Thirty foods with almost zero calories (and not all are fruits and vegetables)

Lettuce with tomato without condiments, every day, at dinner time … to crown the day. This one devastating panorama in some low calorie diets it has its good side: it serves as inspiration to those looking for low-energy foods to prepare their own meals (in their case they do not deprive themselves of extra olive oil blank, which gives the subject a very different perspective). But, interesting as these clbadic foods are, The inspiration ends up exhausting, and it is unfair. This is for the large number of foods that contain almost no calories and have many nutritional benefits, options for which we can all have a good game.

To get to know them better, we have identified 25 who have less than 40 kilocalories per 100 grams of the edible portion, which the European Food Safety Authority (EFSA) establishes to declare a low-energy food. But we also found five authentic kings of the gastronomy which exceed very little this limit and that they are not fruits or vegetables. One of them is the meat and nothing that by naming it, more than one person is watering the mouth. A clue, his name starts with the sun and ends with the millet …

Strawberries and raspberries, an antioxidant pleasure

100 grams of the edible portion of these delicious seasonal fruits contain only 36 and 38 kilocalories respectively. And the incomparable taste of these natural treats is not the only argument in favor of these foods for the attentive dinner: 100 grams of strawberries contain more vitamin C than an orange median (60 vs. 50 milligrams). Vitamin C has a high antioxidant power, a property it shares with other bioactive substances present in this fruit, such as anthocyanins and polyphenols. "In addition, its fiber intake, common in the group of fruits and vegetables, makes these fruits an adequate food for diets to treat constipation problems," says the detista-nutricionista of the Spanish Academy of nutrition and dietetics, Manuel Moñino.

Celery, with reason is a reference

According to one theory, it's a food with negative calories. In other words, when you take into account what the body uses to badimilate it, eating celery eliminates more calories than it provides. The idea is bold but, according to a recent study, false. However, 100 grams contain only 11 kilocalories. There are two harvests of celery a year, one in winter and one in spring, but the best ones arrive at the table in autumn and winter, according to documents from the Spanish Foundation for Nutrition (FEN) consulted for the drafting of this report. article.

Onion, could we live without?

It is a tasty ingredient, particularly attractive in the spring, without which Spanish cuisine would be an impossible cooking. Stresses its contribution of antioxidants known as flavonoids, protective substances that the body can not synthesize and which have identified about 5,000 different. In many cases, they act as pigments in nature and, in fact, the purple and pinkish color of some varieties of onions is the fruit of some of the flavonoids, anthocyanins. Culinary techniques do not cause the onion to lose significant amounts of these antioxidant substances and their calorie intake does not vary too much: if this raw food has 26 kilocalories, the roast contains only 38 and boiled , 18. "The onion is part of the traditional sofrito, key to the recipes of the Mediterranean diet and, along with tomatoes, garlic, other seasonal vegetables and olive oil, it facilitates the consumption of healthy foods such as legumes and fish, "explains Moñino.

Octopus, source of zinc

It's as smart as it is tasty, and its calories are relatively thin. It should be consumed a lot so that it is not so, since, cooked, it contains only 69 kilocalories per 100 grams. Are not counted here those that olive oil brings to season in Galician style, an inevitable preparation (or is there a better way to eat from the octopus?). Its low calorie intake is due to the combination of a low fat content and a high proportion of protein. And its zinc content is very important: a ration provides 30% of the recommended mineral intake to women aged 20 to 39 with moderate physical activity, and to 76% for men, according to figures included in the report. report. FEN.

Endive, health root

The story of this food is a mix of chance and observation. In fact, it is a variety of chicory that the Belgian farmers discovered in 1850, when they understood that they could force it out of the roots of the plant when they kept it under certain conditions of temperature and humidity, as well as in complete darkness. As for energy, eating endives, it's almost like not eating, since they only provide 9 kilocalories per 100 grams. However, it is a food rich in fiber and nutrients such as folic acid, manganese and vitamin K, for example. In any case, "with regard to fruits and vegetables, the contribution of calories should not be an obstacle to choosing the one we like, those who are seasonal or those who are more available to complete the recommendation to take every day to minus 5 servings of fruits and vegetables, "recalls Moñino.

Níscalos (or lactarios or robellones) , the "wizards" of the sun

This mushroom has only 14 kilocalories per 100 grams. And it contains ergosterol, a substance that, in contact with the sun's autumn light, turns into a form of provitamin D that, once ingested, turns into an active form of vitamin in the kidneys.

The clbadic orange (or the little mandarin?)

If it's in calories, there is a technical link. While the first has 38, the second contributes only 40. As is known, among all its nutritional virtues, the vitamin C content is remarkable: a medium orange brings all that is recommended to take daily. What everyone does not know is that it loses fiber when it is taken in juice form. In addition, the sugar content increases, since a glbad of juice can hold up to 3 oranges and that "these oranges are considered added sugars," says Moñino. Without a doubt, these are good reasons to eat it all.

Spinach, do not miss

When they are boiled, they only contain 22 kilocalories. They are a source of vitamins (B2, A, C, E, K and folic) and minerals (iron, magnesium, manganese and potbadium). They also provide soluble and insoluble fiber, a compound that could play an important role in preventing many diseases and is very important in a healthy diet.

Watercress is not a weed

The Romans have appreciated them, but not everyone agrees with their imperial taste. This food has long been considered a weed. Its scientific name, Nasturtium, is derived from the combination of Latin terms nasus and tortus, "nose" and "twisted", respectively. The origin of the name "crooked nose" is that its pungent smell irritated the prominent organ. In terms of nutritional qualities, watercress contains vitamin A, folate, vitamin B6 and vitamin C, as well as a source of potbadium, manganese and calcium. And they only have 12 kilocalories.

Clams, many, and very delicious, iron

They contain only 48 kilocalories, the same number as the chirlas. Yes, to that we must add those who go in the sauce and bread to dive, but it is always worth it to opt for these delicacies. Better to take them grilled, sautéed or baked, if you want to contain the energy intake of the diet. A portion of clams (between 50 and 60 grams pure) contains 85% of the reference value for iron. It also contains many vitamins such as niacin and is of course a unique source of summer culinary pleasure.

Zucchini, for its mucilage

This vitamin C rich food is, surprise !, from the pumpkin family … but contains more water and less fiber. It is distinguished by its mucilage content, a type of soluble fiber highly appreciated as a laxative. Boiled pumpkin contains 12 kilocalories per 100 grams of edible portion, while zucchini contains 17.

Beef Sirloin, Light Protein

All will not be fruits and vegetables. If you like meat, you already know that there is a piece of beef that costs as much as the calories absorbed by your diet. And the beef tenderloin only provides 110 kilocalories per 100 grams, 75% of which is in the form of nutritional proteins. Another part of the animal that stands out for its low caloric intake are the kidneys, composed of 80% water.

Beef and other animals provide a large amount of nutrients, among which is selenium: a ration provides more than 160% of the recommended intake for a man aged 20 to 39 with physical activity moderate. "But it's a meat – veal – whose consumption must limited to a fortnightly frequency, preferring before those birds or even very lean pork cuts"A proposal that fits better with the recommendations of a healthy diet, warns Moñino.

Skimmed milk and transferred

In terms of energy, the difference between skim milk and whole milk is not too great. The skimmed milk contains 34 kilocalories and the total volume 65. The difference lies in the fat content, which is 3.8 grams per 100 in whole milk for 0.2 in skim milk. "Despite the small difference, the dietary guidelines recommend choosing low-fat dairy products," explains Moñino.

Italian broccoli, a tradition of supervision

A low calorie food, only 11 kilocalories per 100 grams, is also a good source of fiber, folic acid and vitamins C, K and A. It also provides iron and manganese. A serving of 150 grams provides 175% of the recommended intake of vitamin A and 135% of folic acid.

Melon of water?

This fruit is already in Egyptian hieroglyphs, which testifies to its culture in the Nile 3,500 years ago. It is undoubtedly a cultural contribution to which every inhabitant of the Iberian Peninsula should be grateful: with 95% of its weight water, it is the fruit that contains the most liquid, and it's a dessert to ten for the canine of the peninsula. Since the water contains no calories, it is not surprising that 100 grams of watermelon make up only 20 kilocalories.

… or melon?

For all that refresh, no one will escape: this summer fruit also contains a large amount of water – 92%, in particular. It can be tasted in Spain in at least 8 varieties (although one must learn to distinguish good from bad) and, with strawberries and mango, it is one of the richest fruits in folate . If you miss it in the fall, know that you can buy the Tendral melon from November to January. Its 27 kilocalories are not much more than those of watermelon, but in terms of fruits, it's not about calories, because the difference in diet is marked by other foods that are high in energy and low in nutrients.

The healthy spicy touch of radishes

Almost 95% is water and contains only 16 kilocalories per 100 grams. Glucosinates are one of the main components of this root. These are substances common to other vegetables in the family, such as cabbages and cauliflowers, which have a strong antioxidant power and give this food an interesting spicy touch.

Peas, even preserved

Whatever the day, there is always time for some canned or frozen peas. This is a fast and light option: only 12 kilocalories per 100 grams. "However, we should consider the intake of salt, so it is better to prefer frozen or low-salt preserves," advises the dietician nutritionist.

Fresh cod, a very lean fish

It has only about 83 kilocalories per 100 grams. As it accumulates fat in the liver, from which an omega-3-rich oil is obtained, rather than in the muscles, cod is among the leanest fish that exist. He is also the protagonist of many insurmountable recipes.

Cooked cauliflower, simple but safe

It contains only 27 kilocalories. So you can afford this extra virgin olive oil spray that gives it an excellent flavor. More than 90% of this crucifer is water, which affects its low energy value.

Is mustard the ultimate sauce?

Sauces are the sin of the most appetizing dishes, but have they acquired their bad reputation? Do not suffer, also in this section there is a hypocaloric solution … and it is not a light resource. If you trust the words of Pythagoras, you will have to accept that the memory increases, if you trust the scientific method, you will know that 100 grams of mustard have only 133 kilocalories. In other words, you can use it unscrupulously because the amounts of consumption are much lower. But it contains a high proportion of sodium, which means that eating mustard should not become a habit, as the Spanish population consumes almost double the amount of salt recommended by the World Health Organization, warns the nutritionist dietitian. If your taste is spicy, Tabasco will interest you: it contains only 15 kilocalories.

Cucumber, better with the skin

Its freshness is comparable to its energy lightness. 100 grams of cucumber contain only 12 kilocalories and, if you do not like them raw, you can pick them up with vinegar, a variant that provides virtually the same energy. Of course, they are very rich in salt, which makes it an occasional option (some athletes use them to eliminate cramps at the most difficult moments of the competition). It is not particularly rich in nutrients, and make the most of it not to remove the skin because it benefits from fiber, vitamin K and bioactive substances. "It's a basic ingredient for making salads, gazpachos and salmorejos … it's not just a matter of calories or nutrients, but also the flavors and textures make the difference ", says Moñino.

Alcahucil, bitter as potbadium

Its slight bitter taste is due to its high potbadium content. "This is not in vain, a 150 gram serving provides 30% (600 milligrams) of daily recommendations," says the expert. It has the same energy as cannons, which are known as "feline weeds" because its scent attracts felines and, with only 100 grams in salad, one can have more than half of the recommended daily intake of vitamin C. 100 grams of edible portion contain only 22 kilocalories.

Tomato, the "king" of lycopene

This versatile, unparalleled food that provides only 19 kilocalories per 100 grams offers countless nutritional benefits. For example, it provides fiber and is rich in vitamin C. It is also distinguished by its high content of lycopene, an antioxidant whose effect gains in power with the heat of cooking, one of the reasons for the masterful combination traditional sofrito. These carotenoids are more abundant in the tomato pear, in the riper fruits and in those that have been grown outside and matured in the plant.

Chili is a hit

It's a filling that does not run up against an infinite number of dishes and is calorically cheap: the pepper only contains between 18 and 28 kilocalories in the raw state for 100 grams of serving edible. And it's the vegetable that has more vitamin C (129 milligrams per 100 grams, almost double that of strawberries, which have 67).

Swiss chard, almost like eating water

This vegetable contains 94.4% water, which justifies providing only 21 kilocalories per 100 grams of edible portion. Among its nutritional properties, a 150 gram serving of Swiss char provides about 30% of the recommended amount of iron and about 145% folate, which contributes to the formation of red and white blood cells and DNA. .

Chou colorado to lighten the banquet

This cabbage contains only 18 kilocalories per 100 grams of edible portion, which is half that of white cabbage, kale and Brussels sprouts. But when it comes to vegetables, it is not calories, because they are all, in general, low in energy. "While it's important to control the total energy intake, it's more important to limit foods that, in addition to energy, do not provide nutrients of much interest and are high in fats, sugars or salt, such as fast foods, salty foods and other highly processed foods, "says Moñino.

Lettuce in sandwiches

No wonder this is a clbadic dieting. This crisp and colorful vegetable contains only 16 kilocalories per 100 grams – in this section, one of your competitors, the escarole, is victorious with only 12 calories. They say that a romaine lettuce leaf contains only one calorie, a calculation that makes it the ideal food to control the energy we eat, although counting the calories to lose weight is not always advisable.

Blackberries, a dark attraction

They are high in fiber, a characteristic that they share with the rest of wild berries, and they have a deep and attractive dark color. The characteristic tone of the fruit, which goes from white to purple, pbading through the red during its maturation, is the fruit of two antioxidant substances known as anthocyanins. This fruit also contains pterostilbene, a substance resveratrol resembling grape, a compound known to promote longevity, although there is still much to study … And only 37 kilocalories per 100 grams.

What if today we ordered lobster?

This animal moves its body of 91 kilocalories per 100 grams of edible portion on the seabed. The crustacean offers proteins of high biological value and is rich in minerals, such as selenium, zinc or iodine, but it is also forbidden to sufferers of gout because of its purine content. Do not back away, you may want to ask from time to time, which does not mean that you will eat it every day.