Leafy Greens
Spinach is very low in calories, yet quite high in fiber. Just one cup of raw spinach provides almost a gram of dietary fiber, helping you to stay full on fewer calories.
Spinach is also packed with vitamins, minerals and powerful plant compounds that provide additional health and weight loss benefits.
Cruciferous Vegetables
Broccoli is well-researched for its multitude of health benefits. With just 30 calories per one cup serving, it is an extremely low-calorie way to get extra fiber into your diet.
Broccoli is also high in protein for a vegetable, supporting muscle health and a faster metabolism.
Tomatoes
Thanks to their high water content, tomatoes are extremely low in calories by volume yet quite filling. One medium tomato has around 20 calories total but provides 10-15% of your recommended daily fiber intake.
Tomatoes also contain lycopene, a powerful antioxidant compound shown in studies to reduce inflammation and promote healthy body weight.
Root Vegetables
Carrots are another excellent choice if you’re watching your calorie intake. One cup of raw carrot slices has under 50 calories total.
Carrots are an awesome source of fiber and nutrient-dense, meaning they provide vitamins, minerals and plant compounds that contain minimal calories.
Cruciferous Vegetables
Part of the nutritious cruciferous vegetable family, cauliflower is incredibly versatile and easy to add to your diet. With about 25 calories per cup of chopped florets, cauliflower is exceptionally low in calories and carbs.
It’s also high in fiber as well as vitamin C, vitamin K and folate.
Water-Rich Vegetables
Made up largely of water, cucumbers are very low in calories and carbs. One cup of sliced cucumbers contains around 15 calories total.
The high water content in cucumbers may also help with weight loss by keeping you feeling full. Cucumbers also provide a small amount of fiber, vitamin K, and antioxidants.
Peppers
Bell peppers are very nutrient dense for the number of calories they contain. One large pepper has around 50 calories total and provides 300% of your daily vitamin C needs.
Bell peppers also an excellent source of fiber, aiding satiety and weight loss. The capsaicin they contain may also reduce hunger and calorie intake.
Asparagus
Asparagus is another vegetable that makes good nutritional sense if you’re trying to lose weight. Six spears contains 20 calories total while providing almost 2 grams of dietary fiber per serving.
Research suggests compounds in asparagus may support weight loss by improving insulin resistance and inflammation in addition to benefitting gut health.
Mushrooms
Mushrooms have an impressive nutrient profile, with few calories and abundant vitamin, mineral and antioxidant content.
They are low in carbs while providing several grams of protein and fiber per serving, which may help support satiety. Mushrooms are also high in water, helping you to consume fewer calories per cup than other carb sources.
Summer Squashes
The final vegetable rounding out this list is zucchini, part of the nutrient-rich gourd family. With under 20 calories per cup of raw zucchini, it is a smart addition for limiting calorie intake.
The fiber content of zucchini may also help promote weight loss by helping you to feel fuller for longer on fewer calories.
When it comes to losing weight healthily and sustainably, filling your plate with fiber and nutrient-dense vegetables is one of the most effective approaches. The options above offer nutrition that punches above their weight in terms of calories, sure to support your weight loss goals.
