Eat Well

28 High-Volume, Low-Calorie Foods That Will Fill You Up: Fruit, Vegetables, Protein, and Seeds

Author:

Author:

Author:

Araminta David, RN, BSN

Published:

Published:

Published:

July 1, 2024

Medical review:

Medical review:

Medical review:

Stephanie Brown, MS, RD, LD

28 High-Volume, Low-Calorie Foods for Fat Loss
28 High-Volume, Low-Calorie Foods for Fat Loss
28 High-Volume, Low-Calorie Foods for Fat Loss
28 High-Volume, Low-Calorie Foods for Fat Loss

Eating in a calorie deficit is not just about taking your usual meals and cutting them in half. Instead, you need to make swaps in order to manage your hunger. High volume, low calorie foods can help fill those gaps to keep you full with less calories. Need some ideas? We have a list of 28 foods to add to your diet!

What does high-volume, low calorie mean? 

High volume, low calorie foods are foods that can fill you up without a lot of calories. The volume in these foods comes from a high water, fiber, or air content. This provides you with much less calories per serving compared to foods with higher calorie density.

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, vegetables, and whole grains. They are also nutrient dense which is good for your overall health.

Are high volume foods actually good for weight loss? 

High volume, low calorie foods may help you lose weight and maintain a healthy weight. This is because they can help reduce hunger by filling your stomach up with fewer calories. Instead of just focusing on eating less food overall, choosing high volume foods that are low in calories can keep you from feeling deprived.

Let’s take snacks for example. If you’re eating a calorie dense snack like potato chips and ranch dip, you could eat half of your usual portion to cut back on calories. But that will probably leave you feeling unsatisfied. Instead, you could swap the snack for high volume, low calorie foods like air popped popcorn and orange slices and be able to enjoy a larger volume for less calories.

This is how including high volume, low calorie foods as part of your balanced diet can support a healthy body weight.

21 high-volume foods that will fill you up

Fruits

No need to fear fruits if you’re trying to lose weight! These fruits can help fill you up and they pack a nutrient punch to help support your overall health.

1. Watermelon

The high water content of watermelon makes it hydrating and filling. It’s also packed with vitamins like A, B6, and C and health-supporting antioxidants.

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, especially in the skin and they contain an antioxidant called quercetin. Research suggests that quercetin may help support a healthy heart.

5. Grapefruit

Grapefruit is a great fruit! It’s 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 good source of vitamin C. They also contain vitamin K which can support heart and bone health. Blackberries are packed with antioxidants (like many dark red and purple fruits are) which can support a healthy inflammation response in the body.

Vegetables

If you’re not a fan of vegetables, it’s time to open your mind to the possibilities. These veggies can complement your meals with volume so you can eat less calories while also getting plenty of nutrients.

7. Cucumbers

Fun fact: cucumbers are made up of 95% water which is why they can fill you up without a lot of calories. Research also suggests that they may have anti-aging benefits.

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 very low in calories per serving 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 flavors to your meals. They contain selenium, potassium, and B vitamins.

11. Zucchini

Similar to cucumbers, zucchini is high in water and fiber and low in calories, which makes it great for weight loss. It also provides vitamins A and C, and potassium.

12. Broccoli

Broccoli is rich in vitamins and minerals and has been shown to provide a variety of potential health benefits. These benefits include heart health, immune system support, and bone health. It’s also a source of sulfur in the diet which may have anti-inflammatory properties.

13. Cauliflower

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

14. Bell Peppers

Fruits aren’t the only source of vitamin C. Bell peppers (especially red bell peppers) are packed with vitamin C and also provide vitamin A. They’ve been researched for their brain, bone, and gut health benefits.

H3: 15. Kale

Kale is sometimes referred to as a “superfood” because it provides maximum nutritional benefits for minimal calories. These leafy greens are packed with nutrients and are great for your overall health.

H3: 16. Carrots

Carrots contain vitamin A in the form of beta-carotene. This can help support eye health.

17. Lettuce

Lettuce has a very high water content and very low calories. Many people think that lettuce doesn’t give you any nutrients, but it’s actually a source of folate and vitamin K

18. Cabbage

Like lettuce, cabbage is low in calories because of its water content. 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 and vitamins. It may help support gut and cardiovascular health. It’s also delicious and is excellent as a roasted side dish to any meal.

20. Radishes

Radishes can give your meals a satisfying crunch without adding too many calories. Try using them in salads or to dip instead of chips.

21. Celery

Celery has a high water content, but very low calories. It also contains fiber that can help fill you up.

22. Green Beans

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

Protein Sources

Animal protein sources are typically not what you’d think of when considering high volume, low calorie foods. This is because many also contain fat which adds calories. But these options balance volume, calories, and nutrients while also providing protein to keep you fuller for longer!

23. Fish (particularly lean fish like cod or flounder)

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

Low fat cottage cheese is often thought of as a “diet food”, but it truly can help fill you up while also providing protein. It also contains calcium which can support bone health.

25. Eggs

Eggs are called incredible for a reason! They are packed with nutrients and are relatively low in calories.

26. Greek Yogurt

Low fat greek yogurt can provide plenty of protein with less calories. It’s also a source of gut-healthy probiotics and bone-supporting calcium.

Seeds and Legumes

The fiber in seeds and legumes can help slow down the movement of food through your digestive system and keep you feeling full for longer.

27. Chia Seeds

These “superfoods” are packed with fiber! Chia seeds can absorb up to 10 times their weight in water which adds to their ability to keep you feeling full and satisfied.

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

Legumes provide fiber and are a plant-based source of protein to help fill you up.

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

Eating in a calorie deficit is not just about taking your usual meals and cutting them in half. Instead, you need to make swaps in order to manage your hunger. High volume, low calorie foods can help fill those gaps to keep you full with less calories. Need some ideas? We have a list of 28 foods to add to your diet!

What does high-volume, low calorie mean? 

High volume, low calorie foods are foods that can fill you up without a lot of calories. The volume in these foods comes from a high water, fiber, or air content. This provides you with much less calories per serving compared to foods with higher calorie density.

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, vegetables, and whole grains. They are also nutrient dense which is good for your overall health.

Are high volume foods actually good for weight loss? 

High volume, low calorie foods may help you lose weight and maintain a healthy weight. This is because they can help reduce hunger by filling your stomach up with fewer calories. Instead of just focusing on eating less food overall, choosing high volume foods that are low in calories can keep you from feeling deprived.

Let’s take snacks for example. If you’re eating a calorie dense snack like potato chips and ranch dip, you could eat half of your usual portion to cut back on calories. But that will probably leave you feeling unsatisfied. Instead, you could swap the snack for high volume, low calorie foods like air popped popcorn and orange slices and be able to enjoy a larger volume for less calories.

This is how including high volume, low calorie foods as part of your balanced diet can support a healthy body weight.

21 high-volume foods that will fill you up

Fruits

No need to fear fruits if you’re trying to lose weight! These fruits can help fill you up and they pack a nutrient punch to help support your overall health.

1. Watermelon

The high water content of watermelon makes it hydrating and filling. It’s also packed with vitamins like A, B6, and C and health-supporting antioxidants.

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, especially in the skin and they contain an antioxidant called quercetin. Research suggests that quercetin may help support a healthy heart.

5. Grapefruit

Grapefruit is a great fruit! It’s 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 good source of vitamin C. They also contain vitamin K which can support heart and bone health. Blackberries are packed with antioxidants (like many dark red and purple fruits are) which can support a healthy inflammation response in the body.

Vegetables

If you’re not a fan of vegetables, it’s time to open your mind to the possibilities. These veggies can complement your meals with volume so you can eat less calories while also getting plenty of nutrients.

7. Cucumbers

Fun fact: cucumbers are made up of 95% water which is why they can fill you up without a lot of calories. Research also suggests that they may have anti-aging benefits.

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 very low in calories per serving 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 flavors to your meals. They contain selenium, potassium, and B vitamins.

11. Zucchini

Similar to cucumbers, zucchini is high in water and fiber and low in calories, which makes it great for weight loss. It also provides vitamins A and C, and potassium.

12. Broccoli

Broccoli is rich in vitamins and minerals and has been shown to provide a variety of potential health benefits. These benefits include heart health, immune system support, and bone health. It’s also a source of sulfur in the diet which may have anti-inflammatory properties.

13. Cauliflower

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

14. Bell Peppers

Fruits aren’t the only source of vitamin C. Bell peppers (especially red bell peppers) are packed with vitamin C and also provide vitamin A. They’ve been researched for their brain, bone, and gut health benefits.

H3: 15. Kale

Kale is sometimes referred to as a “superfood” because it provides maximum nutritional benefits for minimal calories. These leafy greens are packed with nutrients and are great for your overall health.

H3: 16. Carrots

Carrots contain vitamin A in the form of beta-carotene. This can help support eye health.

17. Lettuce

Lettuce has a very high water content and very low calories. Many people think that lettuce doesn’t give you any nutrients, but it’s actually a source of folate and vitamin K

18. Cabbage

Like lettuce, cabbage is low in calories because of its water content. 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 and vitamins. It may help support gut and cardiovascular health. It’s also delicious and is excellent as a roasted side dish to any meal.

20. Radishes

Radishes can give your meals a satisfying crunch without adding too many calories. Try using them in salads or to dip instead of chips.

21. Celery

Celery has a high water content, but very low calories. It also contains fiber that can help fill you up.

22. Green Beans

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

Protein Sources

Animal protein sources are typically not what you’d think of when considering high volume, low calorie foods. This is because many also contain fat which adds calories. But these options balance volume, calories, and nutrients while also providing protein to keep you fuller for longer!

23. Fish (particularly lean fish like cod or flounder)

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

Low fat cottage cheese is often thought of as a “diet food”, but it truly can help fill you up while also providing protein. It also contains calcium which can support bone health.

25. Eggs

Eggs are called incredible for a reason! They are packed with nutrients and are relatively low in calories.

26. Greek Yogurt

Low fat greek yogurt can provide plenty of protein with less calories. It’s also a source of gut-healthy probiotics and bone-supporting calcium.

Seeds and Legumes

The fiber in seeds and legumes can help slow down the movement of food through your digestive system and keep you feeling full for longer.

27. Chia Seeds

These “superfoods” are packed with fiber! Chia seeds can absorb up to 10 times their weight in water which adds to their ability to keep you feeling full and satisfied.

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

Legumes provide fiber and are a plant-based source of protein to help fill you up.

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

Eating in a calorie deficit is not just about taking your usual meals and cutting them in half. Instead, you need to make swaps in order to manage your hunger. High volume, low calorie foods can help fill those gaps to keep you full with less calories. Need some ideas? We have a list of 28 foods to add to your diet!

What does high-volume, low calorie mean? 

High volume, low calorie foods are foods that can fill you up without a lot of calories. The volume in these foods comes from a high water, fiber, or air content. This provides you with much less calories per serving compared to foods with higher calorie density.

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, vegetables, and whole grains. They are also nutrient dense which is good for your overall health.

Are high volume foods actually good for weight loss? 

High volume, low calorie foods may help you lose weight and maintain a healthy weight. This is because they can help reduce hunger by filling your stomach up with fewer calories. Instead of just focusing on eating less food overall, choosing high volume foods that are low in calories can keep you from feeling deprived.

Let’s take snacks for example. If you’re eating a calorie dense snack like potato chips and ranch dip, you could eat half of your usual portion to cut back on calories. But that will probably leave you feeling unsatisfied. Instead, you could swap the snack for high volume, low calorie foods like air popped popcorn and orange slices and be able to enjoy a larger volume for less calories.

This is how including high volume, low calorie foods as part of your balanced diet can support a healthy body weight.

21 high-volume foods that will fill you up

Fruits

No need to fear fruits if you’re trying to lose weight! These fruits can help fill you up and they pack a nutrient punch to help support your overall health.

1. Watermelon

The high water content of watermelon makes it hydrating and filling. It’s also packed with vitamins like A, B6, and C and health-supporting antioxidants.

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, especially in the skin and they contain an antioxidant called quercetin. Research suggests that quercetin may help support a healthy heart.

5. Grapefruit

Grapefruit is a great fruit! It’s 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 good source of vitamin C. They also contain vitamin K which can support heart and bone health. Blackberries are packed with antioxidants (like many dark red and purple fruits are) which can support a healthy inflammation response in the body.

Vegetables

If you’re not a fan of vegetables, it’s time to open your mind to the possibilities. These veggies can complement your meals with volume so you can eat less calories while also getting plenty of nutrients.

7. Cucumbers

Fun fact: cucumbers are made up of 95% water which is why they can fill you up without a lot of calories. Research also suggests that they may have anti-aging benefits.

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 very low in calories per serving 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 flavors to your meals. They contain selenium, potassium, and B vitamins.

11. Zucchini

Similar to cucumbers, zucchini is high in water and fiber and low in calories, which makes it great for weight loss. It also provides vitamins A and C, and potassium.

12. Broccoli

Broccoli is rich in vitamins and minerals and has been shown to provide a variety of potential health benefits. These benefits include heart health, immune system support, and bone health. It’s also a source of sulfur in the diet which may have anti-inflammatory properties.

13. Cauliflower

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

14. Bell Peppers

Fruits aren’t the only source of vitamin C. Bell peppers (especially red bell peppers) are packed with vitamin C and also provide vitamin A. They’ve been researched for their brain, bone, and gut health benefits.

H3: 15. Kale

Kale is sometimes referred to as a “superfood” because it provides maximum nutritional benefits for minimal calories. These leafy greens are packed with nutrients and are great for your overall health.

H3: 16. Carrots

Carrots contain vitamin A in the form of beta-carotene. This can help support eye health.

17. Lettuce

Lettuce has a very high water content and very low calories. Many people think that lettuce doesn’t give you any nutrients, but it’s actually a source of folate and vitamin K

18. Cabbage

Like lettuce, cabbage is low in calories because of its water content. 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 and vitamins. It may help support gut and cardiovascular health. It’s also delicious and is excellent as a roasted side dish to any meal.

20. Radishes

Radishes can give your meals a satisfying crunch without adding too many calories. Try using them in salads or to dip instead of chips.

21. Celery

Celery has a high water content, but very low calories. It also contains fiber that can help fill you up.

22. Green Beans

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

Protein Sources

Animal protein sources are typically not what you’d think of when considering high volume, low calorie foods. This is because many also contain fat which adds calories. But these options balance volume, calories, and nutrients while also providing protein to keep you fuller for longer!

23. Fish (particularly lean fish like cod or flounder)

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

Low fat cottage cheese is often thought of as a “diet food”, but it truly can help fill you up while also providing protein. It also contains calcium which can support bone health.

25. Eggs

Eggs are called incredible for a reason! They are packed with nutrients and are relatively low in calories.

26. Greek Yogurt

Low fat greek yogurt can provide plenty of protein with less calories. It’s also a source of gut-healthy probiotics and bone-supporting calcium.

Seeds and Legumes

The fiber in seeds and legumes can help slow down the movement of food through your digestive system and keep you feeling full for longer.

27. Chia Seeds

These “superfoods” are packed with fiber! Chia seeds can absorb up to 10 times their weight in water which adds to their ability to keep you feeling full and satisfied.

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

Legumes provide fiber and are a plant-based source of protein to help fill you up.

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

Eating in a calorie deficit is not just about taking your usual meals and cutting them in half. Instead, you need to make swaps in order to manage your hunger. High volume, low calorie foods can help fill those gaps to keep you full with less calories. Need some ideas? We have a list of 28 foods to add to your diet!

What does high-volume, low calorie mean? 

High volume, low calorie foods are foods that can fill you up without a lot of calories. The volume in these foods comes from a high water, fiber, or air content. This provides you with much less calories per serving compared to foods with higher calorie density.

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, vegetables, and whole grains. They are also nutrient dense which is good for your overall health.

Are high volume foods actually good for weight loss? 

High volume, low calorie foods may help you lose weight and maintain a healthy weight. This is because they can help reduce hunger by filling your stomach up with fewer calories. Instead of just focusing on eating less food overall, choosing high volume foods that are low in calories can keep you from feeling deprived.

Let’s take snacks for example. If you’re eating a calorie dense snack like potato chips and ranch dip, you could eat half of your usual portion to cut back on calories. But that will probably leave you feeling unsatisfied. Instead, you could swap the snack for high volume, low calorie foods like air popped popcorn and orange slices and be able to enjoy a larger volume for less calories.

This is how including high volume, low calorie foods as part of your balanced diet can support a healthy body weight.

21 high-volume foods that will fill you up

Fruits

No need to fear fruits if you’re trying to lose weight! These fruits can help fill you up and they pack a nutrient punch to help support your overall health.

1. Watermelon

The high water content of watermelon makes it hydrating and filling. It’s also packed with vitamins like A, B6, and C and health-supporting antioxidants.

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, especially in the skin and they contain an antioxidant called quercetin. Research suggests that quercetin may help support a healthy heart.

5. Grapefruit

Grapefruit is a great fruit! It’s 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 good source of vitamin C. They also contain vitamin K which can support heart and bone health. Blackberries are packed with antioxidants (like many dark red and purple fruits are) which can support a healthy inflammation response in the body.

Vegetables

If you’re not a fan of vegetables, it’s time to open your mind to the possibilities. These veggies can complement your meals with volume so you can eat less calories while also getting plenty of nutrients.

7. Cucumbers

Fun fact: cucumbers are made up of 95% water which is why they can fill you up without a lot of calories. Research also suggests that they may have anti-aging benefits.

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 very low in calories per serving 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 flavors to your meals. They contain selenium, potassium, and B vitamins.

11. Zucchini

Similar to cucumbers, zucchini is high in water and fiber and low in calories, which makes it great for weight loss. It also provides vitamins A and C, and potassium.

12. Broccoli

Broccoli is rich in vitamins and minerals and has been shown to provide a variety of potential health benefits. These benefits include heart health, immune system support, and bone health. It’s also a source of sulfur in the diet which may have anti-inflammatory properties.

13. Cauliflower

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

14. Bell Peppers

Fruits aren’t the only source of vitamin C. Bell peppers (especially red bell peppers) are packed with vitamin C and also provide vitamin A. They’ve been researched for their brain, bone, and gut health benefits.

H3: 15. Kale

Kale is sometimes referred to as a “superfood” because it provides maximum nutritional benefits for minimal calories. These leafy greens are packed with nutrients and are great for your overall health.

H3: 16. Carrots

Carrots contain vitamin A in the form of beta-carotene. This can help support eye health.

17. Lettuce

Lettuce has a very high water content and very low calories. Many people think that lettuce doesn’t give you any nutrients, but it’s actually a source of folate and vitamin K

18. Cabbage

Like lettuce, cabbage is low in calories because of its water content. 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 and vitamins. It may help support gut and cardiovascular health. It’s also delicious and is excellent as a roasted side dish to any meal.

20. Radishes

Radishes can give your meals a satisfying crunch without adding too many calories. Try using them in salads or to dip instead of chips.

21. Celery

Celery has a high water content, but very low calories. It also contains fiber that can help fill you up.

22. Green Beans

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

Protein Sources

Animal protein sources are typically not what you’d think of when considering high volume, low calorie foods. This is because many also contain fat which adds calories. But these options balance volume, calories, and nutrients while also providing protein to keep you fuller for longer!

23. Fish (particularly lean fish like cod or flounder)

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

Low fat cottage cheese is often thought of as a “diet food”, but it truly can help fill you up while also providing protein. It also contains calcium which can support bone health.

25. Eggs

Eggs are called incredible for a reason! They are packed with nutrients and are relatively low in calories.

26. Greek Yogurt

Low fat greek yogurt can provide plenty of protein with less calories. It’s also a source of gut-healthy probiotics and bone-supporting calcium.

Seeds and Legumes

The fiber in seeds and legumes can help slow down the movement of food through your digestive system and keep you feeling full for longer.

27. Chia Seeds

These “superfoods” are packed with fiber! Chia seeds can absorb up to 10 times their weight in water which adds to their ability to keep you feeling full and satisfied.

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

Legumes provide fiber and are a plant-based source of protein to help fill you up.

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

Eating in a calorie deficit is not just about taking your usual meals and cutting them in half. Instead, you need to make swaps in order to manage your hunger. High volume, low calorie foods can help fill those gaps to keep you full with less calories. Need some ideas? We have a list of 28 foods to add to your diet!

What does high-volume, low calorie mean? 

High volume, low calorie foods are foods that can fill you up without a lot of calories. The volume in these foods comes from a high water, fiber, or air content. This provides you with much less calories per serving compared to foods with higher calorie density.

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, vegetables, and whole grains. They are also nutrient dense which is good for your overall health.

Are high volume foods actually good for weight loss? 

High volume, low calorie foods may help you lose weight and maintain a healthy weight. This is because they can help reduce hunger by filling your stomach up with fewer calories. Instead of just focusing on eating less food overall, choosing high volume foods that are low in calories can keep you from feeling deprived.

Let’s take snacks for example. If you’re eating a calorie dense snack like potato chips and ranch dip, you could eat half of your usual portion to cut back on calories. But that will probably leave you feeling unsatisfied. Instead, you could swap the snack for high volume, low calorie foods like air popped popcorn and orange slices and be able to enjoy a larger volume for less calories.

This is how including high volume, low calorie foods as part of your balanced diet can support a healthy body weight.

21 high-volume foods that will fill you up

Fruits

No need to fear fruits if you’re trying to lose weight! These fruits can help fill you up and they pack a nutrient punch to help support your overall health.

1. Watermelon

The high water content of watermelon makes it hydrating and filling. It’s also packed with vitamins like A, B6, and C and health-supporting antioxidants.

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, especially in the skin and they contain an antioxidant called quercetin. Research suggests that quercetin may help support a healthy heart.

5. Grapefruit

Grapefruit is a great fruit! It’s 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 good source of vitamin C. They also contain vitamin K which can support heart and bone health. Blackberries are packed with antioxidants (like many dark red and purple fruits are) which can support a healthy inflammation response in the body.

Vegetables

If you’re not a fan of vegetables, it’s time to open your mind to the possibilities. These veggies can complement your meals with volume so you can eat less calories while also getting plenty of nutrients.

7. Cucumbers

Fun fact: cucumbers are made up of 95% water which is why they can fill you up without a lot of calories. Research also suggests that they may have anti-aging benefits.

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 very low in calories per serving 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 flavors to your meals. They contain selenium, potassium, and B vitamins.

11. Zucchini

Similar to cucumbers, zucchini is high in water and fiber and low in calories, which makes it great for weight loss. It also provides vitamins A and C, and potassium.

12. Broccoli

Broccoli is rich in vitamins and minerals and has been shown to provide a variety of potential health benefits. These benefits include heart health, immune system support, and bone health. It’s also a source of sulfur in the diet which may have anti-inflammatory properties.

13. Cauliflower

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

14. Bell Peppers

Fruits aren’t the only source of vitamin C. Bell peppers (especially red bell peppers) are packed with vitamin C and also provide vitamin A. They’ve been researched for their brain, bone, and gut health benefits.

H3: 15. Kale

Kale is sometimes referred to as a “superfood” because it provides maximum nutritional benefits for minimal calories. These leafy greens are packed with nutrients and are great for your overall health.

H3: 16. Carrots

Carrots contain vitamin A in the form of beta-carotene. This can help support eye health.

17. Lettuce

Lettuce has a very high water content and very low calories. Many people think that lettuce doesn’t give you any nutrients, but it’s actually a source of folate and vitamin K

18. Cabbage

Like lettuce, cabbage is low in calories because of its water content. 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 and vitamins. It may help support gut and cardiovascular health. It’s also delicious and is excellent as a roasted side dish to any meal.

20. Radishes

Radishes can give your meals a satisfying crunch without adding too many calories. Try using them in salads or to dip instead of chips.

21. Celery

Celery has a high water content, but very low calories. It also contains fiber that can help fill you up.

22. Green Beans

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

Protein Sources

Animal protein sources are typically not what you’d think of when considering high volume, low calorie foods. This is because many also contain fat which adds calories. But these options balance volume, calories, and nutrients while also providing protein to keep you fuller for longer!

23. Fish (particularly lean fish like cod or flounder)

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

Low fat cottage cheese is often thought of as a “diet food”, but it truly can help fill you up while also providing protein. It also contains calcium which can support bone health.

25. Eggs

Eggs are called incredible for a reason! They are packed with nutrients and are relatively low in calories.

26. Greek Yogurt

Low fat greek yogurt can provide plenty of protein with less calories. It’s also a source of gut-healthy probiotics and bone-supporting calcium.

Seeds and Legumes

The fiber in seeds and legumes can help slow down the movement of food through your digestive system and keep you feeling full for longer.

27. Chia Seeds

These “superfoods” are packed with fiber! Chia seeds can absorb up to 10 times their weight in water which adds to their ability to keep you feeling full and satisfied.

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

Legumes provide fiber and are a plant-based source of protein to help fill you up.

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

Discover 28 high-volume, low-calorie foods that can help you lose fat effectively. This guide provides nutritional insights and benefits of each food, ideal for those aiming to satisfy hunger without consuming too many calories. Perfect for diet plans and healthy eating

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