23 Nearly Calorie Free Foods

We all want to eat that slice of pizza or that piece of candy but how we wish they were zero calories! There are foods that exist with calories that cost us almost to nothing. These are called “free foods”.

It is almost impossible to have food that are zero in calories but “free foods” are foods that contain 25 calories or less per reasonable serving. Although a cup of 94% fat free microwave popcorn is only 20 calories, gorging down the entire bag will end up closer to 200 calories! Therefore portion control is key here.

Here are 25 Nearly Calorie Free Foods:

Frozen Food Section

Here are some “free” veggies you’ll find in the frozen food section.

  • 1 cup mixed broccoli, cauliflower, and carrots = 25 calories, 2 grams fiber
  • 1 cup winter mix vegetables = 25 calories, 2 grams fiber
  • 3/4 cup whole green beans = 25 calories, 2 grams fiber
  • 1 cup Tuscan-style vegetables = 25 calories, 2 grams fiber


The Produce Section

Many vegetables that are high in water and fiber content end up being “free” or “almost free.” Here are some of them.

  • 1 cup jicama sticks = 45 calories, 6 grams fiber
  • 1/2 cucumber = 20 calories, 1 gram fiber
  • 2 large celery stalks = 13 calories, 1.2 grams fiber
  • 1/2 cup sugar snap peas = 30 calories, 3.4 grams fiber
  • 2 cups shredded romaine lettuce = 18 calories, 1.4 grams fiber
  • 1 medium tomato = 25 calories, 1.3 grams fiber
  • 1 carrot = 30 calories, 2 grams fiber

While vegetables may not be your cup of tea, here are some low calorie fruits as well!

  • 1 peach = 37 calories, 1.6 grams fiber
  • 1/2 grapefruit = 37 calories, 1.7 grams fiber
  • 1 cup sliced strawberries = 50 calories, 2.5 grams fiber
  • 1 cup watermelon pieces = 51 calories, 0.4 grams fiber
  • 1 cup papaya pieces = 54 calories, 2.5 grams fiber
  • 3/4 cup apricot halves = 55 calories, 2 grams fiber
  • 1 cup cantaloupe cubes = 56 calories, 1.3 grams fiber
  • 1 orange = 60 calories, 2.3 grams fiber


Packaged Products

While these are certainly not “free,” there are a few packaged grain products that can be considered “almost free” when eaten in moderate portions.

  • Quaker Rice Snacks, Caramel Corn. 8 mini cakes = 60 calories
  • Quaker Rice Snacks, Apple Cinnamon. 8 mini cakes = 60 calories
  • 94% fat free microwave popcorn. 2 cups popped = 40 calories, 2 grams fiber

Or you can try Jello-O. Jell-O is basically made from water, sugar, and non-digestible gel. So sugar-free Jell-O is as “free” as it gets:

  • 1/2 cup of Sugar Free Jell-O (cherry, lime, strawberry-banana) = 10 calories



Here’s a fun fact on how you can burn 25 calories:

Have you got anymore foods you know of that can be more than a bite and yet nearly calorie free? Let us know in the comments section!





The article was adapted from webmd.

22 Foods That We Should Avoid

Are You Eating These?

1. Oyster Sauce
A thick, rich brown southern Chinese condiment, flavoured with layers of oysters. It is a pungent and fermented mixture that adds a distinctive flavour to dishes.

The bad: It contains salt, corn syrup, caramel, and MSG. Its high salt content is a cause of hypertension and other heart related diseases.




2. Sugar
The bad: Sugar consumption is directly linked to obesity and diabetes, as well as other chronic diseases common in Singaporeans. So watch the amount of sugar in your food.




3. French Fries
Similar to potato chips, french fries contains acrylamide which is created when amino acids in potatoes are heated 120°C (250 °F) or higher. Not to mention the added calories when using dipping sauces, yikes!




4. Doughnuts
doughnutsNot only often cooked in oil that has probably been heated more than once, they are mostly made out of sugar and fat.

One doughnut could cost you 350 calories, possibly a whole meal in itself.




5. Candy
Candy is mainly composed of sugar and high level of saturated fat which can lead to heart disease, diabetes and obesity.




6. Processed Meats
Containing high levels of fats and nitrites which can to cardiovascular disease. It has been classified by the World Health Organization (WHO) as a carcinogen, alongside plutonium and alcohol. It’s best to stay away.




6a. Ham
The combination of high sodium and nitrites content is a dangerous combination for your health which can lead to various illnesses!




6b. Bacon
The high level of saturated fats increases the risk of heart disease.




6c. Sausages
Sausages are usually made from ‘leftovers’ of various meats (pork, chicken, beef) which is mainly made up of fat and salt! They also contain nitrites.




7. Prepared Food
frozen-food-1336013_960_720Prepared meals in the frozen section contains high level of sodium and fat. A healthier alternative is to prepare them yourself!

*Frozen fruits and veggies could be a good alternative if you’re short on time. They are as healthy, if not possibly more nutritious as they are frozen at the source.




8. Cereal Bars
They sound healthy but most cereal bars are full of sugar and fat, mainly in the form of High Fructose Corn Syrup (HFCS) so be sure to read the ingredients carefully.




9. Artificial Sugars
Although not containing any calories, artificial sugars such as sucralose, aspartame, and neotame can lead to cardiovascular disease or prediabetes.




10. Soft Drinks
Other than sugar, soft drinks contain caffeine, which can lead to high blood pressure and heart problems, and phosphoric acid, which can cause bone disease.




11. Muffins
They may look pretty and may contain healthy ingredients like fruits, whole flour, or nuts but they pack a chunk of calories with very little nutritional value.




12. Jam

Some jams contain sodium benzoate, which is linked to cancer. Avoid jams that contain added sodium benzoate. Oh, most jams are smothered with sugar, so remember to read the labels!




13. White Bread

Having made from refined flour, white sandwich bread is extremely low in fibre and protein and has an extremely high glycemic index. Which is bad for your blood sugar levels.




14. Whipped Cream
Usually whipped cream is made out of water and hydrogenated oil, which could lead to cardiovascular diseases. It’s better to whip your own cream!




15. Potato Chips
Chips contain high levels of acrylamide which is carcinogenic, and not to mention their high fat content.




16. Corn Syrup

Corn syrup, as known as glucose syrup, contributes to diseases such as type 2 diabetes and obesity.




17. Breakfast Cereals
cerealThe usual breakfast cereal not only contains high amounts of sugar, they are also low in fibre and proteins. Do check the nutritional label before purchasing!

It is also good to note their serving sizes as most of us tend to have more than one serving size at one go.




18. Canned Soup
Most canned soups contain high levels of sodium, so always check the nutrition label before making a purchase.




19. Rice Cakes
They may seem like a harmless snack but they have quite a high glycemic index.




20. Fruit Juice
They may contain vitamins and antioxidants, but fruit juices are packed with sugar content identical to that of sugary drinks.




21. Grilled Meat
The charring of meat causes carcinogenic elements to be released when cooking. It also increases the risk of developing prostate and pancreatic cancer when consuming grilled meat.




22. Canned Tomatoes

The inner coating on food cans which contains Bisphenol A (BPA) may seep into the tomatoes due to the acidity of the contents. BPA may increase the risk of cancer or heart disease.



Do you know of anymore foods to avoid? Let us know in the comments section! Remember to follow us on Facebook for more updates!





Why Not Go Healthy This Valentine’s Day?

From Breakfast In Bed To Late Night Desserts!

What comes to our minds other than love when Valentine’s Day is mentioned? It might be the romantic dinner date and personalized gifts that you got planned this Valentine’s season, but little comes to our minds when taking into consideration the nutrients involved! The unnecessary sugars and excessive oil can be prevented by preparing the meals yourself! This Valentine’s season, why not make your loved ones something delicious that won’t lead to a bloated stomach.

From breakfast in bed to late night desserts, here are 3 ideas to make at your very own kitchen to have a healthier Valentine’s:


1. Valentine’s Day Egg in the Basket

Photo: Carey / Reclaiming Provincial

Start your day off with a Valentine’s day themed toast! Plus an egg starts the day with six grams of filling protein. Use heart-healthy olive oil and whole grain bread to boost the benefits.

2. Apple Sage Chicken Meatloaf + Mashed Cauliflower

Photo: Vitamin-Sunshine

Here’s a main course to show off your cooking skills by preparing this dish for your loved one! The unique burst of flavour is sure to impress!

3. Pear Cookie Crisps

Photo: healthynibblesandbits

It is time to end your day, escaping the bustling city into somewhere quiet to enjoy quality time with one another. What better way to have some gluten-free homemade desserts that is sweet, light, and doesn’t leaden your stomachs!


Have you got more ideas? Share it with us in the comments section!

CNY Snacks: Harmful or Nutritious?

Watch out for how much you eat!

Happy year of the rooster everyone! Chinese New Year is no stranger and we are going to get right down to business. FOOD.

Now every year almost every post is going to be about food reviews and counting calories, this year we are going to focus on the nutrients in your food. No matter how “bad” some foods are, they are only so because of the prevalence of overeating. Food is fuel to our bodies. Just as ESSO has Supreme+, Shell has V-power Nitro+ and Caltex has Techron, we have “Superfoods” that can power our bodies!


1. Pineapple tarts

nutritionlabel     80cal

Main ingredients are Pineapple filling, butter and flour. Focusing on the pineapple, it contains a relatively high amount of vitamin C, as well as manganese, potassium, calcium and iron. Pineapple itself is rich in fibre and can help relieve and prevent constipation. Bromelian compounds found in pineapples are a good enzyme, commonly used in the food industries, pharmacology and medicine. Some research has been found to effectively help treat sore throat, pains and respiratory conditions.


Healthier alternative: Healthy Homemade Pineapple Tarts


*Disclaimer: the pineapple jam contains less vitamin C and bromelain compounds compared to fresh pineapple.


2. Bak kwa

Bak_Kwa_Label     230cal

Did you know 1 slice of Bak Kwa has more carbohydrates than proteins? That’s because of all the sugars that are added during cooking. 1 slice provides roughly 230 calories with 15g of protein and 8g of fat


Main ingredient: Minced meat! Meat is an excellent source of protein which is essential for building muscle and our body structure. Protein is the building block of the bodty and it is recommended that we should consume 0.8-1.0g protein per kg of body weight. That means if you are 60kg, you should consume roughly 48-60g of protein daily. Athletes and youth tend to require higher protein intakes.


3. Melon seeds

nutritionlabel     510cal

Traditionally dyed red during the festive season, these seeds have multiple meanings as the red signifies happiness and the seeds represent hope and potential. Melon seeds are probably one of the healthiest CNY snacks around. 100g of these seeds have 7g of protein and are high in vitamins and minerals, they can have a high sodium content so watch out as you munch them!


A good thing though, opening these seeds can be more tedious and helps you pace your snacking well, making you less likely to overeat.


4. Mandarin oranges

medium_mandarinorange     45cal

This tops the list for healthiest CNY snack!! Mandarin oranges are pack
ed with vitamin C and tons of fibre as well as antioxidants which are protective against cancer and anti inflammation. Consuming citrus fruits, and other fruits in general, have been strongly associated with a decrease in incidence for heart disease. The peeling of the fruits also help in regulating the snacking rates when visiting door to door! Besides their nutritional value, mandarin oranges are said to be tokens of happiness and abundance, a symbol of wealth and prosperity.

Citrus Fruit Citrus Fruit Clementines Tangerines

A word of caution: All chinese new year snacks tend to be very calorie dense and high in fat. Bearing in mind their high caloric content, they should be eaten in moderation. Mindless snacking can add up to an extra 1000-2000 calories per day, that’s like another 2 full meals :O


Food is your friend, not your enemy.



Sources from
*tnp. CNY calorie count: 3 slices of bak kwa = 7 bowls of rice
*herworldplus. Diet Guide for 13 Popular Chinese New Year Snacks


*The information on foodcaption is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. If you need any medical advice, please consult the medical professionals.

- Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. These values are recommended by a government body. They are not foodcaption recommendations.
- Based on a 35 year old female who is 170cm and weighs 65kg.