Best Low Calorie Vegetables for Weight Loss

Last updated on June 6th, 2024

Losing weight doesn’t have to mean depriving yourself of delicious flavors or sacrificing the comforting tastes of home. If you’re looking to lose weight, your local sabzi mandi holds the key to a sustained and nourishing weight loss journey. From the nutrient-packed paalak to the versatile gobhi, our sabjis offer a treasure trove of low-calorie delights.

Forget fad diets – these humble greens have been nature’s weight loss allies for centuries. In this blog, we’ll explore the best low calorie Indian vegetables and their nutritional benefits. And even learn how to include these in a low calorie diabetic meal plan with vegetables. Get ready to embrace a slimmer, healthier you without sacrificing the flavors you love.

Importance of Low-Calorie Veggies in Weight Loss

If you are planning to do weight loss the most important aspect of it is going into a calorie deficit. Normally an individual requires 2000 calories every day. In order to lose weight, you need to consume fewer calories as well as burn some calories.

Therefore, switching to low-calorie foods like vegetables helps you maintain a deficit as well as reduce food cravings due to decent dietary fiber content in them. These veggies have a good presence of essential nutrients like potassium, magnesium, phosphorus, iron, folate and other vitamins.

Read More: Best Indian Diet Plan Chart for Weight Loss

List of Best Low Calorie Vegetables for Weight Loss

List of Best Low Calorie Vegetables for Weight Loss

India is home to an array of veggies. From luscious greens to nutrient-rich roots, you all have it here. Here is the list of the best low calorie vegetables for weight loss:

1. Spinach (Paalak)

Spinach is a nutrient powerhouse that is an essential part of the Indian diet. According to the USDA, 100 grams of spinach only have 23 calories. The green veggie is rich in iron, folate, and vitamins A, C, and K. Spinach, being low in calories, makes it perfect for weight loss.

Ways to Include:

Spinach can be included in Indian cuisines in many ways like:

  • Palak paneer sabji
  • Include in a vegetable stew
  • Stir fry
  • Include in dal
  • Corn palak sabji
  • Include in vegetable cutlet (use less oil or air fry)

2. Broccoli

While not a traditional Indian vegetable, broccoli has gained popularity for its numerous health benefits. Popular in the West, this veggie made a late entry into Indian sabzi mandis but once it entered it has been inherently related with weight loss. The USDA reports 100 grams of broccoli only has 34 calories. The veggie is high in fiber and cancer-fighting compounds. This cruciferous veggie is a low-calorie addition to any weight loss diet.

Ways to Include:

  • Stir fry
  • Saute with other veggies
  • Include in soup
  • Include it in rice/pulao
  • Include in salad

3. Cauliflower (Gobhi)

According to the USDA, 100 grams of cauliflower has only 25 calories. This vegetable in Indian cuisine can be used as a low-calorie substitute for rice and potatoes, as cauliflower rice has gained recent popularity. You can also make a delicious gobi manchurian, adding a desi chinese cuisine to your weight loss diet. Affluent in nutrients like dietary fiber and vitamins like C and K, gobhi is an exceptional choice for weight management.

Ways to Include:

  • Sabji
  • Mix veg
  • Machurian
  • Pulao
  • Stuff rotis

4. Bottle Gourd (Lauki)

The family of gourds are a great source of low calorie veggies, be it bottle gourd or other gourds. According to the ResearchGate website data, 100 grams of bottle gourd only have 14 calories. Lauki has been a staple in Indian households for ages. It counts less on the calorie chart and is high in water content. This makes it a hydrating and filling veggie for weight loss. It’s also a good source of vitamin C and dietary fiber.

Ways to Include:

  • Include with dal
  • Sabji
  • Make kofta
  • Make low-calorie halwa (use less oil and sweetener)

5. Bitter Gourd (Karela)

Bitter gourd is another gourd which is very effective in weight loss. The USDA website reports that 100 grams of bitter gourd only contains 17 cal per 100 grams. While not everyone’s favorite due to its bitter taste, karela is a low-calorie veggie that’s been used in Ayurvedic medicinal treatment for its potential health benefits, including weight and diabetes management.

Read More: Is Diabetes An Unexplained Reason For Weight Loss?

Ways to Include:

  • Stir fry
  • Sabji
  • Stuff karela
  • Roast with lime juice

6. Tomatoes (Tamatar)

A versatile ingredient in Indian cooking, tomatoes are low in calories and rich in fiber, vitamins C and K, and potassium. According to USDA, 100 grams of tomatoes only have 18 calories. They’re also a great source of compounds called lycopene. Lycopene is an antioxidant tha helps diminish the risk of certain cancers.

Ways to Include:

Tomatoes are extensively used as a base ingredient in many Indian curries. When losing weight, use minimal oil while maintaining limited calories in the curry. Other ways you can consume tomatoes are:

  • Tomato soup
  • Include it in salads
  • Tomato chutney (without sugar)
  • Tomato puree (homemade)

7. Okra (Bhindi)

The USDA website reports only 33 calories per 100 grams of this veggie, thus making it perfect to consume for weight loss. A popular vegetable in Indian cuisine, bhindi is low in calories and high in fiber, vitamins A, C and K. It also contains essential micronutrients like phosphorus, potassium, folate, magnesium, etc. Its sticky texture can help promote feelings of fullness.

Ways to Include:

  • Bhujia
  • Sabji
  • Add with rice
  • Stuffed bharwa bhindi

8. Brinjal (Baingan)

Known as eggplant or preferably brinjal or baingan, it is a great addition to the list of best low calorie vegetables for weight loss. According to the USDA website, 100 grams of baigan has only 35 calories.

Eggplant is a low-calorie vegetable that’s commonly used in Indian dishes like baingan bharta or begun pora. It’s a good source of fiber and antioxidants like nasunin, which may have potential health benefits.

Ways to Include:

  • Roasted
  • Bhaji
  • Bharta
  • Vegetable stew

9. Radish (Mooli)

The white mooli with the green leafy crown is a welcome sight for weight loss. The USDA’s latest data shows that radishes have just 16 nutritional calories. A crunchy and peppery veggie, radish’s calorie count is low, and its high dietary fiber, vitamins C and B6, and antioxidants like indole-3-carbinol add to its benefits. It’s a great addition to salads or can be enjoyed as a healthy snack.

Ways to Include:

  • In salads
  • Stir fry
  • Sabji
  • Vegetable stew

10. Drumstick (Sahjan)

Sahjan is a popular Indian vegetable that is a powerhouse of nutrients. According to the USDA website, 100 grams of drumsticks only has 37 calories. Drumsticks are a nutritious vegetable that’s a staple in South Indian, Bengali, and North Indian cuisines. Rich in vitamins A, C, and iron, they’re a great add-on for a weight loss diet.

Ways to Include:

  • Stir fry
  • Sabji
  • Include in dals

11. Cucumber (Kheera)

Cucumbers are a great addition to this list of low calorie vegetables for weight loss. The veggie has ultra-low calories and is versatile in Indian cuisine. According to the USDA website, 100 grams of cucumber only has 15 calories. Also, as cucumbers are more than 95% water, they hydrate your body. They contain nutrients like calcium, potassium, magnesium, fluoride, vitamin C, B6, B12, etc.

Ways to Include:

  • Salad
  • Pickle
  • Raita
  • Sabji

12. Mushroom

Mushrooms are a great way to lose weight. They are low in calories yet high in nutrients. According to the USDA, 100 gm of mushroom just has 22 calories. Mushrooms have a decent presence of phosphorus, magnesium, sodium, potassium, niacin, etc.

Ways to Include:

  • Soup
  • Sabji
  • Roasted

Incorporating these low-calorie vegetables into your daily Indian meals can help you feel fuller for longer while also delivering necessary nourishment and antioxidants to sustain overall health and weight loss goals.

Read More: Lose Your Weight to Reverse Diabetes


Embracing a diet rich in low calorie Indian vegetables is a simple yet powerful way to support your weight loss goals. From spinach to bitter gourd, these nutritional powerhouses offer a delicious and satisfying path to better health.

By incorporating them into your daily meals, you’ll not only shed unwanted kilos but also benefit from their diverse array of nutrients. So, let’s bid farewell to crash diets and embrace the flavorful, nourishing bounty of India’s vibrant vegetable kingdom.

Read More: 7 Best Foods That Burn Fat & Help You Lose Weight

FAQ’s(Frequently Asked Questions)

What veg has the lowest calories?

The following list of veggies has the lowest number of calories:
Bottle gourd
Butter gourd

Which vegetable is best for weight loss?

Non-starchy vegetables, including cruciferous vegetables, are best for weight loss as they contain fewer calories and have a good nutritional profile. They also have good water content, which hydrates your body. Some veggies include tomatoes, cucumbers, cauliflower, cabbage, broccoli, spinach, lettuce, and broccoli.

What vegetables burn belly fat?

Veggies are non-starchy and contain a high water content, which can help you lose weight and burn fat. Examples include cabbage, cucumber, spinach, and leafy greens like spinach, lettuce, etc.

What is zero calorie food?

There are almost zero calories in vegetables like cucumber, zucchini, broccoli, cabbage, cauliflower, spinach, brinjal, pumpkin, etc. These veggies have a very low-calorie count and more than 90% of water content.

Last Updated on by Dr. Damanjit Duggal 


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