Foods Without Calories... Do You Know This List?

The summer heat needs special attention to nutrition, not so much because of physical fitness, but above all to provide our body with the nutrients and hydration necessary to deal with the heat.

It is therefore very important to vary your diet with a correct nutritional and caloric intake and to know the properties of foods, to balance them correctly.

Today we want to learn more about which foods are naturally calorie-free: easily disposed of by the body, moisturizing and genuine, ideal for summer nutrition and tasty throughout the year. These are mainly fruits, vegetables, legumes and spices: before drawing up the list, let's see together what calories are and what function they have for our body.

Foods Without Calories


Calories are a source of energy for the human body: therefore, they must be part of our diet, but without exceeding and overloading with caloric foods, sources of fats that are difficult to dispose of, which increase cholesterol and triglycerides, which are harmful to health.

It may therefore be necessary, in the case of particular diets or in a period of detox feeding, to also resort to foods without calories, to always be included in a balanced diet that provides our body with all the nutrition it needs.


To better understand what we are talking about, let's see the definition of "food calorie", which indicates the energy intake that each individual food can provide to the human body. But how are calories calculated?

Let's clarify a bit starting from the definitions:

In chemistry, the calorie is the amount of heat needed to raise the temperature of 1 liter of water from 14.5 to 15.5 degrees.

The unit of measurement that expresses the energy value of food is the kilocalorie (kcal): defined as the energy needed to raise the temperature of 1 kg of distilled water by 1 ° C.

In the international system of measurement, however, we speak of kilojoules (kj): 1 kcal corresponds to exactly 4.186 joules.

Taking these parameters into account, laboratory tests based on the combustion of water are performed, which indicate the dose of calories for each food - natural or packaged.


The Ministry of Health has given the following provisions to guide the caloric definition of foods on food labels:

Low calorie: the product contains no more than 40 kcal / 100 g for solids or more than 20 kcal / 100 ml for liquids

Energy-reduced: the energy value is reduced by at least 30%

Calorie-free: the product contains no more than 4 kcal / 100 ml


Now that we have seen what calories are, why they are important for our body and why we must not overdo them, here is a list of calorie-free foods, and low-calorie foods that can be integrated into the diet, based on the definitions of the Ministry that we have seen above: which foods are they?

The foods listed are intended without the addition of other ingredients (for example sugar, milk, flavorings) therefore consumed in their original form.


Zero calories

  • Lemons
  • Raspberries
  • Strawberries

Low or reduced in calories

  • Apricots
  • Apples
  • Cranberry
  • Grapes
  • Watermelon


Zero calories

  • Cucumbers
  • Watercresses
  • Celery
  • Cauliflower
  • Asparagus

Low or reduced in calories

  • Swede cabbage
  • Kale
  • Onions
  • Lettuce
  • Leeks
  • Green beans
  • Fennel
  • Broccoli
  • Beets


All low or reduced in calories

  • Cloves
  • Chili pepper
  • Coriander
  • Flax seed
  • Ginger
  • Parsley
  • Basil
  • Chives


Zero calories

  • Water
  • Zero calorie fruit flavored water
  • Coffee

Zero calorie beverage brands

  • Coca Cola Zero
  • Fanta Zero
  • Fabbri Zero syrup
  • The San Benedetto Zero (iced tea)
  • Estathé Zero (iced tea)
  • SanThe Zero (iced tea)
  • Fuztea Lemon and Lemongrass Sugar Free (iced tea)
  • Powerade Active Zero

We also point out that there are - calorie-free, or low-content - foods and energy drinks, such as substitute foods, food-supplements.

We have not included them in the list because they are foods dedicated to those who must follow particular diets or sports and, for their intake, we recommend that you always consult doctors and experts.

In general, the consumption of calorie-free foods and beverages should be integrated into a varied and complete diet of every nutrient, to be sure to provide our body with all the energy it needs.