What has 20 calories? A guide to low-calory foods

December 27, 2025 •

4 min read

According to the USDA FoodData Central, a single medium-sized carrot contains approximately 20 calories. This fact highlights how many nutrient-dense whole foods can surprisingly low in calories, making them excellent choices for health and weight management. Whether you are counting calories or simply seeking healthier options, knowing what has 20 calories is a powerful tool for informed eating.

Quick Summary

This article explores numerous examples of foods that contain roughly 20 calories per serving, from specific fruits and vegetables to small portions of nuts and condiments. Learn how these low-calorie options can be incorporated into daily snacks and meals for weight management and overall health.

Key Points

Cucumber: A whole cucumber is approximately 20 calories, making it a very hydrating and low-calorie snack.
Zucchini: A 95-gram cup of sliced zucchini provides just 20 calories along with beneficial nutrients like potassium and vitamin C.
Carrots: One small carrot (5.5 inches) contains about 20 calories and is packed with vitamins and a satisfying crunch.
Single Apricot: A single apricot is roughly 20 calories, offering a sweet bite with plenty of carotene.
Flavored Water: Adding a slice of lemon or lime to water can enhance flavor with minimal caloric impact (around 20 calories per whole fruit).
Radishes: A cup of sliced radishes (116g) contains only 18 calories, providing a spicy, nutritious addition to salads.
Spinach: A one-cup serving of fresh spinach has only about 6 calories, making it a superb, nutrient-dense base for salads.

Low-Calorie Vegetables Under or Around 20 Calories

Many vegetables are incredibly low in calories due to their high water and fiber content, making them a cornerstone of any weight management diet. Here is a list of some of the best vegetables that have around 20 calories or less per common serving:

Cucumber: A whole cucumber contains only about 20 calories, making it a perfectly hydrating and low-calorie snack.
Zucchini: A cup (95g) of sliced zucchini provides approximately 20 calories, along with potassium, fiber, and vitamin C.
Spinach: Just one cup (25g) of raw spinach has about 6 calories, while a larger, 100g serving is around 23 calories, packing a powerful nutrient punch.
Radishes: A cup of sliced radishes (116g) is just 18 calories and offers potassium, folate, and vitamin C.
Celery: A single stalk of celery is fewer than 6 calories, and a cup (72g) of chopped celery is only 16 calories, making it a classic negative-calorie food.
Tomatoes: One medium tomato has about 22 calories, and a 100g serving is approximately 18 calories, rich in vitamin C and antioxidants.

Fruits and Berries with Approximately 20 Calories

While some fruits are more calorie-dense, many berries and specific fruit servings also come in at or around the 20-calorie mark, offering sweetness with minimal caloric impact.

One Small Carrot: At about 20 calories for a 5.5-inch carrot, this is a perfect grab-and-go snack.
Single Apricot: A single apricot contains roughly 20 calories and is packed with carotene.
Small Berries: A handful of fresh strawberries or raspberries will be under or close to 20 calories, providing a tasty, antioxidant-rich bite.
Specific Grape Portions: A single grape contains about 20 calories, although portion control is key here as a handful can quickly add up.
Lemon or Lime: A whole lemon or lime is around 20 calories, ideal for adding flavor to water or dishes.

Comparison Table: 20-Calorie Food Portions

Understanding portion sizes is crucial when aiming for a specific calorie count. This table compares what a roughly 20-calorie serving looks like for various popular foods.


Food Type	20-Calorie Portion	Notes
Vegetable	1 cup sliced zucchini	Versatile for stir-fries or salads.
Fruit	1 small carrot	Convenient, crunchy snack option.
Condiment	1 tbsp light salad dressing	Check nutrition labels carefully, as this varies.
Protein	10 small almonds	A much smaller portion, as nuts are calorie-dense.
Dairy	2 tbsp nonfat Greek yogurt	Low in calories but high in protein for satiety.
Beverage	1 cup vegetable broth	Adds flavor to dishes with minimal calories.

Snacks and Meal Ideas Under 20 Calories

Incorporating these low-calorie foods into your diet can prevent overeating and help with weight management. Here are a few creative ideas:

Mini Veggie Platter: A small plate with a stalk of celery, some cucumber slices, and a few radish slices, perhaps with a sprinkle of seasoning.
Flavored Water: Add a slice of lemon or lime to your water for flavor with a negligible calorie increase.
Soup Starter: Use a cup of vegetable broth as a flavorful, low-calorie base for a quick soup.
Salad Enhancer: Top a large bowl of lettuce (which is only 10 calories per cup) with a handful of raw spinach and some chopped radishes for a nutrient-rich boost.

The Role of Low-Calorie Foods in a Healthy Diet

Focusing on foods with a low-calorie density, like those around the 20-calorie mark, is a key strategy for weight management. These foods are often high in water and fiber, which helps you feel full without consuming excess energy. They also provide essential vitamins, minerals, and antioxidants. For instance, a small carrot not only offers a satisfying crunch but also provides vitamins C, K, and B. Incorporating such foods as snacks or bulking agents in meals can significantly improve overall dietary quality.

Practical Tips for Integrating 20-Calorie Foods

To make the most of these low-calorie options, consider these strategies:

Swap Smartly: Substitute higher-calorie snacks for a more satisfying portion of a lower-calorie food. For example, instead of a few chips, have a full plate of cucumber slices and radishes.
Hydrate Effectively: Use low-calorie liquids like vegetable broth or lemon water to stay hydrated and satisfied between meals.
Mindful Snacking: Instead of eating directly from a bag or container, place a measured portion on a small plate to better visualize what 20 calories looks like. This promotes mindful eating.
Bulk Up Meals: Add extra low-calorie vegetables like spinach or zucchini to your dishes. For example, toss a handful of fresh spinach into a stir-fry just before serving.

Conclusion

Knowing what has 20 calories reveals a wide array of simple, healthy food options that can significantly aid in weight management and improve your diet. From crunchy carrots and hydrating cucumbers to flavorful spinach and citrus slices, these low-calorie foods are both nutritious and satisfying. By making smart choices and focusing on portion control, you can enjoy delicious, healthy snacks and meals that support your wellness goals without compromising flavor or fullness. Embracing these whole foods is a simple yet effective step toward a healthier lifestyle.

Find more low-calorie food options and recipes on Healthline.com

Frequently Asked Questions

A single apricot contains approximately 20 calories and is rich in carotene. A specific single grape is also about 20 calories.

Yes, many vegetables with around 20 calories, such as cucumber and zucchini, are high in water and fiber, which helps you feel full and satisfied with a low number of calories.

While many drinks are calorie-dense, a cup of vegetable broth can be around 10-20 calories, and water flavored with a slice of lemon or lime will add only minimal calories.

By choosing foods with low caloric density, you can eat a larger volume of food to feel full while consuming fewer calories overall. Using these foods for snacks or to bulk up meals can aid in weight management.

Most high-protein foods are more calorie-dense. For example, a small handful of almonds might be close to 20 calories, but you would get more volume and fiber from a vegetable for the same calorie count. A very small portion of nonfat Greek yogurt would also be in this range.

No, calorie counts vary significantly by vegetable and serving size. While many non-starchy vegetables like celery and cucumbers are very low, root vegetables like potatoes have more calories. Portions are key.

While these foods are healthy, it is important to eat a balanced diet that includes a variety of nutrients. Using 20-calorie foods for snacks is excellent, but they should complement, not replace, more substantial meals.