What foods have under 10 calories?: Debunking myths and finding healthy options

October 15, 2025 •

4 min read

While the popular concept of "negative calorie foods" is largely a myth, the reality is that some foods are so low in energy density that you can consume them in significant volume with minimal caloric impact. Understanding what foods have under 10 calories? per serving and how to use them can be a powerful tool for weight management and overall nutritional health. This guide separates fact from fiction and provides practical ways to incorporate these hydrating, nutrient-dense items into your diet.

Quick Summary

This article explores the truth behind low-calorie foods, highlighting items with very low energy density due to high water and fiber content. It provides lists of vegetables, herbs, and other options under 10 calories per serving and explains their benefits for satiety and diet management.

Key Points

Embrace the Low-Calorie Advantage: Focus on foods with a very low energy density to consume larger portions with minimal calories, aiding in diet management.
Choose Hydrating Options: Foods like cucumber, celery, and lettuce are primarily water, which helps promote hydration and fills you up quickly.
Prioritize High-Fiber Foods: Fiber-rich items, such as spinach and mushrooms, slow digestion, increase satiety, and help control hunger.
Utilize Fresh Herbs for Flavor: Calorie-free herbs like parsley, basil, and cilantro can enhance the taste of meals without adding calories from sauces or oils.
Debunk the Myth: Understand that "negative calorie foods" do not exist, and the true benefit comes from consuming high-volume, low-calorie items as part of a balanced diet.
Practice Volume Eating: Use these low-calorie ingredients to bulk up meals and snacks, promoting fullness and helping you stick to your nutritional goals.

Debunking the "Zero-Calorie" Myth

Before exploring a comprehensive list of ultra-low-calorie foods, it's crucial to address a common dieting myth: the idea of "negative calorie foods". This concept suggests that some foods, like celery, require more energy to digest than they provide, resulting in a net negative calorie gain. However, this is not supported by scientific evidence. The body does expend energy to process food, known as the thermic effect of food (TEF), but even foods with very low-calorie counts still yield a small net positive energy gain. The real benefit of these foods lies in their low-energy density—they allow for large, filling portions with minimal calories, which is key for controlling hunger.

The High-Water and High-Fiber Advantage

The reason certain foods have such a minimal caloric impact is their composition. They are typically high in water and dietary fiber, both of which contain few to no calories.

High Water Content: Foods like lettuce, cucumber, and celery are mostly water. This means you can eat a large volume without adding significant calories, promoting hydration and feelings of fullness.
High Fiber Content: Dietary fiber, found in many vegetables and fruits, is a type of carbohydrate the body cannot digest. It adds bulk to your meals, slows down digestion, and contributes to long-lasting satiety, helping curb cravings.

A list of foods under 10 calories per serving

Here is a list of foods, along with approximate serving sizes, that typically contain fewer than 10 calories. Calorie counts can vary based on size, variety, and preparation.

Low-Calorie Vegetables

Celery: One large stalk (around 40g) contains only about 6 calories. It's a classic low-calorie snack, mostly water and fiber.
Cucumber: A half-cup serving of sliced cucumber has just 8 calories. It's incredibly hydrating and refreshing.
Leafy Greens: A large handful (around 30g) of spinach, lettuce, or arugula contains under 10 calories and is packed with vitamins.
Radishes: These peppery root vegetables are very low in calories, with five medium radishes having around 5 calories.
Mushrooms: A large handful of white mushrooms (around 70g) contains approximately 8 calories and adds a savory, meaty flavor to dishes.
Sprouts: Alfalfa sprouts or bean sprouts are extremely low in calories, with a one-cup serving containing around 10 calories.
Bell Peppers: Small quantities, like a few slices, are perfect for snacking and under 10 calories, but larger portions can be slightly higher.

Low-Calorie Herbs and Spices

Fresh Herbs: A tablespoon of fresh parsley, basil, or cilantro has less than 5 calories and is a great way to add flavor without guilt.
Dried Spices: Spices like cumin, oregano, and cinnamon contain minimal calories per teaspoon and are calorie-free per dusting.

Very Low-Calorie Liquids

Water and Ice: Zero calories. Ice water may increase metabolic rate very slightly as the body works to heat it up, but the effect is minimal.
Plain Black Coffee or Tea: Unsweetened, these beverages contain virtually no calories.
Clear Broth: Vegetable or chicken broth has very few calories per cup, especially when homemade with minimal fat.

How to Incorporate These Foods into Your Diet

Instead of thinking of these as just snacks, integrate them creatively into your meals to boost volume and satiety. This strategy is known as volume eating.

For example:

Start with a base: Use a large bed of lettuce or spinach for your salads to fill your plate.
Bulk up main dishes: Add chopped mushrooms, bell peppers, or shredded cabbage to stir-fries, omelets, and casseroles. This boosts volume and nutrient intake without significantly increasing calories.
Create flavor-packed snacks: Dip cucumber slices or celery sticks in a small amount of low-calorie seasoning or plain nonfat Greek yogurt.
Hydrate with flavor: Infuse your water with fresh mint, cucumber slices, or a squeeze of lemon or lime for a delicious, calorie-free drink.
Master the art of seasoning: Rather than relying on high-calorie sauces, use a mix of herbs and spices to add depth of flavor.

Comparison of Low-Calorie Foods


Food (Raw)	Approx. Serving Size	Approx. Calories	Water Content	Fiber Content (g)
Celery	1 large stalk (40g)	6	95%	0.6
Cucumber	1/2 cup, sliced	8	96%	0.3
Spinach	1 cup, raw	7	91%	0.7
White Mushrooms	1 cup, sliced (70g)	8	92%	1.1
Radishes	5 medium	5	95%	0.8
Broccoli	1/2 cup, chopped	15	91%	1.2

Conclusion

Incorporating foods with under 10 calories is a smart nutritional strategy, not because of a mythical negative calorie effect, but because of their high water and fiber content. By focusing on these nutrient-dense options, you can enjoy larger, more satisfying meals that help manage your overall calorie intake and support weight loss goals. The key is to use them strategically to add volume, flavor, and essential vitamins and minerals without significant caloric cost. Instead of restrictive dieting, adopt a 'volume eating' mindset to achieve long-term, healthy habits.

Authoritative outbound link: Dietary Guidelines for Americans on Fiber

Frequently Asked Questions

No, the concept of 'negative calorie foods' is a myth not supported by scientific evidence. While the body does burn some energy to digest food, all foods, even those with very low-calorie counts, provide a small net energy gain.

The primary reason is their high water and fiber content, which contributes almost no calories while providing bulk. This high volume for low calories promotes feelings of fullness.

Yes, as part of a balanced diet, consuming large amounts of these low-calorie, high-volume foods can be a very effective strategy for weight management. They satisfy hunger without leading to an overall high caloric intake.

No, some vegetables, particularly starchy ones like potatoes or those higher in natural sugars like carrots in larger quantities, contain more calories. The vegetables with the lowest calorie density are typically very high in water.

You can add flavor without calories by using fresh herbs, dried spices, lemon juice, lime juice, or a splash of vinegar. Grilling, roasting, or steaming also enhances natural flavors without adding fat.

No, this is not a healthy or sustainable diet approach. While these foods are excellent for promoting fullness, they lack essential nutrients like protein, healthy fats, and some micronutrients necessary for overall health.

Volume eating is a strategy that focuses on consuming large quantities of food with low energy density to promote satiety. By filling your plate with low-calorie vegetables and high-fiber foods, you can feel satisfied while managing your total calorie intake.