25 foods under 35 calories
Have you ever heard the theory that certain foods have a negative caloric effect, meaning they burn more calories during the digestive process than they contribute? (Celery and apples are often examples.)
It turns out that the negative calorie theory is actually a myth. But that doesn’t mean some foods aren’t incredibly low-calorie and super nutritious. Here’s a list of some almost-zero-calorie foods.
Arugula – 4 calories per cup
This delicate, peppery green is amazingly low in calories, fat, saturated fat, and cholesterol. However, it’s loaded with crunch and fibre, vitamins A, C and K, and other nutrients, including potassium. Perfect in salads, soups, or anywhere you would use leafy greens.
Asparagus is traditionally known as a detoxifying food, because it contains high levels of an amino acid that acts as a diuretic, flushing excess fluid out of your system. It also helps speed the metabolism of alcohol and other toxins.
Asparagus is a powerhouse of vitamins and minerals, including vitamins A, C, E, and K, B6, folate, iron, copper, and even protein. The tender shoots are great in their natural form, raw and tossed into salads, or steamed.
Berries – 32 calories per half cup
Blueberries, raspberries, strawberries – or any berry you like – are full of anti-inflammatories, which reduce your risk of heart disease and cancer. These antioxidant powerhouses are immunity boosters, especially when they grow wild.
In 2007, Cornell University scientists found that wild blueberries contained the most active antioxidants of any fresh fruit, thanks to their high levels of anthocyanins – one of the most potent antioxidants.
Broth – 10 calories per cup
Clear beef, chicken, miso, seafood, or vegetable broth is a dieter’s secret weapon, nourishing and filling your body for almost zero calories, especially if you toss in leafy greens and lean meat. Broth is the ultimate “high volume food,” meaning you can eat large amounts for very few calories and still feel full.
Crunchy, sweet, and affordable. Cabbage packs vitamins, minerals, fibres, and several phytonutrients thought to prevent cancer. Glucosinolate is a metabolic detoxifier and sulphoraphane is a powerful anti-carcinogenic.
Purple cabbage also contains anthocyanins and other natural chemicals that boost cellular repair and block cancer growth.
Carrots – 22 calories per half cup
Carrots are very low in saturated fat and cholesterol. It is also a good source of thiamin, niacin, vitamin B6, folate and manganese, and a very good source of dietary fibre, vitamin A, vitamin C, vitamin K, and potassium.
Like other cruciferous veggies, cauliflower is full of cancer-fighting phytonutrients and is a great source of vitamin C and folate. Nibble on raw or lightly steamed florets to maximize cauliflower’s nutritional power. Cauliflower is one of the top superfoods, that may improve your odds for breast cancer survival.
Celery – 16 calories per cup
Crunchy, a little salty, packed with fibre and an incredibly high-volume food (meaning you can eat a lot for a few calories). For almost zero calories it also contains vitamin A, vitamin C, and folate, crucial for a healthy pregnancy.
Coffee – zero calories
Black coffee is one of the lowest-calorie drink choices around, and it’s a great weight loss ally. Coffee alters levels of gut peptides, the hormones released to control hunger.
Coffee drinkers may be at lower risk of liver and colon cancer, type 2 diabetes, and Parkinson’s disease, and it may help you live longer! What’s more, the caffeine in coffee can speed up metabolism and fat-burning, which helps lower your risk of type 2 diabetes and obesity.
This incredibly crunchy, delicious, licorice-flavored veggie freshens your breath, soothes winter coughs, and even flattens your belly. It is also a good source of fiber and contains several vitamins and minerals.
Garlic – 4 calories per clove
Garlic fights colds, battles cancer, and may even ward off urinary tract infections. A diet rich in garlic can help thanks to the bulb’s natural antimicrobial properties.
To get the most health benefits out of this bulb, let chopped or crushed garlic sit for 10 minutes before heating. This method helps it retain a third more of its cancer-fighting sulfur compounds than if it were cooked immediately.
Kale is possibly the healthiest superfood around, packing a wide variety of phytonutrients that may prevent cancer, including breast cancer.
Kale is also a great source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function.
Lemons and limes – 20 per fruit (without peel)
Citrus fruits are loaded with vitamin C and, eaten whole, are a great source of fiber. Studies show that loading up on C-rich citrus at the first sign of illness may reduce a cold’s duration by about a day. We also love adding a splash of lemon or lime juice to recipes.
Lettuce – 5 calories per cup
You can literally eat pounds of any variety of lettuce and never gain an ounce. Romaine lettuce alone is a great source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function.
Choose other dark green or purple varieties such as green or red leaf for the most nutrients, and toss with a zesty vinaigrette.
Meaty and incredibly low-calorie, mushrooms are also incredibly diverse. White button, Portobello, shiitake, and Maitake are just a few of the varieties you’ll find in your supermarket. Fortunately, just about all mushrooms contain some form of immune-boosting antioxidants, along with potassium, B vitamins, and fibre.
Onions – 32 calories per half cup
These flavourful bulbs, which range from sweet to sharp in flavor, boast allyl sulfides, compounds that have been shown to protect against endometrial cancer in laboratory studies.
Hot or mild, peppers are packed with vitamin C fibre for little calories. The heat in hot peppers signals the presence of capsaicin, a compound that, along with capsiate, can propel the body to scorch an extra 50-100 calories following a spicy meal.
Pumpkin – 30 calories per cup
This low-calorie squash is rich in potassium and loaded with beta-carotene (a powerful antioxidant), and its natural sweetness brings flavor to baked goods without any added guilt. It’s a great source of vitamins A, C, and E, and packs potassium (great for lowering blood pressure) and copper.
These vegetables are packed with potassium, folic acid, antioxidants, and sulfur compounds that aid in digestion.
Don’t forget the leafy green tops, which contain six times the vitamin C and more calcium than the roots. Thinly slice and toss in a fresh green salad or julienne for coleslaw.
Spinach – 7 calories per cup
Tender and flavourful, this leafy green is rich in iron, folic acid, and vitamin K. It also contains disease-fighting antioxidants beta-carotene and vitamin C, as well as the phytochemical lutein, which protects eyes against age-related macular degeneration.
Tea – zero calories
When we talk about tea as a superfood, we mean black, green, white, or oolong (herb teas are infusions of other plants with different nutritional characteristics).
These “real” teas are high in polyphenols, an antioxidant that protects cells from the DNA damage that can cause cancer and other diseases. Tea may also lower LDL or bad cholesterol, ward off osteoporosis, boost your brain power, and keep you thin.
They contain lycopene, an antioxidant rarely found in other foods. Studies suggest that it could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol. Plus, tomatoes contain high amounts of potassium, fibre and vitamin C.
Watercress – 4 calories per cup
A cleansing vegetable with the fresh crunch of salad greens and the powerful cancer-fighting properties of Brussels sprouts and broccoli, watercress contain sulforaphane and other compounds linked to lower disease risks.
This miracle squash is the ultimate high volume food, meaning you can fill up on very few calories. It’s easy to grow, especially in the summer, packs lots of vitamin A, and is so simple to prepare raw or cook with you may want to eat it all year!