Imagine if you could eat as much as you wanted without worrying about calories. Well, you can get close! There are plenty of foods that help you feel full without packing on the pounds. These low-calorie, nutrient-rich options can satisfy your hunger and keep your body balanced. In this article, we’ll look at 25 foods that fill you up while keeping your calorie intake low. It’s all about eating smarter, feeling better, and maintaining a healthy lifestyle.
1. Broth-Based Soups
Broth-based soups, especially those packed with vegetables, are a great way to stay full without loading up on calories. A cup of vegetable broth contains just 12 calories! Soups like these fill your stomach due to their high water content, helping you manage hunger. Add fiber-rich veggies to boost satisfaction even more.
“A hearty broth-based soup is the perfect meal for staying full without guilt.”
Try it: Here’s a quick veggie soup recipe for busy days.
2. Carrots
Carrots are naturally sweet and offer about 52 calories per cup. Whether raw, roasted, or added to dishes, they provide a crunchy, filling snack. Carrots are high in fiber, which slows digestion and keeps you feeling satisfied longer.
3. Air-Popped Popcorn
Popcorn, when air-popped, is a whole grain that’s high in fiber but low in calories. A 3-cup serving is just about 90 calories! The fiber content helps you feel full while the volume of popcorn allows you to eat more without consuming many calories.
Snack smarter: Swap your chips for popcorn next time. It’s crunchy and filling without the guilt.
4. Oats
Oats are a go-to breakfast food that keeps you full for hours. Half a cup of dry oats contains around 150 calories, but they expand in your stomach, providing lasting fullness. Oats also contain soluble fiber, which slows digestion and helps manage hunger.
Try it: Overnight oats are a quick, easy way to enjoy a filling breakfast.
5. Lentils
Lentils are rich in protein and fiber while being relatively low in calories. One cup of cooked lentils contains around 230 calories, but it keeps you full for hours. This makes lentils a great option for meals that need to sustain you throughout the day.
6. Grapefruit
At just 52 calories per half, grapefruit is a tangy, low-calorie fruit that helps suppress your appetite. Its high water content and fiber make it an excellent choice for curbing hunger.
7. Oranges
Oranges are another filling fruit, offering about 62 calories per medium orange. With their high fiber content, oranges help control hunger, and their natural sweetness satisfies sugar cravings.
Veggie Power: The Low-Calorie Heroes
Vegetables are the stars when it comes to low-calorie, filling foods. Packed with fiber and water, they keep you full while helping you stick to your calorie goals.
8. Asparagus
With just 27 calories per cup, asparagus is full of fiber and essential vitamins. It’s a versatile veggie that you can steam, roast, or add to salads. Plus, it acts as a natural diuretic, helping reduce bloating.
9. Radishes
Radishes, with just 18 calories per cup, add a spicy crunch to your meals. Their fiber content helps keep hunger at bay, while the low-calorie count makes them a guilt-free snack.
10. Cabbage
Cabbage is a fiber-packed veggie with only 22 calories per cup. It can be used in slaws, soups, or sautés, and it’s excellent for adding bulk to your meals without extra calories.
Explore more: Cabbage has some surprising health benefits!
Fruit for Sweet Cravings
Fruits are naturally sweet, packed with water and fiber, and help control those cravings for processed snacks. These fruits keep you satisfied while offering essential nutrients.
11. Apples
Apples are perfect for a quick, filling snack. A medium apple contains about 95 calories, and it’s rich in fiber, especially in the skin. The fiber content helps slow digestion, keeping you full longer.
12. Watermelon
With its high water content, watermelon is a refreshing choice that fills you up without the calories. One cup of diced watermelon contains only 46 calories. Plus, its natural sweetness can help curb sugar cravings.
Filling Snacks and Staples
Incorporating some of these everyday staples into your diet can keep you satisfied between meals.
13. Greek Yogurt
Greek yogurt is a protein-rich option that’s low in calories. A serving typically contains around 100 calories, with over 10 grams of protein. Its slow-digesting protein helps regulate hunger hormones and keeps you satisfied longer.
Tip: Pair Greek yogurt with chia seeds for an extra fiber boost!
14. Egg Whites
Egg whites offer a low-calorie, high-protein solution. Each egg white contains about 17 calories, but their protein content helps suppress appetite and control cravings.
15. Chia Seeds
Chia seeds are tiny but mighty. A tablespoon contains about 58 calories, but these seeds expand in liquid, forming a gel-like consistency that keeps you full for hours. Add them to smoothies or oatmeal for extra fiber.
Veggies That Replace Higher-Calorie Comfort Foods
Certain vegetables make excellent substitutes for heavier, calorie-dense foods like pasta or rice.
16. Cauliflower
Cauliflower is an amazing low-calorie alternative to carbs like rice or potatoes. A cup of raw cauliflower contains only 25 calories, yet it’s high in fiber, making it incredibly filling.
Try it: Cauliflower rice is an easy swap for regular rice.
17. Zucchini
Zucchini is another versatile vegetable, with only 33 calories per serving. You can spiralize it into noodles or grill it as a side dish.
Stay Full, Stay Healthy
Incorporating these given foods into your diet can help you feel full and satisfied while still managing your weight. They are nutrient-packed, high in fiber, and often contain a lot of water, which is key for fullness. Choosing these low-calorie, high-volume foods allows you to eat larger portions without going overboard on calories.
What to remember? Next time you’re hungry, reach for one of these foods. Your body will thank you!