If you’re working hard to shed extra weight but not seeing progress, the answer might lie in your food choices. Fitness coach Sam Everingham recently shared on Instagram a helpful list of 20 foods that are low in calories but high in volume — perfect for staying full while cutting calories.
“These foods are nearly zero calories because they’re mostly made up of water and fibre,” Everingham wrote in his March 19 post. He noted they are ideal for anyone looking to snack smarter, add volume to meals, or simply feel fuller with fewer calories.
Why Low-Calorie Foods Help with Weight Loss
Foods with very low calorie content are typically rich in water and fibre. This makes them filling without adding many calories. They also help reduce the urge to overeat, support digestive health, and deliver important vitamins and antioxidants.
Fibre, in particular, helps prevent constipation and keeps digestion regular. Many of these foods also offer a range of nutrients like vitamin C, potassium, and antioxidants that support overall health — all without the calorie burden of processed snacks or heavy meals.
Sam Everingham’s List: 20 Foods That Are Nearly Zero Calories
Coach Everingham recommends including the following foods in your weight-loss plan:
- Cucumber – 16 kcal per 100g
- Watermelon – 30 kcal per 100g
- Lettuce – 15 kcal per 100g
- Strawberries – 32 kcal per 100g
- Mushrooms – 22 kcal per 100g
- Broccoli – 34 kcal per 100g
- Carrots – 41 kcal per 100g
- Tomatoes – 18 kcal per 100g
- Courgette (zucchini) – 17 kcal per 100g
- Cauliflower – 25 kcal per 100g
- Bell peppers – 31 kcal per 100g
- Pineapple – 50 kcal per 100g
- Apples – 52 kcal per 100g
- Pickles (gherkins) – 12 kcal per 100g
- Spinach – 23 kcal per 100g
- Kale – 35 kcal per 100g
- Cabbage – 25 kcal per 100g
- Celery – 14 kcal per 100g
- Onions – 40 kcal per 100g
- Lemon/Lime – 29 kcal per 100g
These foods not only help you feel satisfied but also support your health goals in the long term. Whether you’re bulking up meals, preparing low-calorie snacks, or just trying to improve your diet, this list provides a strong foundation.
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