Top 10 Zero Calorie Foods That Fill You Up Without Weighing You Down

Looking for snacks or ingredients that keep your plate full and your calorie count low?
Zero calorie foods might be the answer. These foods are packed with water and fibre, helping you feel satisfied while adding almost no calories to your daily intake.
Here’s a straightforward and enjoyable list of the top 10 zero calorie foods you can add to your diet today.

Top 10 Zero Calorie Foods

These ten foods are incredibly low in calories, yet they add volume, texture, and nutrients to your meals. Most are rich in water and fibre, which help with hydration and fullness. 

Let’s take a closer look at each one.

1. Celery

Celery is about 95% water, making it one of the most hydrating vegetables available. Its crisp crunch and clean taste make it a top choice for low-calorie snacking.

One cup of chopped celery contains around six calories. It also provides vitamin K and fibre, which support bone health and digestion. Try it raw with hummus or lightly sautéed in stir-fries. 

Just remember that adding peanut butter or dips increases calorie content.

• Calories: ~6 per cup
• Best Use: Snack with hummus or stir-fried with garlic
  

2. Cucumber

Cucumber is refreshing, hydrating, and pleasantly crunchy. It’s made up of about 96% water and only has about eight calories per cup. 

This makes it a perfect base for summer salads, infused water, or a simple raw snack. While low in calories, cucumbers offer small amounts of vitamin K and potassium, which help with hydration and muscle function.

• Calories: ~8 per cup
• Best Use: Salad topper or cucumber-lemon water infusion
  

3. Lettuce

Lettuce, especially varieties like romaine and iceberg, is nearly calorie-free and full of texture. One cup of shredded lettuce adds just five calories to your plate. 

Romaine offers more nutrients like vitamin A and folate than iceberg, but all types are helpful in adding volume. Use lettuce as a salad base or as a wrap alternative for tacos or burgers.

• Calories: ~5 per cup
• Best Use: Salad base or lettuce wraps
  

4. Zucchini

Zucchini is a versatile vegetable with about 20 calories per cup. It’s rich in fibre, potassium, and vitamin C. 

You can spiralise it into zoodles for a low-carb pasta swap, bake it into muffins, or grill it as a side. Its mild flavour absorbs spices and sauces easily, making it a staple in calorie-conscious cooking.

• Calories: ~20 per cup
• Best Use: Zucchini noodles (“zoodles”) or grilled slices
  

5. Tomatoes

Tomatoes offer rich flavour with minimal calories—just about 22 per medium tomato. They’re loaded with water, vitamin C, and lycopene, an antioxidant linked to heart health. 

Use them raw in salads, sliced in sandwiches, or roasted for sauces. Their natural sweetness and acidity elevate almost any dish.

• Calories: ~22 per medium tomato
• Best Use: Fresh in salads or roasted in pasta dishes
  

6. Broccoli

Broccoli is a nutrient powerhouse that fills you up with around 30 calories per cup. It contains fibre, vitamin C, and compounds that support immune function. 

Whether raw, steamed, or roasted, broccoli adds bulk and nutrition to meals. Pair it with lean protein for a complete, low-calorie meal.

• Calories: ~30 per cup
• Best Use: Steamed side dish or tossed in a stir-fry
  

7. Cauliflower

Cauliflower has about 25 calories per cup and is known for its versatility. Rich in fibre and vitamin C, it can be riced, mashed, or roasted. It’s an excellent replacement for higher-calorie ingredients like potatoes, rice, or even pizza crust. 

Its neutral flavour makes it a favourite in low-carb meal plans.

• Calories: ~25 per cup
• Best Use: Cauliflower rice or roasted florets
  

8. Cabbage

Cabbage is crunchy, filling, and low in calories—about 22 per cup. It aids digestion thanks to its fibre and supports the immune system with vitamin C. 

Eat it raw in coleslaw, sautéed with garlic, or fermented into kimchi. Cabbage adds bulk and chew to meals without increasing calories.

• Calories: ~22 per cup
• Best Use: Coleslaw or cabbage stir-fry
  

9. Radishes

Radishes have a peppery bite and contain around 19 calories per cup. Their high water content and crunchy texture make them a refreshing addition to salads and bowls. 

They also deliver small amounts of vitamin C. Roast them for a mellow, sweet flavour, or slice them raw for a crisp garnish.

• Calories: ~19 per cup 
• Best Use: Raw in salads or roasted as a side
  

10. Spinach

Spinach is light, nutritious, and contains only about seven calories per cup when raw. It’s rich in iron, calcium, and vitamin K. You can toss it in salads, blend it into smoothies, or sauté it with garlic. 

Since spinach shrinks significantly when cooked, it’s easy to eat a large volume for very few calories.

• Calories: ~7 per cup (raw)
• Best Use: Smoothies, salads, or sautéed with olive oil

Eating more of these foods can help you stay full, reduce overall calorie intake, and support weight management. Add them to meals, use them as snacks, or blend them into drinks to boost nutrition without the calorie load.

Final Words

Zero calorie foods can be powerful tools for managing hunger and controlling calories without sacrificing volume or flavour. While not completely free of calories, these foods are so low in energy that they help you reduce overall intake while feeling full. Use them to create colourful, nutritious meals and snacks that support your health goals.

FAQs

Are these foods truly zero calories?

No. These foods contain minimal amounts of calories, typically under 30 per cup. They are labelled “zero calorie” because they add so little energy that they barely affect your total daily intake.

Can I lose weight by eating only these foods?

These foods can support weight loss by increasing satiety and reducing overall calorie intake. However, you still need a balanced diet that includes protein, healthy fats, and other nutrients to stay healthy.

Is it okay to eat large amounts of these foods daily?

Yes, in most cases. These foods are low in calories and high in water and fibre, making them safe and helpful for regular meals. However, balance is key—too much fibre at once can cause digestive discomfort.

Can I cook these foods without losing their benefits?

Yes. Steaming, roasting, or lightly sautéing helps retain most nutrients. Avoid overcooking, which may reduce vitamin content and texture.

What’s the best way to include these foods in my diet?

Add them as bases for salads, stir-fries, snacks, or smoothies. Use them to replace calorie-dense items like bread, pasta, or chips.