22 High-Volume, Low-Calorie Foods & Meal Ideas

When it comes to managing your weight, one of the biggest challenges is feeling satisfied while still keeping calories in check. We all want to eat enough to feel full, but depending on the types of foods you choose, it can be challenging to eat to fullness and control calories.

That’s where high-volume, low-calorie foods come in. These are foods that deliver a lot of bulk for very few calories, such as leafy greens, cucumbers, berries, or broth-based soups. They fill your stomach without filling up your daily calorie budget.

Not only do these foods help curb cravings, but they also boost nutrient intake and make sticking to a calorie deficit easier. Whether you’re trying to lose weight, maintain a healthy diet, or simply eat more whole foods, eating the best high-volume low-calorie foods is a strategy that works.

What Are High-Volume, Low-Calorie Foods?

High-volume, low-calorie foods are those that provide a generous portion size with minimal calories. This is possible because they are naturally high in water, fiber, or air. Water and fiber add weight and bulk without adding calories, while air (in foods like popcorn or whipped yogurt) contributes to volume.

High-volume foods with low calories are easier to eat in larger amounts while keeping calorie intake low, which helps with satiety. By filling your stomach, they send fullness signals to the brain, reducing the urge to overeat more calorie-dense options.

Why High-Volume Foods Are Good for Weight Loss

The principle behind eating low-calorie, high-volume foods come from the concept of energy density, or the number of calories in a given weight of food. Foods like chips or cookies are energy-dense: small portions pack lots of calories. On the other hand, foods like vegetables, fruit, and broth-based soups are low in energy density.

For example:

• 100 calories of potato chips equals about 9–10 chips.

• 100 calories of cucumbers equals over 6 cups of sliced cucumbers.

Both provide the same calories, but one barely touches your hunger while the other fills a salad bowl. Choosing more high-volume, low-calorie meals and snacks can make managing your weight easier by reducing hunger and making portions look and feel satisfying.

22 High-Volume, Low-Calorie Foods to Add to Your Meals

Below are some of the best foods to keep you full without breaking your calorie budget

Vegetables

1. Zucchini- 33 calories for a whole medium zucchini
   Low in calories and versatile, zucchini can be spiralized into “zoodles” or grilled as a side dish.

2. Cauliflower – 27 calories per cup chopped
   A high-volume, low-calorie veggie great for rice substitutes, pizza crust, or roasting.

3. Cucumber – 16 calories per cup sliced
   Made mostly of water, cucumbers are high-volume, low-calorie foods that are refreshing and perfect for salads or snacking.
   
   

4. Leafy Greens – 10–20 calories per 2 cups raw
   Spinach, kale, and romaine are extremely nutrient-dense and add bulk to any meal.
   
   

5. Bell Peppers – 24 calories per medium
   Crunchy, colorful, and packed with vitamin C. Eat these high-volume, low-calorie foods  raw, stir-fried, or in soups and sauces.
   
   

6. Cabbage – 22 calories per cup chopped
   Works raw in slaws, cooked in stir-fries, or as a base for soups.
   
   

7. Mushrooms – 15 calories per cup sliced
   Loaded with tons of minerals, mushrooms add umami flavor with almost no calories.
   
   

8. Tomatoes – 22 calories per medium
   A juicy, versatile high-volume, low calorie food for sauces, soups, or salads. They even work great on their own as a snack.
   
   

9. Celery – 14 calories per cup chopped
   Hydrating, crunchy, and often paired with hummus or nut butter.
   
   

10. Spaghetti Squash – 42 calories per cup cooked
    A pasta substitute that’s naturally low in carbs and calories.
    
    

11. Radishes – 19 calories per cup sliced
    Peppery and crisp, great for topping salads or tacos.
    
    

12. Pickles (Dill) – 5–10 calories per spear
    A crunchy snack with virtually no calories, just watch the sodium levels.

Fruits

13. Watermelon – 46 calories per cup diced
    High water content makes this high-volume, low-calorie food  refreshing and filling.
    
    

14. Strawberries – 49 calories per cup, halved
    Sweet, hydrating, and loaded with antioxidants.
    
    

15. Berries – 30-40 calories per ½ cup
    Blueberries, raspberries, and blackberries are high-volume, low-calorie, fiber-rich, and nutrient-packed.
    
    

16. Grapefruit – 52 calories per ½ medium
    Known for aiding satiety to meals and supporting weight management.
    
    

17. Peach – 58 calories per medium
    Naturally sweet and hydrating, these low-calorie, high-volume foods make a great on-the-go snack.

Protein & Add-Ons

18. Egg Whites – 51 calories for 3 large
    Pure protein with almost no fat or carbs, great for omelets.
    
    

19. Chomps Meat Sticks – 100 calories
    A portable, high-quality protein snack that pairs well with high-volume veggies.
    
    

20. Plain Nonfat Greek Yogurt – 45–60 calories per ½ cup
    Thick, creamy, and filling with added probiotics.
    
    

21. Shirataki Noodles – 10–20 calories per serving
    Made from konjac root, these noodles are one of our favorite low-calorie, high-volume foods.
    
    

22. Low-Sodium Broth – ~10 calories per cup
    A great base for soups that can be bulked up with vegetables.

Tips for Incorporating High-Volume, Low-Calorie Foods Into Your Diet

• Start Each Meal With a Volume-Rich Base: Use leafy greens, chopped veggies, or broth-based soups to bulk up your plate before adding more calorie-dense ingredients. A large salad at lunch or a veggie-packed broth before dinner can help fill your stomach early, leaving less room for heavier foods.

Why it works: This primes your stomach with fiber and water, which helps you feel full sooner and naturally reduces calorie intake.

• Pair With Lean Protein for Lasting Fullness: Low-calorie, high-volume foods work best when balanced with protein. Add grilled chicken to a salad, mix egg whites into a veggie scramble, or enjoy a Chomps meat stick with cucumber slices. Protein slows digestion and helps stabilize blood sugar.

Why it works: Protein helps you stay full longer and prevents energy crashes, making it easier to stick with healthy habits.

• Choose Fiber-Rich Options to Curb Cravings: Not all low-calorie, high-volume foods are equally filling; fiber-rich ones like berries, cauliflower, or cabbage are especially effective. Incorporating these regularly into meals and snacks helps blunt hunger between eating occasions.

Why it works: Fiber slows digestion, promotes satiety, and helps manage blood sugar levels, which reduces the likelihood of overeating later.

• Use Herbs and Spices for Flavor Without Calories: Lemon juice, garlic, chili flakes, vinegar, and fresh herbs transform simple vegetables or soups into flavorful, satisfying meals. They allow you to keep meals interesting without adding oils, butter, or calorie-heavy sauces.

Why it works: Flavorful meals keep you satisfied and make it easier to choose low-calorie foods without feeling deprived.

• Watch for Hidden Calories in Add-Ons: Be mindful of toppings like cheese, creamy dressings, croutons, or excess oils. Even small amounts can double the calorie count of an otherwise light meal. Stick with lighter condiments or use small portions strategically with your low-calorie, high-volume foods.

Why it works: Avoiding calorie-dense extras keeps the “low-calorie” part of volume eating intact, ensuring you get the benefits without unintended calorie creep.

• Meal Prep High-Volume Staples Ahead of Time: Wash and chop vegetables in advance, cook spaghetti squash, or pre-portion berries for the week. Having quick, grab-and-go options makes it much easier to default to low-calorie, high-volume foods instead of packaged snacks.

Why it works: Easy access to healthy staples increases the likelihood of choosing them consistently, making volume eating a natural habit.

• Snack Wisely: Choose savory snacks that are both low in calories and high in volume, like air-popped popcorn, vegetables with hummus, Greek yogurt with berries, or a Chomps meat stick paired with raw veggies. These options provide bulk as lower-calorie, high-volume foods

Why it works: Smart snacks satisfy cravings, help control appetite between meals, and keep you from reaching for calorie-dense convenience foods.

High-Volume, Low-Calorie Meal Ideas

Here are five quick and balanced meals under 400 calories:

1. Grilled Chicken Salad: Chicken breast over leafy greens, cucumbers, and tomatoes with a light vinaigrette.

2. Veggie Stir-Fry: Mushrooms, zucchini, and bell peppers sautéed with garlic and soy-ginger sauce.
   

3. Broth-Based Veggie Soup: Low-sodium broth with cauliflower, cabbage, and shirataki noodles.

4. Egg-White Omelet: Spinach, mushrooms, and tomatoes folded into fluffy egg whites.

5. Greek Yogurt Bowl: Nonfat Greek yogurt topped with berries and a sprinkle of chia seeds.

FAQs About High-Volume, Low-Calorie Foods

Can low-calorie, high-volume foods help with weight loss?

Yes. By lowering the energy density of your meals, you can eat satisfying portions while still maintaining a calorie deficit.

Is a cucumber a high-volume, low-calorie food?

Absolutely. With just 16 calories per cup, cucumbers are mostly water and perfect for adding bulk.

Is yogurt a high-volume, low-calorie food?

Nonfat Greek yogurt is an excellent choice; it is high in protein and low in calories, while adding creaminess and staying power to meals.

Is oatmeal a high-volume, low-calorie food?

Yes. Oatmeal expands when cooked, providing volume and fiber.