Ever feel like you’re eating tiny portions just to stay within your calorie goal — and still feel hungry? You’re not alone. The secret to staying satisfied while losing or maintaining weight isn’t eating less — it’s eating smarter. That’s where high-volume, low-calorie foods come in.

These foods are nutrient-dense, packed with fiber or water, and take up more space in your stomach while keeping your calorie intake low.

🌿 What Are High-Volume, Low-Calorie Foods?

High-volume foods are foods you can eat in larger portions for relatively few calories. They:

• Are often rich in water or fiber
• Take longer to digest
• Help stretch your stomach to promote satiety

Examples include:

• Leafy greens
• Water-rich fruits and vegetables
• Air-popped popcorn
• Lean proteins
• Broth-based soups

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📈 Benefits of High-Volume, Low-Calorie Foods

1. Curb hunger without blowing your calorie budget
2. Reduce overeating by increasing satiety
3. Support weight loss with less restriction
4. Make meals feel more satisfying and abundant
5. Encourage better digestion with more fiber and water

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🍎 Top 15 High-Volume, Low-Calorie Foods to Add to Your Meals

1. Zucchini

~17 calories per 100g — great spiralized or roasted

2. Cucumber

~16 calories per 100g — hydrating and crunchy in salads or as snacks

3. Strawberries

~32 calories per 100g — naturally sweet and full of fiber

4. Broccoli

~34 calories per 100g — rich in fiber and antioxidants

5. Cauliflower

~25 calories per 100g — mash, rice, roast, or air-fry it

6. Watermelon

~30 calories per 100g — satisfying for sweet cravings and hydration

7. Lettuce & Leafy Greens

~15 calories per 100g — volume-boosting salad base

8. Cabbage

~25 calories per 100g — stir-fry it or add to soups and stews

9. Popcorn (Air-Popped)

~31 calories per cup — crunchy, fiber-rich snack

10. Tomatoes

~18 calories per 100g — juicy, flavorful, and versatile

11. Egg Whites

~17 calories per egg white — high in protein, low in fat

12. Greek Yogurt (Non-Fat)

~59 calories per 100g — creamy, satisfying, and protein-packed

13. Mushrooms

~22 calories per 100g — hearty texture, great meat substitute

14. Celery

~14 calories per 100g — crunchy, hydrating snack with fiber

15. Broth-Based Vegetable Soups

~50–80 calories per cup — warm, filling, and customizable

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🚀 How to Build High-Volume, Satisfying Meals

Combine for Power:

• Mix leafy greens + lean protein + roasted veggies
• Add broth or sauce to low-calorie bases
• Use herbs and spices to boost flavor without calories

Sample Meal:

• 2 cups steamed broccoli + 100g grilled chicken + ½ cup quinoa = ~350 calories and massive volume

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🔗 Track High-Volume Foods Easily With NutriSnap

Calorie Counter by NutriSnap makes it easy to track filling foods so you can:

• 📸 Snap a photo of your veggie-packed plate
• 🏧 Scan barcodes on low-calorie snacks
• 🎤 Say your meal out loud with voice logging
• ✅ Use verified nutrition data with no confusing duplicates

Build meals that keep you full and energized without the guesswork.

🏆 Final Thoughts: Fullness Doesn’t Have to Be High-Calorie

Eating low-calorie meals shouldn’t mean feeling deprived. With high-volume, low-calorie foods, you can eat more, feel satisfied, and still make progress.

And with Calorie Counter by NutriSnap, you can track it all with accuracy and ease.

Download NutriSnap today available in IOS and Android and start creating meals that nourish you fully — without the extra calories.