15 High Volume Low Calorie Foods That Are Surprisingly Filling

15 High Volume Low Calorie Foods That Are Surprisingly Filling

In my 12 years as a personal trainer, I have been asked many times about the best foods for weight loss.

Today I am answering the question: “What are the best high volume low calorie foods that keep you feeling full?”

The good news is, there are in fact numerous nutritious foods available that are not only low in calories but also remarkably filling.

Incorporating these high-volume, low-calorie foods into your diet can help you achieve your weight loss goals while keeping you satisfied throughout the day.

In this article, we will explore 15 such foods and discuss their benefits in detail.

So, let’s dive in and discover these surprising low-calorie foods!

1. Oats: A Nourishing and Filling Option

Oats are a fantastic addition to any diet, especially for those aiming to lose weight.

Whether I am trying to gain weight or lose weight, oats have always been a staple in my diet and I thoroughly recommend them to all of my clients.

Not only are they low in calories, but they are also rich in protein and fibre, making them highly satiating.

A 1/2-cup (40-gram) serving of dry oats contains just 154 calories, but it packs an impressive 5 grams of protein and 4 grams of fibre.

These nutrients play a significant role in curbing hunger and controlling appetite.

Research has shown that consuming oatmeal can increase feelings of fullness and reduce calorie intake during the next meal.

In fact, a study comparing oatmeal to ready-to-eat breakfast cereal found that oatmeal resulted in better appetite control over a 4-hour period.

With its high fibre and protein content, oats are a powerhouse in reducing hunger, increasing satiety, and improving overall appetite control.

For convenience, I use Myprotein’s Grounded Oats which are incredibly easy to mix in a smoothie or with a whey protein shake.

2. Greek Yogurt: A Protein-Packed Delight

Greek yogurt is not only a delicious snack but also a great source of protein, making it an excellent addition to a weight loss diet.

A 1-cup (245-gram) serving of non-fat Greek yogurt provides approximately 150 calories and a whopping 25 grams of protein.

Protein is known to enhance feelings of fullness and reduce hunger.

In a study comparing Greek yogurt to higher-fat snacks like chocolate or crackers, participants who consumed Greek yogurt reported less hunger and consumed 100 fewer calories at dinner.

Another study found that high-protein Greek yogurt increased satiety and feelings of fullness compared to lower-protein snacks.

By incorporating Greek yogurt into your diet, you can enjoy a protein-rich food that satisfies your hunger and helps control your calorie intake.

3. Soup: A Surprisingly Satisfying Dish

Soup may often be dismissed as a light and simple side dish, but it can be incredibly filling.

The calorie and nutritional content of soups may vary depending on the brand and type.

However, a 1/2 cup serving of condensed chicken noodle soup contains approximately 60 calories and 3 grams of protein.

Interestingly, research suggests that soups can be more satiating than solid foods, even when they have the same ingredients.

In a recent study comparing blended soup to a solid meal or chunky soup, the blended soup was found to slow down stomach emptying and promote greater feelings of fullness.

Another study demonstrated that consuming soup before a meal reduced total calorie intake at lunch by an impressive 20%.

To make the most of soup’s filling properties while keeping calories in check, opt for lighter, broth- or stock-based soups.

4. Berries: Flavourful and Fibrous

Berries, such as strawberries, blueberries, raspberries, and blackberries, are not only delicious but also packed with essential vitamins, minerals, and antioxidants.

Additionally, they are high in fibre, which contributes to their filling nature.

For instance, 1 cup (150 grams) of blueberries contains only 86 calories but provides 3.6 grams of fibre.

Berries are also rich in pectin, a type of dietary fibre that slows down stomach emptying and promotes satiety.

Studies have shown that consuming a snack of berries can lead to reduced calorie intake later in the day compared to a snack with the same number of calories but different composition.

By incorporating these nutrient-packed berries into your diet, you can enjoy their natural sweetness, meet your daily fibre needs, and stay full and satisfied.

5. Eggs: A Nutrient-Dense Powerhouse

Eggs are a highly nutritious food that is low in calories and high in essential nutrients.

They are an excellent choice for weight loss due to their filling properties.

A single large egg contains around 72 calories and provides a good amount of protein and healthy fats.

Eggs have a high satiety index, meaning they can keep you feeling fuller for longer.

In a study comparing an egg-based breakfast to a bagel-based breakfast with the same calorie content, participants who consumed the egg-based meal reported feeling less hungry and consumed fewer calories during lunch.

Eggs are not only filling but also versatile, making them an ideal choice for various meals and snacks.

6. Chia Seeds: Tiny Seeds with Big Benefits

Chia seeds are small black seeds that are rich in nutrients and have become popular for their health benefits.

Despite their small size, they can expand and absorb liquid, creating a gel-like texture that contributes to feelings of fullness.

One ounce (28 grams) of chia seeds contains approximately 138 calories and a remarkable 10 grams of fibre.

The high fibre content in chia seeds absorbs water and expands in the stomach, promoting a feeling of fullness and reducing appetite.

Research suggests that incorporating chia seeds into your diet may help with weight management by suppressing appetite and reducing calorie intake.

Chia seeds are also a good source of omega-3 fatty acids and provide protein and various minerals, making them a nutrient-dense addition to your meals or snacks.

7. Popcorn: A Crunchy and Low-Calorie Snack

Popcorn is often considered a guilty pleasure, but when prepared in a healthy way, it can be a satisfying and low-calorie snack option.

Air-popped popcorn contains around 31 calories per cup (8 grams).

It is high in volume and provides a satisfying crunch, which can help satisfy your desire for a snack while keeping your calorie intake in check.

Popcorn is a whole grain that contains fibre, providing a feeling of fullness and aiding digestion.

Choose plain popcorn without added butter or excessive salt to keep it a healthy and low-calorie choice.

8. Leafy Greens: Nutrient Powerhouses

Leafy greens, such as spinach, kale, lettuce, and Swiss chard, are incredibly low in calories and packed with essential vitamins, minerals, and fibre.

For example, a 2-cup (60-gram) serving of raw spinach contains only 14 calories and provides 1.2 grams of fibre.

Leafy greens are rich in nutrients like vitamin A, vitamin C, vitamin K, folate, and iron, making them an excellent addition to a well-rounded diet.

Due to their high fibre and water content, leafy greens can help fill you up without contributing many calories.

Adding a generous portion of leafy greens to your meals, whether in salads, smoothies, or cooked dishes, can increase the volume of your plate without significantly increasing your calorie intake.

9. Broth-Based Soups: Warm and Satisfying

Broth-based soups, such as vegetable soup or chicken noodle soup, are not only comforting but also filling, thanks to their high water content.

Compared to cream-based soups, broth-based soups tend to be lower in calories.

A 1-cup serving of vegetable soup typically contains around 50-100 calories.

The high water content of these soups helps add volume to your meal without adding excessive calories.

Research has shown that starting a meal with a broth-based soup can lead to reduced calorie intake during the main course, promoting weight loss.

The warm and comforting nature of soups also contributes to a sense of satisfaction and fullness.

10. Non-Starchy Vegetables: Fill Up on Fibre

Non-starchy vegetables, such as broccoli, cauliflower, zucchini, bell peppers, and carrots, are low in calories and high in fibre.

They provide essential nutrients while contributing to a feeling of fullness.

A 1-cup (120-gram) serving of cooked broccoli contains approximately 55 calories and provides 5 grams of fibre.

Non-starchy vegetables are rich in water, fibre, and micronutrients, making them a valuable addition to a weight-loss diet.

Their high fibre content helps slow down digestion and keeps you feeling satisfied for longer.

Additionally, the high water content in these vegetables adds volume to your meals, making them visually appealing and filling without adding many calories.

11. Cottage Cheese: High in Protein, Low in Calories

Cottage cheese is a low-calorie dairy product that is rich in protein and can be a satisfying addition to your meals or snacks.

Half a cup (105 grams) of low-fat cottage cheese contains approximately 81 calories and provides an impressive 14 grams of protein.

Protein is known to promote feelings of fullness and increase satiety, which can aid in weight management.

The combination of protein and calcium in cottage cheese can also support muscle maintenance and bone health.

You can enjoy cottage cheese on its own, as a topping for salads, or as a filling ingredient in recipes like pancakes or smoothies.

POPULAR: Does Sweating Burn Calories?

12. Seaweed: A Low-Calorie Nutrient Boost

Seaweed, such as nori, kelp, and wakame, is a versatile and low-calorie food that can add a unique flavor and texture to your dishes.

One sheet of nori seaweed contains approximately 10 calories.

Although seaweed is not particularly high in protein or fibre, it is a rich source of iodine, which is essential for thyroid function, as well as vitamins A, C, and K, and minerals like calcium and iron.

The high water and fibre content in seaweed can contribute to a sense of fullness, and the umami flavour can enhance the taste of your meals.

Seaweed can be enjoyed in various forms, including sushi rolls, salads, soups, or as a crispy snack.

13. Shirataki Noodles: Low-Calorie Pasta Alternative

Shirataki noodles are translucent noodles made from the konjac yam, and they have gained popularity as a low-calorie and low-carb pasta alternative.

A 3.5-ounce (100-gram) serving of shirataki noodles contains only 6 calories and less than 1 gram of carbohydrates.

These noodles are mainly composed of water and glucomannan fibre, which can help promote feelings of fullness and aid in weight loss.

Shirataki noodles have a unique texture but take on the flavours of the ingredients they are cooked with.

They can be used in various pasta dishes, stir-fries, or noodle soups as a low-calorie substitute for traditional noodles.

14. Fish and Lean Meat: High-Protein Options for Sustained Satisfaction

Including a source of protein in your snacks makes you feel fuller for longer.

Fish and lean meats, such as chicken, turkey, and low-fat cuts of red meat, offer a low-calorie yet protein-packed option for satisfying your hunger.

Fish, in particular, is a nutrient-dense choice.

To further reduce calorie intake, consider opting for lean fish varieties like cod, flounder, halibut, or sole instead of higher-calorie options like salmon, sardines, or mackerel, as advised by registered dietitians.

By incorporating fish and lean meats into your meals, you can enjoy the benefits of their high protein content, which helps keep you feeling fuller for longer.

This sustained satisfaction can aid in managing your appetite and supporting your weight management goals.

Remember to choose cooking methods that keep the calorie content in check, such as grilling, baking, or broiling, without adding excessive fats or oils.

15. Mushrooms: Versatile and Nutritious Low-Calorie Option

Incorporating mushrooms into your diet can be a delightful way to enjoy a high-volume, low-calorie food.

With just 22 calories per 100 grams, mushrooms offer a tasty and nutritious addition to your meals.

Mushrooms are incredibly versatile and can be prepared in various ways to suit your preferences.

Whether you prefer them grilled, added to stews, included in curries, served as a side dish, or even used as the star ingredient in omelettes, mushrooms provide a flavourful and satisfying option.

Beyond their low-calorie content, mushrooms boast several nutritional benefits.

They are a source of essential nutrients such as vitamins, minerals, and antioxidants, making them a valuable addition to a well-rounded diet.

Consider exploring different mushroom varieties, such as cremini, portobello, shiitake, or oyster mushrooms, to add variety to your meals.

Their earthy flavours and meaty textures can enhance the overall taste and satisfaction of your dishes while keeping the calorie count in check.

High Volume Low Calorie Foods: Summary

Incorporating high-volume, low-calorie foods into your diet is an excellent strategy for weight loss and maintaining a healthy lifestyle.

The 15 foods mentioned in this article, including oats, Greek yogurt, soup, berries, and eggs, offer a combination of low calories, high fibre or protein content, and satiating properties.

By including these foods in your meals and snacks, you can feel satisfied while managing your calorie intake effectively.

Enjoy the journey of discovering delicious, filling, and nutritious foods on your path to a healthier you!

Thanks for checking out this article on 15 High Volume Low Calorie Foods That Are Surprisingly Filling.

Keep pushing.

Speak soon.

READ THIS NEXT

Danny Barrett is a personal trainer and body transformation specialist, but most of his clients come for his terrible jokes. Here’s how he’s spent twelve years helping people to burn fat without crazy workouts or restrictive diets.