Low-calorie vegetables, by actual portion
These figures come from the FDA's raw-vegetable nutrition table. They describe raw, edible portions without oil, dressing or dip. The weights make the examples easier to compare than an unspecified “cup” or “handful.”
| Food | FDA portion | Calories |
|---|---|---|
| Cucumber | ⅓ medium, 99 g | 10 |
| Celery | 2 medium stalks, 110 g | 15 |
| Leaf lettuce | 1½ cups shredded, 85 g | 15 |
| Mushrooms | 5 medium, 84 g | 20 |
| Bell pepper | 1 medium, 148 g | 25 |
| Cauliflower | ⅙ medium head, 99 g | 25 |
These are reference values, not a laboratory measurement of your serving. For a different weight, use a matching food entry and portion. Cooking or adding ingredients changes what belongs in the record.
Why “negative calories” isn't a useful way to log food
The claim is that chewing and digesting a food uses more energy than the food supplies. The Academy of Nutrition and Dietetics rejects that claim for foods such as celery and lettuce. Digestion uses energy, but that does not make these foods a calorie credit.
The distinction matters when reading a list of “foods you can eat without counting.” Low energy content is a property of a particular portion. It doesn't turn an unlimited quantity, or a dish containing sauces and oil, into zero.
What zero means on a US label
Under 21 CFR 101.9(c)(1), an amount below 5 calories per serving may be declared as zero. That is a labeling rule, not a claim that the entire package contains no energy. Other countries' labeling rules may differ.
For example, a hypothetical product containing 4 calories per serving could display zero. Ten such servings would contain 40 calories before rounding. This is an illustration of the rule, not a measured value for a particular brand. Check the serving size before treating a spray, sweetener or condiment as calorie-free in any quantity.
Record the food you actually ate
- Match the entry to the preparation: raw vegetables and a cooked recipe are different records.
- Use the portion you ate. The table's cucumber value is for 99 g, not any whole cucumber.
- Include additions such as dressing, oil and dip. A low-calorie base doesn't describe the finished dish.
For the wider meal, the protein-food guide compares other ingredients. The Academy also notes that a diet consisting only of these low-calorie vegetables lacks adequate protein and fat; this table is not a complete eating plan.
MacroLog can record calories and macros for your meals. It cannot turn a food estimate into an exact measurement, and there is no need to invent a negative-calorie adjustment for digestion.
