The 12 Most Beneficial Vegetables for Weight Loss

The 12 Most Beneficial Vegetables for Weight Loss: Eating a balanced diet with plenty of vegetables is one of the easiest and most effective ways to maintain a healthy weight.

Many vegetables are naturally low in calories yet high in water and fiber, which can help keep you full for longer. Plus, vegetables are rich in vitamins, minerals, and other beneficial plant compounds that can reduce inflammation and protect against chronic health conditions.

Here are the best vegetables to include in your diet to support a healthy and sustainable weight loss journey.

The 12 Most Beneficial Vegetables for Weight Loss

1. Cauliflower

From cauliflower pizza to cauliflower rice, cauliflower is here to stay—and for a good reason! One cup of chopped cauliflower has only 27 calories, with 2 grams of fiber and 2 g of protein. Roasting the cauliflower brings out so much flavor, so it’s a great way to incorporate more vegetables and fiber, especially if you’re not a veggie lover.”

Nutrition Facts

1 cup chopped raw cauliflower contains:

• Calories: 27 kcal
• Carbohydrates: 5 g
• Fiber: 2 g
• Sugar: 2 g
• Protein: 2 g
• Total fat: 0 g

2. Spaghetti Squash

“All winter squashes are low-calorie foods effective for weight loss. But spaghetti squash is my personal favorite,” says Cheryl Mussatto. It’s the perfect low-calorie alternative—only 42 calories in 1 cup—for anyone wanting to cut back on conventional spaghetti. It’s also low-fat and provides fiber that’s both filling and nutritious.

And for those with diabetes who need to limit their carbohydrate intake, it won’t spike blood sugar the same way pasta might. So, not only is spaghetti squash a great go-to weight loss food, but you’ll also still retain that ‘spaghetti’ mouthfeel we all love.”

Nutrition Facts

1 cup cooked spaghetti squash contains:

• Calories: 42 kcal
• Carbohydrates: 10 g
• Fiber: 2 g
• Sugar: 4 g
• Protein: 1 g
• Fat: 0.5 g

3. Avocado

Avocados are technically a fruit, but we had to include them for their fat-burning properties. That may sound like a contradiction since avocados are high in fat. However, they are high in heart-healthy monounsaturated fat, which keeps you full because it is digested slowly.

One medium avocado has 240 calories, so it is possible to have too much of a good thing if your goal is to lose weight.

Nutrition Facts

½ of an avocado contains:

• Calories: 120 kcal
• Carbohydrates: 6.5 g
• Fiber: 5 g
• Sugar: 0 g
• Protein: 1.5 g
• Fat: 11 g

4. Cabbage

“Cabbage is low in calories and high in fiber. “Consuming enough fiber is an important part of a diet for weight loss, as it helps you to stay full and provides little in the way of calories.” Cabbage is a cruciferous vegetable, along with broccoli, Brussels sprouts, cauliflower and kale.

With only 22 calories and 5 g of total carbs per cup, cabbage is diabetes- and weight loss-friendly. Plus, it’s versatile—you can roast it.

Nutrition Facts

1 cup chopped raw cabbage contains:

• Calories: 22 kcal
• Carbohydrates: 5 g
• Fiber: 2 g
• Sugar: 3 g
• Protein: 1 g
• Fat: 0 g

5. Zucchini

“Zucchini is a great way to add fiber, volume and nutrients with very few calories. One cup of sliced zucchini has only 19 calories and 3.5 g of total carbohydrates.

Nutrition Facts

1 cup sliced raw zucchini contains:

• Calories: 19 kcal
• Carbohydrates: 3.5 g
• Fiber: 1 g
• Sugar: 3 g
• Protein: 1.5 g
• Fat: 0.5 g

6. Romaine Lettuce

If you’re looking for one of the lowest-calorie vegetables, romaine lettuce has only 8 calories per cup. The downside is that it is pretty low in fiber too, with just 1 g per cup. But it’s a great “catch-all” vegetable.

Nutrition Facts

1 cup shredded romaine lettuce contains:

• Calories: 8 kcal
• Carbohydrates: 1.5 g
• Fiber: 1 g
• Sugar: 0.5 g
• Protein: 0.5 g
• Fat: 0 g

7. Green Peas

Peas are starchy vegetables (like potatoes and corn), meaning they have more carbohydrates than non-starchy vegetables. But green peas pack a punch of fiber and protein, something most other vegetables can’t boast about. One cup of peas has 8 g of fiber and 8 g of protein.

Nutrition Facts

1 cup peas contains:

• Calories: 117 kcal
• Carbohydrates: 21 g
• Fiber: 8 g
• Sugar: 8 g
• Protein: 8 g
• Fat: 0.5 g

8. Kale

One cup of kale has only 7 calories, which means you can fill your entire plate with 4 to 5 cups of kale for under 50 calories.Eating slowly helps you feel full with fewer calories.

Nutrition Facts

1 cup chopped raw kale contains:

• Calories: 7 kcal
• Carbohydrates: 1 g
• Fiber: 1 g
• Sugar: 0 g
• Protein: 0.5 g
• Fat: 0 g

9. Spinach

Spinach makes a perfect staple in your refrigerator because there are so many ways to sneak it into your diet. It has a milder taste and texture than kale, which appeals to more people’s taste buds. Nutrition-wise, spinach is similar to kale, with 7 calories and 0.7 g of fiber per cup.

Nutrition Facts

1 cup raw spinach contains:

• Calories: 6 kcal
• Carbohydrates: 1 g
• Fiber: 0.7 g
• Sugar: 0 g
• Protein: 1 g
• Fat: 0 g

10. Carrots

While carrots have a little more sugar than other vegetables, they also have more fiber. One cup of carrots delivers 3.5 g of fiber, which is three times the amount of fiber in a cup of leafy greens. And they are still low in calories at 52 per cup.

Nutrition Facts

1 cup chopped raw carrots contains:

• Calories: 52 kcal
• Carbohydrates: 12 g
• Fiber: 3.5 g
• Sugar: 6 g
• Protein: 1 g
• Fat: 0 g

11. Bell Peppers

“Bell peppers are low in calories and high in nutrients. In fact, one bell pepper contains more vitamin C than an orange! With research linking those with lower vitamin C levels to higher amounts of body fat, this is a vegetable that should top your grocery list!

Nutrition Facts

1 cup sliced raw red pepper contains:

• Calories: 24 kcal
• Carbohydrates: 5.5 g
• Fiber: 2 g
• Sugar: 4 g
• Protein: 1 g
• Fat: 0.3 g

12. Broccoli

• Broccoli is a cruciferous vegetable with cancer-fighting compounds. When it comes to weight loss, 1 cup of cooked broccoli has 5 g of filling fiber, plus 3.7 g of protein.
• Broccoli is 90% water, which contributes to its fill-you-up factor and is high in vitamins C and K.

Nutrition Facts

1 cup cooked, chopped broccoli contains:

• Calories: 54 kcal
• Carbohydrates: 11 g
• Fiber: 5 g
• Sugar: 2 g
• Protein: 3.7 g
• Fat: 0.5 g