29 foods under 40 calories

KITV4 right here on Oahu recently published a list of foods under 40 calories for dieters. I wanted to add a little commentary to their excellent list, including nutritional profiles for most of them.

We have a real problem with obesity here in Hawaii. According to the Centers for Disease Control and Prevention, Hawaii has the 12th highest rate of self-reported obesity among US adults, so it’s great to see our local media promoting healthy lifestyle choices.

Self-reported Obesity in 2012 - Hawaii was 12th

Self-reported Adult Obesity in 2012 – Hawaii was 12th. Source: CDC

29 foods under 40 calories

Arugula

This slightly peppery green is delicious in salads, soups, frittatas, smoothies… just about anywhere you can add greens. It’s a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese.

4 calories per cup

Asparagus

Steamed or roasted, or added to soups, asparagus is delicious and nutrient-packed. Asparagus is a good source of Pantothenic Acid, Calcium, Magnesium, Zinc and Selenium, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Iron, Phosphorus, Potassium, Copper and Manganese.

27 calories per cup

Broccoli

Foods under 40 caloriesYou’ve been told it’s a superfood – and it’s also low in calories. Here’s the nutritional details: It’s a good source of Protein, Thiamin, Niacin, Pantothenic Acid, Calcium, Iron and Selenium, and a very good source of Vitamin A, Vitamin C, Riboflavin, Vitamin B6, Folate, Magnesium, Phosphorus, Potassium and Manganese.

31 calories per cup

Broth

The nutritional profile of broth (and the calories) varies somewhat with ingredients, but whether you make it with vegetables, chicken, turkey, beef or fish, it’s a nutritious way to stay hydrated and help your body avoid hunger pangs while dieting.

10 calories per cup

Brussels sprouts

These tasty little bundles of nutrition offer a good source of Riboflavin, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Potassium and Manganese.

38 calories per cup

Cabbage

Whether in cole slaw, red cabbage with apples, as a side vegetable or in our fat burning soup, cabbage is a healthy and enjoyable choice. It’s a a good source of Thiamin, Calcium, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.

22 calories per cup

Lettuce

America’s favorite salad green, lettuce offers a good source of Protein, Calcium, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Iron, Potassium and Manganese.

5 calories per cup

Beets

37 calories per half cup

I just had a smoothie made with pineapple, beets, spinach and cinnamon. It was delicious and so healthy. Beets are also excellent as a side dish, or pickled. Beets are a good source of Vitamin C, Iron and Magnesium, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.

Cauliflower

Cauliflower can be used as a side dish, or even as a low carb replacement for rice or mashed potatoes. It is a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.

7 calories per ounce

Coffee

0 calories and full of antioxidants. Good for revving your metabolism to burn even more calories (in moderation, a cup or two daily).

Grapefruit

39 calories per half fruit.

Be careful of interactions with some prescription medications. Ask your doctor if you’re not sure. Grapefruit is a a good source of Dietary Fiber, and a very good source of Vitamin A and Vitamin C.

Mushrooms

Tasty raw or cooked, mushrooms are a a good source of Dietary Fiber, Protein, Vitamin C, Folate, Iron, Zinc and Manganese, and a very good source of Vitamin D, Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus, Potassium, Copper and Selenium.

15 calories per cup

Tomatoes

Last week, I made a salsa for lunch with a chopped tomato, chopped avocado, chopped cilantro, the juice of half a lime and a bit of salt and pepper. It was delicous with a few corn tortilla chips.

Tomatos offer a good source of Dietary Fiber, Thiamin, Niacin, Vitamin B6, Iron, Phosphorus and Copper, and a very good source of Vitamin A, Vitamin C, Folate, Potassium and Manganese.

22 calories per medium tomato

Turnips

Turnips are great in stews, or mashed as a side dish. Nutritionally, they offer a good source of Vitamin B6, Folate, Calcium, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin C and Manganese.

36 calories per cup

Watercress

If you’re in an area where watercress is available, you’ll be getting a lot of nutrition in only a few calories. Watercress is a good source of Protein, Folate, Pantothenic Acid and Copper, and a very good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus, Potassium and Manganese.

4 calories per cup

Zucchini

A favorite, raw, stir-fried, in stews or roasted. Excellent on the barbecue with a bit of olive oil and chopped garlic. Zucchini offers a good source of Protein, Vitamin A, Thiamin, Niacin, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium and Manganese.

20 calories per cup

Spinach

Great in a salad, smoothie, or steamed as a side dish, Popeye’s power food is famous for being a good source of iron, but it offers much more. Spinach is a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

7 calories per cup

Lemons and Limes

Lemons offer a good source of Thiamin, Riboflavin, Pantothenic Acid, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Calcium, Potassium and Copper.

20 calories per fruit

Kale

Just a few calories, but Kale offers a ton of nutrition, including being a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. Look up how to make Kale Chips online.

5 calories per cup.

Garlic

Tasty garlic is a a good source of Calcium, Phosphorus and Selenium, and a very good source of Vitamin C, Vitamin B6 and Manganese. If that’s not enough benefit, eating lots is said to help keep away mosquitos and other biting insects.

4 calories per clove

Peppers

Choose your favorite: green, red, orange, or yellow, and add them to salads, stews, stir fries, or just eat them as a healthy snack. Peppers give us a good source of Thiamin, Niacin, Folate, Magnesium and Copper, and a very good source of Dietary Fiber, Vitamin A,

30 calories per half

Onions

Onions are a cooking staple for many people, and offer a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.

32 calories per half cup

Pumpkin

Cooked, baked, or as a side dish, pumpkin is a good source of Thiamin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Riboflavin, Potassium, Copper and Manganese.

30 calories per cup

Radishes

There are many different types of radishes, but what they have in common is tasty nutrition without many calories. Radishes offer a good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Copper and Manganese, and a very good source of Dietary Fiber, Vitamin C, Folate and Potassium.

19 calories per cup

Tea

0 calories

Read about how green tea helps you reduce belly fat and lose weight.

Fennel

Fennel has a strong licorice flavor which some people love and some find overwhelming. Nutritionally, it is a good source of Niacin, Calcium, Iron, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Folate, Potassium and Manganese.

27 calories per cup

Celery

Tasty in salads, cooked, or as a snack with some peanut butter, celery hides some powerful nutrition as well. It’s a good source of Riboflavin, Vitamin B6, Pantothenic Acid, Calcium, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Potassium and Manganese.

16 calories per cup

Berries

Berries are delicious and full of antioxidants. They are also a good source of Folate and Potassium, and a very good source of Dietary Fiber, Vitamin C and Manganese.

32 calories per half cup

Carrots

Carrots are another low-calorie food choice that are good either raw or cooked. They are a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium.

22 calories per half cup

Isn’t that an amazing list of low calorie foods? All healthy, all packed with vitamins, minerals, antioxidants that we need. Many of them have good quantities of fiber as well. If you’re trying to lose weight and not feeling full enough, add more of these foods and you’ll improve your nutrition and reduce hunger pangs.

Nutrition data from http://nutritiondata.self.com

About DrBruce

Dr Bruce Katsura believes that weight loss can be fast, safe and sustainable, if it is supported and supervised by a physician, and involves certain lifestyle changes. Those include learning about healthy eating and making small changes in daily habits. Our clients lose up to 30 pounds in 30 days, and most keep the weight off. Sign up for your free initial consultation today.

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2 Responses to 29 foods under 40 calories

  1. JGPangi May 2, 2014 at 1:04 am #

    I miss making coleslaw. Now that my husband is dieting, it’s the perfect excuse to make it again. I wish I knew of a good-tasting yet low-calorie dressing for it though.

    This is a great list of foods that are invaluable for anyone trying to maintain a healthy weight without sacrificing good eats. Thanks Doc!

    • DrBruce May 2, 2014 at 10:59 am #

      You might get some ideas from a Google search. Perhaps plain yogurt? On some salads I simply use lime juice as a dressing, but that won’t solve your coleslaw question.

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