10 Low-Calorie Foods That Will Keep You Full

Low-calorie foods provide relatively few calories per serving. Many are nutrient-dense while also falling under 100 calories per serving. Their value lies in their ability to satisfy hunger without significantly adding to your total calorie intake. 

Calories: 72 per large egg

Eggs are protein-packed, with about 6 grams per large egg. Protein signals your body to release hormones that help suppress your appetite, slow digestion, and keep blood sugar levels stable. This is why eating an egg or two helps keep hunger at bay, whether you have them for a snack or a filling breakfast base.

Eggs also contain important nutrients like vitamin D, choline, and B vitamins. 

Calories: 146 per 7-ounce serving

Compared to whole milk Greek yogurt, the low-fat version contains 25% fewer calories. What makes it filling is its standout protein content, providing more than twice the amount of protein than regular yogurt.

The protein in Greek yogurt has been shown to stimulate the release of satiety hormones, which help you feel full after eating. 

You can make low-fat Greek yogurt even more filling and naturally sweet by pairing it with fiber-rich berries (another food on this list), which also adds a dose of antioxidants (molecules that help prevent cell damage).

Calories: 180 per 1-cup serving

Packed with about 25 grams of protein in a 1-cup serving, cottage cheese is an incredibly satisfying snack on its own. 

Over half of the calories in cottage cheese come from protein, which helps support muscle maintenance and keeps you feeling full longer.

Pair cottage cheese with berries or peaches to boost satiety even more while adding natural sweetness and extra nutrients.

Calories: 5-9 per 1-cup serving

You can eat a large serving of leafy greens for a few calories. Leafy greens like kale and spinach are known for their impressive nutrition profiles, providing high amounts of nutrients like vitamins K, C, and A.

The fiber in leafy greens helps keep you full, as fiber slows digestion and reduces hunger. Toss leafy greens into salads, smoothies, or wraps for volume without the calorie load. 

Calories: 30 per 1-cup serving 

Air-popped popcorn delivers crunch, whole grains, and fiber, all for about 30 calories per cup. 

The fiber in popcorn may help promote fullness and curb cravings between meals. It becomes a delicious low-calorie snack when prepared plain or with a sprinkle of flavorful herbs and spices.

Popcorn contains significant amounts of phenolic acid, a disease-fighting antioxidant.

Calories: 150 per half-cup serving 

Oats are a whole grain known for their soluble fiber content, particularly beta-glucan, which supports heart health and long-lasting satiety. In a half-cup serving, you’ll get about 13% of your daily fiber needs.

Calories: 30-40 calories per half-cup serving

Strawberries, blueberries, raspberries, and other berries are naturally sweet, low in calories, and packed with disease-fighting antioxidants like vitamin C and anthocyanins (pigments that give berries their rich color).

With around 30-40 calories per half-cup serving, berries offer a refreshing way to satisfy a sweet tooth without added sugar or many calories. Thanks to their high water content and fiber, berries can keep you full while supporting healthy digestion.

Calories: 25 calories per half-cup serving

Watermelon is a naturally sweet and refreshing snack, providing just 25 calories in a half-cup serving. It’s over 90% water, which helps make watermelon so filling. 

Watermelon also delivers antioxidants like lycopene and vitamin C, which support heart health and immune function.

Calories: 18 calories per two large stalks

Celery is a low-calorie snack with a satisfying crunch. Known for being mostly water, it promotes fullness, especially when paired with other filling foods like nut butter or hummus. 

Though celery contains few calories, it’s a good source of several vitamins and minerals, including folate (which supports cell growth and helps your body make DNA) and vitamin K.

It provides smaller amounts of potassium, which helps regulate your blood pressure, fluid balance, and muscle function, manganese, which supports your bone health, metabolism, and antioxidant function, and fiber.

Calories: 27 calories per 1 cup, sliced

Zucchini is a mild, low-calorie vegetable that’s over 90% water, making it naturally hydrating and ideal for adding bulk to meals without significantly increasing calories. 

One cup of zucchini has just 27 calories, plus a good dose of fiber, vitamin C, and potassium, which are nutrients that support immune function and heart health. 

Here are some ways that nutrient-rich, low-calorie foods can support your health: 

• Encourage weight control: Focusing on low-calorie foods high in fiber and protein can support weight management by reducing your overall calorie intake.
• Promote fullness: What most low-calorie whole foods have in common is their fiber, water, and protein content, which help keep you satisfied between meals and prevent overeating.
• Boost nutrient intake: Naturally low-calorie foods such as fruits and vegetables are rich in vitamins, minerals, and antioxidants that can help prevent disease, support overall health, and keep you energized.
• Reduce risk of chronic disease: Diets rich in low-calorie, nutrient-dense foods may lower your risk of heart disease, type 2 diabetes, and certain cancers. 
• Improve digestion: Many low-calorie plant-based foods are high in appetite-curbing fiber, which promotes digestion and regularity.

Here are some practical tips to help you make the most of low-calorie foods in your diet:

• Build balanced meals: Pair low-calorie foods with more calorie-dense options like healthy fats (avocado, olive oil, nut butter), whole grains, or lean proteins for satisfying, well-rounded meals. 
• Use low-calorie foods as volume boosters: Add lots of low-calorie foods, like veggies, to pasta, sandwiches, or grain bowls to increase your meal size, which may help you feel more satisfied without significantly increasing your calorie intake.
• Plan ahead: Keep low-calorie snacks like air-popped popcorn, Greek yogurt, or chopped vegetables on hand to curb hunger between meals. 
• Prioritize texture and flavor: Mix crisp, crunchy, and creamy low-calorie foods into your meals and snacks to keep things interesting and enjoyable for your taste buds. 
• Keep variety in mind: Eating a range of low- and higher-calorie foods from all the food groups will help ensure you get the nutrients your body needs to thrive.
• Focus on feeling good: While calorie awareness can be helpful, focusing too much on numbers can lead to unnecessary restriction. Remember to focus on what makes you feel energized, full, and nourished, not just on low-calorie counts. 

Including a variety of low-calorie foods in a well-balanced diet is a great way to manage hunger and support your weight or health goals. They add volume, nutrition, and satisfaction to meals without excessive calories. Turn to options such as fruits and vegetables, low-fat yogurt or cottage cheese, protein-packed eggs, oatmeal, and air-popped popcorn.