The majority of vegetables are under 100 calories. Eaten in their fresh form, without any sauces or topping, these foods can provide you with an enjoyable way to monitor your weight. Their high water content makes them a natural appetite suppressant. Plus, these foods are high in nutrients such as antioxidants while being low in fat and cholesterol.
Bamboo Shoots
Bamboo shoots contain only 13 calories per 1-cup serving. In addition to being low in calories, bamboo shoots contain respectable amounts of protein, fiber, zinc, potassium, copper and vitamin B6. If you buy them canned, rinse them thoroughly to remove excess sodium. Add some fresh shoots to your salads. Bamboo shoots are also good in stir-fries.
Cucumbers
Cucumbers contain only 15 calories per 1-cup serving. Cucumbers are "very good sources of Vitamins C and K" cites the Nutrition Data website, which posts nutrient data for a wide variety of foods. The vegetable also contains respectable amounts of fiber and vitamin B6. Cucumbers are a nutrient-rich, low-calorie food and are good sources of the essential minerals copper, potassium, folate, manganese and magnesium, thiamin and pantothenic acid. Pickles, which are made from cucumbers, are also low in calories.
Leafy Greens
A variety of lettuces are under 100 calories for a 1-cup serving. Iceberg lettuce, for example, contains 10 calories. Other varieties include Bibb, romaine, butter, endive, red leaf and green leaf. Lettuce is a good source of fiber, iron, potassium, thiamin and manganese. It also contains the antioxidants vitamins A, C, B6 and K. Enjoy a lettuce salad prior to your meal to decrease your appetite. Eat a salad as a snack instead of fat-laden foods. Other leafy greens include spinach, mustard greens and turnip greens.
Radishes
Radishes contain only 14 calories per 1/2 cup serving size. You meet 24 percent of your daily recommended amount of vitamin C by eating this serving portion. Radishes are good sources of calcium, magnesium, vitamin B6 and phosphorus. According to the USDA National Nutrient Database, the vegetable is a "very good source" of fiber, iron, potassium and copper. Add some to your greens salad, or eat them plain.
Squash
There are a variety of squash available that contain under 20 calories per 1-cup serving. The raw versions can supply about 32 percent of your daily nutritional requirements for vitamin C. Squash varieties include summer, zucchini, butternut, acorn and spaghetti. Steam some up and add fresh herbs prior to serving for a low-calorie dish. Or add some raw squash to your salads.
Tree Fruits
Tree fruits such as oranges, grapefruits, tangerines, apricots, lemons, limes, pears and apples are all under 100 calories per 1-cup serving. Grapefruits, for example, contain 30 calories per serving. One of the Mayo Clinic's "10 Great Health Foods for Eating Well," grapefruits can also satisfy 132 percent of your daily recommended vitamin C intake.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Mayo Clinic: 10 Great Health Foods for Eating Well
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