What Has 20 Calories in It? Discover Surprising Low-Calorie Foods

October 21, 2025 •

4 min read

According to the FDA, the daily value for calories is 2000 per day, but individual needs vary based on age, sex, and activity level. For those counting every calorie, understanding exactly what has 20 calories in it can be a game-changer for portion control and healthy snacking.

Quick Summary

This guide identifies several common foods, particularly vegetables and fruits, with serving sizes that contain approximately 20 calories, offering practical options for healthy eating and weight management.

Key Points

Egg White: A single large egg white contains approximately 20 calories and is a simple, high-protein snack option.
Bitter Gourd: A 100-gram serving of bitter gourd juice provides around 20 calories while being low in fat.
Carrots: About 100 grams of raw carrots contains roughly 20 calories, offering a crunchy snack rich in beta-carotene.
Watercress: Extremely low in calories, watercress allows for a generous, nutrient-packed serving for a minimal calorie count.
Celery: At around 17 calories per cup, celery is an excellent low-calorie option, providing high water and fiber content.
Watermelon: A serving of about 65-70 grams of watermelon offers a hydrating and sweet snack for approximately 20 calories.

What Has 20 Calories in It? A Guide to Nutrient-Dense, Low-Calorie Foods

When managing calorie intake, it’s often the small, unconscious snacks that add up throughout the day. Focusing on low-calorie, nutrient-dense foods is a powerful strategy to stay full and nourished without consuming excess energy. While finding a food with precisely 20 calories can be challenging due to variations in size and freshness, many common items contain roughly this amount in a standard, easily measured portion. Exploring these options can expand your snack repertoire and support your health goals.

Vegetables with Approximately 20 Calories

Many vegetables are naturally low in calories and high in water and fiber, making them incredibly filling. They are a great starting point for finding nutritious, low-calorie options.

Carrots: A 100-gram serving of raw carrots contains about 20 calories. This is roughly equivalent to one medium carrot or a handful of baby carrots. Their natural sweetness and satisfying crunch make them a great substitute for higher-calorie snacks.
Bitter Gourd (Karela) Juice: A 100-gram portion of bitter gourd juice provides approximately 20 calories. This vegetable is also known for its low fat content and various health benefits.
Celery: A full cup (120 grams) of chopped celery contains only around 17 calories, placing it very close to the 20-calorie target. Its high water content and fibrous texture help promote a feeling of fullness.
Swiss Chard: One cup (36 grams) of chopped Swiss chard contains just 7 calories. This means you can enjoy a significantly larger portion to get close to the 20-calorie mark, adding volume and nutrients to your meal.
Watercress: With less than 4 calories per cup (34g) of chopped watercress, you can consume a substantial quantity for a minimal calorie count, perfect for bulking up salads.
Broccoli: A cup of chopped broccoli contains around 31 calories, but a slightly smaller serving size of about 2/3 cup brings the calorie count down close to 20. It's a fantastic source of vitamin C and other antioxidants.

Fruits and Other Snacks with Low Calorie Counts

Beyond vegetables, several other foods offer a low-calorie experience, though you may need to adjust the serving size carefully.

Egg White: The white from one large egg contains approximately 20 calories. This is a simple, protein-rich option that adds a satisfying element to a meal or snack without the fat and cholesterol found in the yolk.
Watermelon: Watermelon is composed of 93% water, with 100 grams containing only 30 calories. A serving of around 65-70 grams of watermelon will bring you close to 20 calories, making it an excellent sweet and hydrating snack.
Lemon Juice: At only 23 calories per 100 grams, a generous amount of lemon juice can be used to flavor water or salads without significantly impacting your calorie intake.

Comparison of 20-Calorie Snacks

To put these options in perspective, here is a comparison of different 20-calorie servings based on available data:


Food Item	Approximate Serving for ~20 Calories	Key Nutrient Profile
Carrots	1 medium carrot (100g)	High in beta-carotene (vitamin A) and fiber
Bitter Gourd Juice	100 grams (1/2 cup)	Low in fat and high in vitamin C
Celery	1 cup (120g) chopped	Very high water and fiber content
Swiss Chard	~3 cups chopped (108g)	Rich in Vitamin K
Watercress	~5 cups chopped (170g)	High in vitamin K and antioxidants
Egg White	1 large egg white	Excellent source of protein
Watermelon	~65-70 grams	High in water and lycopene

Incorporating 20-Calorie Foods into Your Diet

Adding these low-calorie foods to your diet is easy and can make a big difference in feeling satisfied. You can use large quantities of vegetables like watercress or celery to build voluminous salads that are low in energy but high in nutrients. They can also be a guilt-free snack to munch on between meals to curb hunger. For example, using carrot sticks with a low-calorie dip is a great way to stay on track. For a post-workout refresh, a small slice of watermelon can be a hydrating and sweet treat. Egg whites can be used in omelets or scrambles to increase the protein content without a high-calorie cost. When planning meals, consider how these foods can add texture, flavor, and volume, making your meals feel more substantial without overdoing it on calories. The key is to focus on quality and to make deliberate choices that support your overall health and wellness goals. For detailed information on reading nutrition labels, the FDA provides an excellent guide.

Conclusion

Finding foods that hover around the 20-calorie mark is a practical approach to calorie management. The options highlighted, from crisp carrots to hydrating watermelon and protein-rich egg whites, offer diverse and nutritious ways to snack healthily. These choices are not only low in calories but also packed with essential vitamins, minerals, and fiber, promoting satiety and contributing to a balanced diet. By incorporating these items, you can enhance your eating plan with flavorful and satisfying options that align with your wellness objectives.

Frequently Asked Questions

It is difficult to find foods with an exact calorie count due to natural variations. It is more practical to look for foods where a standard serving size contains approximately 20 calories, as listed in this article.

You can use these low-calorie foods to add volume and nutrients to your meals without a high caloric cost. They are great for bulking up salads, soups, and stir-fries, or as a crunchy, guilt-free snack between meals.

Many foods that contain around 20 calories, such as vegetables like carrots and watercress, are very nutritious. They are often packed with essential vitamins, minerals, and antioxidants, despite their low-calorie density.

Low-calorie snacks, particularly those high in fiber and water, can promote fullness and help reduce overall calorie intake. They are useful for weight management and for keeping hunger at bay between meals.

The body uses the energy from calories to fuel all its functions, such as breathing, blood circulation, and physical activity. Any excess calories not used are stored as fat for later energy needs.

Reading a nutrition label helps you understand the amount of energy (calories) and nutrients in the food you consume. The FDA's guidelines help consumers make informed decisions by providing standardized information, including daily value percentages.

While a calorie is a standard unit of energy, the nutritional quality of that energy varies. Calories from nutrient-dense, whole foods are more beneficial for overall health than empty calories from sugary or processed items, which can contribute to weight gain and poor health outcomes.