Although counting calories is now considered to be a poor approach when it comes to losing weight effectively, it`s a fact that we cannot overdo it and eat an unlimited number. Hence, getting the most nutrients from the food items we eat becomes unquestionable and of utmost importance. Simply put, what we need to do is to eat nutrient-rich foods, with a robust nutritional profile but a low calorie value.
This means that we need to do a little research and learn which food are packed with vitamins, minerals, and antioxidants so that we can increase their daily intake.
Bottom Line: The key to a successful weight loss and optimal overall health heavily depends on eating nutrient-dense foods which contain almost no calories.
14 Nutrient Dense Foods
Onions contain only 40 kcal per 100 grams, but are packed with beneficial flavonoids, vitamins like vitamin B6 and C, dietary fiber, folate, and minerals like manganese, potassium, phosphorus, and copper. They are highly versatile and can be added to a wide range of recipes.
Cucumbers are mostly water, so the fact that they are extremely hydrating doesn’t come as surprise. They contain 16 calories per 100 grams, pair well with most dishes, and are extremely delicious.
Just like cucumbers, celery also contains 16 calories per 100 grams, which makes it almost a zero calorie food. It is mostly water and hydrates the body in an-all natural way.
4. Brussels Sprouts
Brussels sprouts belongs to the family of cruciferous veggies, along with cauliflower, cabbage, and broccoli. This veggie has a unique flavor, it is packed with nutrients and health benefits, and it provides only 43 kcal per 100 grams.
This cruciferous vegetable contains powerful ant-inflammatory properties, it helps prevent cardiovascular problems, and it improves digestion. It contains 25 calories per 100 grams, which makes it ideal choice for weight-watchers.
Kale has a pretty much exceptional nutritional profile, containing vitamins, minerals, fiber, protein, phytonutrients, and other nutrients. It has 43 calories per 100 grams, which is yet another benefit. It is highly versatile and it can be added to salads, made into chips, or made into kale wraps.
Broccoli is packed with fiber and protein, which makes it beneficial for digestive disorders and improving digestion. As for the calorie value, it has 34 calories per 100-gram serving.
Asparagus has 20 calories per 100-gram serving, which makes it almost zero calorie food. It is satiating, tasty, and it pairs well with most dishes. Grilled asparagus is particularly delicious!
Zucchini has only 70 calories per 100 grams, yet is packed with many nutrients. It can be added to stir-fries, pasta sauce, and many more.
Cabbage stimulates weight loss, acts as preventative measure against cancer, and it promotes cardiovascular health. It contains only 25 calories per 100 grams.
Carrots are most known for their ability to protect eyesight and keeps blood sugar levels in check. They also posses potent anti-inflammatory and diuretic properties. As for the calories, a 100-gram serving contains 41 calories.
Although apples are higher in calories than the veggies above (52 calories per 100 grams), they are packed with antioxidants, fiber, vitamins, and minerals.
A 100-gram serving of oranges contains 47 calories, yet is loaded with nutrients like vitamin C, B vitamins, vitamin A, and minerals like copper, potassium, and calcium.
Watermelons are naturally sweet and juice, but they contain only 30 calories per 100 grams. They are an excellent source of antioxidants, which boost metabolism and offer wide-ranging benefits.
In addition to these foods, it is also recommended to eat more lemons, tomatoes, beets, grapefruits, and turnips, all of which are relatively low in calories but nutrient-dense.