What Is The Best Low-Calorie High-Volume Foods?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What is the best low-calorie high-volume foods? Oats are a low calorie, high fiber, and high protein food. Because of the fiber intake in this it will keep you full.


One half cup of oats is 154 calories and contains 5 grams of protein and 4 grams of fiber. There was a small study, and that group was eating old fashioned oatmeal. And it improved their appetite control over a 4-hour period vs eating a ready to eat breakfast cereal.

What is the best low-calorie high-volume foods? iStock- photo credit: stefanamer


Eggs are a low-calorie high protein food that is high in nutrients. One large contains about 72 calories, 6 grams of protein. There was a small research study on about 30 people who ate eggs for breakfast instead of a bagel. And they experienced better feelings of fullness and consumed 105 fewer calories later in the day. Other research studies have shown that eating a high protein breakfast can suppress your appetite and make you fuller.


Popcorn is a low calorie and high fiber food that will fill you up. Surprisingly there are 31 calories in just one cup of popped popcorn, and it has 1.2 grams of fiber of dietary fiber. Eating popcorn can help suppress your appetite and keep you feeling fuller.

Cottage Cheese

Cottage Cheese is a great protein snack and one cup of it contains 28 grams of protein and 163 calories. Several research studies have shown that increasing your protein intake like cottage cheese can decrease your appetite and hunger levels.

Chia Seeds

Chia seeds is high in soluble fiber and protein. One ounce of chia seeds contains 138 calories, 4.7 grams of protein and 9.8 grams of fiber. A study that was done on 24 adults showed that eating yogurt with chia seeds decreased their hunger and appetite compared to the control group.

Greek Yogurt

Greek Yogurt has a high amount of protein. One cup of non-fat yogurt contains 150 calories and 25 grams of protein. There was a small study in 15 women, and they consumed a high protein Greek yogurt, and the result is that it helped reduced their hunger and appetite compared to other protein snacks.


Blueberries have a high number of vitamins, minerals, and antioxidants. One cup of berries has 86 calories and 3.6 grams of fiber. The pectin and dietary fiber in berries have shown in animal and human studies that it makes you fuller.

The Bottom Line if you focus on foods that are low in calories and high in volume it will fill you up, suppress your appetite and help you manage and lose weight.

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About Author- Obi Obadike

About – Ethical Inc

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