These Low-Calorie Foods Help You Stay Full While Eating In A Deficit
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If you're interested in losing weight, you're probably aware that taking in less calories than you burn (a.k.a. calorie deficit) can help. With that, it only makes sense to reach for low-calorie foods to fill you up and help you achieve your weight loss goals.
Of course, having just any low-calorie food isn't the way to go—you want to make sure you're picking options that help you stay healthy and satiated while losing weight. "It's important to cover your nutrient bases," says dietitian Jessica Cording, RD, author of The Little Book of Game-Changers. At baseline, it's important to try to hit the same basic macros at every meal: protein, fat, and carbs, says Vanessa Rissetto, RD, the CEO and co-founder of Culina Health. "Then, add or substitute lower-calorie foods for more fullness," she adds.
Consider these 25 low-calorie foods next time you hit your local grocery store. They've been handpicked by nutritionists to help you reach your weight loss goals while still doing your health—and taste buds—a solid.
Meet the experts: Emily Morgan, RDN, is a clinical dietitian at Stanford Health Care. Jacqui Brockman, RD, is a nutritionist and dietitian for Goldman Sachs and Downstate Medical Center's STAR Health Center. Vanessa Rissetto, RD, is the CEO and co-founder of Culina Health. Jessica Cording, RD, is a New York-based nutritionist and author of The Little Book of Game-Changers. Lauren Minchen, RDN, is a dietitian based in New York City.
Avocado
Avocados provide plant-based fats and fiber, which together balance blood sugar and keep you satiated, says Lauren Minchen, RDN. Staying full and satisfied matters even if you set a calorie deficit goal for yourself, Cording adds. Eating a healthy, filling food like avocado can help prevent you from feeling super hungry and overdoing it on less filling foods later, she says.
While avocados are higher in fat than many fruits, recent research published in the Journal of the American Heart Association found that eating up to one avocado a day didn't cause people to gain weight. They also contain monounsaturated fats, which are linked to lower LDL (bad) cholesterol levels.
To incorporate more avocado into your diet, try a variation of avocado toast for breakfast or add a few slices on top of a salad to keep you full in between meals and prevent snacking.
Per serving (one cup): 234 calories, 21 g fat, 0 mg cholesterol, 10 mg sodium, 12 g carbs, 10 g fiber, 1 g sugar
Squash
Squash is full of fiber, water, and antioxidants, making it a great low-calorie food option, says Minchen. Dietary fiber intake is a main predictor of weight loss and dietary adherence in adults consuming low calorie diets because it supports satiety and speeds up bowel movements, per a recent study. Squash is also a good source of complex carbs, which are higher in fiber and digest more slowly than simple carbs, Cording says. "There's a lot to love there," she adds.
Squash is grouped into two categories: summer squash and winter squash, depending on when it's harvested. Try summer squash spiraled into "zoodles" as a yummy alternative to traditional noodles, or a roasted winter squash for natural sweetness.
Summer Squash per serving (1 cup): 21.8 calories, 1.16 g protein, 0.31 g fat, 4.46 g carbs, 3.31 g sugars, 2.3 mg sodium, 1.15 g fiber
Winter Squash per serving (1 cup): 63 calories, 1.4 g protein, 0.14 g fat, 16.4 g carbs, 2.8 g fiber, 3.08 g sugar, 5.6 mg sodium
Strawberries
Strawberries are packed with lots of vitamin C, says Minchen. They also contain antioxidants called polyphenols, which protect your body from oxidative stress. Apart from being delicious and refreshing, strawberries also contain dietary fiber which may help regulate blood sugar levels, slow down digestion, and help keep you full, per a recent study. They're also an easy way to sweeten up foods without adding a ton of calories, and can quickly jazz up a morning bowl of oatmeal, Rissetto says.
Per serving: 35 calories, 0.22 g fat, 10 mg sodium, 7.63 carbs, 1.8 g fiber, 5.34 g sugar
Edamame
"Edamame is full of plant-based complete protein and fiber (and a little omega-3), which together are a powerhouse for satiety," says Minchen. Edamame is also the only plant source that contains all nine essential amino acids, per a recent study, making it a healthy snack option.
"Edamame is [also] awesome for people who are looking for more plant-based protein options," Cording says. Edamame is also versatile: You can add a variety of seasonings and eat them from the pod, or add shelled beans to salads for a quick protein hit, she says.
Per serving: 224 calories, 12.1 g fat, 203 mg sodium, 13.8 g carbs, 8 g fiber, 3.4 g sugar, 18.4 g protein
Cauliflower
Cauliflower provides three grams of fiber per cup, as well as essential antioxidants, according to Minchen. This will leave you feeling fuller for longer throughout the day. "You can use cauliflower for so many things," Cording adds. This versatile veggie can be used as a substitute for high calorie ingredients such as rice, flour, and even red meat. Make cauliflower the star by baking it into pizza crust, transforming it into rice, crafting delicious pastas, mashing it up like potatoes, or cooking it with similar techniques used for thick cuts of steak...there’s a lot you can do here.
Per serving: 26 calories, 0.3 g fat, 31 mg sodium, 5.2 g carbs, 2.1 g fiber, 2 g sugar, 2 g protein
Walnuts
Walnuts are a great low-calorie food to eat due to being rich in omega-3 fatty acids, says Minchen. A small study compared weight loss results between a group of people on a walnut-enriched, reduced-energy diet and a standard, reduced-energy diet. The weight loss results were comparable, however, the walnut-enriched diet was especially linked to lower LDL cholesterol levels and reduced systolic blood pressure. Walnuts are also a great source of plant protein. Sprinkle them over greens, soup, or munch on a small handful for a quick hit of protein and fat.
Per serving (1 oz): 185 calories, 18.5 g fat, 0.6 mg sodium, 3.8 g carbs, 2 g fiber, 0.7 g sugar, 4.3 g protein
Potatoes
Although potatoes tend to get a bad rep as a carb-heavy food, whole potatoes with skin are actually rich in fiber, potassium, calcium, and magnesium, all of which make them extremely satiating, Minchen notes. "People tend to focus overly on calories but forget that we need certain amounts of macronutrients and minerals to support optimal nutrition,” she adds. One small study found that people who substituted 40% of their meat consumption with potatoes, beans, or peas felt fuller faster than before. People in the potato group also lost weight.
Per serving: 126 calories, 4.3 g fat, 166 mg sodium, 20.4 g carbs, 1.4 g fiber, 1.6 g sugar, 1.8 g protein
Lentil Soup
Lentils are another reliable source of plant-based protein, carbohydrates, and fiber, Minchen says. "Lentils are an excellent food to include in meals to meet macro- and micronutrient needs and promote fullness," she adds. Research has found that people felt more full when their standard wheat or rice dishes were substituted with green or red lentils. (Worth noting: Green lentils seemed to have the biggest impact.)
Per serving: 230 calories, 17.1 g protein, 0.8 g fat, 40 g carbs, 15.6 g fiber, 3.6 g sugar, 4 mg sodium
Eggs
Whether you like them scrambled, hard-boiled, or prefer making a batch of egg bites, this low-calorie food gives you a protein fix and keeps you full for longer. "Eggs are rich in protein and fatty acids, as well as essential choline," says Minchen. They can therefore improve fat metabolization while keeping you full. There's a lot of research to support the power of eggs for weight loss. One study published in the International Journal of Obesity had 152 people with overweight or obesity eat either two eggs in the morning or a bagel. The researchers found that those in the egg group had a 65% greater amount of weight loss, 34% larger reduction in waist circumference, and 16% greater reduction in body fat by the end of the study.
Per serving: 80 calories, 7 g protein, 5.3 g fat, 0.4 g carbs, 0.2 g sugar, 79.5 mg sodium, 0 g fiber
Low-Fat Cottage Cheese
The whopping 14 grams of protein in cottage cheese will leave you feeling satisfied until your next meal. One study published in the British Journal of Nutrition found that women who ate a little cottage cheese before bed had the same improved metabolic response while they slept as those who had a protein shake.
It's important to be mindful of portions with cottage cheese, Cording says, but a serving size can be a great snack. That said, being mindful of your hunger and fullness levels before and after meals can help you determine how much food you need to reach satiety, says Jacqui Brockman, RD, CDN.
Per serving (1/2 cup): 110 calories, 12 g protein, 3 g carbs, 2 g sugar, 5 g fat
Low-Fat Greek Yogurt
Besides its delicious taste and creamy texture, Greek yogurt also has 20 grams of protein. Yogurt's high protein and calcium content can also help you feel fuller longer, per a recent study. In the study, women who ate yogurt as an afternoon snack reported reduced hunger, increased fullness, and delayed subsequent eating later on—all of which are great for staying full and satisfied during your weight loss journey.
You can enjoy it on its own or with some fruits if you're craving something a little sweeter. It makes for a healthy snack that won't break your calorie budget.
Per serving: 146 calories, 20 g protein, 3.8 g fat, 7.9 g carbs, 7.1 g sugar, 0 g fiber
Shrimp
Shrimp is an excellent source of lean protein (and it's tasty, too). The American Heart Association (AHA) supports the consumption of non-fried shellfish since it's low in saturated fat and high in omega-fatty acids. Sauté a serving size of shrimp with oil, lemon and vibrant herbs or enjoy them cold alongside a cocktail dipping sauce, your choice.
Per serving: 84 calories, 20.4 g protein 0.2 g fat, 94.4 sodium, 0.2 g carbs, 0 sugar, 0 fiber.
Salmon
Seafood lovers, rejoice! If you're looking for a healthy, low-calorie food that will support your weight loss goals, salmon is another great option since it's packed with protein and omega-3. Foods with these nutrients signal fullness and maintain healthy blood sugar levels, says Minchen. It's also a versatile food you can cook in a variety of ways–baked, broiled, grilled, or on the stove, you can’t go wrong.
Per Serving (0.5 fillet): 412 calories, 40.4 g protein, 26.5 g fat, 117 mg sodium, 0 g carb, 0 g sugar
Chicken Breast
You already know chicken is king when it comes to protein, but that's not all it's good for. It also contains essential minerals, like zinc and iron, and also supports healthy blood sugar. There are many healthy chicken recipes out there to support your weight loss journey. For example, pair grilled chicken with veggies or use it in a salad for a complete meal, Cording advises. Or, spice up your chicken with a sprinkle of cajun spaces or squeeze over a fresh lemon to give it the acidity it needs.
Per serving: 231 calories, 43.4 g protein, 5 g fat, 0 g carb, 0 g fiber, 0 g sugar, 104 g sodium
Wild Rice
"Wild rice provides three grams of fiber per cup (cooked), and it also provides essential carbohydrates, iron, and phosphorus," Minchen explains. It also comes with a lot of essential minerals like calcium, magnesium, and zinc. While wild rice on its own isn't a complete meal, it pairs well with lean meats and veggies, Cording says. A balanced meal like this will surely keep you full without those cravings for a midnight snack or sweet treat.
Per serving: 101 calories, 0.3 g fat, 3 mg sodium, 21.3 g carbs, 1.8 g fiber, 0.73 g sugar, 4 g protein
Lean Beef
Minchen likes lean beef because it meets both macro- and micronutrient needs with protein, B12, iron, zinc, and selenium, all of which also power you through the day. One small study of 120 adults found that those who ate lean beef four or more times a week over 16 weeks lost weight by the end of the study period.
You can enjoy lean beef in many ways, per the USDA (think: round steak, roasts, sirloin, and more). Don't be afraid to add spices and seasonings!
Per serving: 172 calories, 24 g protein, 8 g fat, 0 g carb, 0 g sugar, 0 g fiber
Watermelon
A hydrating snack on a hot day (and any weather really), watermelon offers a ton of vitamin C, lycopene (an antioxidant), and water, which can help with fullness. One small study had people eat either two cups of watermelon or low-fat cookies with the same amount of calories. By the end of the study, the researchers found that people in the watermelon group had less hunger, ate less overall, and wanted to eat less than those in the cookie group.
Per serving: 45.6 calories, 0.2 g fat, 1.5 g sodium, 11.5 g carbs, 0.6 g fiber, 9.4 g sugar, 0.9 g protein
Kale
Need another reason to add kale to your salad? It is loaded with vitamin K, vitamin C, and folate, making it a gut-friendly option. Kale’s low caloric properties and nutrient density make it a great food to shed pounds while maintaining optimal nutrition. Kale is also a versatile food, Cording points out—you can eat it raw, cook it and serve it with protein, or even enjoy a tasty kale pasta with cheese for added protein.
Per serving: 7.2 calories, 0.8 g fiber, 0.2 g sugar, 0.6 g protein, 0.3 g fat, 10.9 mg sodium
Black Beans
Beans are a great source of fiber, which helps fight cravings. It's also a satisfying option for vegans and vegetarians. Worth noting: A 2020 cross-sectional study of 246 women published in the Journal of Nutrition and Metabolism found a link between black beans and a lower body fat and waist circumference.
Like other low-calorie foods, there are many delicious recipes that are still weight loss-friendly. Try cooking beans in a stew or enjoying them with scrambled eggs and a drizzle of sriracha for a satiating meal.
Per serving: 132 calories, 8.86 g protein, 0.54 g fat, 1 mg sodium, 23.7 g carbs, 8.7 g fiber, 0.3 g sugar
Spinach
Spinach lends itself as a superfood with several health benefits. It’s high in vitamin C and K, important antioxidants for immune health. It also has folate (a naturally occuring form of vitamin B9) which is important in red blood cell formation and for healthy cell growth and function. Older research has linked spinach with lowered cravings for sweets and chocolate. The leafy green can lend bulk to foods, filling you up in the process, Cording says. Enjoy spinach as the base of a salad or boost your morning green smoothie with a hit of nutrients.
Per serving: 20.4 calories, 0 g fat, 64.6 mg sodium, 3 g carbs
Kiwi
For those of you who have a sweet tooth, kiwis can satisfy your taste buds. This green, fuzzy fruit is rich in fiber, making it a great snack that will fill you up, says Minchen. One small study of 22 adults with overweight or obesity found that those who had two kiwis a day had a "a significant decrease in body fat" after six weeks. Kiwi’s sweet and tangy flavor can be enjoyed in smoothies or on its own, your pick.
Per serving: 42 calories, 10.1 g carbs, 2.1 g fiber, 6.7 g sugar, 0.8 g protein
Bananas
Even though bananas are known for being super sweet (and full of sugar), they are "satiety powerhouses," says Minchen. This is because they contain a lot of fiber, magnesium, potassium, and B vitamins. It’s also worth noting that this potassium-packed fruit keeps your blood pressure at bay and aids in organ health. They're also a great on-the-go snack and nothing short of delicious. Pair it with nut butter to get a good mix of protein, fat, and carbs, Cording says.
Per serving: 105 calories, 27 g carbs, 3.1 g fiber, 14.4 g sugar, 1.3 g protein
Carrots
Carrots contain almost 4 grams of fiber per cup, which can help keep your gut healthy and also promote weight loss by helping you stay full for longer. They're also versatile—you can eat them roasted or raw, Cording says, dip them in hummus, or blend them into a nutrient-packed smoothie. If you’re looking to kickstart weight loss, try adding more carrots to your meal rotation.
Per serving (raw): 49.2 calories, 1.12 g protein, 0.3 g fat, 82.8 g sodium, 11.5 g carbs, 3.36 g fiber, 5.7 g sugar
Chickpeas
Chickpeas are high in both fiber and protein. They can be roasted or made into homemade hummus for veggies. A review of 21 trials featuring 940 participants found that those who had at least one serving a day of legumes like chickpeas lost 25% more weight than those who didn't have legumes. For a filling snack or boost of protein, try roasting your chickpeas and tossing them atop salads or making them into homemade hummus for veggie dipping.
Per serving: 269 calories, 14.5 g protein, 4.3 g fat, 11.5 mg sodium, 45 g carbs, 12.5 g fiber, 7.9 g sugar
Oatmeal
Oats digest at a slow rate, so you can count on them to tide you over between meals. Oatmeal is also high in fiber and protein, making it a great weight loss-friendly option to help you stay full throughout the day. Oats are known to decrease levels of LDL cholesterol, thereby reducing risk of cardiovascular disease, in case you needed another reason to keep a box of this superfood handy. Keep in mind, too, that oatmeal pairs well with just about anything—so you can add a slew of fruits and other healthy toppings to sweeten your morning bowl.
Per serving: 140 calories, 7-10 g protein, 2.5 g fat, 28 g carbs, 4 g fiber
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