13 Best Vegetables For Weight Loss, According to a Dietitian Health

Photo of author

By Health

13 Best Vegetables for Weight Loss

In the pursuit of weight loss, adopting a diet rich in vegetables is a fundamental strategy. Not only are vegetables low in calories and high in essential nutrients, but they also offer numerous health benefits, including aiding in weight management. While all vegetables contribute to a balanced diet, some stand out for their exceptional ability to support weight-loss goals. Here are 13 top picks recommended by dietitians:

1. Spinach: Packed with vitamins, minerals, and fibre, spinach is a nutritional powerhouse. Its low calorie and high nutrient content make it a staple for weight loss.

Spinach Nutrition Facts (per 100g serving):

  • Calories: 23 kcal
  • Protein: 2.9 g
  • Total Fat: 0.4 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.0 g
    • Polyunsaturated Fat: 0.2 g
  • Total Carbohydrates: 3.6 g
    • Dietary Fiber: 2.2 g
    • Sugars: 0.4 g
  • Vitamins and Minerals:
    • Vitamin A: 9377 IU (187% DV)
    • Vitamin C: 28.1 mg (47% DV)
    • Vitamin K: 482.9 mcg (604% DV)
    • Folate: 194 mcg (49% DV)
    • Iron: 2.7 mg (15% DV)
    • Calcium: 99 mg (10% DV)
    • Potassium: 558 mg (16% DV)
    • Magnesium: 79 mg (20% DV)

Percent Daily Values (%DV) are based on a 2000-calorie diet. Actual daily nutrient requirements may vary depending on individual needs.

2. Kale: Another leafy green, kale, is loaded with antioxidants and fibre, promoting satiety and aiding in digestion. Its versatility in salads, smoothies, and soups makes it easy to incorporate into any diet.

NutrientAmount per 1 cup (67g)
Calories33
Total Fat0.6g
– Saturated Fat0.1g
Cholesterol0mg
Sodium25mg
Total Carbohydrate6g
– Dietary Fiber1.3g
– Sugars0.9g
Protein2.2g
Vitamin A206% DV
Vitamin C134% DV
Vitamin K684% DV
Calcium9% DV
Iron6% DV
Potassium9% DV
Magnesium6% DV
Manganese26% DV

3. Broccoli: Known for its cancer-fighting properties, broccoli is also an excellent choice for weight loss due to its high fibre and water content. It’s filling while being low in calories.

4. Bell Peppers: Vibrant and crunchy, bell peppers are rich in vitamin C and antioxidants. Their low calorie count and versatility make them a perfect addition to salads, stir-fries, and snacks.

5. Cucumber: With its high water content and minimal calories, cucumber is a refreshing option for weight loss. It adds hydration and crunch to salads and snacks without adding many calories.

6. Carrots: Sweet and crunchy, carrots are a rich source of beta-carotene, which supports eye health. Their fibre content aids in digestion and promotes feelings of fullness, making them a great snack option.

7. Zucchini: Low in calories and high in water content, zucchini is a versatile vegetable that can be spiralized into noodles or sliced for roasting and grilling. It’s an excellent substitute for higher-calorie pasta and grains.

8. Cauliflower: With its mild flavour and versatile texture, cauliflower can be transformed into rice, mashed “potatoes,” or even pizza crust. It’s low in calories and high in fibre, aiding in weight-loss efforts.

9. Green Beans: Rich in vitamins A and C, as well as fibre, green beans are a nutritious addition to any weight-loss diet. They can be steamed, sautéed, or roasted for a tasty side dish.

10. Brussels Sprouts: Despite their small size, Brussels sprouts pack a nutritional punch. High in fibre and vitamins, they promote satiety and support digestive health.

11. Asparagus: Low in calories and high in antioxidants, asparagus is a diuretic vegetable that aids in reducing water retention. It’s also a good source of fibre, supporting digestive regularity.

12. Cabbage: Whether enjoyed raw in slaws or cooked in stir-fries, cabbage is a cruciferous vegetable that offers numerous health benefits. It’s low in calories and high in fibre, aiding in weight loss and digestion.

13. Celery: With its high water content and minimal calories, celery is often touted as a “negative-calorie” food, meaning it requires more energy to digest than it provides. It’s a crunchy and hydrating snack that can help control hunger and promote weight loss.

Incorporating these nutrient-dense vegetables into your meals and snacks can support your weight loss journey while providing essential vitamins, minerals, and antioxidants. Remember to pair them with lean proteins, healthy fats, and whole grains for a balanced and sustainable approach to weight loss. Consult with a registered dietitian for personalised recommendations based on your individual needs and goals.