No food is truly zero-calorie, but some foods are so low in calories that they’re often called “zero-calorie snacks”. They’re mostly water and fibre, so you can eat a good amount and feel full without adding many calories. Here are 13 of the best, with approximate calories and easy ways to enjoy them.
Quick answer: The best low and “zero-calorie” snacks are cucumber, radish, cherry tomatoes, lettuce, spinach, watermelon, strawberries, berries and grapefruit, plus drinks like black coffee and green tea. Air-popped popcorn is low in calories too. Pair them with a little protein, like curd or roasted chana, to stay fuller for longer.
Low-Calorie Vegetable Snacks
1. Cucumber
Mostly water, crunchy and refreshing. Sprinkle with chaat masala and lemon.
Approx. per 100 g: about 15 kcal
2. Spinach
Rich in iron, folate and vitamin K. Add to omelettes, smoothies or soups.
Approx. per 100 g: about 23 kcal
3. Radish
Peppery and crunchy, with plenty of vitamin C.
Approx. per 100 g: about 16 kcal
4. Cherry Tomatoes
Sweet, juicy and rich in lycopene. Great with a pinch of salt and pepper.
Approx. per 100 g: about 18 kcal
5. Lettuce
Very low in calories. Use the leaves as wraps for paneer or chicken fillings.
Approx. per 100 g: about 15 kcal
Low-Calorie Fruit Snacks
6. Strawberries
Sweet, high in vitamin C and low in calories.
Approx. per 100 g: about 32 kcal
7. Watermelon
About 90% water. Very filling for its calories.
Approx. per 100 g: about 30 kcal
8. Blueberries
Higher in calories than other berries but rich in antioxidants.
Approx. per 100 g: about 57 kcal
9. Grapefruit
Tangy and refreshing. Check with your doctor if you take medicines, because grapefruit can interact with some of them.
Approx. per 100 g: about 42 kcal
10. Raspberries
One of the highest-fibre fruits.
Approx. per 100 g: about 52 kcal
Other Low-Calorie Options
11. Black Coffee
Almost no calories and can curb appetite for some people.
Approx. per 100 g: about 2 kcal per cup
12. Green Tea
Calorie-free and full of antioxidants.
Approx. per 100 g: about 2 kcal per cup
13. Air-Popped Popcorn
A whole grain with fibre. Air-popped popcorn has around 30 calories per cup. Avoid butter-heavy and caramel versions.
Approx. per 100 g: about 30 kcal per cup
How to Make Low-Calorie Snacks More Filling
Very low-calorie foods fill your stomach, but they don’t keep you full for long on their own. Add a little protein or fibre to make snacks last longer:
- Cucumber and carrot sticks with hung curd dip
- Fruit bowl with a spoon of Greek yogurt
- Sprouts chaat with tomato, onion and lemon
- A handful of roasted chana with green tea
Values are approximate per 100 g unless stated.
Frequently Asked Questions
Do zero-calorie snacks have nutritional value?
Yes. Vegetables and fruits provide vitamins, minerals, water and fibre, even though they’re very low in calories.
Can I lose weight by eating only zero-calorie snacks?
No, and you shouldn’t try. Your body needs protein, healthy fats and enough total energy. Use these snacks to replace high-calorie ones, not your meals.
Are there truly zero-calorie foods?
No. Every food has some calories, but vegetables like cucumber and lettuce are so low that they barely add to your daily total.
The Bottom Line
“Zero-calorie” snacks are really very low-calorie foods, mostly vegetables, fruits and unsweetened drinks. They’re a great way to satisfy hunger and replace high-calorie snacks. Pair them with a little protein to stay full, and use them as part of a balanced diet.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
