Eating the right foods can help you reach your health and wellness goals, and paying attention to nutrition is one of the most important things you can do for yourself.
Different foods offer different nutrients and benefits, so it’s important to know which foods offer which, and in what quantities.
If you’re trying to lose weight, you’ll probably want to figure out how many calories a food has, as being in a calorie deficit is the only way to lose weight, and if you consume too many calories, you’ll end up gaining weight (unless you burn them). That’s why people who are working on their weight loss goals are working on minimizing calorie intake.
Counting calories for every meal you eat isn’t necessary, but it’s very useful to have a general idea of the number of calories each food typically has since it will give you a better idea of how many calories you’re consuming every day.
Reducing calorie intake can be challenging because a lot of low-calorie foods can leave you feeling hungry after some time, but there are a lot of healthy, low-calorie foods that are filling at the same time. Those foods are high-volume foods – foods you can eat a lot of, but not go over your daily calorie intake goal.
That’s why in this post, I’ll talk about high-volume, low-calorie foods, so you can achieve feeling full and satisfied while reaching your health and fitness goals.
What Are High Volume Low Calorie Foods
As mentioned, high-volume low-calorie foods are foods that you can eat a lot of, while not going over your desired daily calorie intake. The calorie density in those foods is very low, so you can fill up your plate, and lose weight.
Eating high-volume, low-calorie foods is called volume eating, and there are many benefits of it.
It helps you stay full for longer, as you’re not eating just a few bites of something, but big meals. It also allows you to reach your weight loss goals without counting calories (as you’ll know which foods are high-volume low-calorie foods, so you’ll know you can eat them without having to track the exact number of calories). And finally, it makes weight loss easier, as eating a big portion helps you not feel hungry.
15 Best High Volume Low Calorie Foods
Leafy greens are one of the best high-volume low-calorie foods, as they’re amazing for volume eating, and can be eaten in so many ways. They have a high water content.
Leafy greens include lettuce, spinach, arugula, kale, etc. There are lots of high-volume meals you can make with leafy greens. You can use them to make big salads, lettuce wraps, include them in different dishes, etc.
100 grams of cauliflower has 26 calories
Cauliflower is another high-volume low-calorie food that is great for volume eating, as it’s not only healthy, but it’s also super versatile.
It can be used as substitute for so many carbs (potatoes, rice, etc.), as a side dish, as a main dish, it really works in everything.
100 grams of greek yogurt has 59 calories
Greek yogurt is a good source of healthy fats, and a great addition to high-volume low-calorie foods.
100 grams of watermelon has 30 calories
Watermelon has a very high water content, so it’s perfect for volume eating. You can eat a lot of it without eating too many calories, so it’s great for a healthy high-volume low-calorie snack. Plus, fresh fruit is nutrient dense, so it’s great for your health.
You can also check out other low calorie filling snacks.
100 grams of oats has 68 calories
Oats are an amazing food for breakfast, snacks, etc. They’re not too calorie-heavy, which makes them perfect for volume eating. Healthy oatmeal with some fresh fruit is the perfect breakfast.
100 grams of cottage cheese has 98 calories
Cottage cheese is low-calorie, especially compared to lots of other cheese types, so when you want to add a cheese to your dish, this one is the perfect option if you’re on your weight loss journey.
Berries are another type of fresh fruit that’s low-calorie and high-volume. They’re great not only as a snack, but also as a oatmeal topping, smoothie ingredient, breakfast add-on, etc.
1 cup of air-popped popcorn has 30 calories
Popcorn is definitely a filling low-carb snack, as it contains lots of fiber. Just make sure you eat air-popped popcorn, because using oil will add calories, and it won’t be as low-calorie anymore.
Fish is a great source of omega-3 fatty acids, it’s very healthy for you, gives you nutrients your body needs, it’s filling, and it’s a low-calorie food.
There are lots of ways to prepare fish, so if you want to keep it low-calorie, make sure you don’t deep-fry it.
Legumes are an amazing food to eat. They’re full of fiber, provide protein and other nutrients, and they’re super filling. They’re considered low-calorie, and are amazing for volume eating, as they will make you feel satisfied and full, while not going over your daily calorie intake goal.
100 grams of tomatoes has 19 calories
Tomatoes are nutrient-dense, low-calorie, and perfect for volume eating. They’re great in salads, as sauce bases, as meal add-ons, etc.
100 grams of mushrooms has 22 calories
Another high-volume low-calorie food is mushrooms. They’re super tasty, versatile, and nutritious. You can use them in tons of different ways: grilled mushrooms, in stews, in curries, as a side dish, as a main dish, in omelettes, etc.
100 grams of eggs has 155 calories
Eggs are probably the most popular breakfast item, and for a good reason – they’re full of protein, they give you the strength for the day, and they fill you up. Plus,
they’re a low-calorie food (of course, that can depend on the way you prepare them).
Soup is very low-calorie, and fills you up. When you add veggies to it, or a lean protein, it also becomes packed with nutrients, and it’s the perfect start to any lunch or dinner (or it can even be a meal itself, depending on what you put into it).
100 grams of zucchini has 17 calories
Zucchini is another vegetable that’s amazing when you want to eat something high-volume and low-calorie.
They’re full of nutrients, and are great for weight loss.
They can be used as sides, they can be stuffed, added to stews and other meals, and in so many other dishes.