When it comes to low-calorie foods, fresh fruits and vegetables top the list. Different types of fruits and vegetables have different calorie counts, but almost all varieties are virtually fat free, which keeps the calorie count down. Because they are rich in vitamins, minerals and fiber, fruits and vegetables are a great way to get lots of essential nutrients into your diet without adding too many calories.
Significance
A calorie is simply a measure of energy, so the calories from a fruit or vegetable represent a measure of the amount of energy that particular food supplies in your diet. Higher-calorie foods supply more energy than lower-calorie foods. When you consume more calories than your body needs to make energy, the excess is converted to fat and stored in your body for future use. If you never use up stored fat, it simply accumulates in your body. Since most fruits and vegetables are low in calories, you can choose fruits and vegetables over higher-calorie foods, especially snacks, to help you lose or maintain weight.
Types
Starchy vegetables, such as white and sweet potatoes, corn, winter squash, green peas and legumes (dried beans, lentils and split peas), supply more calories than nonstarchy vegetables like tomatoes and broccoli. Frozen and canned fruits and vegetables provide approximately the same number of calories as fresh, as long as they are not packed in syrups or sauces and don't contain added sugar. Measure for measure, dried fruits are higher in calories than fresh because they are a concentrated source of energy. For instance, for 100 calories you can eat 1 cup of grapes but only 1/4 cup of raisins.
Calories
Fruit provides approximately twice as many calories per serving as nonstarchy vegetables. For instance, a medium banana provides 105 calories, a cup of blueberries provides 88 calories and a medium-size apple provides 72 calories. A cup of carrots supplies 45 calories, a cup of green beans 44 calories, a cup of broccoli or bell peppers 30 calories. Some vegetables, especially salad greens, have virtually no calories at all. A cup of shredded romaine lettuce contains 8 calories. On the other hand, starchy vegetables average about 80 calories per 1/2 cup serving.
Benefits
For comparatively few calories, most fresh fruits and vegetables provide ample amounts of fiber and essential nutrients, particularly vitamins A and C and minerals such as potassium. You don't have to eat large amounts of fruits and vegetables to reap their nutritional benefits. For instance, one kiwi provides more than your day's requirement for vitamin C, and a carrot more than a day's supply of vitamin A. At the same time, because they are low in calories and high in nutritional value, it generally doesn't hurt to eat lots of fruits and vegetables.
Considerations
Steaming and boiling are the best methods for cooking nonstarchy vegetables so they maintain their low-calorie status. When vegetables are sauteed in oil, breaded, fried or topped with sauces or dressings they become more caloric. The same is true for fruit that is sweetened or served in a syrup.
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