35 Filling, Low-Calorie Foods That Will Keep You Satisfied, Per Dietitians (2024)

All kinds of veggies are great for filling you up without adding a ton of calories, Sugiuchi says. Spinach has less than 7 calories per cup and is loaded with nutrients and antioxidants such as vitamin K, manganese, folate, and magnesium.

The high-fiber pick will make meals more filling and may benefit your digestion. Add spinach to salads, pastas, smoothies, and more.

Celery is one of nature’s lowest-cal foods—it has about six calories per stalk—and it boasts antioxidant and anti-inflammatory nutrients.

Juicing celery may be popular, but some dietitians say to enjoy it whole: “You get nothing unique by juicing celery, but you do lose the fiber,” says Erin Palinski-Wade, R.D., a nutrition expert in New Jersey. And fiber is key for slowing digestion and helping you feel fuller, longer.

As opposed to other breakfast staples, oatmeal is shockingly low in calories, at just 166 calories per cup, cooked. Oats are a good source of carbs and fiber and contain more essential amino acids than other grains, making them a quality source of protein.

If your morning bowl doesn’t quite fill you up, try stirring in half a cup of plain nonfat Greek yogurt, recommends Shana Spence, M.S., R.D.N., a registered dietitian nutritionist based in New York.

Craving dessert? These berries have a naturally sweet taste with very few calories (64 calories per cup)—along with 8 grams of fiber. That’s around a third of what you should get in an entire day.

Raspberries are also a great source of vitamin C, which plays an important role in immune function and improves the absorption of iron.

A favorite of Sugiuchi’s during the colder months, Brussels sprouts can be enjoyed raw in a salad, not to mention roasted or pan-fried with other veggies. They offer about 70 calories cup, and they’re a great source of the all-important fiber and protein.

Brussels sprouts are especially rich in vitamin K, which is necessary for the synthesis of proteins involved in blood clotting and bone metabolism.

Low-fat cottage cheese has about one-fifth of the calories you’ll find in most cheeses (163 calories per cup), and it’s higher in protein, keeping your appetite in check for longer—and your metabolism revved, Palinski-Wade says.

The type of protein found in cottage cheese, called casein, has been shown to facilitate muscle recovery when consumed before bed. Midnight snack, anyone?

A large egg packs six grams of hunger-satisfying protein for just about 70 calories—not a bad trade-off, if you ask us. Research shows that eggs can curb your calorie intake at your next meal, too.

In addition to their low-cal status, eggs are incredibly nutritious and contain a little bit of almost everything you need (vitamins, minerals, you name it). Omega-3 enriched and pasture-raised eggs tend to be even higher in nutrients.

Dark, leafy greens are definitely worth adding to your diet, Sugiuchi says. Although kale, which only has about 9 calories per cup, can be delicious raw in a salad, you don’t have to go so crunchy; wilt it into pastas or soups for an iron-rich boost.

A single cup also offers over half of your daily value of vitamin K.

Fish makes a great staple in weight-loss diets, Sugiuchi says, and flounder is one of the lowest-calorie fish out there (get just 109 calories per cooked fillet).

The Dietary Guidelines for Americans recommends that adults eat at least 8 ounces of seafood every week, so enjoy it alongside a healthy serving of vegetables for a nutrient-packed meal.

Try cucumber as a dipper in place of starchy crackers the next time you make a dip or spread—a handful of your favorite chips will pale in comparison to an entire cucumber’s 45 calories.

Swapping in cukes will also give you a boost of hydration as well as fiber, which can help with your digestive health.

Don’t worry about the slightly elevated level of sugar in carrots: “They have tons of good vitamin A and lots of fiber, so eat up on those,” Sugiuchi recommends.

Carrots clock in at just under 30 calories per carrot and yes, it’s true that they support good vision: Their beta carotene converts to vitamin A in the body, which is essential for eye health.

Want to cut the calories in your sandwich or wrap? Swap your bread or tortilla for romaine lettuce (either by creating a lettuce wrap or simply chopping up your sandwich ingredients into a salad). One cup has just 8 calories, compared to around 100 calories per serving for the starchier options.

Lettuce is a good source of vitamin A and vitamin C, both of which are key for healthy skin.

Shellfish are a diet-friendly protein option, with under 85 calories per serving. They’re also great for bumping up your protein intake, meaning they’ll leave you feeling fuller for longer, Sugiuchi says.

Shrimp is also one of the best sources of iodine, an important mineral that’s necessary for proper thyroid function. But they do have a bit of cholesterol, so it’s best to enjoy them in moderation.

Like spinach and other leafy greens, arugula lets you go big on the serving size for very few calories (just 5 calories per cup). It’s got a fresh, peppery flavor that shines in salads.

It offers about 15% of your daily value of vitamin K, which is important for blood clotting and bone health.

Craving a crunchy snack? You could have a handful of potato chips for around 150 calories—or a platter of sliced radishes topped with sea salt for just about 10 calories!

The spicy, cruciferous veggies are full of antioxidants like vitamin C, which helps battle free radicals and prevent cell damage.

Black beans are some of the lowest-calorie beans you can eat, at 109 calories per 1/2 cup. Better yet, they’re also loaded with protein and fiber, a winning combo that can help stave off overeating, Spence explains.

Their fiber combined with a lack of cholesterol also makes them a heart-healthy choice, just look for varieties without added salt.

Poultry can pick up extra calories very quickly, but boneless, skinless chicken breast is actually low in calories when grilled (128 calories per serving), Sugiuchi notes. It’s a weight-loss staple for a reason.

In addition to protein, chicken contains a high amount of selenium, a trace mineral necessary for immune function and thyroid health.

Like oranges, they’re a tasty, tangy treat. But unlike their larger cousins, each of these little citrus fruits has just 35 calories. Plus, fruit beats processed desserts by miles.

The snack-size treat is also loaded with vitamin C, clocking about 40% of your daily value in just one fruit.