10 fruit and veggies that are almost calorie-free

Fruit and veggies are miracle workers when it comes to health and wellbeing – and filling your plate with these low-calories goodies can help shred weight, too.

Eating more fruit and vegetables is the best path to weight loss, according the official Australian health guidelines.

But the types of produce you consume make a big difference, according to The Plant Potential founder and dietitian Jacob McGinness.

So, here are 10 low-calorie fruit and veggies that will help you get the most out of your diet.

1. Cauliflower

This underrated kitchen staple is filling, but with only 25 calories per cup it is the ideal carbohydrate substitute.

“Blitzing cauliflower into a rice or mashed potato like consistency can create a tasty, nutritious, but lower-calorie side or base to a dish,” says Jacob.

2. Broccoli

Considered one of the most nutritious vegetables, broccoli is great for your waistline with only 34 calories per 100g.

And it is part of the Cruciferous vegetable family along with bok choy and Brussels sprouts, which studies have shown can help prevent cancer.

3. Swedes

This root vegetable is like turnips and cabbage, but has only 53 calories per cup, making it a great alternative to starchy foods.

Jacob says swedes can be baked like potatoes, but with “only 40 per cent of the calories for the same weight of food”.

4. Berries

When it comes to healthy weight loss berries top the list of ingredients.

Not only are strawberries, blackberries and blueberries a naturally sweet treat, they are also full of antioxidants and heart-boosting properties.

Strawberries, blueberries and raspberries contain 33, 57 and 64 calories per 100g respectively.

5. Stone fruits

Summer brings a plethora of stone fruits that are a welcome alternative to the year-round fruit choices.

Encouragingly, Jacob says they also tend to have a lower sugar content and are smaller, providing a more bite-sized snack.

The average peach contains 51 calories, apricots 48 calories and nectarines 44 calories.

6. Celery

Touted as calorie-neutral due to its high water content, celery is one of the most popular choices for weight loss.

You can eat leaves and stalks raw in salads or cooked in a stew, with on average only 18 calories per cup.

But, Jacob warns if you are eating celery as a snack “go easy on the calorie dense hummus or peanut butter you might be dipping it in”.

7. Iceberg lettuce

A classic salad base for dieters the average iceberg lettuce contains just five calories per cup.

But it is not “nutrient dense” and can get boring, so Jacob recommends eating it in conjunction with other vegetables.

You can also substitute with spinach, rocket, and kale.

asparagus

8. Asparagus

Not only is this spring vegetable low in calories (20 calories per 100g), it is filling, aids constipation and lowers cholesterol.

Asparagus can be blanched or fried as a side dish.

9. Beetroot

Dubbed as a superfood, this ruby red, earthy-flavoured vegetable has 59 calories per cup.

It also provides delicious taste and colour for salads, sandwiches, soups and baked goods.

10. Apples

Perfect for a snack on the go apples are low calorie but jam-packed with vitamins and minerals.

According to McGinness a large apple has 120 calories and 5.5 grams of fibre.

“Some studies have even been done to correlate apple consumption with better weight loss outcomes,” he says.

Written by Alex White.

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