Which Vegetables Are Best for Weight Loss? A Dietitian Shares 10 to Try

Many diets for weight loss recommend that you eat plenty of vegetables. That’s because most vegetables are low in calories but high in fiber and fluids. They help add volume to meals and can make you feel more full, which may help you consume fewer calories overall.

Of course, it’s important to note that weight loss is a complex issue. Vegetables alone are not the magic solution to weight management. But eating more vegetables is still an important part of creating balanced, satisfying, and satiating meals that help protect your health. Studies suggest that eating vegetables can help decrease your risk of heart disease, cancer, and cognitive decline.

Read on to learn more about why vegetables can be good for weight loss, and which vegetables are best.

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Why are vegetables good for weight loss?

Vegetables may help with weight loss in a couple of different ways.

High in fluid and fiber

Vegetables provide both fluid and fiber. Many vegetables are made up largely of water. This fluid takes up space in your stomach, making you feel more full. And fiber also increases satiety (fullness). Some studies show that consuming foods that enhance satiety or reduce hunger can help with weight loss.  

Quiz: What foods are good for hydration?

Low in calories

Many vegetables are naturally low in calories. Some have just 5 calories per cup, so you can eat a large portion for relatively few calories. The U.S. Department of Agriculture (USDA) recommends filling half of your plate with vegetables and fruits at meals.

Watery vegetables have fewer calories than starchy vegetables. So, most weight-loss plans recommend choosing higher amounts of watery vegetables (lettuce and cucumbers) over starchy ones (peas and potatoes). Some research suggests that eating more low-calorie, high-fiber vegetables may help with weight loss, while eating more starchy vegetables may be linked to weight gain.

Keep in mind, weight management is complex and is about more than just how many calories you eat. If your goal is weight loss, it can help to eat more vegetables. But that alone isn’t a complete weight-management strategy. You can work with a dietitian for a personalized plan.  

Best vegetables for weight loss

Here’s a list of some vegetables that may help with weight loss. Whether you prefer fresh or frozen vegetables, or eat them raw or cooked, all of these vegetables are low in calories and provide both fiber and water.

EXPERT PICKS: WHAT TO READ NEXT

• Which vegetables are the most hydrating? Staying hydrated isn’t only a matter of what you drink. What you eat matters, too. These are the most hydrating fruits and vegetables.  

• Science-backed tips for weight loss: A balanced eating plan is key. Other changes that may help include eating more fiber, getting enough sleep, and keeping a food diary.

• Which vegetables are highest in fiber? Broccoli, beans, and pumpkin are just a few  of the most fiber-rich veggies. See which others make the list.

1. Asparagus

With more fiber and protein than other low-calorie vegetables, asparagus can help fill you up. Asparagus is also a good source of B vitamins including folate. Low levels of these B vitamins may be linked to obesity, so it’s important to get enough.  

One cup of raw asparagus contains: 27 calories, 0 fat, 5 g carbohydrate, 3 g fiber, 3 g protein. 

Roast asparagus with a squeeze of lemon juice. Or peel spears with a carrot peeler and toss with a vinaigrette for a light spring salad.   

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2. Broccoli

Broccoli is a low-calorie vegetable that can be part of a weight-loss plan. As a nutrient-dense cruciferous vegetable, broccoli can help your health in many ways. Its fiber, antioxidants, and vitamins and minerals can support: 

• Weight and metabolic health

• Gut health

• Heart health

And the glucosinolate in broccoli (the compound that gives it its bitter taste) may have cancer-fighting properties. 

One cup of raw broccoli contains: 31 calories, 0 g fat, 6 g carbohydrate, 2 g fiber, 2 g protein.

You can enjoy broccoli raw or cooked. Dip raw spears in hummus, or enjoy warm broccoli soup, or roasted or sauteed broccoli. 

3. Cabbage

The “cabbage soup diet” was a popular weight-loss fad diet that started in the 1950s. The idea was to fill up on low-calorie cabbage soup for 7 days for quick weight loss. The diet has never been clinically studied to determine if it works, but it’s meant as a very short-term weight-loss solution. Regardless, cabbage is still recommended as a vegetable for weight loss because it’s so low in calories and versatile.    

One cup of raw cabbage contains: 22 calories, 0 fat, 5 g carbohydrate, 2 g fiber, 1 g protein.

You can use cabbage for soup or shred it for slaw. You can also roast cabbage wedges or stir-fry shredded cabbage greens. 

4. Cauliflower

Cauliflower is excellent when roasted, steamed, or mashed like potatoes. But this mild-tasting vegetable is also popular as a substitute for white rice. It has fewer calories than white rice, which has 205 calories per cup. 

One cup of raw cauliflower contains: 27 calories, 0 fat, 5 g carbohydrate, 2 g fiber, 2 g protein. 

You can buy cauliflower bagged as “cauliflower rice” in grocery stores, or make your 

own by using a ricer or finely chopping a whole head of cauliflower into bite-sized pieces. Steam to soften, and add your favorite herbs and spices. You can also enjoy cauliflower raw with hummus, yogurt dips, or dressing. 

5. Celery

Have you heard the rumor that celery has negative calories, which means it contains fewer calories than you burn simply by chewing it? 

The truth is that one celery stalk has about 6 calories, and chewing it burns less than 1 calorie. So the rumor isn’t true. But celery is still a filling, very low-calorie vegetable that fits into a weight-loss plan. Plus it contains phytochemicals, plant compounds that may help reduce blood pressure and improve blood sugar levels. 

One cup of raw celery contains: 14 calories, 0 fat, 3 g carbohydrate, 2 g fiber, less than 1 g protein. 

Enjoy celery in salads, soups, and stir-fries. Celery is also popular in smoothies, often blended with cucumber, apple, and ginger. 

6. Cucumber

Cucumbers are made up almost entirely of water (97% water content). This fluid helps you feel more full. And along with their fiber content and electrolytes, cucumbers also contain vitamin K to help maintain strong bones.

One cup of raw cucumber contains: 13 calories, 0 fat, 3 g carbohydrate, 2 g fiber, less than 1 g protein. 

Cucumbers can be made into crunchy raw “noodles” by using a spiralizer tool. They are also wonderful in simple cucumber salads with a splash of sesame oil and soy sauce. 

7. Kale, chard, and other leafy greens

Low in calories and filled with fluid, all leafy greens are a great choice to use in making filling meals. Plus, leafy greens contain compounds called thylakoids. Studies show that thylakoids may help make you feel more full and decrease appetite. 

One cup of raw kale contains: 5 calories, 0 fat, 1 g carbohydrate, less than 1 g fiber, 0 g protein.

One cup of raw chard contains: 7 calories, 0 fat, 1 g carbohydrate, less than 1 g fiber, less than 1 g protein.

You can also try mustard greens, rapini, and collards. Enjoy any of these leafy greens raw in salads or cooked with olive oil and minced garlic. You can also add them to omelets, stir-fries, and soups. 

8. Lettuce

Whether you prefer romaine, arugula, or butter lettuce, all of these lettuces are low in calories but high in water. 

One cup of raw romaine contains: 7 calories, 0 fat, 1.5 g carbohydrate, 1 g fiber, less than 1 g protein.

Use lettuce as a base for salads, and toss in any other vegetables along with legumes, grains, nuts, and other toppings you like.

9. Spaghetti squash

Spaghetti squash earned its name because of its unique texture. Once cooked, run a fork over the tender flesh to get spaghetti-like “noodle” strands.

One cup of raw spaghetti squash contains: 31 calories, 0 fat, 7 g carbohydrate, 1.5 g fiber, less than 1 g protein.

Serve spaghetti squash as you would traditional pasta — with pesto or tomato sauce and Parmesan cheese. 

10. Zucchini

This member of the squash family is low in calories but has a hearty texture and is quite filling. And it’s great to use in meal planning because it’s so versatile. You can saute, grill, and roast it. And zucchini combines well with many grains and legumes.

One cup of raw zucchini contains: 21 calories, 0 fat, 4 g carbohydrate, 1 g fiber, 1.5 g protein.

Like spaghetti squash, zucchini is often used as a lower-calorie substitute for noodles, or “zoodles.” A cup of spaghetti has 200 calories, while a cup of zucchini noodles has about 20 calories. You can also mix zucchini noodles with traditional spaghetti noodles for the best of both worlds. 

You can buy fresh zucchini noodles in the produce section of many supermarkets. But you can also use a spiral tool or julienne slicer to create your own. Quickly saute them in olive oil to soften (no more than a minute or two for al dente zoodles), then serve them with your favorite pasta sauce. 

Tips for adding more vegetables to your diet

One of the easiest ways to include more vegetables in your diet is to try to add some to every meal or snack. Salads and stir-fries are always there as meal options, but you can also toss vegetables into:

• Pasta, rice, and other grain dishes

• Scrambled eggs or omelets

• Sandwiches

• Smoothies

• Soups

• Sauces, like tomato or pesto

• Dips, such as roasted red pepper or artichoke

Can you eat as many vegetables as you want and still lose weight?

Probably not. Vegetables are low in calories. But eating too much of any food can cause weight gain over time. And eating a lot of vegetables may also cause an upset stomach, gas, or bloating due to the high fiber content. Plus, have you ever tried to chew through two or three large carrots? You will get a sore jaw, too!

And, if you fill up on vegetables, you leave little room for other important components in your diet, like protein and healthy fats. Moderation and variety are important to a balanced eating plan. So, aim to get plenty of vegetables each day, but make sure they’re just one part of your overall diet.

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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