Which vegetable is less in calories? A guide to low-cal eating

December 29, 2025 •

4 min read

According to USDA data, certain vegetables like cucumber and lettuce contain remarkably few calories, often less than 20 per 100 grams. Learning which vegetable is less in calories is a key strategy for anyone focused on weight management or simply trying to eat more healthfully and satisfy hunger with nutrient-dense, low-energy foods.

Quick Summary

This article explores the vegetables with the lowest calorie counts, focusing on options like leafy greens, water-rich produce, and cruciferous types. It explains their nutritional benefits, offers a comparison of popular choices, and provides practical advice for integrating them into a daily diet for effective weight management.

Key Points

Low Caloric Density: Vegetables with the lowest calories are generally non-starchy and have high water and fiber content, promoting a feeling of fullness.
Top Contenders: Cucumbers, celery, lettuce, spinach, and watercress consistently rank among the lowest-calorie vegetables, typically containing fewer than 20 calories per 100g.
Cooking Matters: The method of preparation is critical, as adding oils or fatty sauces can dramatically increase the calorie count of vegetables.
Dietary Strategy: Use low-calorie vegetables to add volume and nutrients to meals without adding many calories, supporting weight management and healthy eating.
Nutrient-Rich: Despite being low in calories, these vegetables are often packed with essential vitamins, minerals, and antioxidants.
Versatile Options: Zucchini can be used as a low-carb pasta alternative, and leafy greens can be added to smoothies to boost nutrition.

Understanding Caloric Density in Vegetables

Not all vegetables are created equal when it comes to caloric density. This is a measure of how many calories are in a specific amount of food. For those aiming to manage their weight, consuming foods with low caloric density is crucial because it allows for larger portion sizes that promote satiety without significantly increasing calorie intake. Most non-starchy vegetables are excellent for this purpose, primarily because of their high water and fiber content, which adds bulk and volume to meals. Watercress, for example, is one of the lowest, providing only about 11 calories per 100g, while starches like potatoes or peas are naturally higher.

The goal isn't to eliminate all higher-calorie vegetables, as many are nutrient-rich. Instead, it's about understanding how to use low-calorie options as a foundation for a diet that is both filling and nutritious. For instance, incorporating a generous serving of water-dense cucumber or leafy greens can make a meal feel more substantial. This approach supports a sustainable and satisfying eating pattern rather than relying on restrictive dieting.

The Lowest Calorie Vegetables

Several vegetables stand out for their extremely low-calorie content, making them top contenders for weight management and healthy eating. These vegetables are typically high in water, providing great volume with minimal energy.

Cucumber: Composed of almost 95% water, cucumbers are one of the most hydrating and lowest-calorie vegetables available. A 100g serving contains only about 15-16 calories.
Lettuce (Iceberg & Romaine): Different varieties of lettuce are exceptionally low in calories. A 100g portion of iceberg lettuce provides just 14 calories, while romaine is only slightly higher at 17 calories.
Celery: Another water-rich vegetable, celery contains just 14-18 calories per 100g. Its high fiber and water content help promote a feeling of fullness.
Spinach: A nutritional powerhouse, spinach provides just 23 calories per 100g raw. It's packed with vitamins, minerals, and antioxidants, making it a great addition to salads, smoothies, and cooked dishes.
Bell Peppers (Sweet Peppers): Rich in Vitamin C, bell peppers contain about 20-30 calories per 100g, depending on the variety. They add flavor and color to meals without adding many calories.
Zucchini: This versatile summer squash has only about 15-20 calories per 100g. It can be used as a pasta substitute or added to many dishes to increase volume and nutrients.

The Role of Cooking Method

Cooking method plays a significant role in the final calorie count of a vegetable. Eating vegetables raw or steaming them preserves their low-calorie nature. However, cooking with oil, butter, or rich sauces can significantly increase the total calories, transforming a healthy dish into a less diet-friendly one. For example, a raw carrot is a perfect low-calorie snack, but deep-frying it turns it into a higher-calorie treat. Opt for roasting, steaming, or grilling to keep vegetables as low-cal as possible.

Comparison of Common Vegetables by Calorie Count


Vegetable (per 100g)	Approx. Calories	Key Benefits
Watercress	11 kcal	Rich in vitamins A, C, E, K, and calcium
Cucumber	15 kcal	Exceptionally hydrating, good source of vitamin K
Iceberg Lettuce	14 kcal	High water content, rich in vitamin A and K
Celery	14 kcal	High in fiber, vitamin K, and antioxidants
Radishes	16 kcal	Good source of potassium, folate, and vitamin C
Zucchini	15 kcal	Versatile, high in potassium and Vitamin C
Spinach	23 kcal	Excellent source of iron, protein, and B vitamins
Cauliflower	25 kcal	Good source of fiber, potassium, and vitamin C
Broccoli	34 kcal	High in vitamin C and dietary fiber

Integrating Low-Calorie Vegetables Into Your Diet

Making low-calorie vegetables a staple of your diet is easier than you think. By getting creative with how you prepare and serve them, you can boost nutrition and feel full for longer.

Here are some ideas:

Bulk up salads: Add plenty of spinach, lettuce, cucumber, and bell peppers to your salads. Use a light, vinaigrette-based dressing to avoid adding excess calories.
Swap carbs: Use zucchini noodles instead of traditional pasta, or cauliflower rice instead of white rice for a low-calorie alternative.
Snack smarter: Keep washed and chopped celery, bell peppers, and carrots in the fridge for a quick, healthy snack.
Add to smoothies: Incorporate a handful of spinach or kale into your morning smoothie to boost nutrient intake with minimal calories.
Make hearty soups and stews: Fill soups with low-calorie vegetables like cabbage, celery, and mushrooms to create a filling, low-calorie meal.

Conclusion

When asking, which vegetable is less in calories?, the answer points towards water-rich options like cucumbers, watercress, celery, and leafy greens such as lettuce and spinach. These vegetables offer the perfect combination of high volume and low caloric density, making them a powerful tool for weight management and overall health. By incorporating these nutrient-dense options into your daily meals, you can enjoy a satisfying diet that helps you achieve your wellness goals without sacrificing flavor or feeling deprived. Focus on simple, low-fat cooking methods and creative culinary uses to make these vegetables a cornerstone of your diet. For more detailed nutritional data and resources, consider consulting the MyFoodData website.

Frequently Asked Questions

Watercress is often cited as one of the lowest-calorie vegetables, with approximately 11 calories per 100 grams. It is incredibly nutrient-dense for its caloric value.

There are no truly 'zero-calorie' vegetables, as most contain some caloric energy. However, extremely low-calorie options like celery and cucumber are sometimes called this because the calories they contain are negligible.

The cooking method can significantly increase the calorie count, especially when using fats like oil or butter. To keep calories low, opt for steaming, roasting without added oil, or eating them raw.

No, starchy vegetables are not 'bad,' but they are higher in calories. While nutrient-dense, they should be consumed in moderation or as part of a balanced diet, unlike non-starchy, water-rich vegetables, which can be eaten more freely.

A diet rich in low-calorie vegetables can support weight loss, but it's not a magic solution on its own. For sustainable weight loss, it should be part of a balanced diet with proper protein, healthy fats, and a consistent exercise routine.

Excellent low-calorie snack vegetables include carrot sticks, celery stalks, sliced cucumbers, and bell pepper strips. They are crunchy, satisfying, and easy to prepare.

You can add flavor to low-calorie vegetables with various methods that don't add many calories. Try using fresh herbs, spices, a spritz of lemon juice, or a dash of vinegar.