Losing weight doesn’t have to mean constantly feeling hungry. A great way to manage your weight is by incorporating low- or near-zero-calorie foods into your diet. These foods let you eat more volume while consuming fewer calories, helping you feel full without exceeding your daily energy intake. The best part? Many of these foods are loaded with essential nutrients that support your body while you shed pounds.
Although the term "zero-calorie" is often used loosely, true zero-calorie foods don’t naturally exist, aside from processed products like diet sodas or artificial sweeteners. What we're really talking about are very low-calorie foods that can aid in weight loss. Opting for naturally low-calorie options, such as certain fruits, vegetables, and leafy greens, can help regulate your appetite while keeping you on track.
According to a 2020 study published in Nutrients, these foods are typically high in fiber and water content, which means they take longer to digest and help you feel full for longer periods. Incorporating low-calorie, high-fiber foods into your weekly meals can reduce the temptation to reach for high-calorie snacks throughout the day.
Beyond their weight-loss benefits, these low-calorie foods are often packed with essential vitamins, minerals, and antioxidants that support digestion, immune health, and energy production.
Sustainable weight loss is about finding a balance that works for you, and making smart food choices is key. To help, we spoke with Destini Moody, RDN, CSSD, LD, a registered dietitian and sports nutritionist with Garage Gym Reviews, who shares the top 10 best "zero-calorie" foods for weight loss.
Bell Peppers
Bell peppers are a colorful, crunchy fruit that’s extremely low in calories, with only 31 calories per 100-gram serving. Their high water content and abundant vitamin C make them a great option for managing your calorie intake.
"Bell peppers are a fantastic addition to dishes like salads or scrambles, as they add volume and help you feel full, which is especially helpful when you're trying to lose weight," says Moody.
Salsa
Salsa is a tasty, low-calorie condiment, with just six calories per two tablespoons, that adds flavor without the guilt.
Moody suggests, "When trying to lose weight, it's smart to cut out calorie-heavy condiments like ranch or BBQ sauce first. Using salsa on foods like scrambled eggs can be a great alternative."
Apple Cider Vinegar
Apple cider vinegar (ACV) is more than just a trendy health tonic—it has only two calories per tablespoon.
"Compared to white vinegar, ACV has a slight sweetness that makes it versatile," Moody explains. "You can whisk ACV with a teaspoon of honey and a bit of Dijon mustard to create a homemade vinaigrette that's perfect for salads or as a veggie dip. It's low in calories but packed with flavor."
Baby Carrots
At just 35 calories per 100 grams, baby carrots make a satisfying snack that helps curb hunger without piling on the calories. Just be mindful not to offset their benefits by pairing them with high-calorie dips.
"Baby carrots are delicious on their own," says Moody. "But if you do pair them with dips like hummus or ranch, they’re still a better low-calorie option compared to common snacks like pita chips or crackers."
Pickles
Pickles are a surprisingly low-calorie snack, containing just 14 calories per 100 grams.
Moody notes, "If you're a fan of pickles, you can enjoy a decent portion between meals to help curb cravings without worrying about the calorie count."
Mustard
With only nine calories per tablespoon, mustard is a great low-calorie alternative to heavier condiments like mayonnaise and ketchup.
Moody suggests, "If you're aiming to lose weight, it's a good idea to incorporate mustard into your lineup of condiments."
Mushrooms
In addition to being incredibly versatile, mushrooms are also very low in calories, with just 15 calories per cup.
"Mushrooms have a rich umami flavor and texture that can mimic ground meat," Moody explains. "For instance, if you're making a meat sauce for pasta, you can cut back on the meat and substitute it with chopped mushrooms for a lower-calorie option."
Strawberries
Strawberries, often called nature's candy, are a sweet and satisfying way to curb sugar cravings, with just 23 calories per half-cup.
"If you're craving something sweet, you can't go wrong with berries," says Moody.
Beets
Beets have only 29 calories per half-cup and are rich in heart-healthy nitrates that support cardiovascular health, according to research.
Moody recommends, "Slice them up and add them to a salad for a touch of natural sweetness. Roasted beets with a bit of goat cheese also make a great topping for bread, like crostini, or can be enjoyed on their own as a midday salad."
Kale
Kale is often praised as a superfood, and with just seven calories per cup, it’s easy to see why.
"There’s a reason kale is a staple in many weight-loss plans," says Moody. "Making homemade kale chips is a game-changing alternative to potato chips, especially if you need a late-night snack."