7 Low-Calorie Foods That Are Astonishingly Filling

A bowl of fruit sitting on a table

Cutting back on calories is the most challenging aspect of weight loss. Many low-calorie foods leave you hungry and unfulfilled, making it more tempting to overeat and indulge. 

Plenty of healthy foods exist that are filling, tasty, and low in calories.

Here are 13 low-calorie foods that are easy filling.

1. Oats 

Food on a plate

Oats are an excellent addition to a healthy weight loss diet, not only low in calories but also high in protein and fiber that keep you feeling full. 

A ½ cup of dry oats has 148 calories and 5.5 grams of protein and 3.8 grams of fiber. Protein and fiber can have notable impacts on hunger and appetite. 

Eating oatmeal for one meal can fulfill hunger and decreases calorie intake in the next meal. 

2. Greek Yogurt

Greek yogurt is a good source of protein and promotes weight loss. 150-grams of greek yogurt provides about 130 calories and 11 grams of protein. A study exclaimed, how a high-protein yogurt affects appetite compared to unhealthy high-fat snacks. 

3. Soup 

A bowl of soup on a table

Soup can be very satisfying. A study says that a soup may be more filling compared to solid foods. A study tells, consuming soup before a meal can reduce calorie intake at lunch by 20%. 

4. Eggs

Eggs are full of nutrients and low in calories. A single large egg has approximately 72 calories, 6 grams of protein, and many important vitamins and minerals. Studies suggest that starting your day with an egg can boos fullness and reduce hunger. 

A study shows those who ate eggs in breakfast experienced a greater feeling of fullness. 

5.  Berries 

Berries that are strawberries, blueberries, raspberries, and blackberries are rich in vitamins, minerals, and antioxidants that optimize your health. Berries also promote weight loss and reduce hunger. 

148 grams of blueberries supply 84 calories and 3.6 grams of fiber. Berries are also rich in pectin, which is one type of dietary fiber with reduces stomach emptying and increases the feeling of fullness. 

6. Popcorn

Popcorn tops the chart as one of the most filling low-calorie snacks. There are only 31 calories in 1 cup of air-popped popcorn and it gives 1.2 grams of dietary fiber. 

Fiber slows the process of digestion and promotes a sense of fullness, but it can also stabilize blood sugar to prevent hunger and cravings. 

A study shows that people who ate calories of popcorn were more satisfied than people who had 150 calories of potato chips. 

7. Fish

Fish is a known substitute for proteins. For example, 85 grams of fish provides 15 grams of protein and under 70 calories. Studies show that increasing the intake of proteins reduces hunger and reduces the level of hormones that promote hunger. 


Cutting back on calories does not mean you have to feel hungry or unsatisfied. Eating a variety of foods with plenty of proteins and fibers reduces hunger and fights cravings. With an active lifestyle, these low-calorie foods can make you feel satisfied throughout the day. 

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