Are you the one planning to maintain a healthy lifestyle? Well, it often means that you must choose foods that are both nutritious and filling but not high in calories at the same time. So, here, high-volume, low-calorie foods play the role. These are considered a great solution because they allow you to eat larger portions without consuming too many calories. Usually packed with fiber- and water-rich foods, these meals help you feel full and satisfied while supporting weight management.

Doesn’t matter if you’re looking to lose weight or just want to eat healthier; opting for more high-volume, low-calorie foods in your diet can be a smart choice for long-term health and wellness. Let’s explore some of the best options without any further ado!

High-Volume, Low-Calorie Foods: Get Familiar!

Before discussing the best high-volume, low-calorie foods, let’s define what they are.

So, high-volume, low-calorie foods allow you to eat large portions while not adding many calories to your body. Most of these foods have a low density, which means that they provide less energy per gram. 

They typically contain large amounts of water, air, or fiber and are relatively low in fat. These foods occupy more space in your stomach; you feel less hungry, making you take fewer meals in a given time. 

If you count the good examples of such foods, then these may include fruits, low-starchy vegetables, whole grain products, and lean proteins. These can be a great strategy to derive satisfaction from foods, yet at the same time, you are energetic, healthy, and lean.

Best High-Volume Low-Calorie Foods You Must Have!

Are you excited to get the amazing list of high-volume, low-calorie foods? Then follow these:

1.Leafy Greens

It is preferable to include leafy greens, such as kale, spinach, bok choy, lettuce, and so on. You can make many meals lighter by substituting greens for other higher-calorie ingredients. For example, you may cook sushi and replace rice with spinach, and instead of using tortillas or burger buns, you may use lettuce.
They also make a perfect base for any kind of satisfactory salad. So, simply pack half a portion of your plate from veggies, the other half divided between protein-rich items and fiber-rich carbs. When it comes to dressings, always keep it lighter—go with a very little balsamic vinegar combined with olive oil.

2.Zucchini

Zucchini is also another great vegetable that is very low on calories and ideal for use in making high-volume food. It has about 27 calories per cup, which makes it perfect for people with bulk requirements for their meals. One of its many uses is to spiralize it into zucchini noodles since it can replace pasta; it is also suitable for stir-frying or included in soups. Because of its mild flavor taste, zucchini can be integrated into almost any meal and used in creative ways.

3.Tomatoes

Tomatoes contain negligible calories and a high amount of water, which makes them an ideal food that keeps you full. It also contains vitamins, mineral nutrients, and antioxidants such as lycopene, which is good for health. Tomatoes are used fresh in salads, are blended in sauces, and can be baked to form delicious side dishes.

That means if you are cutting down on the amount of food you are eating, you can add a couple of tomatoes to your diet. You don’t need to worry about gaining a couple of pounds! Because tomatoes are packed with only 22 calories per medium tomato.

However, if you are looking for optimal results with these foods, then you may opt for the Coffee Loophole Diet.

 

4.Cauliflower

Cauliflower is a versatile food, and most importantly, it is low in calories. A cup of cauliflower contains approximately 30 calories and can be used in many ways. Not only can you make delicious mashed cauliflower as a low-carb side dish in place of mashed potatoes, but you can also create cauliflower rice and cauliflower pizza crust. Cauliflower also fits well in soup dishes, casseroles, and stir-fried meals. It is rather neutral in taste, and that’s why it can be used for making dishes more filling without affecting their calorie content too much.

5.Berries

If you want something sweet, eat fresh fruits, such as berries. They are very rich in fiber, vitamins, and antioxidants and have few calories. If you look at a cup of strawberries, for instance, you get approximately 50 calories, but it has water and fiber content that keep you full. You can eat it fresh, put it in yogurt, or blend it in a smoothie. Berries are also good to put on oatmeal or use in salads as a garnish.

In a study, it was found that a 65-calorie afternoon snack of berries led to lower calorie intake later in the day as compared to a 65-calorie snack of gummy candies.

 

6.Cucumber

The cucumbers are very beneficial in hydrating your body and are very low in calorie content, containing just 16 calories per cup. These are mostly made of water and are therefore perfect for you if you want to have a full feel without necessarily taking so many calories. Put them in salads or sandwiches, or just play the nice crunchy role with a pinch of salt and pepper. You can even julienne cucumbers for a low-calorie and pasta substitute.

 

7. Air-Popped Popcorn

In the snack category, air-popped popcorn is a very good source of crunch. Popcorn is a low-calorie food anyway, and making it from scratch (without butter and oil) is very healthy for you and satisfying at the same time. Three cups of popcorn, popped without oil, hold only 90 calories, but the fiber will keep hunger at bay for quite a while. For some more flavor, add things such as nutritional yeast or spices such as cinnamon where you want a little kick without unhealthy calories.

In a study of 35 people, researchers found that those who ate 100 calories of popcorn felt fuller and more satisfied than those who ate 150 calories of potato chips.

 

8.Watermelon
Another beneficial low-calorie food that has high water content for cooling the body, especially in summer, is watermelon. Being composed of a high 90% water content, this fruit makes you full without having to put a lot of calories down your throat. Watermelon has about 46 calories out of a cup of diced one and is so sweet that it can be used to bite away any proneness to take sugary foods. You can use it more desirable as a snack, in a shake, or included in a bowl of fruits.

 

9.Mushrooms

Mushrooms are very low in calories. These can also help meat lovers achieve their desired portion size of the meal without taking in any meat at all. Raw mushrooms themselves have approximately 15 calories per cup, which can actually make them quite beneficial when you want to add some bulk to the dish while not adding calories to it. Include them in stir fry, salads, and soups; you can also use them instead of meat in burgers or tacos.

 

10.Egg Whites

Egg whites are highly protein-rich products, and the calorie content of the dish is low. The egg white of one large egg has roughly 17 calories, while a whole egg contains approximately 70 calories. Cooking with egg whites is ideal when you are aiming for a high-protein, low-calorie diet. Consume them in omelets and frittatas, or attempt to introduce them smoothly into vegetables, fruit, or other smoothies. Eating large portions of them can make them excellent for people who want to feel full for a long time while observing calorie intake.

So, as we know, these are low-calorie foods; it will be beneficial for you if you get to know how to count calories, especially for homemade food. To know how it actually works, click here.

Conclusion

Promoting the consumption of high-volume, low-calorie foods is a very simple strategy that aids in weight loss, improved digestion, and reduced hunger. The foods are dense with nutrients, water, and fiber, which makes them suitable for you. Depending on whether you want to have a salad, a sweet, juicy watermelon, or even some popcorn with no oil and butter, there are so many choices you can make.

That way, you can consume more food, have a great time during meals, and not ruin your dieting plans. So, why not embrace these high-volume, low-calorie foods?