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Eat Your Way to Weight Loss: 20 Filling Foods with (Almost) Zero Calories

 Written by 

Julien Raby

 Last updated on 

Tired of restrictive diets that leave you hungry and unfulfilled? Discover 20 delicious, filling foods with almost zero calories that can help you finally shed those stubborn pounds.

What if you could eat noodles, rice, and even dessert without the guilt? 

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Keep reading to uncover the 20 best low-calorie foods that will make your weight loss goals a delicious reality.

1. Shirataki Noodles

Shirataki noodles, also known as konjac or miracle noodles, are filling yet very low in calories. An 8-ounce serving contains only about 20 calories. In comparison, the same amount of regular pasta could have as many as 300 calories.

The calories in shirataki noodles come from insoluble fiber. This type of fiber isn’t fully absorbed by the body, meaning you consume fewer calories. 

For example, you absorb about 1.5 calories per gram of insoluble fiber versus four calories per gram from regular carbohydrates. 

Therefore, an 8-ounce serving of shirataki noodles provides a net intake of just 7.5 calories, making them one of the best carbohydrates for weight loss.

2. Slim Rice

Slim rice is another low-calorie carbohydrate similar to shirataki noodles. It contains about 7 to 9 calories per 100 grams, compared to over 110 calories for the same amount of brown rice. 

Slim rice is gluten-free and made from non-GMO konjac flour, the same ingredient in shirataki noodles but in rice form, making it suitable for different meals.

3. Cucumber

Cucumbers are very low in calories and high in water content. They consist of 97% water and contain only 15 calories per 100 grams. This makes it easy to add cucumbers to your diet without significantly increasing your caloric intake. 

For weight loss, eat cucumbers unpeeled to increase fiber intake, which helps you feel fuller longer.

4. Sugar-Free Jello

Sugar-free jello is a tasty snack with only 5 to 10 calories. It helps satisfy your sweet tooth without adding many calories. Gelatin in sugar-free jello reduces appetite and increases feelings of fullness. 

Some brands contain no preservatives, and jello pouches are convenient for on-the-go snacks.

5. Zucchini

Zucchini is low in calories (17 calories per 100 grams) and high in water content. It can replace high-calorie carbs like pasta. 

Use a spiralizer to make zucchini noodles for various low-calorie meals. For example, cook zucchini noodles with salsa and a bit of parmesan cheese for a delicious dish.

6. Pickles

A whole cup of pickles has only 17 calories, and one medium-sized pickle contains about one gram of carbs. Pickles, fermented in brine, offer unique flavors like bread and butter spears with no sugar, costing just five to seven calories per spear. 

However, be cautious with their high salt content, which can cause bloating.

7. Watermelon

Watermelon, while not zero calories, is very low for a fruit, with only 30 calories per 100 grams. A study found that overweight people eating two cups of watermelon daily consumed fewer calories, leading to weight loss. 

Watermelon’s high water content (92%) helps activate stomach stretch receptors, sending signals to your brain that you’re full.

8. Lettuce

Lettuce, made up of 96% water, is very low in calories, with an average of 17 calories per 100 grams. 

Butterhead and red leaf lettuce varieties have only about 13 calories per 100 grams, making them excellent for controlling appetite and supporting weight loss.

9. Chewing Gum

While not technically food, sugar-free chewing gum can help reduce cravings between meals, with less than five calories per piece. 

Research from the University of Rhode Island showed gum chewers consumed 68 fewer calories at lunch without compensating by eating more later.

10. Celery

Celery has a high water content (95%) and contains only 14 calories per 100 grams. 

Aside from weight loss benefits, celery may increase sperm production and help control blood pressure due to its nitrate content.

11. Diet Soda

Despite past beliefs, diet soda can aid in weight loss. Studies show that artificial sweeteners in diet soda may reduce hunger and cravings. 

For example, one study found that participants drinking water with zero-calorie sweeteners lost more fat and had better dietary compliance compared to those drinking only water.

12. Bok Choy

Bok choy, a Chinese white cabbage variation, is made up of about 95% water and has only 13 calories per 100 grams. It’s a nutrient-rich cruciferous vegetable, excellent for adding to low-calorie soups.

13. Radish

Radishes, consisting of 95% water, contain about 16 calories per 100 grams. 

They’re rich in potassium, vitamin B6, and vitamin C, and are beneficial for teeth, gums, nerves, hair, and nails. Add them to salads for flavor without additional calories.

14. Walden Farms Calorie-Free Dressings

Walden Farms offers a variety of calorie-free salad dressings, such as French dressing, balsamic vinaigrette, and more. 

These dressings contain no fat, carbs, or sugars, making them ideal for keeping salads low-calorie. Just remember, even calorie-free dressings can add calories if used excessively.

15. Watercress

Watercress, another low-calorie vegetable, contains about 11 calories per 100 grams and is 95% water. Its dietary nitrates improve blood flow and oxygen delivery to muscles, enhancing exercise performance.

16. Low-Calorie Condiments

Several low-calorie condiments can add flavor to meals while aiding in weight loss. 

Examples include mustard (three calories per teaspoon), hot sauce (virtually zero calories), horseradish sauce (six calories per tablespoon), salsa (four calories per tablespoon), and reduced sugar ketchup (five calories per tablespoon).

17. Kiwi Fruit

Kiwi fruit averages 42 calories per fruit and provides 2.1 grams of dietary fiber. Research shows that eating kiwis before bed can improve sleep quality and duration, making it easier to manage weight loss.

18. Tomato

Tomatoes are 95% water and contain 18 calories per 100 grams. They are rich in vitamin C, beta-carotene, and other vitamins, supporting heart health, eyes, skin, and immunity.

19. Tomato Soup

Tomato soup can be a satiating, low-calorie meal when made at home. A simple recipe involves mixing canned whole tomatoes with chicken stock and seasonings. 

This soup takes up space in your stomach without many calories, making it great for weight loss.

20. Water

Water is a zero-calorie beverage that helps reduce hunger and aids in weight loss. Drinking water before meals can lower total calorie intake. 

One study found that drinking 500 milliliters of water 30 minutes before breakfast reduced calorie intake by 13%.


Incorporating these low-calorie foods into your diet can help you lose weight effectively without feeling deprived. 

For a full-course meal, start with a glass of water, followed by tomato soup, a low-calorie noodle salad with shirataki noodles and vegetables, and finish with a piece of watermelon or kiwi. 

This meal plan totals around 150 calories, providing a satisfying and nutritious option for weight loss.

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