We always wonder what should be eaten to decrease our daily calories intake if you are about to lose weight. So here is the list of 20 least calories easily available foods which will not only reduce the calories intake but also will lavish your body with different nutrients, vitamins, and minerals.
An old Welsh commonly known proverb, “An apple a day..” seems to hold 84 percent water, with apples containing plenty of fiber that reduces cholesterol level and curbs diabetes, antioxidants that inhibit cancer cell proliferation, vitamins that prevent from several diseases and minerals which are required by your body. Apples can make you a great snack between daily meals to hold you over from eating junk food during hunger-induced weakness. It helps in fighting almost all sort of cancer cells, and boosts immune system. Apples have 52 kcal per 100 grams serving which makes it a low calories food.
Beets contain betalains which are antioxidant, anti-inflammatory, and also acts as a detoxifying agent. Betalains are the phytonutrients that gives it its colour and is only present in selected foods out of which beets have richer amount of it than any other plant foods. They are widely known for creating red blood cells. Along with betalains, beets are also high in potassium, manganese, folate, vitamin C, calcium and lot of other essential nutrients. It stimulates the production of antibodies and white blood cells which strengthens our immune system. It has total 43 kcal per 100 grams serving which makes it ideal for low calories food.
We all know that eating carrots is good for our eyesight, but is just one reason to consume it. Carrots also have various impressive health benefits like cancer prevention, anti-ageing and promotes healthier skin. Their properties of being low glycemic food helps us to manage our blood glucose levels and all natural diuretic to get rid of excess sodium and retained water from our body. Alike beets, carrots are also an anti-inflammatory food. Carrots have 41 kcal per 100 grams serving which will help to maintain healthier low calories diet.
Onions are the main ingredients of Indian recipes and it’s good that they are so low in calories that 100 grams serving of onions contains only 44 kcal and 1.4 grams fibre. Onions contain potassium, manganese, copper, vitamin C, vitamin B6, folate, biotin, vitamin B1, phosphorus, folate and flavonoids which are known for anti-inflammatory and antioxidant health benefits. Onions are more concentrated in the outer layers of its flesh. So, don’t over peel it off for avoiding unwanted loss of flavonoids. Onion can also help increase our bone density.
Capsicum is rich in vitamin A and specially vitamin C. The vitamin C in capsicum boosts immunity, prevents tissue damage and reduces the risk night blindness which is caused by its deficiency. The carotenoid which is responsible for its colour helps in maintaining healthy eyesight and prevents from macular degeneration. Capsaicin named chemical present in Capsicum increases the metabolism without spiking heart rate and blood pressure, thus helping in weight loss and makes it ideal for snacking on as its per 100 grams serving contain 40 kcal. Some studies suggest that its anti-inflammatory property may help to alleviate arthritis pain.
Broccoli is an all-star food packed with wide variety of nutritional and medicinal benefits along with its ability to prevent several cancers, lowering cholesterol level, preventing allergic reactions, boosting immune system, preventing birth defects, maintaining blood pressure, and improving vision and ocular health. It is rich in vitamin K and C, folate, potassium and fiber. Vitamin C forms collagen which helps in healing cuts and wounds. It is packed with phytonutrients and fiber which keeps our digestive system sound with its lower calorific value as much as 34 kcal per 100 grams serving.
Watermelon has to be the sweetest food in this list. And despite being that, it is so less in calories. Watermelon has a powerful carotenoid antioxidant called lycopene which gives it a red colour, and is in more concentrated amount as compared to tomatoes. It has about 92 percent water with significant levels of lycopene, antioxidants, amino acids and vitamins A, C and B6 which makes it a quintessential summer fat free and low sodium snack with as much as 30 kcal per 100 grams serving.
Lemons are so low on calories that makes it perfect for flavouring several Indian recipes by adding almost zero calorie with some beneficial amount of vitamins, minerals, folate, phytonutrients, and antioxidants. They are significant sources of vitamin C and folate, and are available for purchase in all seasons. It has approximately 50-55 milligrams of vitamin C, which is nearly 88 percent of daily intake of 60 milligrams per day with 29 kcal per 100 grams serving.
Pumpkin is packed with multiple nutrients but may lack in its flavoured options. It has elements like manganese, magnesium and copper with a high source of antioxidant vitamins like A, C and E. Vitamin A is essential for our healthy skin and eyesight. It is also very low in cholesterol levels. Magnesium is responsible for our heart function, lower blood pressure, muscle contraction, bone health and nerve function. It has 3 grams of fiber with 26 kcal per 100 grams serving which makes you feel full without adding extra fat; this makes it a low calories food and helps to lose weight.
Eggplant is among the favourite Maharashtrian daily food and being a low calories food it is also a significant source of copper, manganese, potassium, folate, dietary fiber, and vitamins like vitamin C, vitamin B1, vitamin B6 and vitamin K. Being good source of dietary fiber and low soluble carbohydrates, it is beneficial for regulating blood sugar levels and controls glucose absorption. Hence it is beneficiary for patients with type 2 diabetes. Its per 100 grams serving is 25 kcal.
Cabbage’s low calorific value helps burning it off by daily life motions of the day. Cabbage is rich in vitamin C along with vitamin B6 and K. It also contains other trace elements like copper, potassium, manganese, calcium, selenium, iron and in small amount vitamin B1, vitamin B2, dietary fiber, and protein. It is capable of preventing cancer and heart diseases. It has the highest amount of some antioxidants in cruciferous vegetables which helps in stimulating detoxifying enzymes. Research shows that its compounds protect from colon, breast and prostate cancers. Its per 100 grams serving is 25 kcal.
Cauliflower is also another cruciferous vegetable which is among the lowest ranking calories food on calorie chart. It has many health benefits like its anti-inflammatory property and helping cardiovascular and digestive systems in their functioning. Its per 100 grams serving contains 25 kcal, 75 percent of vitamin C. It contains dietary fiber, magnesium, phosphorus, folate, vitamin B6, potassium and manganese. It is great for weight loss as you can lose all calories just by cooking it.
Coriander is a rich source of fiber, manganese, iron, and magnesium. And alike lemons with much lower calories, it is sprinkled over Indian recipes more often to flavour it and decorate the dishes with. If studied, this Indian tradition of sprinkling coriander leaves over food more often is related to unusual high levels of duodenal, which is two times more effectual than the current leading antibiotic treatment for salmonella-based illness, which is a root cause of food poisoning. It has high amount of vitamin C, proteins, and vitamin K along with small amount of calcium, phosphorus, potassium and carotene. Its per 100 grams serving is 23 kcal which almost add no calories to your meals.
Green leafy vegetables always stay ahead in giving a full pack of numerous nutrients with as low calories as coriander leaves with negligible fats and even lower cholesterol levels. It is a rich source of zinc, vitamin A, C, K, and E, folate, vitamin B6, magnesium, manganese, potassium, phosphorus, copper, iron, protein, fiber, calcium and a never ending list of nutrients and minerals which always helped Popeye to boost energy. They play a vital role in skin, hair and bone health. Its calorific value is 23 kcal per 100 grams serving.
Mushrooms are the fungi that just don’t know how to be high in calories. It is a rich source of selenium, an antioxidant which is rarely present in fruits and vegetables. Selenium helps in liver enzyme function, anti-inflammatory, and decreases the growth rate of tumor. Vitamin D present in mushrooms inhibits the cancer cells’ growth rate. Even though they look so weird the true beauty is hidden inside it. Mushrooms’ calorific value is 22 kcal per 100 grams serving.
Radish is the most common ingredient in Delhi for Chutney and Parathas and used all over the places in salads as main ingredient. It is mostly eaten raw across the world. It contains a good amount of folate, calcium, manganese, magnesium, copper, dietary fiber, potassium, and vitamin B6 and C. It helps in preventing from cancer risks, lowers blood pressure, good for skin health, diabetes, asthma patients and kidney health. It has such a low calorific value that your stomach will get full by adding few calories. Its calorific value is 18 kcal per 100 grams serving.
Tomatoes are among the healthiest food and is so low in calorific value that even consuming it will burn one-third of its calories. Tomatoes have impressive amount of folate, thiamin and vitamins A, C, B6, and K. It also contains significant amount of copper, potassium, phosphorus, manganese, and magnesium. Tomatoes improves eyesight, heart health, lowers blood pressure, skin health and fights depression. Its antioxidants have proven to fight cancers like colorectal and prostate cancers. Tomatoes have calorific value 18 grams per 100 grams serving.
Zucchini is less known due to its bad taste but it is the most underrated food in terms of low calories as it contains only 17 kcal per 100 grams serving. It contains a moderate amount of vitamin A, folate, copper, phosphorus, potassium and calcium, but high content of zinc, niacin and protein. Moreover, vitamins like vitamin B1, vitamin B6 and vitamin B2 provide additional health benefits.
Cucumber is the most common ingredient of most of the salads because of its low calorific value with the highest water content of 96 percent which will keep you hydrated. It fights heat, flushes out toxins, helps in weight loss, revives eyes, and provides skin friendly minerals like potassium, magnesium, silicon, iron, calcium and lavishes us with vitamin A and vitamin C. It contains 16 kcal per 100 grams serving.
We all know water is not food but to remind us all its importance, water tops the list of low calories food because it contains 0 kcal. Water can be seen as a negative calorie food because drinking 200 ml of water burns 12 kcal, that means drinking 2 litres of can consume 100 kcal. It prevents dehydration, kidney stones, and keeps body energetic throughout the day. Drinking cold water consumes more calories because then the body uses additional calories to bring it to body temperature, and some studies suggest that drinking cold water also improves metabolism. Eventually, skipping water will make our body fat.