Counting calories has long been a popular tool for weight loss. And if you are counting calories as a method to lose weight, the quality and content of the food you’re eating is more important than ever for you to be successful. And finding a handful of low-calorie, filling foods to add to your diet is key. “Filling up on lower-calorie, yet satisfying foods is the perfect way to reach, and sustain, your weight loss goals,” says Cory Ruth, MS, RDN, registered dietitian nutritionist, women’s health expert, and CEO of The Women’s Dietitian. “These foods are high in fiber, antioxidants, and anti-inflammatories, which means their nutrients keep your health in tip-top shape and help you feel fuller in between meals.” So what exactly is a calorie? “A ‘calorie’ is a measure of energy, and food provides those calories, or energy, we need to fuel our body to stay alive,” says Hannah Kalet, MBA, RD, registered dietitian and supervisor at Pollock Communications. “The amount of calories in food doesn’t necessarily dictate how filling or satisfying a food is, which is why it’s important to consider the overall nutrient profile, and potential health benefits, of a food versus calories alone.” The key to finding low-calorie foods that will fill you up? Foods high in fiber and protein. “Protein provides a high level of satiety on low calories, while fiber does the same about satiety without calories,” says Jonathan Valdez, RDN, registered dietitian nutritionist and a spokesperson for the New York State Academy of Nutrition and Dietetics. “Protein is also in the mix because while losing weight, a higher protein diet retains your lean body mass.” You should also look for foods that are high in water content. “Look for foods that are high in water content (like fruits and vegetables), plus fiber and lean or plant-based protein if seeking foods with staying power,” says Beth Stark, RDN, LDN, registered dietitian nutritionist and nutrition communications consultant based in Pennsylvania. “Water-rich foods naturally make you feel fuller because they are high in volume (think grapes vs. raisins) and typically low in calories. Fiber and protein help to slow digestion giving you that feeling of fullness for longer after eating.”
Best low-calorie filling foods
If you’re looking to add low-calorie, filling foods to your diet, here are 33 of the best, according to dietitians.
1. Grape tomatoes
“Grape tomatoes are delicious, crunchy, and easily portable, which makes them the perfect addition to your lunch,” says Ruth. “They’re also high in lycopene. A natural compound that has been shown to protect against certain types of cancer.”
2. Salsa
“Salsa is made with nutrient-packed tomatoes, one serving of two tablespoons of salsa is only 10 calories,” says Keri Gans, MS, RDN, CDN, registered dietitian nutritionist in New York City. “It is a great add-on to many dishes, i.e. broiled fish, to add extra flavor or alone as a snack with whole-grain chips or raw veggies.”
3. Low-fat mozzarella cheese sticks
“Low-fat mozzarella cheese sticks provide calcium, protein, and some fat to keep you full,” says Antonette Hardie, MS, RDN, LD, a registered dietician at The Ohio State University Wexner Medical Center.
4. Tea (black, green, white, and oolong)
“Tea is rich in flavonoids, and research has shown regular consumption of true teas such as black, green, white, oolong and dark, contributes to improved heart and cognitive health, immune function, and perhaps risk reduction of certain cancers,” says Kalet. “Also, dehydration can lead to feelings of fatigue, not to mention interfere with hunger and fullness cues and consuming a calorie-free superfood beverage such as tea, can help to combat dehydration while also providing additional health benefits.”
5. Popcorn
“As a source of whole grains and fiber, popcorn is a lower-calorie snack food that also promotes appetite control. A generous serving of three cups of popped popcorn supplies about 3.5 grams of fiber and around just 90 calories,” says Stark. “Whether you’re popping it yourself or choosing the ready-to-eat variety, be mindful of added oils, fat, sugar and salt to make the best choice.” Adds Ruth, “Okay, okay, so maybe skip the three pounds of melted butter on this one…but adding a drizzle of olive oil and a sprinkle of salt can add a ton of flavor to this high fiber snack. Popcorn is also high in energizing B vitamins!”
6. Non-fat, plain Greek yogurt
“The high protein and low-calorie content of Greek yogurt make it a great choice for keeping you full for long periods,” says Valdez. “one container of non-fat Greek yogurt provides only 100 calories, 17 grams of protein, probiotics, and a good source of calcium.” Adds Ruth, “I like to use it in place of sour cream for taco night!”
7. Cottage cheese
“Cottage cheese is high in protein, and is a good substitution for Greek yogurt if you’re not a fan of Greek yogurt’s texture,” says Hardie.
8. Hard-boiled eggs
“Eggs are a nutritious food low in calories while being packed with vitamins and minerals like A, D, selenium, iodine, & B12,” says Valdez. “One large egg only has about 70 calories with a whopping 6 grams of protein.” Adds Ruth, “Hard-boiled eggs are the perfect protein-rich portable breakfast or snack, and they’re great on salads and in wraps. Sprinkle with a little Everything But the Bagel seasoning, and I promise you won’t regret it.”
9. Oatmeal
“Oatmeal is a nutritious pick at breakfast as it provides many vitamins and minerals while being a perfect foundation to add fruits and healthy nuts,” says Valdez. “Just 1 cup provides 158 calories, 4 grams of fiber, and 6 grams of protein.”
10. Apples
“Apples have a good source of fiber in the skin that helps keep you satisfied until your next meal,” says Hardie. “Adding a small amount of peanut butter or hummus will pack more protein and flavor.”
11. Watermelon
“A 2-cup serving of watermelon contains only 80 calories, provides 25% of your daily value of vitamin C, and contains vitamins and minerals like vitamin A, vitamin B6, potassium, magnesium, thiamine, and phosphorus,” says Kalet. “Not to mention it is also higher in lycopene (an antioxidant) than any other fresh fruit or vegetable and, as its name suggests, water. Watermelon is 92% water, making it a delicious way to stay hydrated.”
12. Canned salmon
“A 3-ounce serving is only 140 calories and is packed with 20 grams of muscle-building protein and over 1000 mg of heart-healthy omega3 fatty acids,” says Gans (she likes Wild Alaskan Canned Salmon). “The bonus—wild Alaskan seafood is 100% sustainable.”
13. Kale chips
“Kale is absolutely loaded with nutritious goodies like fiber, calcium, and vitamin C,” says Ruth. “Add a little seasoning and bake it for a super satiating crunch!”
14. Tuna fish
“Tuna fish keeps you full longer with its high protein content while providing low calories to help you control weight gain,” says Valdez. “It’s packed with omega 3 fatty acids to fight inflammation, and a 3 ounce can of Chunk Light Tuna in Water gives you 70 calories, 16 grams of protein, and 0.5 grams of fat.”
15. Avocado
“One-third (50 grams) of a medium avocado has 80 calories and includes nearly 20 vitamins and minerals, making it a favorite superfood of RDs,” says Kalet. “Avocados are rich in heart-healthy fat and fiber, both of which help keep you satisfied and blood sugar levels steady.”
16. Shrimp
“Boasting just 80 calories in a three-ounce serving, shrimp are an excellent low-calorie protein pick!” says Ruth. “Roast them in a little garlic, herbs, and olive oil for a tasty antioxidant punch.”
17. Pistachios
“Pistachios are a good food to pick to keep you full longer due to their high protein and fiber content while being low in calories compared to other nuts,” says Valdez. “They are packed with potassium, magnesium, vitamin A, E, antioxidants, and 1 oz. provides 159 calories, 2.9 grams of fiber, and 6 grams of protein.”
18. Rice cakes
“Rice cakes provide fiber and are extremely low calorie (and not super satisfying), so adding peanut butter or hummus to a rice cake would be a good snack to help you feel full,” says Hardie.
19. Pickles
“Pickles are delightfully crunchy and only a seven-calorie snack,” says Ruth. “Plus, pickles are technically vegetables, so the health-promoting antioxidants like vitamin C in cucumbers still abound.”
20. Cucumbers
“Both water-and fiber-filled, cucumbers are satisfying and nutritious as they supply vitamins A, C, K and potassium,” says Stark. “Pair cucumber slices with hummus or guacamole for an added protein and healthy fat boost at snack time.”
21. Cashews
“About the same as almonds, cashews are high in protein and fat. Make sure to choose the unsalted versions for heart health,” says Hardie. “Keep the serving size to ¼ cup to prevent eating too many calories for your snack (it’s hard to do when they’re so yummy!)”
22. Edamame
“Eaten raw or roasted, as a snack, or in one of your favorite dishes, edamame delivers powerful nutrition,” says Kalet. “A ½ cup serving provides 9 grams of protein and 4 grams of fiber for just 94 calories. As a complete protein, with good fiber content (4 grams in ½ cup), edamame will keep you satiated and is an excellent source of folate, manganese and vitamin K.”
23. Oranges
“Not only do they supply a hefty dose of immune-supporting vitamin C, oranges are a good source of potassium and play a role in satiety due to their high water and fiber content,” says Stark. “According to this look at the fullness factor of common foods, oranges rank near the top of the list. They travel well as a portable snack too!”
24. Beans
“Beans pack a one-two punch as a filling food because they are high in fiber and plant-based protein while being modest in calories and fat,” says Stark. “They also supply nutrients like folate, iron, potassium and magnesium.”
25. High fiber cereals
“High fiber cereals are a filling, budget-friendly choice that can help you meet your daily fiber intake,” says Kalet. “While nutritional profiles vary, look for a cereal that has a minimum of 5 grams fiber per serving, and be conscious of added sugars and serving size to keep calories in check.”
26. Chicken breast
“Chicken breast is a great nutritious choice to keep you full with its low fat, low-calorie, and high protein content,” says Valdez. “Further calorie losses can be achieved by removing the skin and consuming 1 oz provides a whopping 9 grams of protein with only 47 calories and 1 gram of fat.”
27. Blueberries
“For only 85 calories you can enjoy one cup of blueberries and feel satisfied with its array of nutrients, including 3.5g of a soluble fiber known as pectin,” says Kalet. “Soluble fiber has shown to increase feelings of fullness, reduces constipation, and may help balance blood sugar and lower cholesterol.”
28. Carrots
“Carrots are a good source of fiber,” says Hardie. “Eat them with hummus and peanut butter to add protein.”
29. Kidney beans
“Kidney beans are packed with fiber, protein, as well as vitamins and minerals like iron, folate, and potassium,” says Valdez. “A half-cup serving provides only 105 calories, 7 grams of protein, and 1 gram of fat to keep you full longer.”
30. Broth-based soups
“Broth-based soups are typically low in calories and rich in nutrition,” says Kalet. “One cup of broth can range from about 12-50 calories depending on type and preparation method. When packed with cooked vegetables, soup can be low in fat, and high in vitamins and minerals.” Next up: 25 Foods That Are Good for Your Heart
Sources
Cory Ruth, MS, RDN, registered dietitian nutritionist, women’s health expert, and CEO of The Women’s DietitianJonathan Valdez, RDN, registered dietitian nutritionist and a spokesperson for the New York State Academy of Nutrition and Dietetics.Beth Stark, RDN, LDN, registered dietitian nutritionist and nutrition communications consultant based in PennsylvaniaAntonette Hardie, MS, RDN, LD, registered dietician at The Ohio State University Wexner Medical CenterKeri Gans, MS, RDN, CDN, registered dietitian nutritionist in New York CityHannah Kalet, MBA, RD, registered dietitian and supervisor at Pollock Communications
