28 High-Volume, Low-Calorie Foods That Keep You Feeling Full: Fruit, Vegetables, Protein, and Seeds

When it comes to eating for weight management, finding the right balance between satisfying hunger and maintaining a calorie deficit is important for those aiming to lose weight. This has led to the rise in popularity of high-volume, low-calorie foods. Let’s discuss how effective these foods are in aiding weight loss and promoting well-being. 

What does high-volume, low calorie mean?

High-volume, low-calorie foods are exactly what they sound like - foods that provide a large portion size relative to their calorie content. These foods tend to have a low energy density, meaning they contain fewer calories per gram of food. In other words, these foods can fill you up without consuming a lot of calories. This is often achieved through a combination of factors such as high water, fiber, or air content, as well as low fat content.

High volume, low calorie foods take up more space in your stomach and increase satiety, or a feeling of fullness. Filling up on these types of foods can lead to eating less calories overall.

Examples of high volume, low calorie foods include fruits, non-starchy vegetables, certain whole grains, and lean proteins.

Are high volume foods actually good for weight loss?

High-volume, low-calorie foods can be beneficial for weight loss and/or weight management. This is because of their ability to fill you up with fewer calories. By incorporating these foods into your eating plan, you can increase the overall volume of your meals, which can help stave off hunger and prevent overeating. Additionally, many high-volume foods are nutrient-dense, meaning they are packed with essential vitamins, minerals, and other nutrients that are important for overall health.

It’s important to remember that everyone is different, and there is no “one-size-fits-all” plan when it comes to nutrition. Working with a registered dietitian is an important step in achieving and maintaining a healthy weight, especially if you have a chronic condition such as diabetes or heart disease. Speak with your medical team about which of the following foods fit into your eating plan.

28 high-volume foods that will fill you up

Fruits

Just because fruits contain sugar, it does not mean they need to be avoided! These fruits can help keep you feeling full, and they’re also packed with vitamins and minerals to help support your overall health.

1. Watermelon

Due to its high water content, watermelon is both hydrating and refreshing. It’s also packed with vitamins A, B6, and C and antioxidants to support overall health. 

2. Strawberries

Did you know that strawberries contain more vitamin C per serving than an orange? They are also high in fiber, manganese, and antioxidants.

3. Oranges

Not to be outdone by strawberries, oranges are also a great source of vitamin C. One orange also provides about 3 grams of fiber!

4. Apples

Maybe an apple a day really does keep the doctor away! These common fruits are high in fiber and an antioxidant called quercetin, which research suggests may help support a healthy heart.

5. Grapefruit

Tangy and refreshing, grapefruit is an excellent source of vitamin C with one grapefruit providing 100% of your daily requirement. Unlike most citrus fruits, grapefruit also has a high level of vitamin A.

6. Blackberries

Blackberries are another excellent source of vitamin C, as well as vitamin K, which can support heart and bone health. Similarly to many dark red and purple fruits, blackberries are packed with antioxidants which can help fight inflammation and support heart and immune health.

Vegetables

Packed with essential vitamins, minerals, and fiber, vegetables offer tons of health benefits while helping you stay within your calorie goals.

7. Cucumbers

Fun fact: cucumbers are made up of 95% water which is why they can help fill you up without a lot of calories. They are also a good source of vitamins K and C. 

8. Tomatoes

Wait, aren’t tomatoes vegetables? Actually they’re both. Tomatoes contain nutrients like fiber, potassium, and antioxidants. In particular, they are a source of lycopene which may support heart health.

9. Spinach

If you’ve ever cooked an entire container of raw spinach down to a small handful, you can get an idea of the volume of spinach. Raw spinach is low in calories and makes a great base for salads. It also contains iron and folate.

10. Mushrooms

Mushrooms are a low calorie food that can add robust flavor to your meals. They contain selenium, potassium, and B vitamins.

11. Zucchini

Versatile and low in calories, zucchini has a high water content and is rich in fiber, potassium, and vitamins A and C. It’s a great addition to soups, salads, and stir-fries. 

12. Broccoli

Broccoli is rich in fiber, folate, and vitamins C and K. It has been shown to provide a variety of potential health benefits, including improved heart and bone health, as well as immune system support. 

13. Cauliflower

Similar to broccoli, cauliflower is a low calorie, nutrient-dense food. It can also be used as a lower calorie substitute for starches like rice and flour (cauliflower pizza, anyone?).

14. Bell Peppers

Fruits aren’t the only source of vitamin C. Red, green, and yellow bell peppers are packed with fiber and vitamin C. They’ve been researched for their brain, bone, and gut health benefits.

15. Kale

Kale is sometimes referred to as a “superfood” because it provides maximum nutritional benefits for minimal calories. This leafy green is packed with vitamins A, C, and K, as well as folate and fiber.

16. Carrots

Crunchy and satisfying, carrots are an excellent source of fiber, potassium, and beta-carotene, an antioxidant that supports eye health.

17. Romaine Lettuce

Lettuce has a high water content and is low in calories. It’s a common myth that lettuce doesn’t provide many nutrients, but it’s actually a source of folate and vitamin K. 

18. Cabbage

Like lettuce, cabbage is low in calories. All types of cabbage contain vitamin C and fiber. Red cabbage also contains substances called anthocyanins, which give it a red color. Anthocyanins may help support heart health.

19. Asparagus

Asparagus is a great source of fiber, vitamin K, and folate. It’s delicious, versatile, and is excellent as a side dish with any meal.

20. Radishes

Radishes can give your meals a satisfying crunch without adding too many calories. Try using them in salads or as an alternative to chips. 

21. Celery

Another crunchy option, celery is low in calories and high in water content and fiber, making it a great choice for snacking.

22. Green Beans

Green beans are a versatile vegetable that can help add volume to your meals. They are rich in fiber and vitamins C and A.

Protein Sources

In addition to the fruits and vegetables listed above, incorporating lean protein sources into your eating plan can further enhance feelings of fullness and satiety. The options below help maintain the balance between volume, calories, and nutrients while helping to keep you satisfied. 

23. Fish

Lean fish like cod or flounder are a good lower calorie protein option. Fatty fish are going to provide more omega-3 fatty acids, but lean fish do still contain some omega-3s.

24. Cottage Cheese

High in protein and low in calories, cottage cheese is a satisfying snack or meal option. It also contains calcium which helps support bone health.

25. Eggs

Eggs are a nutrient-dense food that are rich in protein and relatively low in calories. If you are looking to increase the volume of your meal without adding calories, you can also opt for egg whites.

26. Greek Yogurt

Rich in protein and calcium, low fat Greek yogurt can keep you feeling full and satisfied between meals. It’s also a source of gut-healthy probiotics and bone-supporting calcium.

Seeds and Legumes

Seeds and legumes are another category of high-volume, low-calorie foods that can be valuable additions to your eating plan. These plant-based sources of protein and fiber can help keep you feeling full while providing a wide range of nutrients. 

27. Chia Seeds

Chia seeds are packed with fiber and can absorb up to 10 times their weight in water, which adds to their ability to keep you feeling full and satisfied. They are also a good source of omega 3 fatty acids, protein, calcium, phosphorus, and zinc.

28. Legumes (such as lentils, chickpeas, and black beans)

Because of their protein and fiber content, legumes such as beans, peas, and lentils can be incredibly filling. 

Whether you’re trying to lose weight or maintain a healthy weight, this list of nutrient-packed, high volume, low calorie foods has you covered!