Which vegetable does not have calories? Dispelling the Myth of 'Negative-Calorie' Foods

December 31, 2025 •

3 min read

Despite persistent myths and viral diet claims, no vegetable or any food item provides a net-zero or negative calorie count, except for plain water. Every single vegetable, even those famously low in energy like celery and lettuce, contains some amount of caloric energy from carbohydrates, fats, or proteins. The concept of 'negative-calorie' foods is, therefore, a nutritional fallacy.

Quick Summary

The article debunks the misconception that any vegetable contains zero calories. It explains that all vegetables contain some calories, even those with high water and fiber content, like celery and cucumber. The article clarifies the myth around 'negative-calorie' foods and highlights how very low-calorie vegetables can still be valuable tools for managing hunger and supporting a healthy, balanced diet.

Key Points

No vegetable is calorie-free: All food, including vegetables, contains caloric energy. The concept of a zero-calorie vegetable is a myth.
'Negative-calorie' foods are a myth: The idea that some foods burn more calories to digest than they contain is scientifically unfounded. Your body always retains a net positive calorie count.
Low-calorie vegetables are powerful for weight management: Vegetables like cucumber, celery, and lettuce are extremely low in calories, making them ideal for feeling full on fewer calories.
High water and fiber content promotes satiety: The high water and fiber in many vegetables add bulk to your meals, which helps manage hunger and cravings.
Focus on energy density, not calorie counts: Instead of fixating on zero calories, focus on incorporating a wide variety of nutrient-dense, low-calorie vegetables into your diet to support overall health.
Preparation is key: Avoid adding high-calorie sauces and oils to low-calorie vegetables to preserve their nutritional benefits for weight management.

The Truth Behind the 'Negative-Calorie' Myth

For years, dieting guides and social media trends have promoted the idea of 'negative-calorie' foods, claiming that certain vegetables burn more calories to digest than they contain. This notion is a nutritional fallacy. The energy required for your body to chew, digest, and process food is known as the thermic effect of food (TEF), and it only accounts for a small percentage (around 5–30%) of the food's total energy content. Even for the lowest-calorie vegetables, the energy expended for digestion is far less than the caloric energy they provide.

Take celery, for example, which is often mistakenly cited as a 'negative-calorie' food. A single cup of chopped celery contains around 16 calories, while the thermic effect of digesting it is only a fraction of that amount. Therefore, your body always gains a net positive calorie count from eating any food.

Why Low-Calorie Vegetables Are Still Weight-Loss Allies

Although no vegetable is calorie-free, many are incredibly low in calories and can be powerful tools for weight management. Their low-energy density, combined with high water and fiber content, helps you feel full and satisfied without consuming a large number of calories. This practice, sometimes referred to as 'volume eating,' allows you to fill your plate and stomach with food, which helps curb hunger and reduce overall calorie intake.

Vegetables with High Water and Fiber Content

Cucumber: Comprising about 96% water, a medium cucumber (200g) contains only around 30 calories. Its high water content makes it incredibly hydrating and filling.
Iceberg Lettuce: While not as nutrient-dense as darker leafy greens, iceberg lettuce is about 95% water and very low in calories, making it an excellent base for a large, satisfying salad.
Celery: Famous for its high water content (95%), a single stalk of celery contains just 7 calories. The combination of fiber and water provides a satisfying crunch that can help with hunger management.
Spinach: This leafy green is packed with vitamins and minerals and is around 93% water. A cup of cooked spinach contains only about 41 calories, while providing significant nutritional benefits.
Broccoli: A cup of cooked broccoli has just 40 calories and is rich in fiber and vitamin C, making it a satiating and nutrient-dense choice.
Cauliflower: With only about 25 calories per 100 grams, cauliflower is a versatile, low-calorie option often used as a rice or pizza crust alternative.
Bell Peppers: High in vitamin C and water content (about 92%), these crunchy vegetables are a great low-calorie snack.
Mushrooms: White button mushrooms contain just 26 calories per 100 grams and can provide a meaty texture to dishes without the high-calorie count.

Comparison of Low-Calorie Vegetables

To illustrate the low-calorie nature of these vegetables, here is a comparison based on approximately 100-gram serving sizes, highlighting their main nutritional components.


Vegetable	Calories (kcal)	Water Content (%)	Fiber (g) per 100g
Cucumber	~15	~96	~0.5
Celery	~16	~95	~1.6
Iceberg Lettuce	~15	~95	~1.2
Spinach (Raw)	~23	~93	~2.2
Broccoli (Raw)	~34	~90	~2.6
Cauliflower (Raw)	~25	~92	~2.0
Bell Peppers	~31	~92	~1.7
Radishes	~16	~95	~1.6

Maximizing the Benefits of Low-Calorie Vegetables

To effectively incorporate these vegetables into a weight management plan, focus on how you prepare them. Avoid adding high-calorie sauces, dressings, or cooking oils that can counteract their low-calorie nature. Simple preparation methods are best:

Eat them raw: Munch on sliced cucumbers, celery sticks, and bell peppers as a satisfying, crunchy snack.
Make large salads: Use leafy greens like spinach and lettuce as a voluminous, low-calorie base for your meals.
Steam or roast: Lightly steam broccoli or cauliflower to retain most nutrients, or roast them with minimal olive oil and herbs for added flavor.
Add to soups and stews: Include chopped celery, carrots, and mushrooms to bulk up soups and stews, making them more filling and nutritious.

Conclusion: Focus on Density, Not Zero Calories

In conclusion, the idea that any vegetable is free of calories is a misconception. All food contains energy, but the key to healthy eating and weight management lies in energy density—the number of calories in a given volume of food. Vegetables like cucumber, celery, and lettuce are so low in calories due to their high water and fiber content that they are the closest thing to a zero-calorie food. By prioritizing these nutrient-dense, high-volume vegetables, you can satisfy your hunger and reduce your overall energy intake without compromising on flavor or nutrition, ultimately supporting a balanced and healthy diet.

For a deeper dive into the science of negative-calorie foods and their debunking, consider reading this article by the Academy of Nutrition and Dietetics: https://www.eatright.org/health/wellness/diet-trends/negative-calorie-foods-still-count.

Frequently Asked Questions

No, celery is not a negative-calorie food. While a single stalk contains a minimal amount of calories (around 7), your body expends only a small fraction of that energy to digest it, meaning you still gain a net-positive calorie count.

While many vegetables are very low in calories, iceberg lettuce and cucumber often rank among the lowest. Both are composed of over 95% water, contributing to their minimal caloric density.

No, you do not burn more calories eating any food than you gain from it. The thermic effect of food (TEF), which is the energy used for digestion, is always less than the total calories contained in the food.

Vegetables aid in weight loss by having a low-energy density, meaning they provide a large volume of food with a minimal number of calories. Their high fiber and water content helps you feel full, reducing your overall calorie intake.

No, eating only low-calorie vegetables is not a balanced or sustainable approach to weight loss. This can lead to nutritional deficiencies and a lack of energy. For long-term health, a balanced diet including protein, healthy fats, and a variety of nutrients is necessary.

The thermic effect of food (TEF) is the energy expended by your body to digest, absorb, and metabolize the food you eat. It accounts for about 5-30% of the total calories consumed, depending on the macronutrients involved.

Plain water contains no calories. Drinking cold water does cause a very slight increase in calorie expenditure as your body works to warm it up, but the effect is so minimal that it is not a meaningful weight-loss strategy.