13 Low-Calorie Foods That Keep You Full, According to Dietitians

Packed with protein, fiber, and hydration, these choices make healthy eating truly satisfying.

By Medha deb

Created on Sep 23, 2025

Packed with protein, fiber, and hydration, these choices make healthy eating truly satisfying.

13 Dietitian-Approved Low-Calorie Foods That Truly Satisfy

Maintaining a healthy diet while feeling satisfied can be challenging, especially when you’re focused on reducing calorie intake. However, certain foods pack plenty of volume, nutrients, and flavor for fewer than 200 calories per serving—giving you more mileage per bite. This comprehensive guide highlights 13 low-calorie foods, each carefully selected and recommended by registered dietitians for their filling properties and health benefits. Use these options to revamp your meals and snack routines with smarter, more satisfying choices.

Why Low-Calorie Foods Matter

When you choose foods with fewer calories but higher nutritional value, you can manage your calorie intake, support weight management efforts, and still feel full after eating. The key principle is combining fiber, protein, and water-rich foods, which help to promote satiety and provide essential vitamins and minerals.

Fiber-rich foods: Slow digestion, stabilize blood sugar, and keep you full longer.
High-quality protein: Supports muscle health and prolongs satiety.
Water-dense picks: Add volume to meals with minimal calories.

13 Filling Low-Calorie Foods to Add to Your Shopping List

1. Eggs

Eggs have long been debated for their cholesterol impact, but nutritionists affirm their value as a budget-friendly lean protein. Eggs deliver choline and vitamin D, nutrients that are hard to find in substantial amounts elsewhere. Eating eggs for breakfast or snacks can steady blood sugar and reduce cravings for high-calorie foods.

Calories per egg: 72
Protein: 6g
Total fat: 5g
Carbohydrates: 0g

Try boiled, poached, or scrambled eggs with vegetables or herbs for maximum nutrition.

2. Oats

Oats offer a hearty, fiber-rich base for breakfast or baking. Their soluble fiber helps lower LDL cholesterol and encourages healthy gut bacteria. Oats feature avenanthramides, unique anti-inflammatory compounds that support heart health. Opt for whole rolled, steel-cut, or natural oat milks for versatility.

Calories: 150 (1/2 cup dried)
Fiber: 4g
Protein: 5g

Make overnight oats, add to smoothies, or cook a warm bowl topped with berries and nuts.

3. Greek Yogurt

Greek yogurt brings creamy texture and tangy flavor—plus a protein punch. It’s thicker than standard yogurt due to straining, which also reduces lactose and increases protein concentration. Greek yogurt supports muscle health, digestive balance, and makes a satisfying breakfast or snack.

Calories: ~100 (nonfat, plain, 3/4 cup)
Protein: 15–17g
Fat: 0g (nonfat)

Serve with fresh fruit, chia seeds, or a drizzle of honey for sweetness without excess calories.

4. Berries

Low in calories and packed with antioxidants, berries are a nutritious way to satisfy a sweet tooth. Strawberries, blueberries, raspberries, and blackberries are rich in vitamin C, fiber, and polyphenols for heart and brain health.

Calories: 60–80 (per cup, varies by type)
Fiber: 3–8g

Enjoy as a snack, stirred into yogurt, or sprinkled over oatmeal for a colorful boost.

5. Low-Fat Cottage Cheese

Embraced for its high protein and adaptability, cottage cheese is increasingly featured in both sweet and savory applications. Registered dietitians commend its calcium and protein content, which help maintain fullness between meals.

Calories: 90 (1/2 cup, nonfat)
Protein: 14g
Fat: 0g

Pair with sliced fruit, put atop avocado toast, or mix into pancake batter for a light, nutritious twist.

6. Lean Meat

Lean meats—including skinless chicken breast, turkey, and select cuts of beef—are standout sources of complete protein (containing all nine essential amino acids). Protein’s slower digestion and negligible blood sugar impact contribute to stable appetite and energy.

Calories: 140 (3 ounces chicken breast)
Protein: 26g
Fat: 3g

Add grilled, baked, or poached lean meat to salads, whole grains, or vegetable stir-fry for balanced meals.

7. Arugula

Arugula, a member of the cruciferous vegetable family, delivers a peppery kick to salads with minimal calories. It is abundant in vitamin K, folate, antioxidants, and phytonutrients—all with powerful anti-inflammatory effects.

Calories: 5 (per cup)
Protein: 0.6g
Carbs: 0.8g

Toss with olive oil, lemon, shaved Parmesan, or combine in sandwich wraps for added nutrition.

8. Cauliflower

Whether roasted, riced, or mashed, cauliflower delivers versatile fiber with very few calories. Its mild flavor helps it blend into “light” pizza crusts, purees, and stir-fries. Cauliflower is also a rich source of vitamin C and antioxidants, making it suitable for creative, healthy swaps.

Calories: 25 (1 cup florets)
Fiber: 2g

Try swapping rice or potatoes with riced cauliflower, or use it as a base for gluten-free pizza crusts.

9. Cosmic Crisp Apples

These relatively new apples are gaining popularity for their juicy sweetness and nutritional benefits. Cosmic Crisp apples offer a refreshing snack rich in fiber and vitamin C, contributing to satiety without adding many calories.

Calories: 70 (medium apple)
Fiber: 4g

Pair with nut butter for extra protein or slice into salads for crunch and flavor.

10. Blistered Snap Peas

Snap peas are a crisp, sweet vegetable option bursting with fiber and water. Easy to prepare as a side or snack, snap peas keep you full and hydrated while delivering essential vitamins.

Calories: ~35 (per cup)

Blister on high heat with olive oil, sprinkle with chili flakes, and finish with fresh lemon for a savory, filling treat.

11. Whole Grains

Whole grains such as brown rice, quinoa, barley, and farro are excellent for building satisfying, balanced meals. Their fiber and micronutrient content contribute to feelings of fullness, digestive health, and steady energy levels.

Calories: 150–180 (1/2 cup cooked grains)
Fiber: 3–5g

Add whole grains to grain bowls, salads, or as a side with lean proteins and vegetables.

12. Beans & Legumes

Beans and legumes offer a unique combination of plant-based protein, fiber, and minerals for very few calories per serving. They help regulate blood sugar, lower cholesterol, and sustain fullness between meals.

Calories: 110–120 (1/2 cup cooked beans)
Fiber: 5–7g
Protein: 6–8g

Use beans in salads, soups, wraps, or as a meat substitute in tacos and stir-fries.

13. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard supply vitamins, minerals, and water with almost negligible calories. They offer antioxidant and anti-inflammatory benefits, making them an ideal choice for meal volume and nutrient density.

Calories: 7–15 (per cup, raw)

Prepare salads, blend in smoothies, or sauté with garlic and olive oil for flavor-packed, low-calorie meals.

Smart Ways to Add Low-Calorie Foods Into Your Diet

Combine protein (eggs, cottage cheese, lean meat) with fiber-rich vegetables for balanced meals.
Choose water-dense produce (snap peas, arugula, leafy greens) for bulk without excess calories.
Swap refined grains for whole grains and legumes to boost satisfaction and nutrition.
Use berries and apples for natural sweetness instead of added sugars.
Get creative with cauliflower—try as “rice,” mashed, in crusts, or roasted.

Low-Calorie Food Comparison Table

Food Item	Calories (Standard Serving)	Fiber (g)	Protein (g)
Eggs	72 (1 egg)	0	6
Oats	150 (1/2 cup dry)	4	5
Greek Yogurt	100 (3/4 cup nonfat)	0	15–17
Berries	60–80 (per cup)	3–8	1–2
Cottage Cheese	90 (1/2 cup nonfat)	0	14
Lean Meat	140 (3 oz)	0	26
Arugula	5 (1 cup)	0.4	0.6
Cauliflower	25 (1 cup florets)	2	2
Cosmic Crisp Apple	70 (medium)	4	0.5
Snap Peas	35 (1 cup)	2.5	2.5
Whole Grains	150–180 (1/2 cup cooked)	3–5	3–4
Beans & Legumes	110–120 (1/2 cup cooked)	5–7	6–8
Leafy Greens	7–15 (per cup)	1–2	1–2

Frequently Asked Questions (FAQs) About Low-Calorie, Filling Foods

Q: What makes a food filling and low in calories?

A: Foods that combine fiber, protein, or water-dense content delay digestion and help control appetite, so you eat less while feeling full. Examples include eggs, Greek yogurt, beans, produce, and lean meats.

Q: Are all low-calorie foods healthy?

A: No. Some processed low-calorie foods may lack nutrition or include artificial additives. Prioritize whole foods like fruits, vegetables, eggs, and lean meats for safe, sustained benefits.

Q: Can you build a full meal from mostly low-calorie foods?

A: Yes! Combine different categories—lean proteins, whole grains, and vegetables—to build satisfying, complete meals.
For example, a salad with arugula, beans, grilled chicken breast, and berries or a Greek yogurt parfait with oats and fruit.

Q: Do low-calorie foods taste bland?

A: Not at all. Many low-calorie foods are flavorful or can easily be elevated with herbs, spices, light sauces, or healthy dressings.

Tips for Sustainable Healthy Eating

Focus on variety: Mix different categories from your shopping list for taste and nutrition.
Stay hydrated: Sometimes thirst is mistaken for hunger—drink water and include hydrating produce.
Prep ahead: Clean and chop vegetables, portion snacks, and batch-cook grains for easy access all week.
Embrace cooking methods like roasting, grilling, and steaming to maximize flavor without excess calories.
Practice mindful eating: Pay attention to portion sizes and hunger cues for a more intuitive approach.

Conclusion

These 13 low-calorie foods prove that eating healthily doesn’t mean sacrificing satiety or taste. From eggs and oats to vibrant berries and greens, each food offers unique benefits that support weight management and overall wellness. Let this guide inspire more confident, informed choices on your path to a healthier, fuller lifestyle.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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