Low Calorie Vegetables

Written by Daisy Whitbread, MScN

Besides water and some really thin soups, vegetables are the lowest calorie foods around. While nearly every vegetable is low in calories, some are lower than others.

Just because a vegetable is low in calories is not an excuse to put butter or cheese on it, or to cook it with bacon. An essential part of keeping vegetables low calorie is to eat them raw, steamed, or boiled.

Low calorie vegetables include watercress, lettuce, cucumber, sprouts, and napa cabbage. Below are 20 vegetables lowest in calories, for more, see the extended list of less common low calorie vegetables. For more low calorie foods, see the article on foods low in calories.


A bunch of watercress#1: Watercress
4 calories in 1 cup, chopped (34g)
11 calories in 100 grams

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A head of lettuce#2: Butterhead Lettuce (Boston, bibb, etc...)
7 calories in 1 cup, shredded or chopped (55g)
21 calories in 1 head (5" dia) (163g)
13 calories in 100 grams
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Slices of cucumber#3: Cucumbers
8 calories in 1/2 cup slices (52g)
45 calories in 1 cucumber (8-1/4") (301g)
15 calories in 100 grams
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Alfalfa Sprouts#4: Alfalfa Sprouts
8 calories in 1 cup (33g)
23 calories in 100 grams

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A head of napa cabbage#5: Napa Cabbage (Cooked)
13 calories in 1 cup (109g)
12 calories in 100 grams

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Cauliflower heads#6: Cauliflower (Cooked)
14 calories in 1/2 cup (1" pieces) (62g)
12 calories in 3 flowerets (54g)
23 calories in 100 grams
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Celery stalks#7: Celery
16 calories in 1 cup chopped (101g)
10 calories in 1 stalk, large (11"-12" long) (64g)
16 calories in 100 grams
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A jar of cucumber pickles#8: Cucumber Dill Pickles (Unsweetened and Low Sodium)
17 calories in 1 cup (about 23 slices) (155g)
15 calories in 1 large (4" long) (135g)
11 calories in 100 grams
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A head of cabbage#9: Cabbage (Cooked)
17 calories in 1/2 cup, shredded (75g)
290 calories in 1 head (1262g)
23 calories in 100 grams
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Zucchini#10: Summer Squash
18 calories in 1 cup, sliced (113g)
31 calories in 1 medium (196g)
16 calories in 100 grams
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Okra#11: Okra
18 calories in 1/2 cup slices (80g)
19 calories in 8 pods (3" long) (85g)
22 calories in 100 grams
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A bunch of radishes#12: Radishes
19 calories in 1 cup slices (116g)
1 calories in 1 medium (3/4" to 1" dia) (5g)
16 calories in 100 grams
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Heads of Bok Choy#13: Bok Choy (Pak-Choi)
20 calories in 1 cup, shredded (170g)
12 calories in 100 grams

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Heads of asparagus#14: Asparagus cooked boiled drained
20 calories in 1/2 cup (90g)
13 calories in 4 spears (1/2" base) (60g)
22 calories in 100 grams
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A stalk of broccoli#15: Broccoli (Cooked)
27 calories in 1/2 cup, chopped (78g)
63 calories in a medium stalk (~8" long) (180g)
35 calories in 100 grams
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White button mushrooms#16: Mushrooms (White Button)
28 calories in 1 cup sliced (108g)
26 calories in 100 grams

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Leaves of Swiss Chard#17: Swiss Chard
35 calories in 1 cup, chopped (175g)20 calories in 100 grams

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Leaves of spinach#18: Spinach
41 calories in 1 cup (180g)
23 calories in (100g)

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3 Tomatoes#19: Tomatoes (Cooked)
43 calories in 1 cup (240g)
44 calories in 2 medium (246g)
18 calories in 100 grams
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A pumpkin#20: Pumpkin
49 calories in 1 cup, mashed (245g)
20 calories in 100 grams

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Click each heading below for more information from HealthAliciousNess.com

#1: Arugula
3 calories in 1/2 cup (10g)
25 calories in 100 grams
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#2: White Icicle Radishes
7 calories in 1/2 cup slices (50g)
2 calories in 1 radish (7" long) (17g)
14 calories in 100 grams
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#3: Bamboo Shoots (Cooked)
14 calories in 1 cup (1/2" slices) (120g)
17 calories in 1 shoot (144g)
12 calories in 100 grams
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#4: Chinese Broccoli
19 calories in 1 cup (88g)
22 calories in 100 grams
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#5: Taro Shoots (Cooked)
20 calories in 1 cup slices (140g)
14 calories in 100 grams
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#6: Nopales (Cooked)
22 calories in 1 cup (149g)
4 calories in 1 pad (29g)
15 calories in 100 grams
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#7: Kimchi
23 calories in 1 cup (150g)15 calories in 100 grams
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#8: Balsam-Pear (Bitter Melon)
24 calories in 1 cup (1/2" pieces) (124g)
12 calories in 1/2 cup (1/2" pieces) (62g)
19 calories in 100 grams
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#9: Wintermelon (Chinese Preserving Melon)
25 calories in 1 cup, cubes (175g)
14 calories in 100 grams
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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.