19 Zero-Guilt Superfoods

We all want satisfying, tasty foods that won’t derail a healthy weight — and good news: there are plenty that are so low in calories and high in volume or nutrients that they’re effectively "never-fat" foods. Start with smart portions, enjoy flavor, and build meals around these staples for effortless maintenance. For extra ideas on pairing these foods with metabolism-friendly choices, see nine fat-burning foods for inspiration.

1. Cucumbers — Over 95% water and very low in calories, cucumbers add crunch and hydration with almost no fat risk.
2. Celery — Exceptionally low-calorie and filling when paired with a light dip or hummus.
3. Leafy greens (lettuce, spinach, arugula) — Ultra-low in calories and nutrient-dense; they bulk up meals without adding fat.
4. Zucchini — Versatile for zoodles or grilling; high water content keeps calories down.
5. Tomatoes — Sweet, juicy, and low-calorie, tomatoes enhance salads and sauces without the fat.
6. Strawberries — Satisfy sweetness cravings with fiber and antioxidants for very few calories.
7. Watermelon — High water and low-calorie density makes this a summer favorite that won’t add fat.
8. Broth-based soups (vegetable broth) — Warm and filling with minimal calories if you avoid cream.
9. Mushrooms — Meaty texture, umami flavor, and low calories make them a great swap for higher-fat proteins.
10. Pickles (in water brine) — Crisp and strongly flavored; choose low-sodium varieties to keep them healthier.
11. White and green tea — Drinks that can support hydration and satiety with no calories if unsweetened.
12. Cauliflower — A superb low-calorie stand-in for starches (rice, mash, pizza crust alternatives).
13. Asparagus — High in fiber and nutrients while being very low in calories and great roasted.
14. Bell peppers — Crunchy, colorful, and packed with vitamin C but very low in calories.
15. Egg whites — High in protein and low in calories; use them to boost satiety without the fat from yolks.
16. Shirataki noodles — Extremely low-calorie noodles made mostly of water and fiber, useful in filling meals.
17. Grapefruit — Tangy, hydrating, and linked to appetite regulation in some studies.
18. Steamed or raw broccoli — Filling fiber and volume with tiny calorie cost; great roasted or raw.
19. Nonfat Greek yogurt (plain) — High-protein and low-calorie when you choose nonfat versions, useful for dips and toppings.

Midweek tip: combine several of these items into a large-volume, low-calorie meal — for example a big salad with leafy greens, cucumbers, tomatoes, mushrooms and a nonfat Greek yogurt dressing. If you want habits that help your body burn fat more efficiently over time, try incorporating small lifestyle tweaks like the method explained in how to burn fat while you sleep.

Conclusion

These 19 choices are tools — foods that allow you to eat larger portions, feel satisfied, and keep calories low. For an additional list and perspective on items that are famously difficult to overeat, see 19 foods that will never make you fat.