13 Low-Calorie Foods That Are Surprisingly Filling

1. Oats

Oats are an excellent addition to your diet if you are trying to lose weight. In addition to being low in calories, they are rich in protein and fiber, both of which keep you feeling satiated and can reduce hunger. In a 1/2-cup serving of dry oats, there are 148 calories, 5.5 grams of protein, and 3.8 grams of fiber.

2. Greek yogurt

Greek yogurt is an excellent source of protein that can increase feelings of fullness and help you consume fewer calories throughout the day. Studies have shown that Greek yogurt can help you lose weight by reducing hunger and improving your metabolism. In a 1-cup serving of Greek yogurt, there are 150 calories and 16 grams of protein.

3. Watermelon

Watermelon is very low in calories (46 calories per cup) and is also high in water content and nutrients such as vitamins C and A. Eating watermelon can satisfy your hunger while keeping you well hydrated, which plays a significant role in controlling appetite.

4. Berries

Berries come in many varieties—raspberries, strawberries, blackberries, blueberries—and are both low in calories and filling. Berries contain pectin, a dietary fiber that has been shown to increase feelings of fullness. In a 1-cup serving of berries, there are 84 calories and 3.6 grams of fiber.

5. Chia seeds

Chia seeds are a true superfood—low in calories, nutritious, and filling. Chia seeds contain soluble fiber, which absorbs liquid and expands in your stomach to make you feel full. Adding them to your diet can help control hunger pangs and lead to calorie reduction. In a 1-ounce serving of chia seeds, there are 138 calories, 10.6 grams of fiber, and 4.5 grams of protein. 

6. Soup

Soup is a simple and filling way to satisfy your hunger without adding much to your calorie intake. While there are a wide variety of soups you can try, soups made from stock or broth are usually fairly low in calories and contain some protein. Studies have shown that eating soup before a meal may help decrease overall calorie intake.

7. Fish

Fish is fairly low in calories while being rich in nutrients. For example, a 100-gram serving of codfish contains 80 calories and 17 grams of protein. Fish protein is an excellent way to increase feelings of fullness and help you stay satiated. Lean fish like cod, halibut, and flounder are lowest in calories, while fatty fish like salmon and mackerel are higher in calories.

8. Lean meat

Lean meats such as chicken and turkey are incredibly satisfying due to their high protein content. Eating more protein in your meals can help you reduce cravings and prevent overeating. An extra benefit is that they are low in calories.

9. Cottage cheese

Strained cottage cheese is a protein-dense food that makes you feel full for longer. A 1-cup serving of cottage cheese contains 163 calories and 28 grams of protein, making it an excellent choice for weight loss.

10. Eggs

Eggs are rich in protein, amino acids, B vitamins, vitamin D, and selenium. They are a great low-calorie, filling food to include in your breakfast to boost fullness throughout the day. In 1 large egg, there are about 72 calories and 6 grams of protein.

11. Popcorn

Due to its high fiber content, popcorn is an excellent snack that has only 31 calories per cup. Compared to other snack foods, popcorn can help increase feelings of fullness and keep hunger pangs at bay. Avoid varieties that contain extra butter, sugar, or fat.

12. Legumes

Legumes such as beans, lentils, and peas are low in calories and high in fiber, which makes them filling. Studies have shown that legumes can reduce hunger and increase satiety.

13. Quinoa

Quinoa is a nutrient-dense grain that is high in fiber and protein. It has been shown to reduce hunger and boost metabolism, which can help you consume fewer calories.