0 Calorie Foods List for Weight Loss Success
0 Calorie Foods List: Intro
What exactly is 0 calorie food, and why are they such a buzzword in the world of weight loss?
Contrary to what the name suggests, these foods aren’t often calorie-free—but they are so low in calories that their impact on your total intake is usually minimal.
Think of foods like cucumbers, sugar-free jelly, or watermelon—nutrient-rich, satisfying, and a clever addition to any 0 calorie foods list or low-calorie grocery list.
If you aim to shed some body fat, 0 calorie food can be a game-changer. These options allow you to manage hunger without loading up on calories, and discovering the different choices will answer your question of, "What has no calories?"
Including these calorie free foods in your diet is like opening a portal with Doctor Strange—taking you to a realm where you can eat more, feel fuller for longer, and still keep your calorie intake in check (forgive the Marvel reference—my wife and I are currently making our way through the MCU).
In this article, I’ll explain everything you need to know about foods with 0 calories. From understanding what they are to how to incorporate them into your meals and snacks 0 calories, this guide will show you how these foods can catapult your weight-loss success.
Let’s dive in!
What Are Calorie Free Foods?
By now, you know that 0 calorie food isn’t truly calorie-free but is so low in calories that it makes a minor dent in your daily intake. But why are they such a game-changer for weight loss?
Calorie Free Foods and Their Role in Weight Loss
One of the biggest challenges when losing weight is managing hunger and cravings while staying in a calorie deficit. This is where calorie free foods and snacks 0 calories come in:
Promote Fullness: High in water, fibre, or lean protein, these foods help you feel full without adding significant calories.
Curb Cravings: Incorporating them into meals or calorie free snacks can satisfy your appetite and reduce the temptation to overeat more calorie-dense options.
Flexibility: They’re versatile—whether you’re bulking up a meal, substituting a food, simply snacking, or looking for creative ways to cut back, they fit any lifestyle.
Overall, you can think of 0 calorie food as a bit like Joyce’s Christmas lights in Stranger Things—they reveal what might be an unexpected solution in your fat loss journey (some people are genuinely mind-blown when they realise diet soda, sugar-free jelly, or other items from food with 0 calories list can fit perfectly into their plan).
Whether you’re a seasoned dieter or just starting, these foods allow you to eat more while staying on track—which can feel luxurious on a fat loss journey.
Now, let’s move on to the ultimate 0 calorie foods list and explore how they can fit into your daily routine.
Food With 0 Calories List
There’s more variety than you might expect regarding 0 calorie food or ultra-low-calorie options. These foods are incredibly low in calories and sometimes provide nutrients, vitamins, hydration, and satiety, making them excellent for fat loss.
Below, you’ll find the calorie, protein, and fibre content per 100g of each food, sorted from the least to most calorie-dense within this 0 calorie foods list, to help you make informed choices.
Fruits & Vegetables
Packed with water and fibre, these fruits and vegetables keep you full with minimal calories:
Celery: 14 calories, 0.7g protein, 1.6g fibre.
Cucumber: 16 calories, 0.6g protein, 0.5g fibre.
Radishes: 16 calories, 0.7g protein, 1.6g fibre.
Lettuce (Romaine): 17 calories, 1.2g protein, 1.2g fibre.
Zucchini: 17 calories, 1.2g protein, 1.1g fibre.
Tomato: 18 calories, 0.9g protein, 1.2g fibre.
Bell Peppers (Green): 20 calories, 0.9g protein, 1.7g fibre.
Mushrooms (White): 22 calories, 3.1g protein, 1.0g fibre.
Spinach: 23 calories, 2.9g protein, 2.2g fibre.
Cauliflower: 25 calories, 2.0g protein, 2.0g fibre.
Bell Peppers (Yellow): 27 calories, 1.0g protein, 2.0g fibre.
Watermelon: 30 calories, 0.6g protein, 0.4g fibre.
Bell Peppers (Red): 31 calories, 1.0g protein, 2.1g fibre.
Strawberries: 32 calories, 0.7g protein, 2.0g fibre.
Melon (Cantaloupe): 34 calories, 0.8g protein, 0.9g fibre.
Aside from the fruits, most of these foods probably won’t be eaten alone. After all, we’ve moved beyond the unsustainable supermodel diets of the 2000s. The goal is to enjoy your meals, not nibble on lettuce like a rabbit.
Instead, these calorie free foods can be a solid complement to other dishes. Think cucumber, mushrooms, tomatoes, or even celery as part of a delicious burger or a spinach and bell pepper omelette for a nutritious start to your day.
When incorporating these foods from this zero calorie food list, the only limit is your imagination.
Super Lean Protein Sources
These protein-packed options are low in calories and rank high in satiety:
Egg Whites: 52 calories, 11g protein, 0g fibre.
Non-Fat Greek Yoghurt: 59 calories, 10g protein, 0g fibre.
Cottage Cheese (Low-Fat): 81 calories, 11g protein, 0g fibre.
Cod: 82 calories, 18g protein, 0g fibre.
Tilapia: 96 calories, 21g protein, 0g fibre.
Now, I know this short list of protein sources is far from being 0 calories food. Still, these super lean options can be incredibly helpful, especially as you progress deeper into a calorie deficit.
While these foods may not have a reputation for being the tastiest on their own, it all comes down to how you prepare them. For example, as someone with a Portuguese background, I can vouch for how incredible 'bacalhau' (cod prepared in various ways) can taste when done right!
Calorie-Free and Ultra-Low-Calorie Drinks or Soups
Enjoy while staying calorie-conscious with these calorie free foods and beverages:
Water: 0 calories, 0g protein, 0g fibre.
Sparkling Water: 0 calories, 0g protein, 0g fibre.
Black Coffee: 0 calories, 0g protein, 0g fibre.
Herbal Teas: 0 calories, 0g protein, 0g fibre.
Diet Sodas: 0 calories, 0g protein, 0g fibre.
Bone Broth: 15 calories, 3g protein, 0g fibre.
Miso Soup: 40 calories, 3g protein, 0.6g fibre.
Sparkling water with a dash of lemon, a black coffee to kickstart your morning, or a nice diet soda (Coca-Cola Zero over Pepsi Max for me—sorry, not sorry) can make a low-calorie meal even more enjoyable.
And then there’s miso soup. I hadn’t tried it until I lived in Japan, but it’s become a staple because it’s delicious! If you’ve never had it, you’re seriously missing out. I especially love it as a starter.
Unique Low-Calorie Snacks
Switch things up with these satisfying snacks 0 calories or close to it:
Konjac Noodles: 9 calories, 0g protein, 3.6g fibre.
Sugar-Free Gelatin: 10 calories, 0g protein, 0g fibre.
Pickles: 12 calories, 0.3g protein, 1.2g fibre.
Air-Popped Popcorn (per cup): 31 calories, 1g protein, 1.2g fibre.
Seaweed Snacks: 35 calories, 5g protein, 1g fibre.
Where do I even begin with these? My wife loves pickles—not because they’re low calorie, but because she… just does. Sugar-free jelly might not be the most filling snack, but it’s a nice little treat. Konjac noodles were a surprisingly tasty discovery for me—something I first tried outside a 7/11 in Tokyo, Japan. And seaweed snacks? Absolute game-changer!
By incorporating these calorie free snacks and low-calorie options, you can enjoy more food volume, manage cravings, and stay full while maintaining a calorie deficit. This strategy doesn’t just help with weight loss—it makes your diet more sustainable and satisfying.
Next, we’ll explore some practical ideas for using this zero calorie food list in your daily weight-loss journey.
Note:
If you’ve found this article handy so far, grab my free “Grocery Gameplan” interactive guide by clicking here.
Throughout the guide, I share a clear-cut method for building a grocery list that will allow you to eat a well-balanced diet in line with your fitness goals.
How to Use 0 Calorie Food for Weight Loss
Incorporating 0 calorie food into your meals and snacks isn’t just about saving calories—it’s about making your diet more sustainable and enjoyable while on a fat loss journey.
Here are a few suggestions for how you can strategically use these low-calorie options to manage hunger, minimise overeating, and stay in a calorie deficit:
Bulk Up Your Meals
Adding low-calorie fruits and vegetables like spinach, cucumbers, or bell peppers to your meals can increase volume without piling on calories. For example:
Toss spinach and mushrooms into an omelette.
Add zucchini noodles (zoodles) to a stir-fry to create a more filling dish. While you’re at it, feel free to toss in loads of vegetables, too.
Pair grilled cod with rice and cauliflour for a nutrient-dense meal.
Snack Smarter
When hunger strikes between meals, reach for calorie free snacks like seaweed salad, pickles, or sugar-free jelly. These options help satisfy cravings without derailing your progress.
One of my 1-2-1 online fitness members, Julia, found that keeping air-popped popcorn and watermelon on hand was a game-changer for making progress. She loved the fact that they helped her curb cravings without feeling deprived.
Stay Hydrated
Keep calorie-free drinks like sparkling water or herbal teas nearby throughout the day—they can create the illusion of a more substantial meal by giving you something satisfying to sip alongside your food. If you’re wondering what has no calories and pairs well with meals, these drinks are a great choice.
If you’re a coffee lover, black coffee is an excellent 0 calorie food option for staying energised. When I’m in a calorie deficit, I like adding a splash of low-fat milk. This slight adjustment keeps things light without compromising flavour.
Experiment with Recipes
Get creative with your favourite dishes by swapping high-calorie ingredients for low-calorie alternatives, or come up with something new entirely:
Use konjac noodles instead of traditional pasta in your favourite recipes.
Replace buttered popcorn with air-popped popcorn for movie night.
Create a refreshing watermelon salad as a light dessert.
Put together a fruit salad consisting of watermelon, melon and strawberries.
One of my favourite smoothie recipes became a game-changer for my 1-2-1 online fitness member, Sewa. It’s simple: frozen berries, protein powder, and milk blended into a delicious, low-calorie, high-protein, and fibre-packed drink. This smoothie helped her cravings and was key in her fat loss journey.
Thanks to her consistency in nutrition and training, Sewa went from struggling with light dumbbells and poor goblet squat form to confidently barbell squatting 65kg with excellent technique. It’s incredible what a balanced approach to nutrition and foods with 0 calories can help you achieve!
Now that you know how to make the most of these foods, let’s jump to the conclusion.
Food With 0 Calories List: Conclusion
Incorporating 0 calorie food into your diet can be a game-changer for weight loss success. These low-calorie options help you manage hunger, reduce your overall calorie intake, and maintain a balanced, sustainable approach to eating.
From fruits and vegetables to calorie free snacks and drinks, these foods are solid suggestions for making your fat loss journey more enjoyable and satisfying.
If you found this zero calorie food list helpful, don’t forget to bookmark it or share it with someone who might benefit from it. Having a go-to resource for foods with 0 calories can be great when planning meals or tackling cravings.
If you’re ready to take your weight-loss journey to the next level, sign up for my free 14-day Fat Loss Kickstarter by clicking here!
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Speak soon,
Leo
P.S. I’d love to hear your thoughts! Share your favourite calorie free foods with me on social media—I’m @leoalvespt on all platforms. Bonus points if you tag me while trying out one of the tips from this article!
