13 Best Vegetables for Weight Loss, According to a Dietitian

A balanced diet with plenty of vegetables is one of the easiest and most effective ways to maintain a healthy weight.

Many vegetables are naturally low in calories, but high in water and fiber, which can help keep you full longer. In addition, vegetables are rich in vitamins, minerals, and other beneficial plant compounds that can reduce inflammation and protect against chronic health conditions.

Below are the best vegetables to include in your diet to support healthy, sustainable weight loss.

Although asparagus can make your urine smell funny, it is a vegetable you should eat more often if you want to lose weight.

Asparagus is not only low in calories, but also high in fiber. One cup of cooked asparagus contains 3.6 grams (g) of fiber, with only 40 calories.

Fiber is important for weight loss because it digests slowly, making you feel fuller for longer. This means you naturally consume fewer calories without feeling deprived. Fiber also supports healthy digestion and keeps your bowel movements regular.

You can eat asparagus raw or cooked. It tastes great steamed or grilled and goes well with almost any meal.

Like other cruciferous vegetables, Brussels sprouts are low in calories and high in fiber. One cup of cooked Brussels sprouts provides 4 grams of fiber, for only 56 calories.

One study found that each daily serving of cruciferous vegetables led to a weight loss of about 0.30 pounds over a four-year period.

Additionally, cruciferous vegetables contain phytochemicals called glucosinolates. These compounds have antioxidant, anti-inflammatory properties that may help reduce the risk of cancer, heart disease, and other chronic diseases.

For a filling side dish, try roasted Brussels sprouts drizzled with olive oil, sea salt, and pepper.

Spinach has a water content of about 91% and is a low-calorie, hydrating and nutritious vegetable.

Three cups of raw spinach provides 2 grams of fiber and 2.5 grams of protein, for only 20 calories. A three-cup serving also provides over 300% of the Daily Value (DV) for vitamin K, 28% of the DV for vitamin C, and 47% of the DV for vitamin A.

One study found that each daily serving of spinach was associated with a weight loss of about 0.52 pounds over a four-year period.

Spinach is one of the most versatile leafy greens and can be added to smoothies, sautéed as a side dish, or served as an ingredient in a salad.

Cauliflower has become a popular ingredient in various dishes in recent years. It is often used as a substitute for pizza bases, rice and mashed potatoes.

One cup of cooked cauliflower contains about 2 grams of protein, 2.9 grams of fiber, and 61% of the RDI for vitamin C, for only 29 calories.

This cruciferous vegetable is also high in plant sterols/stanols, which lower bad cholesterol levels and improve endothelial function, which is critical for heart health.

Cauliflower is extremely versatile and can be eaten raw, roasted, or steamed. You can even mix cauliflower rice with regular or brown rice to create a low-calorie, nutritious cauliflower rice mix.

Carrots are a low-calorie snack with a satisfying crunch. They also contain natural sugars that can add a mild, sweet flavor to dishes.

One cup of raw carrot slices contains 3.4 grams of fiber and only 50 calories.

A 2021 study found that regularly eating carrots is associated with a lower Body Mass Index (BMI) and less obesity.

In addition, carrots are rich in carotenoid antioxidants. Studies have linked higher blood levels of beta-carotene to a reduced risk of type 2 diabetes, cancer, and mortality.

For a low-calorie, filling snack, try carrot slices with hummus or a Greek yogurt dip.

Bell peppers are a versatile addition to a healthy diet. They are low in calories and high in nutrients, including fiber and vitamin C.

One cup of raw red bell pepper contains 3.2 grams of fiber, over 400% of the RDI for vitamin C, for only 39 calories.

Higher vitamin C consumption has been associated with short-term improvements in BMI. However, further studies are needed to establish a clear relationship between vitamin C and weight loss.

Dip raw peppers in hummus or Greek yogurt dip, or add them to salads or sandwiches for crunch and flavor. You can also serve sautéed peppers, onions, and chicken breast on warm tortillas to make fajitas.

Zucchini provides 2 grams of protein and 1.8 grams of fiber per cup when cooked, all for only 27 calories. This makes it a great vegetable to add to your weight loss diet.

In addition, zucchini contains the antioxidants lutein and zeaxanthin, which are known for their beneficial effects on vision and reducing the risk of various causes of visual impairment.

Zucchini is versatile and can easily be incorporated into stir-fries, casseroles, and pasta. You can also substitute zucchini noodles—or zoodles—for pasta in many dishes to reduce calories and carbs.

Including green beans in your diet can be very effective for weight loss. One cup of cooked green beans contains 3.8 g of satisfying fiber, 2.2 g of protein and 37 calories.

Sprinkle the fresh or frozen green beans with garlic, olive oil and pepper and roast them in the oven for about 25 minutes.

Be aware that canned green beans are often high in sodium, which can raise blood pressure. Rinse and drain canned green beans or choose low-sodium varieties to reduce sodium content.

You may have heard of the cabbage soup diet, where you eat mostly cabbage soup for a week. While there is no solid evidence that this diet is effective for long-term weight loss, this cruciferous vegetable certainly has its place in a healthy eating pattern.

One cup of cooked, shredded cabbage contains 2.8 grams of fiber and 2 grams of protein, with only 35 calories.

Some studies also show that cruciferous vegetables like cabbage and broccoli may reduce the risk of heart disease.

Enjoy cabbage grilled, steamed, baked, broiled, or roasted. You can also use cabbage to make fermented kimchi, which has been linked to anti-obesity effects in human studies.

Although edamame is slightly higher in calories than many other vegetables, it is a good source of fiber and protein, making it a filling snack.

One cup of shelled edamame pods provides 18 grams of protein, 8 grams of fiber, and 188 calories.

Protein can aid in weight loss by improving satiety hormones and increasing the number of calories your body burns each day. It also prevents muscle loss during periods of weight loss, which helps keep your metabolism high. Studies have linked high-protein diets to weight loss and the prevention of obesity and obesity-related diseases.

Add edamame to stir-fries, salads, or roast them for a tasty snack. You can also eat steamed edamame straight from the pod.

Although often overlooked, beets are low in calories and rich in several nutrients that can keep you healthy.

One cup of cooked beets provides 75 calories, 2.9 grams of protein, and 3.4 grams of fiber.

Beets are also a great source of dietary nitrates, which are converted to nitric oxide in the body. Nitric oxide relaxes and dilates your blood vessels, which helps improve circulation and lower your blood pressure.

Additionally, the increase in nitric oxide increases the delivery of oxygen and other nutrients to the muscles during exercise, which can improve athletic performance.

Additionally, beets contain powerful antioxidants called betalains, which may protect against obesity, heart disease, cancer and other chronic diseases linked to free radicals and inflammation.

Take advantage of the health benefits of beets by adding them to salads, baking them, or eating them raw.

Broccoli is a cruciferous vegetable that is often eaten steamed, raw or baked. Not only is it low in calories, broccoli is also relatively high in fiber and protein.

One cup of cooked broccoli contains 5 grams of fiber and 3.7 grams of protein, all for only 55 calories. Broccoli is high in vitamins C and K and folate, which is essential for fetal growth during pregnancy.

Additionally, broccoli contains nutrients and phytochemicals that may reduce inflammation, support heart and bone health, and even protect against certain cancers.

Although they are higher in carbohydrates than many other vegetables, sweet potatoes can be a healthy addition to a balanced diet if you want to lose weight.

One medium sweet potato provides 3.8 grams of fiber, 2.3 grams of protein and 103 calories.

Sweet potatoes also contain carotenoids and other compounds that may help fight inflammation, support heart health, improve cognitive function, and protect against cancer. Carotenoid-rich sweet potato extracts have been shown to prevent fat accumulation, reduce weight gain, and normalize triglyceride levels in test-tube and animal studies.

For maximum health benefits, it’s best to roast or bake sweet potatoes with the skin on, as this contains the most fiber.

Vegetables are high in water and low in calories, so they can add a lot of volume to your meal without adding a lot of calories.

They are also high in fiber, an indigestible carbohydrate found in plant foods. Because the body cannot digest fiber, it passes through the digestive system slowly, helping you stay full longer.

Several studies have shown that a high-fiber diet can improve feelings of fullness and reduce daily calorie intake, which can aid in weight management.

Additionally, research shows that increasing fiber-rich diet intake can increase bacterial diversity in the gut and reduce weight gain, regardless of daily calorie intake.

The best vegetables for weight loss are naturally low in calories and high in fiber and water. This combination can help curb hunger and reduce your daily calorie intake.

Vegetables are also rich in vitamins, minerals and other useful plant substances that can provide protection against chronic diseases and certain forms of cancer.

In addition to increasing your exercise throughout the week, adding more of these vegetables to your diet can help you reach your weight loss goals and stay healthy.