10 Vegetables You Need on Your Plate If You’re Trying to Lose Weight

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Spinach

Spinach is a true nutrient powerhouse with a very low calorie density (about 23 kcal/100g). Notably, it contains thylakoids, plant membrane components that have been shown to increase satiety and suppress hunger. Spinach provides a good amount of magnesium, iron, and folic acid, which support energy metabolism. Whether cooked or raw, spinach can be incorporated in a variety of ways, such as in smoothies, salads, or as a side to protein-rich meals.