Low calorie vegetables
The least calories per serving among vegetables is in watercress (4 calories per 1 cup, chopped), then arugula (5 calories per 1 cup) and spinach (7 calories per 1 cup). 33 of the 56 vegetables we compared meet FDA's “low calorie” cut-off of 40 calories or less per serving.
Low calorie vegetables, ranked per serving
| # | Food | Serving | Calories | Calories per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|
| 1 | Watercress (raw) | 1 cup, chopped (1.2 oz, 34 g) | 4 calories | 11 calories | Low |
| 2 | Arugula (raw) | 1 cup (20 g) | 5 calories | 25 calories | Low |
| 3 | Spinach (raw) | 1 cup (0.9 oz, 25 g) | 7 calories | 27 calories | Low |
| 4 | Lettuce (raw) | 1 cup, shredded or chopped (1.9 oz, 55 g) | 7 calories | 13 calories | Low |
| 5 | Kale (raw) | 1 cup (21 g) | 7 calories | 35 calories | Low |
| 6 | Romaine lettuce (raw) | 1 cup (1.2 oz, 35 g) | 7 calories | 21 calories | Low |
| 7 | Alfalfa sprouts (raw) | 1 cup (1.2 oz, 33 g) | 8 calories | 23 calories | Low |
| 8 | Endive (raw) | 1 cup, chopped (1.8 oz, 50 g) | 8 calories | 17 calories | Low |
| 9 | Cucumber (raw) | 1 cup, pared, chopped (4.7 oz, 133 g) | 13 calories | 10 calories | Low |
| 10 | Mustard greens (raw) | 1 cup, chopped (2 oz, 56 g) | 15 calories | 27 calories | Low |
| 11 | Turnip greens (raw) | 1 cup, chopped (1.9 oz, 55 g) | 18 calories | 32 calories | Low |
| 12 | Eggplant (raw) | 1 cup, cubes (2.9 oz, 82 g) | 18 calories | 22 calories | Low |
| 13 | Radish (raw) | 1 cup slices (4.1 oz, 116 g) | 19 calories | 16 calories | Low |
| 14 | Cabbage (raw) | 1 cup, shredded (2.5 oz, 70 g) | 19 calories | 27 calories | Low |
| 15 | Cauliflower (raw) | 1 cup (2.3 oz, 64 g) | 20 calories | 31 calories | Low |
| 16 | Celery (raw) | 1 cup (4.2 oz, 120 g) | 20 calories | 17 calories | Low |
| 17 | Mushrooms | 1 cup whole (3.1 oz, 87 g) | 21 calories | 24 calories | Low |
| 18 | Fennel (raw) | 1 cup, sliced (3.1 oz, 87 g) | 23 calories | 27 calories | Low |
| 19 | Broccoli (raw) | 1 cup chopped (2.7 oz, 76 g) | 24 calories | 31 calories | Low |
| 20 | Cactus (raw) | 1 cup (5.3 oz, 150 g) | 24 calories | 16 calories | Low |
Per 3.5 oz (100 g) the order changes: cucumber has 10 calories, but a usual serving is 1 cup, pared, chopped (4.7 oz, 133 g), which puts it at number 9 per serving. We rank by serving because that is what you eat.
What changes the number
The same food can rank very differently raw, cooked or dried, because water leaves or is added and the serving changes size, and reduced-fat or lower-sodium versions change it again.
- Spinach: 7 calories per 1 cup as listed (raw), 59 calories per 1 cup cooked (USDA FDC 2709615).
- Kale: 7 calories per 1 cup as listed (raw), 42 calories per 1 cup cooked (USDA FDC 169238).
The vegetables with the most calories
- Cassava (raw): 330 calories per 1 cup (7.3 oz, 206 g)
- Edamame (frozen): 188 calories per 1 cup (5.5 oz, 155 g)
- Potato (cooked): 161 calories per 1 medium potato (6.1 oz, 173 g)
- Cowpeas (cooked): 160 calories per 1 cup (5.8 oz, 165 g)
- Corn (raw): 125 calories per 1 cup (5.1 oz, 145 g)
What counts as high or low
- Low calorie: 40 calories or less per serving (21 CFR 101.60). For foods with a reference amount of 30 g or less, such as cheese, nuts and sliced meats, FDA also requires the same limit per 50 g, and so do we for those foods.
FDA applies these terms to the reference amount on a food label. We apply them to the serving shown, which is usually the same size or close to it.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Watercress (raw): Watercress, raw, FDC ID 170068
- Arugula (raw): Arugula, raw, FDC ID 169387
- Spinach (raw): Spinach, raw, FDC ID 2709614
- Lettuce (raw): Lettuce, butterhead (includes boston and bibb types), raw, FDC ID 168429
- Kale (raw): Kale, raw, FDC ID 323505
- Romaine lettuce (raw): Romaine lettuce, raw, FDC ID 2709590
- Alfalfa sprouts (raw): Alfalfa sprouts, raw, FDC ID 2709765
- Endive (raw): Endive, raw, FDC ID 168412
- Cucumber (raw): Cucumber, peeled, raw, FDC ID 169225
- Mustard greens (raw): Mustard greens, raw, FDC ID 169256
- Turnip greens (raw): Turnip greens, raw, FDC ID 170061
- Eggplant (raw): Eggplant, raw, FDC ID 2685577
- Radish (raw): Radishes, raw, FDC ID 169276
- Cabbage (raw): Cabbage, savoy, raw, FDC ID 170388
- Cauliflower (raw): Cauliflower, green, raw, FDC ID 169389
- Celery (raw): Celery, raw, FDC ID 2709778
- Mushrooms: Mushroom, crimini, FDC ID 2003601
- Fennel (raw): Fennel, bulb, raw, FDC ID 2747655
- Broccoli (raw): Broccoli, raw, FDC ID 747447
- Cactus (raw): Cactus, raw, FDC ID 2709776
- Cassava (raw): Cassava, raw, FDC ID 169985
- Edamame (frozen): Edamame, frozen, prepared, FDC ID 168411
- Potato (cooked): Potatoes, baked, flesh and skin, without salt, FDC ID 170093
- Cowpeas (cooked): Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt, FDC ID 168402
- Corn (raw): Corn, sweet, yellow, raw, FDC ID 169998
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.60, nutrient content claims for the calorie content of foods. https://www.ecfr.gov/current/title-21/section-101.60 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.