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* Food, Sustain-a-bowl Recipes
29 DELICIOUS AND HEALTHY LOW-CALORIE SNACKS YOU’LL LOVE
* Written by Dr. Divya Goil
* on July 9, 2022
TABLE OF CONTENTS
Snacking has become a part of mainstream dieting due to various advertisements
and pop culture icons.
While we are munching on little tidbits to keep us packed throughout the day,
healthy, low-calorie foods are relegated to the back shelf.
This list will tell you about 29 low-calorie snack options that are healthy,
tasty and cheap.
ZERO CALORIE SNACKS: A MYTHBUSTER
Let’s start by dispelling the most persistent myth about zero-calorie foods –
the idea that they have negative calories, meaning it takes more energy to
digest them than what we gain from consuming them. While celery, apples,
strawberries, and lemons are often cited as examples of zero-calorie foods, the
truth is that nothing except water is truly zero calories. The label “zero
calories” is often used as a marketing ploy, just like “superfoods.”
Instead of focusing on zero-calorie foods, it’s more beneficial to consider
eating low-calorie foods. These foods are not only great for weight loss due to
their low-calorie content, but they also contain almost zero sugar and zero
trans fats. Furthermore, they provide essential nutrients and are more filling,
ensuring you stay satisfied throughout the day.
But just because they are low on calories, doesn’t mean that they are boring.
Companies such as Rhythm, Hippeas, and Crunchman have launched their respective
lineups of low-calorie snacks. These are perfect for those days when you are
simply not in the mood to munch on carrot and celery sticks. Try exploring these
low-calorie snack options to make your healthy snacking journey more fun without
the FOMO-
* Crunchman Protein Crackers
* Hippeas Organic Chickpea puffs
* Terra Exotic Harvest Vegetable Chips
* Nugo Fiber D’Lish Cinnamon Raisin
* GoMacro Macrobar Organic Vegan Protein Bars
Check these low calorie snacks and pick them over trans-fat-laden options for
healthy snacking, wherever and whenever you want!
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THE BEST LOW-CALORIE SNACKS LIST
All of the snacks are fruits and veggies because they are inherently healthy and
low in calories. All of these foods have less than 60 calories per 100 grams of
serving.
APPLES
Calories: 56 Calories per 100 grams. USDA
The age-old forbidden fruit, apples, are delicious and incredibly healthy. They
are a guilt-free snack, packed with fibre, potassium, vitamin C, and
antioxidants. Try pairing sliced apples with peanut butter or a drizzle of honey
for a satisfying afternoon treat.
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ARUGULA
Calories: 25 Calories per 100 grams. USDA
This punchy green veggie packs a punch in terms of nutrients too. Arugula is
filled with folates, potassium, calcium and Vitamin K. These dark leaves are
rich in everything except Calories. Try arugula or rocket as the British call it
in various salads, soups, and even pasta. It goes well with fresh Roma tomatoes,
aged cheeses, and citrus fruits.
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ASPARAGUS
Calories: 20 Calories per 100 grams. USDA
With its delicate flavour and versatility, asparagus is a low-calorie winner. It
offers antioxidants, minerals, vitamins (A, B12, C, K), and zero fat. Whether
boiled, steamed, or air-fried, asparagus pairs well with browned butter, sage,
and chives for an appetizing experience.
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BROCCOLI
Calories: 32 Calories per 100 grams. USDA
This funky-smelling vegetable is a powerhouse of nutrients. Be it purple,
violet, or green. Broccoli supports heart health and heightened consumption is
linked with immunity against certain cancers.
It is very rich in vitamins C and vitamin K. Broccoli can be consumed by
steaming and stir-frying to retain maximum nutrients. Pairing Asian flavors such
as soy sauce, chile, garlic, sesame, and ginger can elevate the sensory
experience of otherwise bland broccoli.
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BRUSSELS SPROUTS
Calories: 45 Calories per 100 grams. UDSA
Related to cauliflowers, broccoli, kale, and collards, these cruciferous
vegetables have a certain pungency familiar to their other relatives.
They are rich in Vitamin C, Folate, and Vitamin B6. They can be stir-fried,
steamed, and roasted on an open fire to reduce their pungent smell. The sprouts
are primarily consumed in Euro-American cuisines. It is generally seasoned with
pepper, balsamic vinegar, and parmesan cheese.
--------------------------------------------------------------------------------
CABBAGE
Calories: 24 Calories per 100 grams. USDA
Cabbage is a staple in east asian cuisines, it is well-loved and consumed
worldwide in different forms. This vegetable is again rich in vitamin C and K
like its broccoli and brussel sprout relatives.
A typical Chinese combination is cabbage julienne added in stews and served with
pan-seared tofu. Cabbage is richer in nutrients in its fermented form around the
world. Sauerkraut in central and eastern Europe and kimchi in Korea.
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CARROTS
Calories: 41 Calories per 100 grams. USDA
This root vegetable of Persian origins is healthy and popular across the globe.
They are wild in their color palette, carrots can be purple, orange, red, yellow
and white too. Their texture is crunchy while the flavor is grassy and slightly
sweet.
Carrots can be added to rice dishes, chutneys, cakes, puddings and soups. They
are abundant in beta carotene and other carotenoids such as alpha, gamma and
lutein.
Fun fact: the seeds and greens of carrot are edible and amply nutritious.
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CAULIFLOWER
Calories: 26 Calories per 100 grams. USDA
Another member of the Brassica genus, this low-carb plant is grown in purple,
green, white, orange, and yellow colors.
The head and leaves are edible while the florets or flesh are commonly consumed.
Due to its low-carb nature, it has gained love in the gluten-free movement.
Rice and pizza bases made from cauliflower flour are common in the global north.
People also swap cauliflower for mashed potatoes.
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CELERY
Calories: 14 Calories per 100 grams. USDA
The flagbearer of low-calorie foods, celery is 95% water with moderate amounts
of vitamins and phytonutrients. It is usually added to soups. Celery is often
paired with onions and bell peppers to form the Cajun cuisine trifecta. Try it
with hummus or yogurt and sprinkle some Cajun spice blend.
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CHARD
Calories: 19 Calories per 100 grams. USDA
This green leafy vegetable also known as beet spinach is very rich in vitamin K
and it has moderate amounts of vitamins A and C, iron, and manganese. Chards
have to be boiled and sauteed to reduce bitterness. Couple it with garlic and
eggs to make healthy omelets.
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CLEMENTINE
Calories: 47 Calories per 100 grams. USDA
These tiffin sized fruits are of the citrus family. Their nutrient profile is
akin to their siblings such as mandarins, tangerines and satsumas. They have a
high vitamin C content. Their texture is fibrous and the flavor is mild yet
sweet.
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CUCUMBERS
Calories: 15 Calories per 100 grams. USDA
The simile for coolness, cucumbers are truly fresh and refreshing. Cucumbers are
fundamentally a zero fat food and a zero sugar food too!
They don’t have any significant amount of micronutrients but they can be part of
drinks, salsas, salads, and sandwiches. Top sliced cucumbers with tajin or make
a salad with radishes, sprouts, watermelon, and feta for the coolest snack
around.
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FENNEL
Calories: 31 Calories per 100 grams. USDA
An aromatic of the carrot family. Fennel is fragrant and nutritious. It has a
high amount of vitamin C and potassium. It has a licorice and anise-like flavor.
The bulb, the fruits, the leaves, and the flowers are all edible.
It can be cooked in a variety of ways and used in salads and spice mixes of
Chinese and Bengali cuisines. The fruits are also used as a mouth freshener in
the Indian subcontinent.
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GRAPEFRUIT
Calories: 30 Calories per 100 grams. USDA
These tart and semisweet citrus family members are best enjoyed on their own.
Their phytonutrients have antioxidants and anti-inflammatory properties.
Grapefruits and other citrus are good for the body and therefore should be part
of our regular diet. Therefore it is a great low calorie snack.
--------------------------------------------------------------------------------
KALE
Calories: 38 Calories per 100 grams. USDA
This superfood has become mainstream in the public consciousness. It is
associated with kale chips, soups, and smoothies for all the right reasons. Its
nutritional profile is very impressive: vitamin A, vitamin K, vitamin C, copper,
iron, manganese, folate, and vitamin B6. So try out the famed zero sugar kale
chips made with olive oil and flakey salt.
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MUSHROOMS, WHITE
Calories: 28 Calories per 100 grams. USDA
This fungus is often clubbed with vegetables for ease. Mushrooms have a savory,
almost meaty flavor. They are rich in vitamin B and selenium. The most common
types of mushrooms are whites, crimini, and portobello all of which are the
same. They only differ in maturity.
Mushroom consumption is on the rise because of its nutritional value and
textural variety. Whites can be stir-fried in a variety of ways; try adding
garlic and butter, fresh herbs, or different culinary sauces. They can elevate a
dish for vegans and vegetarians with their meaty quality.
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ONIONS
Calories: 47 Calories per 100 grams. USDA
These are a fundamental part of almost every cuisine. Onions are highly
nutritious and flavorful. They are in white, yellow, and red varieties. Onions
are related to chives, garlic, and leeks. These alliums are said to be good for
kidney health. These pungent flavors are a common feature in Asian and Mexican
cuisines. French onion soup, creamed onions, and onion chutney are dishes where
onion is the central dish. They make a great base for curries and rice dishes
too.
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PEPPERS
Calories: 26 Calories per 100 grams. USDA
A number of veggies (technically berries) come under the peppers label. Be it
the spicy jalapenos or the mild bell peppers. They come in a spectrum of colors,
sizes, and shapes. Bell peppers or capsicums are high in vitamin C and lycopene.
While chile peppers have moderately high amounts of B6. They go very well with
East Asian cuisines.
--------------------------------------------------------------------------------
PAPAYA
Calories: 43 Calories per 100 grams. USDA
This tropical fruit of amber flesh and ebony seeds is a common feature in Asian
cuisines. Especially Thai, Filipino and some parts of the Indian subcontinent.
Its nutrient contents include vitamin C, vitamin A and folate.
Ripe papayas can be eaten directly after removing the skin and seeds. Raw
papayas can be added to soups and broths too.
--------------------------------------------------------------------------------
LETTUCE
Calories: 17 Calories per 100 grams. USDA
This zero-calorie hero is usually synonymous with salads and diets because it is
essentially a zero-sugar food. An average serving of romaine lettuce or other
lettuce such as iceberg or butterhead gives only 8 calories. But on the other
side, it is low in nutrients too. It has moderate to low levels of folate,
vitamin A, and high levels of vitamin K. They are also high in fiber and water
content. Their consumption is often filling when paired with slightly fatty and
carb-rich foods such as avocados and multigrain bread.
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STRAWBERRIES
Calories: 32 Calories per 100 grams. USDA
A staple for desserts, drinks, perfumes, and snacks. This fruit is rich in
vitamin C and manganese. Strawberry can be paired with balsamic vinegar, cheese,
cream, chocolate, and an array of herbs and spices. These can be added to
champagne, yogurt, ice cream, and even to carbonated drinks. Try this
antioxidant-rich versatile fruit for sure. Bonus! It is essentially a fat free
food.
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SPINACH
Calories: 23 Calories per 100 grams. USDA
Probably the OG superfood, snacked on by Popeye since 1929. Spinach is a leafy
vegetable that is packed with provitamin A, vitamin K, folate, and major
carotenoids, this combination is good for the eyes. The best combination for
spinach is undoubtedly garlic and butter. Spinach can be blended into soups, and
smoothies too. So make this low calorie food a part of your diet. One more!
Unsurprisingly enough spinach is a zero sugar food too.
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PEAS: SUGAR, SNAP, SNOW
Calories: 42 Calories per 100 grams. USDA
These pod vegetables are zero fat foods and high in protein when made into split
dried peas. Peas can be eaten boiled, stir-fried, or raw if they are tender.
They are super filling and eaten around the world in the form of soups, pies, or
stews. They are well-loved in China, the UK, India, and Sweden.
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TOMATOES
Calories: 18 Calories per 100 grams. USDA
The second most consumed vegetable (technically a berry) after potato. These
zero-calorie fruits are savory and have an umami taste. They can be eaten raw,
cooked, or in a pureed form. They are extremely versatile but predominantly used
in only savory dishes. It gives the dishes a fresh, tangy, and acidic flavor, it
is usually paired with fatty ingredients to cut the meaty or cheesy flavor.
--------------------------------------------------------------------------------
WATERMELON
Calories: 30 Calories per 100 grams. USDA
The OG summer food. This red-green beauty is packed with vitamin C and the seeds
taste great when toasted. Watermelon coolers and fruit salads are the most
common form of eating them. It tastes good with fresh mint and feta cheese.
Another form is pickled watermelons, this tangy, spicy, and sweet dish goes well
with meaty and savory flavors in general. Ex: burgers and steak.
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ZUCCHINI
Calories: 17 Calories per 100 grams. USDA
This summer squash is a great option for chips, curries, and sautees. It has a
mild taste therefore it can absorb a variety of different flavors. It is
popularly consumed as zoodles or zucchini noodles, as no-carb pasta
alternatives. It is great when sauteed with butter and garlic. It can be tossed
with parmesan or chile oil for an added kick. Or you can eat sliced tender
zucchini topped with a dash of lemon, salt, and pepper. This will make a proper
zero-fat/zero-sugar snack.
--------------------------------------------------------------------------------
BONUS TIPS
Munching on low-calorie snacks can be a great way to satisfy your cravings while
maintaining a healthy diet. Here are some bonus tips to make your snacking
experience even more enjoyable:
1. Mix and match: Don’t limit yourself to just one type of low-calorie snack.
Experiment with different combinations to create tasty and nutritious snack
options. For example, you can pair sliced apples with a small portion of
low-fat cheese or enjoy carrot sticks with hummus for a satisfying crunch.
2. Portion control: Even though low-calorie snacks are healthier options, it’s
still important to practice portion control. Instead of mindlessly snacking
straight from the bag or container, measure out a reasonable portion size
and put it in a separate bowl or plate. This will help prevent overeating
and keep your calorie intake in check.
3. Spice it up: Add some flavor and excitement to your low-calorie snacks by
incorporating herbs, spices, and seasonings. Sprinkle some chili powder or
paprika on cucumber slices, or toss roasted cauliflower florets with a dash
of cumin and turmeric. Experimenting with different flavors can make your
snacks more interesting and enjoyable
4. DIY snacks: Instead of relying solely on pre-packaged low-calorie snacks,
consider making your own. This way, you have more control over the
ingredients and can customize the flavors to your liking. You can bake kale
chips, make homemade salsa with fresh tomatoes and peppers, or create a
trail mix with a variety of nuts, seeds, and dried fruits.
5. Stay hydrated: Sometimes, we mistake thirst for hunger and end up snacking
unnecessarily. Stay hydrated by drinking an adequate amount of water
throughout the day. When you feel the urge to snack, try having a glass of
water first and see if the craving subsides. If you’re still hungry
afterward, reach for a low-calorie snack option.
6. Mindful eating: Practice mindful eating while enjoying your low-calorie
snacks. Slow down, savor each bite, and pay attention to the flavors and
textures. By being present and mindful, you’ll not only enhance your eating
experience but also become more aware of your body’s hunger and fullness
cues.
Remember, low-calorie snacks can be both nutritious and delicious. By
incorporating these bonus tips into your snacking routine, you can make the most
out of your low-calorie choices while maintaining a healthy and balanced diet.
THE ECO WISER TAKE ON ZERO CALORIE SNACKS
The dieting industry’s fixation on zero-fat, sugar foods, influences an
unhealthy pattern where eating is focused on aesthetics and immediate results.
This buzzword culture needs to go for a toss, as it encourages exclusive trends
that keep diversity out of our diet. You should integrate low-calorie snacking
as it is effective, accessible, and safe.
Well-managed eating habits are the key to achieving fitness goals. Diet fads and
unwarranted dietary restrictions can only do so much. A well-functioning and
fulfilled human body demands adequate nutrition (and spunk of taste-
occasionally!). And guess what, it has an ethical dimension too!
Try products that are made in small batches, on organic farms, and those which
support local species over invasive ones. Elevate the way you eat and go for a
diet that is better for you and better for the planet too!
Want to begin your tryst with healthy snacking? It is time for a switch, not a
purge. Opt for these low-calorie options to keep yourself filled and your day
more active than before. Your journey to a better life begins here.
Stay tuned for more updates like this on the Ecowiser.
DR. DIVYA GOIL
Dr. Divya Goil is a Sustainability Research Lead at a startup that empowers
individuals to make sustainable choices. She is a medical doctor with a passion
for environmental conservation and has dedicated her career to finding solutions
for a more sustainable future.
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