A healthy diet should contain calorie-dense foods, as well as those that are lower in calories. For example, foods high in healthy fats, such as eggs, nuts, seeds, and avocados, are much higher in calories than foods like fruits and vegetables but still very nutritious. Pairing calorie-dense foods like the ones listed above with lower calorie foods, especially fruits and vegetables, can make meals more filling and satisfying.
Plus, swapping out some high calorie foods with lower calorie foods can help promote healthy weight loss and may improve other aspects of health as well.
If you normally have eggs and a donut every morning, for example, replacing the donut with an apple or some sautéed vegetables not only reduces the calorie content but also packs in many more nutrients and protective plant compounds. Fortunately, many low-calorie can be paired with more filling foods to make a complete meal.
- Apples
Apples are highly nutritious and one of the most popular fruits in the United States. Apples are not only low in calories but also a good source of nutrients, such as fiber, vitamin C, and potassium
- Arugula
Arugula is a dark leafy green with a peppery flavor. It’s commonly used in salads and rich in vitamin K. Plus, it contains folate, calcium, and potassium.
- Asparagus
Asparagus is a flowering vegetable that comes in green, white, and purple varieties. All types of asparagus are healthy and contain a variety of vitamins and minerals, as well as antioxidant and anti-inflammatory plant compounds.
- Beets
Beets are root vegetables that come in a range of vibrant colors, including red and orange. They’re a good source of nutrients like folate and manganese, and they contain phytonutrients like betalains and phenolic compounds, which may have heart-health-promoting properties.
- Broccoli
Broccoli is a cruciferous vegetable that’s incredibly nutritious. Studies show that people who consume high amounts of cruciferous vegetables like broccoli may be at a lower risk of developing conditions like heart disease and certain cancers.
- Brussels sprouts
Brussels sprouts resemble mini cabbages and can be eaten raw or cooked. Like broccoli, Brussels sprouts are part of the cruciferous vegetable family. They’re an excellent source of vitamin C, a nutrient that functions to protect cells against oxidative damage.
- Cabbage
Cabbage is another cruciferous vegetable that comes in a variety of colors including green, red, and white. It’s a common ingredient in slaws and salads and a star ingredient in fermented dishes like sauerkraut and kimchi.
- Carrots
Carrots are slightly sweet, crunchy, and highly nutritious. Even though orange varieties are most popular, carrots come in an array of colors, ranging from white to purple. Carrots are rich in compounds called carotenoids, including lutein and beta carotene, which are important for healthy vision, immune function, and more.
- Cauliflower
Cauliflower is typically seen as a white head inside green leaf. Less common varieties have purple, orange, and yellow heads. In recent years, cauliflower has become very popular as a substitute for higher carb vegetables or grains. For example, cauliflower “rice” and cauliflower pizza crusts are popular among those on lower carb diets.
- Celery
Because of its high water content, celery is very low in calories. Try pairing celery sticks with natural peanut butter and a sprinkling of raisins for a classic snacking combination that provides a filling mix of protein, fat, and fiber.
- Chard
Chard is a leafy green that comes in several varieties. It’s very high in vitamin K, a nutrient needed for proper blood clotting and bone health.
- Clementines
Clementines resemble mini oranges. They’re a common snack in the United States and known for their high content of vitamin C.
- Cucumbers
Cucumbers are a refreshing vegetable commonly found in salads. They’re also used to flavor water along with fruits and herbs, and they can make a low calorie base for high protein dishes like chicken or tuna salad.
- Fennel
Fennel is a bulbous vegetable with a faint licorice taste. It’s a good source of several nutrients, including vitamin C and potassium. Dried fennel seeds are used to add an anise flavor to dishes.
- Grapefruits are citrus fruits that are well known for their tart flavor. They can be enjoyed on their own or on top of yogurt, salad, or even fish. Citrus fruits like grapefruits are rich in nutrients and beneficial plant compounds that have antioxidant and anti-inflammatory effects. For this reason, adding citrus fruits to your diet may help promote the health of your heart, brain, and more.
- Iceberg lettuce
Iceberg lettuce is known for its high-water content. It’s commonly used in salads and on top of burgers or sandwiches. Even though most people think it’s not as nutritious as other types of lettuce, iceberg lettuce is a good source of some nutrients, including vitamin K, provitamin A, and folate.
- Kale
Kale is a leafy green that has gained popularity in recent years for its impressive nutritional profile.You can find kale in salads, smoothies, and vegetable dishes. Kale is exceptionally nutritious, providing high amounts of provitamin A, vitamin C, vitamin K, manganese, and copper.
- White mushrooms
Mushrooms are neither a vegetable nor a type of meat; they’re the reproductive bodies of some fungi. That said, vegetarians and vegans sometimes use them as a substitute for meat.
- Onions
Onions are low calorie vegetables that have been linked to a number of health benefits. For example, research shows that following a diet high in vegetables in the allium family, such as onions and garlic, may reduce the risk of certain health conditions like heart and kidney disease.
- Peppers
Peppers come in many colors, shapes, and sizes. Popular types include bell peppers and jalapeños.
Research shows that bell peppers are particularly high in antioxidants, such as vitamin C and lycopene.
- Papaya
The papaya is an orange fruit with black seeds. It’s typically grown in tropical regions. It’s high in a number of vitamins and minerals, including provitamin A, vitamin C, folate, and potassium.
- Radishes
Radishes are crunchy root vegetables with a somewhat spicy bite. They come in a variety of colors and make a beautiful — and nutritious — addition to dishes like salads and grain bowls.
- Romaine lettuce
Romaine lettuce is a very popular leafy vegetable used in salads and on sandwiches. The calorie content of romaine is quite low, as it’s high in water and rich in fiber.
- Rutabaga
Rutabaga is a root vegetable also known as swede. It tastes similar to turnips and is a popular lower carb substitute for potatoes. Rutabagas are rich in fiber and a good source of vitamin C, potassium, calcium, and magnesium.
- Strarwberries
Strawberries are sweet and highly nutritious. They pair well with both sweet and savory ingredients, making them a versatile ingredient in the kitchen.Studies show that regularly consuming
berries like strawberries may help protect against conditions like Alzheimer’s and heart disease.
- Spinach
Spinach is another low-calorie leafy green that’s loaded with vitamins and minerals. It’s high in vitamin K, provitamin A, and folate, and it contains bioactive compounds like the carotenoids lutein and zeaxanthin, which are important for eye health.
- Tomatoes
Tomatoes pair well with a number of ingredients and can be served raw, cooked, or puréed in a tomato sauce.What’s more, tomatoes are a rich source of protective plant compounds like lycopene. Studies show that eating a tomato-rich diet may help protect against stroke, heart disease, and certain cancers.
- Turnips
Turnips are white root vegetables with slightly bitter flesh. They’re often added to soups and stews.
- Watercress
Watercress is a leafy vegetable that’s typically used in salads and tea sandwiches. Even though watercress is not as popular as other greens, it’s just as nutritious.
- Watermelon
As its name suggests, watermelon is a very hydrating fruit. It tastes delicious on its own or paired with fresh mint and feta cheese.
- Zucchini
Zucchini is a green type of summer squash. It has a delicate taste that makes it a versatile addition to recipes. In recent years, spiralizing zucchini into “zoodles” as a substitute for higher carb noodles has become very popular.
Source:
https://www.healthline.com/nutrition/zero-calorie-foods#The-bottom-line 
