When it comes to watching your weight, finding foods that are both low in calories and filling can be a challenge. However, there are plenty of options out there that can keep you feeling satisfied without sabotaging your diet. In fact, some foods are not only low in calories but also provide important nutrients that your body needs to function properly.
One of the keys to feeling full while consuming fewer calories is to choose foods that are high in fiber. Fiber adds bulk to your meals, helping to fill you up and keep you satisfied for longer periods of time. Luckily, there are many low-calorie foods that are packed with fiber, such as fruits, vegetables, and whole grains.
In addition to fiber, protein is another key nutrient that can help keep you feeling full. Foods that are high in protein take longer to digest, which means that they stay in your stomach longer and keep you satisfied. Some examples of low-calorie, high-protein foods include chicken breast, Greek yogurt, and legumes.
Another important factor to consider when choosing low-calorie, filling foods is their water content. Foods that are high in water can help you feel full, as they take up space in your stomach without adding many calories. Examples of water-rich foods include cucumbers, watermelon, and soups made with broth-based stocks.
In this article, we will explore 13 low-calorie foods that are surprisingly filling. These foods not only provide essential nutrients but also help keep you satisfied and on track with your weight loss goals. Incorporating these foods into your diet can help you feel full and satisfied while still maintaining a calorie deficit. So let’s dive in and discover the delicious options that await!
Oats are a nutritious grain that can be a great addition to a low-calorie diet. They are packed with nutrients and provide several health benefits.
Oats are a good source of carbohydrates, which are the body’s main source of energy. They also provide dietary fiber, which can help with weight management and digestion. In fact, a single serving of oats contains more fiber than a serving of most other grains.
In addition to carbohydrates and fiber, oats also contain a good amount of protein. Protein is essential for building and repairing tissues, as well as supporting immune function.
Furthermore, oats are rich in vitamins and minerals. They are particularly high in manganese, phosphorus, and magnesium, which are important for bone health. Oats also provide several B vitamins, including thiamin, riboflavin, and niacin, which play a vital role in energy production.
Another notable nutrient in oats is beta-glucan, a type of soluble fiber that has been shown to have numerous health benefits. Beta-glucan can help lower cholesterol levels, improve blood sugar control, and promote a healthy gut.
Despite their small size, oats are surprisingly filling. This is because they have a high viscosity, which means they absorb a lot of liquid and expand in your stomach, making you feel full for longer. This can be especially beneficial when trying to lose weight or control cravings.
Overall, oats are a nutritious and satisfying food that can be enjoyed in a variety of ways. They can be cooked into a hearty bowl of oatmeal, added to smoothies, or used as a topping for yogurt or salads. Incorporating oats into your diet can help you feel fuller for longer and maintain a healthy weight.
Greek yogurt nutrition
Greek yogurt is a popular and healthy choice for those looking for a low calorie but filling snack option. Not only is it delicious, but it is also packed with key nutrients that can benefit your overall health.
One of the standout nutritional features of Greek yogurt is its high protein content. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting muscle growth, and helping you feel fuller for longer periods of time.
In addition to protein, Greek yogurt is also a great source of calcium, which is important for maintaining strong and healthy bones. It also contains other essential minerals such as phosphorus, potassium, and zinc.
Another nutritional advantage of Greek yogurt is its probiotic properties. Probiotics are beneficial bacteria that can help improve digestion and support a healthy gut. Including Greek yogurt in your diet can contribute to a healthier digestive system and may even boost your immune system.
Greek yogurt is often low in calories and can be a great replacement for high-calorie snacks and desserts. It is also lower in carbohydrates compared to regular yogurt, making it a suitable option for those following a low-carb or ketogenic diet.
When choosing Greek yogurt, it’s important to opt for varieties that are free of added sugars and artificial ingredients. Plain Greek yogurt is the healthiest option, but you can also add your own mix-ins like fresh fruits, nuts, or a drizzle of honey for added flavor.
Overall, Greek yogurt is a nutritious and filling food that can be enjoyed as a snack or incorporated into various dishes. Its high protein content, probiotic properties, and essential mineral content make it a top choice for those seeking a healthy and satisfying food option.
Soups are a great option for a low calorie meal that is also filling. They are rich in nutrients and can provide a satisfying and comforting meal. Here are some key aspects of soup nutrition:
- Low calorie: Soups are generally low in calories, especially if they are broth-based or vegetable-based. This makes them a great option for those watching their calorie intake.
- High in vitamins and minerals: Soups can be packed with vitamins and minerals, especially if they contain a variety of vegetables. They provide essential nutrients that are important for overall health and well-being.
- Fiber: Many soups are high in fiber, which helps to keep you full for longer and aids in digestion. This can be beneficial for weight management and overall gut health.
- Hydration: Soups are a great way to stay hydrated, especially if you choose a soup that is broth-based. They can be a nutritious alternative to plain water.
- Protein: Some soups, like chicken or lentil soup, can be a good source of protein. This is important for tissue repair and growth, as well as maintaining muscle mass.
- Low in fat: Most soups are low in fat, especially if they are homemade. This makes them a healthy option for those looking to reduce their fat intake.
- Easy to make: Soups are relatively easy to make, and you can customize them to suit your taste preferences and dietary needs. They are a versatile meal option that can be enjoyed year-round.
Overall, soup nutrition can vary depending on the ingredients used. However, many soups are a nutritious and filling choice for a low calorie meal. They provide essential nutrients, are hydrating, and can be a satisfying option for those looking to maintain a healthy diet.
Berries are not only delicious but also a great addition to a low-calorie diet due to their nutritional properties. These small fruits are packed with vitamins, minerals, and antioxidants that contribute to their health benefits.
Weight management: Berries are low in calories and high in fiber, making them an excellent choice for weight management. The fiber content helps to keep you feeling full for longer, reducing the temptation to snack on unhealthy foods.
Antioxidants: Berries are rich in antioxidants, such as anthocyanins, which help to protect the body against free radicals and reduce the risk of chronic diseases, including heart disease and certain types of cancer.
Vitamins and minerals: Berries are a good source of vitamin C, which is essential for a healthy immune system and collagen production. They also contain vitamins A, E, and K, as well as minerals like potassium and manganese.
Ant-inflammatory properties: Some berries, like blueberries, have anti-inflammatory properties due to the presence of compounds called flavonoids. This can help reduce inflammation in the body and prevent diseases associated with chronic inflammation.
Heart health: Berries are known to have cardio-protective effects due to their high content of antioxidants and fiber. Regular consumption of berries has been linked to a decreased risk of heart disease and improved heart health.
Overall, incorporating berries into your low-calorie diet can provide numerous health benefits, including weight management, improved heart health, and protection against chronic diseases. So, don’t hesitate to include these tasty and nutritious fruits in your daily meals.
Eggs are a highly nutritious food that are also low in calories. They are packed with essential nutrients that support overall health and well-being. Here are some key nutritional facts about eggs:
- Eggs are a complete protein source, meaning they provide all the essential amino acids that your body needs to function properly.
- Eggs are rich in vitamins such as vitamin A, vitamin D, vitamin E, vitamin K, and a range of B vitamins including B2 (riboflavin), B5 (pantothenic acid), and B12 (cobalamin).
- Eggs are a great source of minerals like iron, phosphorus, zinc, and selenium.
- One large egg contains about 78 calories, making it a low-calorie option for those who are watching their weight.
- Despite their cholesterol content, eggs do not have a significant impact on blood cholesterol levels for most people. In fact, they may even raise levels of “good” HDL cholesterol.
In addition to their nutritional value, eggs are also versatile and can be cooked in a variety of ways to suit different tastes and preferences. They can be boiled, fried, scrambled, or used as an ingredient in various recipes.
Overall, eggs are a nutritious and filling food that can be a healthy addition to a balanced diet. They provide a range of vitamins, minerals, and essential nutrients while being low in calories, making them a great choice for a satisfying and nutritious meal or snack.
Popcorn is a low-calorie, whole grain snack that can be surprisingly filling. It is a popular choice for those looking for a guilt-free treat. One cup of air-popped popcorn contains only about 30 calories, making it a great option for weight management.
In addition to being low in calories, popcorn is also a good source of fiber. Fiber helps to promote feelings of fullness and can aid in digestion. It can also help to regulate blood sugar levels and cholesterol levels. Eating popcorn as a snack can be a healthy way to satisfy your hunger and keep you feeling satisfied between meals.
When choosing popcorn, it is important to opt for varieties that are not heavily buttered or coated in unhealthy additives. Air-popped popcorn is the healthiest option, as it does not contain any added oils or fats. You can add your own seasonings, such as salt, pepper, or nutritional yeast, to enhance the flavor without adding unnecessary calories.
While popcorn is a nutritious snack choice, it is important to consume it in moderation. It may be low in calories, but eating excessive amounts can still lead to weight gain. Stick to recommended serving sizes and pair popcorn with a balanced diet and regular exercise for optimal health benefits.
Overall, popcorn is a nutritious and filling snack option that can be enjoyed guilt-free. Its low calorie and high fiber content make it a satisfying choice for weight management. Just remember to choose air-popped popcorn and control portion sizes for a healthier snacking experience.
Chia seed nutrition
Chia seeds have gained popularity in recent years due to their nutritional benefits and versatility in cooking. These tiny seeds are packed with essential nutrients and can be incorporated into a variety of dishes to boost their nutritional value.
One ounce (28 grams) of chia seeds contains:
- 137 calories
- 4 grams of protein
- 9 grams of fat (including omega-3 fatty acids)
- 12 grams of carbohydrates
- 11 grams of fiber
Chia seeds are an excellent source of fiber, providing a significant portion of your daily recommended intake in just one serving. The high fiber content helps promote feelings of fullness, making chia seeds a great addition to low-calorie meals or snacks.
Additionally, chia seeds contain a good amount of protein, which is essential for building and repairing tissues in the body. Protein is also known to help increase satiety and reduce cravings, making it a valuable nutrient for weight management.
Chia seeds are also rich in omega-3 fatty acids, which are beneficial for heart health and brain function. These healthy fats play a role in reducing inflammation, improving cholesterol levels, and supporting overall cognitive function.
Furthermore, chia seeds are a good source of minerals such as calcium, phosphorus, and magnesium. These minerals are important for maintaining strong bones and teeth, regulating muscle function, and supporting a healthy immune system.
With their impressive nutrient profile, chia seeds are a great addition to any healthy diet. They can be sprinkled on top of salads, added to smoothies or yogurt, used as an egg substitute in baking, or even used to create a nutritious chia pudding.
In conclusion, chia seeds are a nutrition powerhouse that provide a wide range of health benefits. Including these small but mighty seeds in your meals can help boost satiety, support weight management, and promote overall well-being.
Fish is not only delicious, but also a highly nutritious food. It is rich in essential nutrients that promote overall health and well-being.
One of the main nutritional benefits of fish is its high omega-3 fatty acid content. Omega-3 fatty acids are a type of polyunsaturated fat that are important for brain health, heart health, and reducing inflammation in the body.
Additionally, fish is a great source of high-quality protein. Protein is essential for muscle growth, repair, and maintenance, as well as for supporting a healthy immune system.
Fish is also rich in various vitamins and minerals. It is a good source of vitamin D, which is necessary for strong bones and teeth, as well as for calcium absorption. Fish also contains B vitamins, such as vitamin B12, which are important for nerve function and energy production.
Furthermore, fish is a low-calorie food option, making it ideal for individuals who are watching their caloric intake. It can be a great choice for those looking to maintain a healthy weight or to lose weight.
It is important to note that not all types of fish are equally nutritious. Some species, such as salmon, trout, and sardines, are particularly high in omega-3 fatty acids and other beneficial nutrients. On the other hand, certain types of fish may contain higher levels of mercury or other contaminants, so it is important to choose fish sources that are low in contaminants.
In conclusion, fish is a highly nutritious food that offers numerous health benefits. It is a great source of omega-3 fatty acids, high-quality protein, vitamins, and minerals. Incorporating fish into your diet can support overall health and well-being.
Cottage cheese nutrition
Cottage cheese is a low-calorie food that is surprisingly filling. It is a dairy product that is made from the curds of cow’s milk. It has a creamy, lumpy texture and a mild, slightly tangy flavor.
One of the great things about cottage cheese is its nutritional value. It is a good source of protein, which is an essential nutrient that helps build and repair tissues in the body. It also contains important vitamins and minerals, such as calcium, phosphorus, and selenium.
Cottage cheese is relatively low in calories, with one cup containing approximately 220 calories. This makes it a great option for those who are trying to lose weight or maintain a healthy weight. It is also low in fat, with most varieties containing less than 5 grams of fat per serving.
In addition to being low in calories and fat, cottage cheese is also a good source of carbohydrates and fiber. This can help keep you feeling full and satisfied, making it a great snack or addition to meals.
Cottage cheese is also a versatile food that can be enjoyed in a variety of ways. It can be eaten plain or mixed with fruit, honey, or other toppings. It can also be used as a substitute for higher-calorie ingredients in recipes, such as in lasagna or pancakes.
Overall, cottage cheese is a nutritious and filling food that can be enjoyed as part of a balanced diet. Its high protein content and low calorie count make it a great option for those who are looking to maintain a healthy weight or lose weight.
Potatoes may not have the best reputation when it comes to dieting, but they can actually be a nutritious and filling addition to a low-calorie meal plan. While it’s true that potatoes are starchy and high in carbohydrates, they also offer several important nutrients.
One medium-sized potato contains about 110-120 calories, making it a relatively low-calorie option. They are also a good source of vitamins and minerals, including vitamin C, potassium, and vitamin B6. Vitamin C is an antioxidant that helps protect the body from damage caused by free radicals, while potassium is essential for maintaining healthy blood pressure and reducing the risk of stroke.
Potatoes also provide dietary fiber, which can help keep you feeling full and satisfied. Fiber is important for digestive health and can aid in weight loss by promoting feelings of fullness and reducing overall calorie intake.
When it comes to preparing potatoes in a low-calorie way, it’s important to avoid frying or adding excessive amounts of butter or oil. Instead, try baking, boiling, or steaming potatoes to retain their nutrients without adding unnecessary calories. You can also experiment with different seasonings and herbs to add flavor without the extra calories.
To make your potato-based meal even healthier, consider topping it with a small amount of low-fat sour cream or plain Greek yogurt, and adding a sprinkle of fresh herbs or spices.
So, don’t be afraid to include potatoes in your low-calorie meal plan. With proper portion control and healthy cooking methods, you can enjoy the nutritional benefits and filling nature of this versatile vegetable.
Lean meat nutrition
Lean meats are a great source of protein and can help you feel full while consuming fewer calories. Protein is an essential nutrient that plays a vital role in building and repairing tissues, as well as supporting the immune system. Choosing lean meats can provide you with the necessary protein without adding excessive fat to your diet.
|Calories per 100g
|Protein per 100g
|Fat per 100g
|Ground Turkey (97% lean)
As you can see, lean meats vary in terms of calories and fat content. Chicken breast and turkey breast are both low in calories and fat, making them excellent choices for those looking to reduce calorie intake. Lean beef and pork tenderloin are slightly higher in calories but are still good sources of protein. Ground turkey that is 97% lean is a leaner option compared to other ground meats.
When incorporating lean meats into your diet, it’s essential to focus on healthy cooking methods such as grilling, baking, or broiling. These methods help minimize added fats and calories. Additionally, be conscious of portion sizes to ensure you are getting the right amount of nutrients without overeating.
By including lean meats in your meals, you can enjoy a variety of delicious and filling options while maintaining a balanced and low-calorie diet.