{"id":51431,"date":"2023-06-07T11:07:59","date_gmt":"2023-06-07T11:07:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51431"},"modified":"2025-06-06T22:25:51","modified_gmt":"2025-06-06T22:25:51","slug":"low-calorie-high-volume-foods","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/","title":{"rendered":"Low-Calorie, High-Volume Foods: Stuff Yourself Skinny"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#What_Are_High-Volume_Low-Calorie_Foods\" >What Are High-Volume, Low-Calorie Foods?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#High_Water_Content\" >High Water Content<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#High_Fiber_Content\" >High Fiber Content<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#High_Nutrient_Density\" >High Nutrient Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#Low-Calorie_Density\" >Low-Calorie Density\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#Low_Fat_Content\" >Low Fat Content<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#High_Protein_Content\" >High Protein Content\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#What_Foods_Are_High_in_Volume_and_Low_in_Calories\" >What Foods Are High in Volume and Low in Calories?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#1_Broccoli\" >1. Broccoli\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#2_Cauliflower\" >2. Cauliflower\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#3_Strawberries\" >3. Strawberries\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#4_Popcorn\" >4. Popcorn\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#5_Zucchini\" >5. Zucchini\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#6_Watermelon\" >6. Watermelon\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#7_Carrots\" >7. Carrots\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#8_Shirataki_Noodles\" >8. Shirataki Noodles\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#9_Mushrooms\" >9. Mushrooms\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#10_Kelp_Noodles\" >10. Kelp Noodles\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#11_Chicken_Breast\" >11. Chicken Breast\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#12_Egg_Whites\" >12. Egg Whites\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#13_Chia_Seeds\" >13. Chia Seeds\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#14_Brown_Rice\" >14. Brown Rice\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#15_Air-popped_Sorghum\" >15. Air-popped Sorghum\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#16_Lentils\" >16. Lentils\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#17_Whole_Grains_quinoa_oatmeal_bulgur\" >17. Whole Grains (quinoa, oatmeal, bulgur)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#19_Turkey_Breast\" >19. Turkey Breast\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#20_White_Fish\" >20. White Fish<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#How_to_Use_the_High-Volume_Low-Calorie_Foods_List_to_Your_Advantage\" >How to Use the High-Volume, Low-Calorie Foods List to Your Advantage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#Benefits_of_Volume_Eating\" >Benefits of Volume Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#Tips_for_Volume_Eating\" >Tips for Volume Eating<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#1_Control_Portions\" >1. Control Portions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#2_Meal_Planning\" >2. Meal Planning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#3_Shop_Smart\" >3. Shop Smart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#4_Slow_Down_and_Savor\" >4. Slow Down and Savor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#5_Be_patient\" >5. Be patient<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#What_are_the_lowest_calorie_foods_that_fill_you_up\" >What are the lowest calorie foods that fill you up?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#What_is_a_low-calorie_high-volume_snack\" >What is a low-calorie, high-volume snack?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#What_are_high-calorie_small-volume_foods\" >What are high-calorie, small-volume foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#Is_200_calories_enough_for_lunch\" >Is 200 calories enough for lunch?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you ever find yourself eating an entire bag of chips and still feeling famished? Or maybe you&#8217;ve polished off a pint of ice cream and are left craving more? The problem is, calorie-dense foods can leave us feeling unsatisfied, which leads to overeating and weight gain.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_calorie_high_volume_foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Research into how cravings work has suggested that eating calorically dense foods too often may lead to a habitual desire for them (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/cravings\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the same time, low-calorie, high-volume foods can help us feel full longer and make it easier to control our portions. These seemingly magical foods are loaded with nutrients, fiber, and water, which helps your body stay fueled and satisfied throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These qualities are another reason why high-volume foods help with fat loss. So, why not &#8220;stuff yourself skinny&#8221; with these delicious and filling options?<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_High-Volume_Low-Calorie_Foods\"><\/span><b>What Are High-Volume, Low-Calorie Foods?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a number of qualities that make a food high-volume and low-calorie. Generally, these foods have:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Water_Content\"><\/span><b>High Water Content<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-volume, low-calorie foods are made up of a significant amount of water, such as fruits and vegetables. The high water content helps with hydration and adds bulk to foods without the additional calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water takes up space in the stomach, which leads to a feeling of fullness and satiety that reduces the urge to overeat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6209729\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). In addition, plain water, sparkling water, or lemon water are all <a href=\"https:\/\/betterme.world\/articles\/zero-calorie-drinks-for-intermittent-fasting\/\">zero-calorie drinks<\/a> that add no calories to your daily total.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Fiber_Content\"><\/span><b>High Fiber Content<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-volume, low-calorie foods are also high in fiber, which is an essential component in maintaining digestive health (<\/span><a href=\"https:\/\/achs.edu\/blog\/2012\/11\/16\/10-high-fiber-low-calorie-foods\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fiber regulates bowel movements, reduces inflammation, lowers cholesterol levels, and helps maintain a healthy weight. Fiber content also keeps you satiated for longer periods of time, which reduces your overall food intake (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012?login=false\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Nutrient_Density\"><\/span><b>High Nutrient Density<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-volume, low-calorie foods are typically nutrient-dense, which means that they provide<a href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\"> essential vitamins<\/a> and minerals while being low in calories (<\/span><a href=\"https:\/\/www.cdc.gov\/nccdphp\/dnpa\/nutrition\/pdf\/r2p_energy_density.pdf\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Nutrient density ensures the body gets all the nutrients it requires to function optimally.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_calorie_high_volume_foods\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Calorie_Density\"><\/span><b>Low-Calorie Density\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calorie density refers to the amount of calories that are contained in a given weight or volume of food. High-volume, low-calorie foods have a lower calorie density, which means they contain fewer calories per serving. This makes them an ideal choice for weight loss or maintaining a healthy weight.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low_Fat_Content\"><\/span><b>Low Fat Content<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fat is a concentrated source of energy and has more than double the calories of carbohydrates and proteins. High-volume, low-calorie foods are typically low in fat, which helps reduce overall calorie intake while still providing essential nutrients and fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Protein_Content\"><\/span><b>High Protein Content\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is an essential macronutrient and can help increase satiety and boost metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). During digestion, protein takes longer to break down than carbohydrates, so it remains in the stomach for a longer period of time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This helps keep you feeling full and reduces unhealthy food cravings. High-volume, low-calorie foods, such as legumes and lean meats, are great for this purpose.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_calorie_high_volume_foods\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/6-3.png\" alt=\"low calorie high volume foods\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Are_High_in_Volume_and_Low_in_Calories\"><\/span><b>What Foods Are High in Volume and Low in Calories?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are some of the most popular and nutritious high-volume low-calorie foods:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_Broccoli\"><\/span><b>1. Broccoli\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Broccoli is a nutrient-dense vegetable that is high in fiber and low in calories. A cup of chopped, raw broccoli contains just 31 calories, but it provides a significant portion of your daily recommended intake of vitamins K and C (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170379\/nutrients\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One meal idea is to roast broccoli with garlic and lemon juice and serve it with grilled chicken or fish.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Cauliflower\"><\/span><b>2. Cauliflower\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Similar to broccoli, cauliflower is a vegetable that is high in fiber and low in calories. A cup of chopped raw cauliflower contains just 27 calories (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169986\/nutrients\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Cauliflower is incredibly versatile and can be used as a low-calorie substitute for rice, pizza crust, or mashed potatoes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One meal idea is to make cauliflower fried rice with shrimp and vegetables.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Strawberries\"><\/span><b>3. Strawberries\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strawberries are a nutrient-dense fruit that is high in fiber, vitamin C, and antioxidants. A cup of sliced strawberries contains just 53 calories (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/167762\/nutrients\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). They make a delicious snack on their own, but can also be used in a variety of recipes such as smoothies or salads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One meal idea is to mix sliced strawberries with spinach, feta cheese, and balsamic vinaigrette dressing for a refreshing and low-calorie salad.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Popcorn\"><\/span><b>4. Popcorn\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Popcorn is a surprisingly low-calorie snack that is high in fiber and can help curb hunger. One cup of air-popped popcorn only contains 31 calories(<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170246\/nutrients\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of using pre-packaged microwave popcorn, buy plain kernels and pop them yourself on the stove top or in an air popper. One idea is to sprinkle popcorn with nutritional yeast and garlic powder to create a tasty and savory snack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that even low-calorie foods can be high in calories if they\u2019re consumed in large quantities, so make sure you practice portion control. Incorporating these foods into balanced meals and snacks can help you feel satiated while staying within your calorie goals.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/boxing-calories-burned\/\"><i>Boxing Calories Burned: Lose Weight by Punching<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Zucchini\"><\/span><b>5. Zucchini\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Zucchini is a versatile vegetable that is low in calories and high in fiber. A cup of sliced, raw zucchini contains only 20 calories and is a great source of vitamin C and potassium (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=76&amp;contentid=11477-1\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). One meal idea is to make zucchini noodles and top them with tomato sauce and grilled shrimp.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Watermelon\"><\/span><b>6. Watermelon\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Watermelon is one of the most juicy low-calorie, high-volume fruits that is packed with vitamins and minerals. A cup of diced watermelon contains just 46 calories (<\/span><a href=\"https:\/\/sites.udel.edu\/chs-udfoodlab\/2018\/06\/05\/june-watermelon\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). Watermelon makes a refreshing snack or dessert on its own, but it can also be used in salads and smoothies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One meal idea is to mix diced watermelon with feta cheese and fresh mint leaves for a delicious summer salad.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Carrots\"><\/span><b>7. Carrots\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carrots are a root vegetable that is high in fiber, vitamin A, and potassium. A cup of sliced, raw carrots contains only 50 calories (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=76&amp;contentid=11124-3\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carrots can be eaten raw as a snack or used in a variety of recipes such as salads, soups, and stews. One meal idea is to roast sliced carrots with herbs and serve them as a side dish to grilled chicken or tofu.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"8_Shirataki_Noodles\"><\/span><b>8. Shirataki Noodles\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shirataki noodles are low-calorie noodles made from konjac yam root and water. A 4-ounce serving of these noodles contains just 10 calories and virtually no carbs, which makes them perfect for anyone who is following a low-carb or low-calorie diet (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2396564\/nutrients\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The noodles can be used in a variety of dishes, from stir-fries to salads. One meal idea is to make a cold shirataki noodle salad with cucumbers, bell peppers, and a soy sauce-based dressing.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"9_Mushrooms\"><\/span><b>9. Mushrooms\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mushrooms are low in calories and are a good source of fiber, B vitamins, and antioxidants. One cup of sliced, raw mushrooms contains only 15 calories (<\/span><a href=\"https:\/\/www.aicr.org\/resources\/blog\/healthtalk-are-mushrooms-a-good-vegetarian-alternative-to-meat\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mushrooms are incredibly versatile and can be used in a variety of dishes, from soups to salads. One meal idea is to saut\u00e9 mushrooms with onions and garlic and serve them over a bed of whole-wheat pasta.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Kelp_Noodles\"><\/span><b>10. Kelp Noodles\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kelp noodles are a low-calorie, low-carb alternative to traditional pasta. One 4-ounce serving of kelp noodles contains only <\/span><a href=\"https:\/\/www.nutritionix.com\/i\/nutritionix\/kelp-noodles-1-serving-4-oz\/591ca89cbdce42d361569268\"><span style=\"font-weight: 400;\">6 calories<\/span><\/a><span style=\"font-weight: 400;\"> and very few net carbs. They have a slightly crunchy texture and can be used in a variety of cold or hot recipes, including stir-fries and salads.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"11_Chicken_Breast\"><\/span><b>11. Chicken Breast\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chicken breast is a lean source of protein that is low in calories and high in satiety value. A 3-ounce serving of boneless, skinless chicken breast contains only 140 calories, but it provides a whopping 26 grams of protein (<\/span><a href=\"https:\/\/www.eatright.org\/food\/food-groups\/protein-foods\/breasts-vs-thighs-which-is-more-nutritious\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try grilling chicken breast and pairing it with roasted vegetables for a filling, low-calorie meal.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"12_Egg_Whites\"><\/span><b>12. Egg Whites\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Egg whites are a low-calorie, high-protein food that can be used in a variety of recipes. One large egg white contains just 18 calories and provides over 3 grams of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/747997\/nutrients\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try making an egg white omelet with spinach, mushrooms, and tomatoes for a low-calorie, high-volume breakfast or light lunch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find more low-calorie breakfast recipes you can try in our post: Low-Calorie Breakfast Recipes For Weight Loss<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"13_Chia_Seeds\"><\/span><b>13. Chia Seeds\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chia seeds are a nutrient-dense food that can be used in many dishes, from smoothies to oatmeal. One tablespoon of chia seeds contains only 60 calories, but provides a high dose of fiber, omega-3 fatty acids, and antioxidants (<\/span><a href=\"https:\/\/www.canr.msu.edu\/news\/seeds_are_healthy_sources_of_fiber\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"14_Brown_Rice\"><\/span><b>14. Brown Rice\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Brown rice is a low-calorie, high-fiber carbohydrate that can be used as a base for many meals. One cup of cooked brown rice contains only 216 calories and provides 3.5 grams of fiber (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/2015-2020_Dietary_Guidelines.pdf\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Try using brown rice in stir-fries, salads, or as a side dish to grilled proteins.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"15_Air-popped_Sorghum\"><\/span><b>15. Air-popped Sorghum\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Air-popped sorghum is a gluten-free, low-calorie snack that is high in fiber and antioxidants. One cup of popped sorghum only contains <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/403519\/nutrients\"><span style=\"font-weight: 400;\">120 calories<\/span><\/a><span style=\"font-weight: 400;\"> and provides 2 grams of fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4108649\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try air-popping sorghum and seasoning it with your favorite herbs and spices for a healthy and satisfying snack.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_calorie_high_volume_foods\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"16_Lentils\"><\/span><b>16. Lentils\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lentils are a versatile legume high in protein and fiber, which makes them a good choice for a satisfying vegetarian meal. One cup of cooked lentils contains only 230 calories but provides 18 grams of protein and 16 grams of fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168428\/nutrients\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lentils can be used in stews, soups, salads, and curries for a filling and nutrient-dense meal.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"17_Whole_Grains_quinoa_oatmeal_bulgur\"><\/span><b>17. Whole Grains (quinoa, oatmeal, bulgur)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grains are nutrient-dense carbohydrates that are low in calories and high in fiber. One cup of cooked quinoa, oatmeal, or bulgur contains approximately 230 calories and provides a good source of protein and fiber (<\/span><a href=\"https:\/\/www.ag.ndsu.edu\/news\/columns\/prairie-fare\/prairie-fare-have-you-tried-quinoa\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try using these grains as a base for salads, stews, and stir-fries to make a filling and nutritious meal.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"19_Turkey_Breast\"><\/span><b>19. Turkey Breast\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Turkey breast is a lean protein that is also low in calories and rich in nutrients such as vitamin B6 and niacin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 3-ounce serving of roasted turkey breast contains just 125 calories but provides over 26 grams of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171496\/nutrients\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). Try using sliced turkey breast in sandwiches or salads for a low-calorie and protein-rich meal.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"20_White_Fish\"><\/span><b>20. White Fish<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">White fish such as cod, haddock, and tilapia are lean proteins that are also low in calories. A 3-ounce serving of cooked white fish contains approximately 100 calories but provides over 16 <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173711\/nutrients\"><span style=\"font-weight: 400;\">grams of protein<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.seafoodhealthfacts.org\/nutrition\/seafood-nutrition-overview\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">White fish can be broiled, grilled, baked, or used in fish <a href=\"https:\/\/betterme.world\/articles\/keto-taco\/\">tacos<\/a> or bowls for a filling and healthy meal.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Use_the_High-Volume_Low-Calorie_Foods_List_to_Your_Advantage\"><\/span><b>How to Use the High-Volume, Low-Calorie Foods List to Your Advantage<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Volume eating is an approach to eating that is focused on incorporating large portions of low-calorie foods into your diet. This helps you feel full and satisfied but you consume fewer calories overall, which makes it a useful tool for weight loss and weight management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By adding high-volume, low-calorie foods to your diet, you can increase the volume of your meals without overindulging in high-calorie, low-nutrient foods.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_calorie_high_volume_foods\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/9-3.png\" alt=\"low calorie high volume foods\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Volume_Eating\"><\/span><b>Benefits of Volume Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many benefits to incorporating <a href=\"https:\/\/betterme.world\/articles\/volume-eating\/\">volume eating<\/a> into your diet, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased feelings of satiety and fullness, which makes it easier to stick to your diet and reduce your overall calorie intake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A focus on nutrient-dense foods, which may help improve overall health and reduce the risk of chronic diseases.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved digestion and bowel function due to the increased fiber and water content in high-volume foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Convenience, as many high-volume foods such as fruits and vegetables can be prepared quickly and easily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better weight management, as you can eat larger portions of more nutrient-dense foods, which helps reduce cravings for unhealthy snacks.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Volume_Eating\"><\/span><b>Tips for Volume Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips to help you incorporate volume eating into your diet:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_Control_Portions\"><\/span><b>1. Control Portions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even though high-volume, low-calorie foods are lower in calories, it is still important to control your portions. Use the foods on this list to balance out your low-calorie, high-volume snacks and meals, while also ensuring that they are portion-controlled.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you&#8217;re craving a sandwich, you can include high-volume foods such as lettuce and spinach to increase the volume of the sandwich without adding more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other tips for checking your portions and remaining within your calorie budget include using smaller plates, measuring out servings in advance, and reading food labels.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Meal_Planning\"><\/span><b>2. Meal Planning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal planning is an essential part of volume eating. By planning your meals and snacks ahead of time, you can ensure you have healthy options available.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose meals that have a balanced mix of protein, fiber, and healthy fats, and swap out high-calorie foods for high-volume, low-calorie options whenever possible.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calories-burned-water-aerobics\/\"><i>Calories Burned Water Aerobics, or Why Aquafit is Good For Weight Loss<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Shop_Smart\"><\/span><b>3. Shop Smart<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When food shopping, you should look for high-volume, low-calorie food options. Fresh fruits and vegetables, whole grains, and lean proteins are all great choices (<\/span><a href=\"https:\/\/www.eatthis.com\/best-grocery-store-foods-for-weight-loss\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stock up on healthy snacks such as cut-up fruits and vegetables, nuts or seeds, and low-fat dairy products that you can have on hand when hunger strikes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other ways of ensuring you shop smart include stocking up on frozen fruits and vegetables, buying foods in bulk when possible, and shopping at local farmer\u2019s markets for seasonal produce.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Going grocery shopping on a full stomach (so you don&#8217;t purchase impulsively) and sticking to a shopping list can also help. You should avoid the aisles that contain unhealthy snacks and ultra-processed foods.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Slow_Down_and_Savor\"><\/span><b>4. Slow Down and Savor<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating slowly and savoring your food is a key part of volume eating. This helps you recognize when you&#8217;re full and minimize overeating. You should take breaks between bites and pay attention to feelings of fullness and satisfaction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Slowing down and savoring your food is also a good way of enjoying your meals and getting more pleasure out of food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To amplify the benefits of this way of eating (also called <a href=\"https:\/\/betterme.world\/articles\/mindful-eating\/\">mindful eating<\/a>), try to limit any distractions while you eat. Avoid watching TV, scrolling through social media, or reading at mealtimes.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Be_patient\"><\/span><b>5. Be patient<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Remember that adopting these tactics requires patience and consistency. It may take some time to adjust to a new eating routine, but the long-term benefits of feeling satisfied and nourished will be well worth the effort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To ensure success, you should set small, achievable goals and track your progress. Review your successes and setbacks to help you stay motivated and on track.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_calorie_high_volume_foods\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/1-5.png\" alt=\"low calorie high volume foods\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_lowest_calorie_foods_that_fill_you_up\"><\/span><strong>What are the lowest calorie foods that fill you up?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Leafy greens, such as spinach and kale, are some of the lowest calorie foods that can fill you up. They are high in water content and have a high fiber content, which helps promote satiety (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/67\/4\/188\/1901012?login=false\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other low-calorie, high-volume foods include fruits such as watermelon, strawberries, and cantaloupe, vegetables such as cucumbers, carrots, and celery, and lean proteins such as chicken breast and egg whites.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our previous post to find out which <\/span><b>zero-calorie foods<\/b><span style=\"font-weight: 400;\"> you can include in your diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_low-calorie_high-volume_snack\"><\/span><strong>What is a low-calorie, high-volume snack?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A low-calorie, high-volume snack is one that provides a large portion of food with relatively few calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples include air-popped popcorn, sliced apples with peanut butter, and Greek yogurt with berries. These snacks can help keep you feeling full between meals without adding excess calories to your diet (<\/span><a href=\"https:\/\/www.insider.com\/high-volume-low-calorie-meals-snacks-fat-loss-dietitian-2023-11\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_high-calorie_small-volume_foods\"><\/span><strong>What are high-calorie, small-volume foods?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">High-calorie, small-volume foods are those that contain a lot of calories in a small serving size. Examples include fried foods, pastries and baked goods, high-fat meats, and sugary drinks. These types of food are often low in nutrients and can contribute to weight gain if they are consumed in excess.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_200_calories_enough_for_lunch\"><\/span><strong>Is 200 calories enough for lunch?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">200 calories is not very much for a meal. A 200-calorie lunch may be enough if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re trying to lose weight and have already consumed a large nutritious breakfast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You intend to have a large dinner later in the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your lunch includes nutrient-dense foods such as lean proteins, whole grains, and vegetables.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, if you have high energy needs or are fairly active, a 200-calorie lunch may not be enough to sustain you until your next meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat too little for lunch, you&#8217;re opening the door to post-lunch snacking and overeating at dinner. You&#8217;re also more likely to feel tired and have difficulty concentrating for the rest of the day.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_calorie_high_volume_foods&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_calorie_high_volume_foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating volume eating into your diet can help you achieve your health and wellness goals, while still feeling satisfied and full.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By focusing on nutritionally dense, high-volume foods, controlling your portions, planning your meals, and paying attention to hunger and fullness signals, you can make volume eating a sustainable and enjoyable part of your daily routine.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you ever find yourself eating an entire bag of chips and still feeling famished? Or maybe you&#8217;ve polished off a pint of ice cream and are left craving more? The problem is, calorie-dense foods can leave us feeling unsatisfied, which leads to overeating and weight gain. Research into how cravings work has suggested that [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":73358,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"coauthors":[117,87],"class_list":["post-51431","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low-Calorie, High-Volume Foods: Stuff Yourself Skinny - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 LOW-CALORIE, HIGH-VOLUME FOODS \u27a4 can be a great way to fill up without overloading on calories. Learn more about volume eating and how it can help you reach your health goals.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low-Calorie, High-Volume Foods: Stuff Yourself Skinny\" \/>\n<meta property=\"og:description\" content=\"\u2605 LOW-CALORIE, HIGH-VOLUME FOODS \u27a4 can be a great way to fill up without overloading on calories. Learn more about volume eating and how it can help you reach your health goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-06T22:25:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/Low-Calorie-High-Volume-Foods_-Stuff-Yourself-Skinny-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"Low-Calorie, High-Volume Foods: Stuff Yourself Skinny\",\"dateModified\":\"2025-06-06T22:25:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/\"},\"wordCount\":2518,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-calorie-high-volume-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/Low-Calorie-High-Volume-Foods_-Stuff-Yourself-Skinny.png\",\"articleSection\":[\"Food For Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you ever find yourself eating an entire bag of chips and still feeling famished? Or maybe you've polished off a pint of ice cream and are left craving more? The problem is, calorie-dense foods can leave us feeling unsatisfied, which leads to overeating and weight gain.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research into how cravings work has suggested that eating calorically dense foods too often may lead to a habitual desire for them (<\/span><a href=\\\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/cravings\/\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">At the same time, low-calorie, high-volume foods can help us feel full longer and make it easier to control our portions. These seemingly magical foods are loaded with nutrients, fiber, and water, which helps your body stay fueled and satisfied throughout the day.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These qualities are another reason why high-volume foods help with fat loss. So, why not \\\"stuff yourself skinny\\\" with these delicious and filling options?<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are High-Volume, Low-Calorie Foods?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are a number of qualities that make a food high-volume and low-calorie. Generally, these foods have:<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>High Water Content<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">High-volume, low-calorie foods are made up of a significant amount of water, such as fruits and vegetables. The high water content helps with hydration and adds bulk to foods without the additional calories.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Water takes up space in the stomach, which leads to a feeling of fullness and satiety that reduces the urge to overeat (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6209729\/\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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Or maybe you've polished off a pint of ice cream and are left craving more? The problem is, calorie-dense foods can leave us feeling unsatisfied, which leads to overeating and weight gain.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Research into how cravings work has suggested that eating calorically dense foods too often may lead to a habitual desire for them (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/cravings\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">At the same time, low-calorie, high-volume foods can help us feel full longer and make it easier to control our portions. These seemingly magical foods are loaded with nutrients, fiber, and water, which helps your body stay fueled and satisfied throughout the day.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These qualities are another reason why high-volume foods help with fat loss. So, why not \"stuff yourself skinny\" with these delicious and filling options?<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are High-Volume, Low-Calorie Foods?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">There are a number of qualities that make a food high-volume and low-calorie. Generally, these foods have:<\/span>\r\n<h3 style=\"text-align: center;\"><b>High Water Content<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">High-volume, low-calorie foods are made up of a significant amount of water, such as fruits and vegetables. The high water content helps with hydration and adds bulk to foods without the additional calories.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Water takes up space in the stomach, which leads to a feeling of fullness and satiety that reduces the urge to overeat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6209729\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). 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