‘Zero-calorie’ foods? A dietitian explains how they can help you reach your health goals.

Lists of zero-calorie foods abound on the internet. And that’s not surprising. The idea of eating without gaining weight is alluring, especially if you’re trying to reach or maintain a healthy body size. But could it be true — are there really foods with zero calories?

“The answer is ‘sort of,’” said Kimberly Spatola, registered dietitian at Novant Health Heart & Vascular Institute in Elizabeth. “But, a more accurate term would be ‘extremely low-calorie foods.’”

And it’s probably not surprising that most of these foods are fruits and vegetables. They may have a few calories, but the number is negligible.

Don’t let that fool you, though. These foods pack a real nutritional punch on their own. And adding them to meals, along with lean protein and nourishing calorie-dense foods (like eggs, nuts and avocados, which contain heart-healthy fats) can improve your overall health.

What benefits do extremely low-calorie foods offer?

While the term "zero-calorie foods" may not be technically accurate, it would take large quantities of these options to have a measurable impact on your weight. So eating more of them can be helpful if you’re trying to lower your weight.

“Most of these foods also have a high water content and abundant dietary fiber, so they’ll satisfy your appetite and help you feel full longer,” Spatola explained. “Plus, fruits and vegetables contain important vitamins, minerals, phytonutrients and, in some cases, probiotics, so they support your health in many ways.”

More good news: Research shows eating more of these foods can help prevent cardiovascular disease, cancer, diabetes, Alzheimer’s disease and other illnesses.

“So, while these are not literally zero calorie foods — because there’s no such thing — they are low enough in calories and high enough in nutrition to warrant a very large place on your plate,” she said.

What are calories?

Calories are units of energy, which is present in nearly everything we eat and drink. Our bodies use this energy to grow, heal and support everyday functions like your heartbeat, breathing and metabolism.

So even if you’re trying to lower your weight, it’s important to make sure you’re getting the calories your body needs. Adult women are likely to require between 1,600 and 2,400 calories a day, and men 2,200 and 3,000, according to the Dietary Guidelines for Americans 2020-2025.

“Foods vary in the amount of calories they contain,” Spatola said. “For example, nuts, avocados and olive oil are naturally higher in calories because they contain heart-healthy fats. We need to eat those calorie-dense items as well as lower-calorie foods to help us feel satisfied and to support our overall health.”

How to include more extremely low-calorie foods in your eating plan