13 High Volume Low Calorie Foods for Weight Loss

If you’re looking to lose weight without feeling constantly deprived, the key might be in having high volume low calorie foods in your diet. A list of such foods can help you stay on top of your weight loss journey while still getting all the nutrition you need.

Here is a complete list of 13 high volume low calorie foods to help you achieve your goal!

What is Volume Eating?

Volume eating is a way of eating more food while staying under your daily calorie intake goals.

These foods are typically low in calories but high in fiber, water, and other essential vitamins and minerals.

What are the benefits?

  • Eat Larger Portions
  • Increased Feeling of Fullness (Satiety)
  • Promotes well-balanced diet
  • Improved Overall Health and Well-being

One major benefit of volume eating for weight loss is that it allows you to eat larger portions without consuming excess calories.

This can be especially helpful for those who struggle with portion control or feel hungry throughout the day.

By filling up on nutrient-dense, low-calorie foods, you can stay satisfied while still creating a caloric deficit for weight loss.

Another advantage of volume eating is that it promotes a well-balanced and nutritious diet. Instead of restricting certain food groups or following fad diets, volume eating encourages the consumption of a variety of whole, unprocessed foods.

This can lead to improved overall health and well-being, in addition to weight loss.

In addition to calories, be sure to also keep a well-balanced diet including protein, healthy fats, and healthy carbs.

High Volume Low Calorie Foods


Fresh fruit is a great way to get high-volume low-calorie food into your diet. Fruits contain fiber* and water which make them very filling and satisfying, without packing on the calories. Most fruits have very low fat levels while still providing essential vitamins and minerals.

* Fiber helps to promote digestion, maintain healthy cholesterol levels and keep us feeling full longer, making it an essential part of any healthy diet.

Fruits like the ones below are an ideal choice for anyone looking to add high-volume, low-calorie foods to their diet.

These can be eaten alone as a snack, or even be made into a fruit bowl with a variety of them together.

1. Apples


Apples are high in fiber and can potentially lower high blood pressure. An apple contains roughly 95 calories.

2. Strawberries

Strawberries are packed with vitamin C and have very little fat. 1 cup of strawberries is about 64 calories.

3. Blueberries

Blueberries are rich in antioxidants, can help manage cholesterol, and contain only 80 calories per cup.

4. Cantaloupes

Cantaloupes are an excellent source of potassium, and vitamin C, and contain only 60 calories per cup.

5. Watermelon


Watermelon is filled with lycopene and has a very low-fat content. This fruit is also a great food for reducing inflammation. A cup of cubed watermelon contains about 46 calories.

6. Raspberries

Raspberries are high in fiber, can help lower blood pressure, and contain only 64 calories per cup.

7. Peaches

Peaches are full of vitamin A, can help reduce inflammation, and have only 68 calories per cup.

8. Oranges


Oranges are packed with 100% of our daily vitamin C needs and have only 60 calories per orange.


Most vegetables have very few calories per serving and can be eaten in large quantities. Eating plenty of vegetables helps to make sure our bodies get all the essential vitamins and minerals needed for healthy growth and development while still consuming fewer calories than more calorie-dense foods.

With so many varieties available, adding more vegetables into your diet can not only help you maintain a healthy weight but also add variety and flavor to your meals.

Note: Try to avoid excess salad dressing since it can add unnecessary calories and defeat the purpose of eating high volume low-calorie foods.

9. Leafy Greens

leefy greens

Leafy greens, such as kale and spinach, are among the most nutrient-rich and calorie-dense foods available. Just one cup of cooked kale has 34 calories and is packed with vitamins A, C, K, folate, and manganese. Spinach also contains many essential nutrients while having only 7 calories per cooked cup.

10. Cauliflower

One cup of cooked cauliflower has only 25 calories and contains several vitamins and minerals such as vitamin C, potassium, magnesium, phosphorus, and folate. You can enjoy these baked, air-fried, or even pan-seared.

11. Mushrooms

Mushrooms are a great low-calorie vegetable, while still providing many essential vitamins and minerals such as B vitamins, selenium, phosphorus, copper, and potassium. One cup of cooked mushrooms has only 15 calories.

12. Broccoli


One cup of cooked broccoli contains only 31 calories and provides many essential vitamins and minerals such as vitamin C, vitamin A, potassium, magnesium, and iron.

13. Cucumber

One cup of cucumber slices contains only 16 calories and provides many essential vitamins and minerals such as vitamin C, magnesium, potassium, folate, and manganese. You can enjoy these as a Korean spicy cucumber salad.

14. Zucchini

One cup of cooked zucchini contains only 27 calories while providing many essential vitamins and minerals such as vitamin C, magnesium, potassium, folate, and manganese.

Zucchini can be eaten raw or cooked and is often included in salads, stir-fries, and soups.

15. Celery Sticks


One cup of celery contains only 18 calories and provides many essential vitamins and minerals such as vitamin K, folate, magnesium, potassium, and manganese.


When it comes to choosing snacks, there are plenty of choices that aren’t cookies, candy, or any other high-sugar treats. When picking an HVLC snack, it’s good to look for low-sugar and nutrient-dense options.

Here are a few great options without feeling guilty:

16. Cottage cheese

cottage cheese

A 1/2 cup serving of cottage cheese contains just 90 calories and packs 14 grams of protein, making it an ideal snack for weight loss. Cottage cheese also provides essential vitamins and minerals such as calcium, phosphorus, selenium, potassium, and B vitamins.

Eating cottage cheese can help to keep you full longer and prevent overeating due to its high protein content. Plus, it’s versatile and easy to prepare so it makes for a perfect snack option for anyone looking for something convenient yet nutritious.

Try topping it with fresh fruit and a sprinkle of cinnamon for an extra flavorful snack!

17. Almonds

Just one ounce of almonds contains only 161 calories but packs in 6 grams of protein, 4 grams of fiber, and many essential vitamins and minerals like magnesium, phosphorus, potassium, Vitamin E, B6, iron, and zinc.

Almonds are also rich in healthy fats, which may help to promote weight loss. Eating almonds as a healthy snack can help to keep you full longer and prevent overeating due to their high protein and fiber content.

Enjoy them plain or try adding them to your favorite yogurt or trail mix for an additional nutritional boost!

18. Popcorn

high volume low calorie foods

Just one cup of air-popped popcorn contains only 31 calories and 1 gram of fiber, making it an ideal snack that won’t derail your diet efforts. Plus, it’s a whole grain which means you’ll get all the health benefits associated with eating whole grains such as a boost in fiber, protein, and other essential vitamins and minerals.

Popcorn can be enjoyed plain or get creative with your own combinations of spices, nuts, and dried fruit for an extra flavor boost!

19. Greek yogurt

3/4 cup of plain Greek yogurt contains only 130 calories but packs in 20 grams of protein and 5 grams of fiber. Greek yogurt is also full of probiotics, which have been linked to numerous health benefits such as improved digestion, a strengthened immune system, and fewer colds or flu.

Enjoy Greek yogurt plain or top it with your favorite fresh fruit and nuts for a balanced snack that will keep you full!

What to Avoid

When it comes to losing weight, the amount of calories you eat daily is the biggest factor.

So try to avoid things like:

Final Thoughts

Eating a diet full of high-volume low-calorie foods is a great way to reach your weight loss goals. By combining mindful eating and portion control along with this healthy food strategy, losing weight can be achievable without major sacrifice or stress.

And remember, small adjustments along the way help keep you on track! If switching to high volume low-calorie foods seems daunting, start by adding one or two into the mix each week or utilize meal planning strategies to gradually work them into your daily routine.

So what are you waiting for? Make your daily nutrition count and jumpstart your journey with high volume low-calorie foods today!

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