11 Best High Volume Low-Calorie Foods That Will Fill You Up

Want to lose a few pounds but are struggling to reduce food intake? Weight management isn’t necessarily about eating less but eating more healthy types of food.

According to MedlinePlus, a website of the US National Library of MedicineEating a healthy snack between your meals can help keep your stomach full.


Many nutrient-rich foods are low in calories which can promote a feeling of satiety and prevent overeating.

Among such foods are fruits and vegetables, which are “the best high-volume, low-calorie foods,” explains Roxana Ehsan, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Greeley Tribune.


The nutritionist said that fruits and vegetables are rich in nutrients, vitamins, minerals, antioxidants and dietary fiber, which can help keep us satisfied for longer.

Why high-volume, low-calorie foods keep us full

The next time you go food shopping, look for items that are high in dietary fiber and water.

Ehsani explained: “Dietary fiber slows down the digestion of food, so it moves much slower through our digestive system, which in turn provides our bodies with a steady release of energy over time, which Helps keep our blood sugar and energy levels more stable. And dietary fiber provides bulk to our digestive system which helps make our bowel movements more regular.”


Fruits and vegetables are “high in volume, meaning high in water content, which helps hydrate us and also fills our stomachs,” she said.

With fresh fruits and vegetables, “you get valuable nutrients—not just empty calories,” Mayo Clinic notes. “These foods also take longer to eat and are filling, which helps curb your appetite.”

Vegetables, fruits, legumes, seeds, nuts, meat and fish spread are among the best high-volume, low-calorie foods to keep you full.
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Ehsani said only 10 percent of Americans consume the recommended daily amount of fruits and vegetables. If you don’t want to eat these alone, adding some fruits and vegetables to meals can help keep you feeling full as well as meet the daily recommended amount.


For example, you can add berries to your morning oatmeal, cereal, smoothies or slices of toast, or have slices of dark, leafy greens and tomatoes alongside your eggs or in sandwiches and wraps and stir-frys, rice. Many types of vegetables can be mixed in it. Or pasta dishes.

The nutritionist said jazz up your vegetables by roasting them in the oven until they caramelize or crisp them up in the air fryer.

Below we look at some of the best high-volume, low-calorie foods to fill you up.

1. Potato

Potatoes often get a bad name when it comes to weight control (fries or other greasy potato dishes are known to be high in fat).

Although baked potatoes can be an important part of a healthy diet, Rachel Link, a registered dietitian, wrote an article for healthline,

One large potato contains about 278 calories, 7.9 grams of protein and 6.6 grams of dietary fiber. According to nutrition data.

2. Watermelon

As its name suggests, watermelon has a high water content, so it will keep you hydrated as well as full. It is also low in calories (With a cup of fruit containing only 46 calories) and rich in essential micronutrients such as vitamins A and C, According to the link.

Fresh pieces of watermelon.
Fresh slices of watermelon, which are full of water and great for keeping you hydrated.
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3. Grapes

Continuing on the vein of the fruit, grapes are also high in volume but low in calories. A cup of fruit can be a great snack to satiate you between meals, says Medline Plus,

For example, a quarter cup of raisins contains about 100 calories, while a full cup of grapes contains almost the same amount of calories, giving you “more bites for your calories.” Mayo Clinic explains.

4. Fish and Lean Meat

Medline Plus Snacks that include a source of protein, say, have a higher “staying power,” helping you not feel hungry as quickly.

Fish and lean meats (such as chicken, turkey and low-fat cuts of red meat) are low in calories but packed with protein, famous link.

To cut calories even further, opt for lean fish such as cod, flounder, halibut or sole instead of high-calorie fish such as salmon, sardines or mackerel, advises. registered dietitian,

Grilled cod fillets served with vegetables.
Grilled cod fillets served with lemon slices and vegetables. To further cut calories, opt for leaner fish, such as cod, than others, such as salmon.
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5. Oatmeal

Oats are low in calories (a half-cup contains only 150 calories) and high in dietary fiber (about four grams per half-cup) as well as protein (about 5.5 grams per half-cup). according to nutrition dataMaking oatmeal is an excellent option to make you feel full.

6. Bran Flakes

Grain lovers may reach for bran flakes, which are also full of dietary fiber and therefore very filling.

A bowl of bran flakes with skim milk, blueberries, and a slice of wholewheat toast with peanut butter (all of which adds protein and fruit to your bran flakes meal) takes almost as much as a big glazed donut. The amount of calories is – about 300 calories in total, Mayo Clinic notes.

Scoop of oat flakes, bran and seeds.
Large chunks of oat flakes, bran and seeds are spread on a table. Oatmeal and a bowl of bran flake cereal are great low-calorie, high-volume breakfast food options.
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7. Popcorn

The next time you crave potato chips, opt for popcorn instead of eating more for fewer calories. One ounce of potato chips contains about 150 calories. But you can have about 3.5 cups of air-popped popcorn and consume only 100 calories, According to the Mayo Clinic.

Medline Plus Says three cups of air-popped popcorn with two tablespoons of shredded parmesan cheese can also be a great healthy snack between meals.

8. Legumes

legumes, such as Beans, lentils and peas are rich in protein and fiberThis makes them a great choice to keep you full with fewer calories.

a One cup of lentils, cooked, steamed, without salt, has about 230 calories as well as about 18 grams of protein and 15.6 grams of dietary fiber.

9. Chia Seeds

Like legumes, chia seeds are high in protein. They are especially high in soluble fiber, which is a type of fiber that absorbs fluids and swells in your stomach, helping you to feel full. link explained,

According to A 2009 study published in the peer-reviewed journal LWT-Food Science & TechnologyChia seeds can absorb about 10 to 12 times their weight in water and move slowly through your digestive tract to keep your stomach full.

Chia seed pudding made with almond milk.
Chia seed pudding is made from almond milk and topped with chunks of mango. Chia seeds are particularly high in soluble fiber.

10. Cottage Cheese

Paneer is also a high-volume, low-calorie snack thanks to its protein content. One cup of cottage cheese made from low-fat, one percent milk contains about 163 calories and 28 grams of protein. According to nutrition data.

11. Yogurt

Plain yogurt, such as Greek yogurt, is another ideal low-calorie, protein-packed snack to fill you up. Depending on the brand, a two-thirds cup of Greek yogurt typically contains about 130 calories and 11 grams of protein. According to the link.

MedlinePlus says 170 grams (or six ounces) of plain yogurt (or lowfat cheese works too) with a half-cup of berries makes a great healthy snack combination.

Served with cheese seeded bread.
Cheese is served on slices of seeded bread, garnished with oregano. Cheese makes a high-volume, low-calorie snack thanks to its protein content.
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