Friday, 24 July 2015

50 Foods Under 50 Calories

1. Apples (45 cal./ 1/2 red delicious)
A great on-the-go snack, apples help to fight hunger and 
are packed with nutrition. When away from home, 
apples are also a great way to quickly clean your 
teeth after a meal.

2. Apricots (14 cal./ 1 apricot)
Apricots are those beautiful, sweet-tasting, orange fruits 
that show up in the produce aisle during the summer 
months. They’re easy to snack on and offer nutritional 
benefits, such as vitamins A and C, fiber, and potassium.

3. Artichokes (38 cal./ ½ cal.)
If you can’t remember the last time you dug into an 
artichoke, you might want to consider adding this 
wonder veggie to your healthy eating plan. Artichokes 
have a high amount of powerful antioxidants as well 
as potassium. Try our Artichoke and Spinach Penne 
Casserole for an easy and healthy dinner.

4. Arugula (4 cal./ 1 cup)
This great, green, leafy veggie is loaded with vital 
nutrients, including vitamin A, vitamin C, fiber, 
and potassium. Try it in salads, like this Panzanella 
Salad with Arugula, and soups.

5. Asparagus (20 cal./ 1 cup)
Packed with essential vitamins and nutrients, doctors 
claim that asparagus may even help prevent 
certain types of cancers. Add that to a healthy 
dose of age-defying antioxidants, and you’ve got 
the perfect addition to a healthy diet. Check out 
this recipe for Crustless Asparagus Quiche.

6. Bean sprouts (Approx. 30 cal./ ½ cup)
These fresh, crispy sprouts go nicely in salads (take a 
look at our Green Bean and Zucchini Salad), soups, 
and Asian noodle dishes.

7. Beets (37 cal./ ½ cup)
Beets get their gorgeous red color from betanin, 
a powerful antioxidant. In recipes like our 
Roasted Beet Salad, this root veggie takes 
on an earthy sweetness.

8. Bell peppers (30 cal./ 1 medium-sized)
Whether you’re in the mood for red, yellow, 
orange, or green, bell peppers offer dozens of 
healthy benefits. These sweet vegetables are 
full of flavor and contain potassium, fiber, 
lycopene, and folic acid. For a new, healthy treat, 
try making our Bell Pepper Candy.

9. Broccoli (30 cal./ 1 cup)
Broccoli is rich in beta-carotene, Vitamin C, 
and folate, to boost your immune system. Also, 
like most dark-green cruciferous veggies, it can 
reduce your risk for certain cancers. Try it 
roasted, sautéed, or in recipes like our 

10. Broth (10 cal./ 1 cup)
Clear broths, such as chicken, seafood and 
vegetable broths, create healthy, satisfying 
soups without the extra calories. Try our 
Superfood Soup, which is loaded with 
clear broth and healthy veggies.

11. Brussels sprouts (28 cal./ ½ cup)
Don’t let your childhood memories of poorly 
prepared Brussels sprouts hold you back! 
In addition to being low-calorie, these 
“little cabbages” pack tons of 
cancer-fighting phytonutrients. These 
excellent, healthy side dish.

12. Cabbage (34 cal./ 1 cup cooked cabbage)
Cabbage, especially purple cabbage, 
is nothing but good news for your body, 
with lots of cancer-fighting and other 
good-for-you vitamins, minerals, and 
fiber. Our Mexasian Slaw is a fun way to 
eat cabbage with other zesty ingredients.

13. Cantaloupe (30 cal./ ½ cup)
Cantaloupe, one of the most popular 
varieties of melon in the United States, 
is considered a superfood for good 
reason. It has massive amounts of 
vitamins A and C, as well as beta-
carotene, which helps promote clear 
skin. You can eat it raw, or try infusing 
your water with it, following the 
instructions for our Cantaloupe Water Recipe.

14. Carrots (35 cal./ 1 medium raw carrot)

You’ve probably heard that carrots can 
improve eyesight, but that isn’t the only 
health benefit that these crunchy, 
orange root vegetables offer. Carrots 
are rich in antioxidants, and are excellent 
sources of potassium, magnesium, and 
folate. Grab a handful of carrots and 
some hummus for an healthy snack 
between meals.

15. Cauliflower (14 cal./ ½ cup boiled)
Believe it or not, cauliflower is an excellent 
source of vitamin C and folate. Mashed 
cauliflower is a fiber-rich, nutritious substitute 
for traditional mashed potatoes.

16. Celery (18 cal./ 1 cup)
It’s rumored that it takes more calories to 
digest this crunchy vegetable than is 
included in the celery itself. Celery is 
perfect for detox and cleanse smoothies, 

17. Coffee (0 cal.)
Black coffee has zero calories! Great news, 
right? Just watch that you eat a healthy 
diet and watch your caffeine intake – you 
don’t want to get the jitters!

18. Collard Greens (49 cal./ 
1 cup cooked greens)

Collard greens are rich in vitamin K, with 
a stunning 1,045% of the recommended 
daily allowance of the vitamin in one 
cooked cup! Collard greens also are 
an excellent source vitamin A, C, folate, 
manganese, and calcium, and a good 
source of other B vitamins. Try this Healthy 

19. Cucumbers (8 cal./ ½ cup)
Cucumbers are comprised mainly of 
water and will help you feel full for 
longer periods of time, and will 
aid in hydration. This Cucumber 
and Tomato Salad is great for 
backyard barbecues.

20. Eggplant (20 cal./ 1 cup)
A favorite ingredient in vegetarian recipes, 
eggplant is fiber-rich and full of vitamins 
and minerals, such as vitamins C and K. 
Next time you’re craving chili, try this 

21. Endive (10 cal./ 1 cup)
These crunchy and bitter leaves are a great 
addition to your salads, or on their own. 
They pair nicely with pears and blue cheese.

22. Fennel (27 cal./ 1 cup)
This crunchy, licorice-flavored veggie is 
known to help with various ailments, from 
bad breath to winter coughs. It’s also 
been known to help flatten tummies. 

23. Garlic (4 cal./ 1 clove)
Instead of butter and high-sodium 
seasoning packets, always use fresh 
garlic for added flavor. Learn more 

24. Grapefruit (39 cal./ ½ fruit)
Grapefruit definitely does a body 
good, with its detoxifying and 
antioxidant superpowers. It’s great 
eaten raw, juiced, or even sliced up 
in salads.

25. Green Beans (36 cal./ 1 cup raw)
Dip them in your favorite low-fat 
dressing for a delicious, crunchy 
afternoon snack. Try a handful 
of green beans with our Dill 

26. Green Tea (0 cal.)
Stop sipping your calories and 
grab some green tea. It’s a 
fat-fighting drink loaded with 
antioxidants. And the best part? 
It has zero calories! Try our Green 

27. Kale (5 cal./ 1 cup)
If you’re looking for one veggie to 
give your diet a super boost, look 
at kale. It contains cancer-
preventing phytonutrients, B 
vitamins, folate, and manganese, 
which helps control blood sugar. 
Start by snacking on some of our 

28. Kiwi (42 cal./ 1 medium-size fruit)
Green on the inside and fuzzy 
on the outside, this unusual 
looking fruit is a pleasant surprise 
for your taste buds. Give it a whirl 
in smoothies, like this Green Tea 

29. Leeks (27 cal./ ½ cup)
Swap your onions for fresh leeks! 
Cassoulet, and you’ll find a unique 
flavor with fewer calories.

30. Lemons (20 cal./ 1 fruit without peel)
Citrus fruits are full of vitamin C, 
making them essential in the 
fight against colds and the flu. 
Their cleansing properties can 
also help you flush unwanted fat 
and toxins from your body. Try 

31. Lettuce (10 cal./ 1 cup Romaine)
Sounds pretty obvious, right? 
Use lettuce as a wrap instead of 
a tortilla, and always go for the 
dark green leaves for more nutrients.

32. Mangoes (45 cal./ 1/2 cup mango chunks)

Frozen mango cubes are a great 
way to cool off in the hot summer 

33. Mushrooms (15 cal./ 1 cup raw)
We could all stand to incorporate 
more mushrooms into our diet, 
since they contain B vitamins, 
vitamin D, folate, potassium, 
antioxidants and fiber. Mushrooms 
also contain selenium, which, 
among other things, can help 
fight breakouts.  Check out 

34. Okra (33 cal./ 1 cup)
Many of us tend to forget 
about okra in our search for 
healthy foods, but there 
are plenty of reasons to keep 
it in mind. Okra contains 
vitamins A, B6, and C, and 
it also has Thiamin, zinc, 
folic acid, and zinc. New to 
okra? Take a look at this 

35. Onions (32 cal./ ½ cup)
In addition to adding flavor to 
almost any recipe, onions 
contain allyl sulfides, which 
can help protect against 
endometrial cancer. Our 
111 calories per serving.

36. Papayas (23 cal./ ½ cup)
Shred fresh papaya and add
it to your salad for a little 
sweetness without the calories.

37. Peaches (38 cal./ 1 medium fruit)
As long as you’re choosing fresh 
peaches, as opposed to peaches 
that have been canned in sugary 
syrup, you can feel no guilt about 
indulging in this deliciously sweet 
fruit. Peaches are full of potassium, 
fiber and beta-carotene, so they’re 
great for your body and your taste 

38. Pineapple (41 cal./ ½ cup)
This sweet tropical fruit is a great 
zero-calorie snack. Toss it on the 
grill for a caramelized side 
dish at dinner. We love this 
Chicken recipe.

39. Plums (30 cal./ 1 fruit)
With their juicy, sweet pulp, 
plums make another 
great go-to snack to keep 
in your fruit bowl. In addition 
to their vitamins and minerals, 
the fiber, sorbitol, and isatin in 
plums promote good digestion.

40. Pumpkin (30 cal./ 1 cup)
Don’t just think of pumpkins in 
autumn – it’s a squash that 
can be enjoyed year-round! 
Pumpkin is loaded with beta-
carotene, and it’s also a great 
source of vitamins A, C and E. 
If you’re sick of sweet treats 
like pumpkin bread, try a more 
savory dish like our Crispy Kale 

41. Radishes (1 cal./ 1 radish)
Yes, you read that right – only 
one measly calorie per radish! 
Slice them up and add them to 
your salad, or eat them on their 

42. Spinach (7 cal./ 1 cup raw)
This leafy, green is a fabulous 
source of pretty much every 
important vitamin and nutrient 
your body needs. Doctors 
believe that a diet heavy 
in dark, leafy vegetables 
can help prevent everything 
from cancer to heart disease 
to osteoporosis. Spinach really 
shines in our Spinach and Quinoa 

43. Strawberries (49 cal./ 1 cup)
1 cup of strawberries has nearly 
100% of your daily recommended 
vitamin C. You’ve got to try this 

44. Summer Squash (36 cal./ 1 cup boiled, no salt)
Summer squash has half the amount 
of calories as winter squash. This 
means you get to eat twice 
as much! Summer squash is 
a key ingredient in this 

45. Tangerines (37 cal./ 1 small)
Keep a few tangerines on 
your desk for a healthy, 
easy snack. Tangerines are 
also in thisSkinny Fruit and 

46. Tomatoes (22 cal./ 1 medium fruit)
Tomatoes contain lycopene
– a known cancer-fighting 
nutrient – as well as vitamin C, 
potassium and fiber. Studies 
have shown that tomatoes 
can also help protect your 
skin from harmful UV rays 
as well as lower your cholesterol. 
Instead of buying canned diced 
tomatoes for recipes, try this

47. Turnips (34 cal./ 1 cup)
Turnips, which are high in vitamin C 
and fiber, can be eaten raw or 
roasted like any other vegetable, 
but one of our favorite 
preparations is to puree them. 
Turnips are packed with flavor, 
and you won’t need a huge 
portion size to stay full. For exotic 
flavors, try this Moroccan Root 

48. Watercress (4 cal./ 1 cup)
Watercress, a crunchy, leafy 
vegetable similar to spinach, 
contains sulforaphane and 
other compounds known to 
lower disease risk. You can try 
watercress in salads, soups, 
on sandwiches or wilted, like 

49. Watermelon (46 cal./ 1 cup)
Watermelon is another great fruit 
that quenches thirst and is 
guilt-free. Try watermelon 
in a new way with this 
Gazpacho recipe.

50. Zucchini (20 cal./ 1 cup)
This super squash is easy to fill 
up on, and it also incorporated 
beautifully into cooking and 
baking. Our Oven Baked 
Zucchini Chips have just 99 
calories per serving and are a 
great substitute for potato chips 
and French fries.


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