Yes—plain water has zero calories; many “zero” labels mean under 5 calories per serving under FDA rules.
Searchers land on this page with a simple goal: find out what truly has no calories, what “zero” means on labels, and how to make smart picks without chasing myths. You’ll get a straight answer up top, a clear breakdown of labeling rules, and a practical list of items that actually fit a no- or near-no-energy budget.
Zero-Calorie Foods: What Counts Under The Label
In the U.S., a packaged food or drink can show “0 calories” on its Nutrition Facts panel when one serving contains less than 5 calories. That rule sits in federal labeling law. You’ll see terms like “calorie-free,” “no calories,” or “zero calories” used only when the product meets that threshold. The effect is simple: a can, packet, or bottle may show a zero while still delivering a trace amount of energy per serving. See the rule spelled out in 21 CFR 101.60.
One more labeling detail matters. Calories on U.S. panels are rounded to the nearest increment. For small numbers, amounts under 5 per serving can be expressed as zero, which is why “0 kcal” on a label doesn’t always equal absolute zero. That rounding approach appears in the calorie declaration section of nutrition labeling law. A plain-spoken read: “less than 5” can print as “0.”
What “Zero” Means For Real-World Choices
When a product claims no calories, you’re looking at either true zero (no energy at all) or a trivial amount per serving. True zero is rare. Trivial energy is common, and still useful for people trimming intake. The best way to use those claims: check serving size, count portions as you actually consume them, and keep an eye on add-ins (syrups, milk, oils) that shift a drink or food out of the near-nothing range.
Fast Reference: How “Zero” Works Across Common Items
| Category | What “Zero” Usually Means | Typical Examples |
|---|---|---|
| Plain Water | True zero energy | Tap, bottled, seltzer without sweeteners |
| Diet Soft Drinks | Under 5 kcal per serving, rounded to 0 | Cola or lemon-lime with nonnutritive sweeteners |
| Unsweetened Tea/Coffee | Trace energy per cup; often rounded to 0 | Black coffee, plain iced tea |
| “Sugar-Free” Gum | Few calories per piece; sometimes 0 on panel | Mint sticks, pellets |
| Flavored Sparkling Water | Zero when only flavors are added | Lime or berry seltzer with natural flavors |
| Sprays/Mists Used Sparingly | Portions so small that energy rounds to 0 | Oil spray at 0.25-second burst |
What’s Truly Zero?
Plain water stands alone as a truly no-energy choice. Food composition databases list water at 0 kcal, with only trace minerals that don’t contribute calories. For an easy reference entry, see tap water in a nutrient database that compiles USDA figures: tap water nutrition.
What About Bubbles And Flavor?
Carbonation doesn’t add energy. Unflavored seltzer is still 0 kcal. Many flavored seltzers stay at 0 as well. Sweetened sparkling waters are different; if a label lists sugars or juice, energy rises. Read the panel and ingredient line to be sure.
Plain Coffee And Tea
Freshly brewed coffee or tea without milk or sugar carries a couple of calories per cup from tiny amounts of dissolved solids. That’s why you’ll often see “0” on labels for bottled unsweetened tea: the value rounds down. Add milk, cream, or sweeteners with energy, and you’re no longer in the no-energy zone.
How Non-Nutritive Sweeteners Fit In
Many “zero” drinks rely on high-intensity sweeteners like sucralose, acesulfame K, or stevia derivatives. These compounds deliver intense sweetness in microgram- to milligram-scale amounts, so total calories per serving end up at zero or near zero. U.S. regulators publish overviews on these ingredients and set intake limits; a current plain-English page sits on the agency site that covers aspartame and other sweeteners, and notes that such sweeteners contribute few or no calories to foods and drinks.
Do These Additives Add Any Energy?
At the levels used in diet beverages and tabletop packets, the gram weight is tiny. Any energy contribution is negligible at serving sizes used in drinks or sugar-free products. Bulking agents in some packets (like dextrose) can add a couple of calories if you use many packets at once. That’s a usage pattern issue, not a flaw in the claim.
Low-Energy Foods That Aren’t Zero
Leafy greens, crisp vegetables, and broth-based soups keep energy low by volume. They bring fiber or water that helps with fullness, but they are not zero. A medium celery stalk or a cup of cucumber slices still contains carbohydrate, which means energy. The values are small, which is why these foods pair well with weight-management plans, but the energy count isn’t nothing.
The “Negative Calorie” Myth
You’ll hear that certain foods “cost” more energy to digest than they contain. That claim doesn’t hold up when tested. Studies on low-energy vegetables don’t show net negative energy after digestion. The thermic cost of chewing and processing a stalk of celery doesn’t cancel its carbohydrate content. Think of these picks as low-energy, not magic.
Reading Labels: Spot The Real Zero
Two facts unlock most label puzzles:
- Rounding rules: Under 5 kcal per serving can print as 0. That’s why some diet drinks and sprays show zero.
- Serving size matters: If you double or triple servings, those tiny amounts add up. A can that lists 0 per serving across two servings might deliver a few calories when you drink the whole container.
The “calorie-free” claim itself is regulated. A product can only use that phrasing when it stays under the threshold per reference amount and per labeled serving, as written in the federal rule at 21 CFR 101.60.
Smart Ways To Keep Intake Near Zero
- Choose plain or naturally flavored seltzer when you want bubbles without energy.
- Order black coffee or unsweetened tea, then add lemon or cinnamon if you want a flavor lift without energy.
- Use small bursts of oil spray if you’re counting every calorie; long sprays act like a pour.
- Watch sugar-free gum. Many brands land around 2–5 kcal per piece. One or two pieces isn’t much; a pack adds up.
- Skip “zero” mixers that hide juice. A splash of real juice adds sugars and energy quickly.
True Zero Vs. Near Zero: How To Tell At A Glance
When you need a quick screen, use this three-step check:
- Scan the ingredient list. If you see sugar, honey, syrups, fruit juice, or milk, you’re not in zero territory.
- Look at serving size. Mini servings can hide trace energy; match the label to what you’ll actually consume.
- Read the calorie line. If it shows 0 and the ingredients are non-caloric, you’re likely at true zero. If it shows 0 with sweeteners and acids, you’re near zero.
When “Zero” Isn’t Zero For You
People differ in how they use products. A single stick of gum, a 12-ounce diet soda, or an oil mist on a pan delivers little to no energy. A handful of gum pieces, multiple cans in a day, or long sprays can shift totals. The label still follows the rule; the difference is your portion size.
Hydration Wins When You Want Actual Zero
Water stays at 0 across serving sizes. Tap, filtered, and bottled options all fit. Mineral content varies by source and has no energy impact. If plain water feels dull, use cold temperature, carbonation, and citrus peels for interest without energy. The database entry for tap water shows 0 kcal per cup, which is why it’s the simplest way to hit a true zero goal: see tap water nutrition.
Common “Zero” And Near-Zero Picks Compared
Use this quick table to sense-check everyday items. Calories listed here reflect typical labels and standard servings; brands vary, so your panel rules. Note that “0” often reflects the rounding rule mentioned above.
| Item | Typical Serving | Calories On Label |
|---|---|---|
| Plain Water (Still Or Sparkling) | 1 cup (240 ml) | 0 |
| Flavored Seltzer (No Sweeteners) | 12 fl oz (355 ml) | 0 |
| Diet Soda | 12 fl oz (355 ml) | 0 (near-zero) |
| Unsweetened Iced Tea | 12 fl oz (355 ml) | 0 (may round down) |
| Black Coffee | 8 fl oz (240 ml) | 0 (may round down) |
| Sugar-Free Gum | 1 piece | ~2–5 |
| Lettuce/Cucumber/Celery | 1 cup slices | ~5–20 |
| Cooking Spray | Short burst | 0 (portion-dependent) |
Myths That Waste Your Time
“Negative Calorie” Lists
Lists that promise energy loss from foods like celery, grapefruit, or lettuce pop up often. They misread digestion costs. Chewing and processing do use energy, but not enough to erase what the food contains. Low-energy produce helps with fullness and volume, which supports weight control, but it doesn’t create an energy deficit by itself.
“Zero” Means You Can Ignore Portions
Near-zero adds up across many servings. A few cans of diet soda still land near zero, but dozens of packets of tabletop sweetener or a long spray of oil can tip totals upward. Labels are built on serving sizes; your intake is built on what you pour, chew, or sip.
Practical Picks For A No-Energy Goal
- Hydration base: Plain water most of the day. Add citrus wedges or mint for a scent boost without energy.
- Bubbly break: Flavored seltzer that lists only carbonated water and natural flavors.
- Warm mug: Black coffee or unsweetened tea. Add spices instead of creamers if you want a flavor cue.
- Flavor without sugar: Use nonnutritive sweeteners sparingly if you enjoy sweetness with minimal energy.
- Cooking control: Nonstick pans and measured oil. Short sprays count as near zero; long sprays act like a pour.
Key Takeaways You Can Use Today
- Plain water is truly no-energy.
- “Zero” on a label usually means under 5 kcal per serving per federal rules; it’s legitimate and useful.
- Diet drinks, unsweetened tea, and black coffee sit in the near-zero range unless you add mix-ins.
- Low-energy produce isn’t magic; it’s helpful for fullness, not a negative-energy trick.
- Serving size turns the dial. Match labels to how you actually eat or drink.