10 Low-Calorie Foods That Keep You Full

SadaNews - Low-calorie foods provide a refuge for those looking to follow a diet or lose weight, especially if they are filling. A report from "Health" magazine presents 10 foods, many of which are rich in nutrients, while containing less than 100 calories.

The value of these foods lies in their ability to satisfy hunger without a significant increase in total calories consumed.

1. Eggs

Calories: 72 calories per large egg

Eggs are rich in protein, providing about 6 grams per large egg. Protein stimulates your body to release hormones that help suppress appetite, slow down digestion, and maintain stable blood sugar levels. For this reason, eating one or two eggs can curb hunger, whether consumed as a snack or as a filling breakfast.

Eggs also contain important nutrients such as vitamin D, choline, and B vitamins.

2. Low-Fat Greek Yogurt

Calories: 146 calories per serving (7 ounces)

Compared to full-fat Greek yogurt, low-fat yogurt has 25% fewer calories. What makes it filling is its superior protein content, as it provides more than double the amount of protein found in regular yogurt.

The protein found in Greek yogurt has been shown to stimulate the release of satiety hormones, helping you feel full after eating.

You can make low-fat Greek yogurt more satisfying and naturally sweet by eating it with fiber-rich berries (another food on this list), which also adds a dose of antioxidants (molecules that help prevent cell damage).

3. Low-Fat Cottage Cheese

Calories: 180 calories per cup

One cup of cottage cheese contains 25 grams of protein, making it an extremely satisfying snack on its own.

More than half of the calories in cottage cheese come from protein, which helps support muscle maintenance and keeps you feeling full longer.

Pairing cottage cheese with berries or peaches enhances the feeling of fullness while adding natural sweetness and additional nutrients.

4. Leafy Greens

Calories: 5 to 9 calories per cup

You can enjoy a generous serving of leafy greens for very few calories. Leafy greens, such as kale and spinach, are known for their outstanding nutritional value, providing large amounts of nutrients like vitamins K, C, and A.

The fiber in leafy greens helps create a feeling of fullness, as it slows digestion and reduces hunger.

Add leafy greens to salads, smoothies, or sandwiches for increased volume without added calories.

5. Air-Popped Popcorn

Calories: 30 per cup

Air-popped popcorn adds crunch, whole grains, and fiber, all for just about 30 calories per cup.

The fiber in popcorn may help you feel full and reduce cravings between meals. It becomes a delicious and low-calorie snack when prepared plain or with a sprinkle of flavorful herbs and spices.

Popcorn is also high in phenolic acid, an antioxidant that fights disease.

6. Oatmeal

Calories: 150 for half a cup

Oats are whole grains known for their soluble fiber content, especially beta-glucan, which supports heart health and provides a long-lasting feeling of fullness. In half a cup, you get about 13% of your daily fiber needs.

7. Berries

Calories: 30 to 40 calories per half cup

Strawberries, blueberries, raspberries, and other types of berries are naturally sweet, low in calories, and high in antioxidants that fight disease, such as vitamin C and anthocyanins (pigments that give berries their rich color).

With 30 - 40 calories in half a cup, berries provide a refreshing way to satisfy your sweet cravings without adding sugar or high calories. Thanks to their high water and fiber content, berries help you feel full and support digestive health.

8. Watermelon

Calories: 25 calories per half cup

Watermelon is a naturally sweet and refreshing snack, containing only 25 calories in half a cup. Watermelon is made up of more than 90% water, making it very filling.

It also contains antioxidants such as lycopene and vitamin C, which support heart health and immune function.

9. Celery

Calories: 18 calories for two large stalks.

Celery is a low-calorie snack with a satisfying crunch. Celery is known to consist mostly of water, which promotes a feeling of fullness, especially when eaten with other filling foods like nut butter or hummus.

Although celery is low in calories, it is a good source of many vitamins and minerals, including folic acid (which supports cell growth and helps the body produce DNA) and vitamin K.

It provides lower amounts of potassium, which helps regulate blood pressure, fluid balance, and muscle function, as well as manganese, which supports bone health, metabolism, antioxidant function, and fiber.

10. Zucchini

Calories: 27 calories per cup, sliced

Zucchini is a low-calorie vegetable that contains more than 90% water, making it naturally hydrating and ideal for adding volume to meals without significantly increasing calories.

One cup of zucchini has only 27 calories, along with a good dose of fiber, vitamin C, and potassium, nutrients that support immune function and heart health.

Benefits of Low-Calorie Foods

Here are some ways that nutrient-rich, low-calorie foods can support your health:

Encourage weight control: Focusing on low-calorie, fiber- and protein-rich foods can aid in weight control by reducing the total calories you consume.

Enhance Satiety: What most low-calorie whole foods have in common is their fiber, water, and protein content, which helps you feel full between meals and prevents overeating.

Boost nutrient intake: Naturally low-calorie foods, like fruits and vegetables, are rich in vitamins, minerals, and antioxidants that can help prevent diseases, support overall health, and keep you energized.

Reduce the risk of chronic diseases: Diets rich in low-calorie, nutrient-dense foods may lower the risk of heart disease, type 2 diabetes, and certain types of cancer.

Improve digestion: Many low-calorie plant foods are high in fiber that curbs appetite, promoting digestion and regular bowel movements.