support gut health.
- Eggs: Hard-boiled eggs are a nutrient-dense source of protein that can help control appetite. A large egg is around 72 calories and provides 6 grams of protein.
- Cottage Cheese: Low-fat cottage cheese is another protein-rich snack. One cup can provide about 28 grams of protein for around 163 calories.
- Legumes: Lentils, beans, and peas are excellent sources of protein and fiber that can boost feelings of fullness and reduce overall calorie consumption.
Portion Control and Mindful Eating
Regardless of how low the calorie count is, portion control is still important. Even healthy foods can contribute to weight gain if consumed in excess. Combining high-volume, low-calorie items with a source of protein and healthy fat can create a more balanced and satisfying snack. For example, pairing crunchy vegetables with a small amount of hummus can be more filling than eating the vegetables alone. Staying hydrated by drinking water or unsweetened tea also helps with appetite control and can further manage calorie intake throughout the day. Learning to eat mindfully—savoring the flavors and textures of your food—can also help you recognize when you are full and prevent overeating.
Conclusion
While searching for a specific 31-calorie food might seem like a niche dietary quest, the answer reveals some of the best foods for health and weight management. Air-popped popcorn, broccoli, and green beans are all excellent choices that fit this description, providing fiber, vitamins, and minerals for minimal caloric cost. By incorporating these and other low-calorie, nutrient-dense options into your daily routine, you can effectively manage your calorie intake without sacrificing taste or satisfaction. The key to success is focusing on whole, minimally processed foods and practicing mindful portion control to achieve your health goals. For further reading, Harvard Health provides extensive resources on low-calorie snacks and healthy eating habits.
