The food that is only 30 calories is a cup of cauliflower or a cup of pumpkin.
Other foods that are only 30 calories are a few slices of deli turkey, handful of carrots, 2 tablespoons of lentils and even a package of seaweed snacks.
These foods offer fiber, volume and protein without many calories and are great for light snacks or meal additions.
Cooked pumpkin contains around 30 calories per cup.
Cauliflower contains 30 calories or sometimes less per cup.
Carrots contain around 30 calories per handful although a more decent serving of carrots can contain up to 35 calories.
Red cabbage contains less than 22 calories per cup, shredded.
Mushrooms and spinach as well as chard are also low in calories and chard contains around 19 calories per 100 grams.
Deli turkey is roughly 30 calories per slice, and is great for rolling up.
Lentils contain around 28 calories for 2 tablespoons, and is also packed with protein and fiber.
And egg whites and a large egg contain around 18 calories.
Seaweed snacks contain around 30 calories per small package.
And plain air popped popcorn contains around 30 calories per cup when it's plain and unbuttered.
For low calorie eating, eat low calorie vegetables like cauliflower or spinach to help bulk up meals.
And choose whole foods and opt for fresh produce like carrots, berries, or peppers for nutrients without excess calories.
And you can also replace high calorie foods like mayo with low calorie alternatives like mustard instead.