Top 15 High Volume Low Calorie Foods

High volume, low calorie foods are defined by their low energy density, meaning they provide fewer calories per gram, allowing one to consume larger portions without ingesting a high number of calories. This category typically includes fruits, vegetables, and other plant-based foods that are rich in water and fibre.

Incorporating high volume, low calorie foods into one's diet can lead to various health benefits. Dr. Anne Taylor, a nutrition expert, states, "Incorporating these types of foods can aid in weight management and improve overall health by providing essential nutrients while reducing calorie intake." Research indicates that diets rich in such foods can lead to better satiety, decreased hunger, and a lower risk of chronic diseases such as cardiovascular disease and diabetes.

1. Leafy Greens

Leafy greens encompass a variety of vegetables that are typically rich in vitamins A, C, K, and folate, among other nutrients. This category includes vegetables like spinach, kale, and romaine lettuce, which are known for their low caloric content and high dietary fibre.

Spinach, kale, and romaine lettuce serve as prime examples of leafy greens that can be easily incorporated into daily meals. According to Dr. Lucy Jones, a dietitian, "One cup of raw spinach contains just 7 calories, making it an excellent choice for those looking to reduce calorie intake."

The nutritional benefits of leafy greens are vast, including high levels of iron, calcium, and antioxidants. These vegetables can be incorporated into meals in various ways, such as salads, smoothies, or as a cooked side dish. Dr. Mark Benson, a health professional, advises, "Including a variety of leafy greens in your diet can contribute to heart health and help maintain optimal blood pressure levels."

2. Cruciferous Vegetables

Cruciferous vegetables, which include broccoli, cauliflower, and Brussels sprouts, are distinguished by their cross-shaped flowers and high nutrient content. They are particularly rich in glucosinolates, compounds known for their cancer-preventive properties.

Broccoli, cauliflower, and Brussels sprouts are common examples of cruciferous vegetables. Dr. Helen Carter, a nutritional scientist, explains, "A cup of chopped broccoli contains just 31 calories and is high in vitamin C and dietary fibre."

The health benefits of cruciferous vegetables include reduced risk of chronic diseases and improved digestive health. They can be cooked in various ways, such as steaming, roasting, or stir-frying, to maintain their nutritional value. Dr. Carter suggests, "Steaming cruciferous vegetables for a short period helps retain their nutrients and maximises their health benefits."

3. Watery Fruits

Fruits with a high water content, such as watermelon, strawberries, and cantaloupe, are naturally low in calories. This is because water increases the volume of food without adding calories, leading to a feeling of fullness with minimal calorie intake. Find out more about the Benefits of Low Glycemic Fruits in Your Daily Diet

Watermelon, strawberries, and cantaloupe are examples of watery fruits that are both hydrating and low in calories. As Dr. Sarah King, a food researcher, notes, "Watermelon is composed of over 90% water and provides only 30 calories per 100 grams."

These fruits are not only beneficial for hydration but also provide essential vitamins and minerals. They can be incorporated into the diet in various ways, such as in fruit salads, smoothies, or as natural sweeteners in desserts. Dr. King suggests, "Incorporating a variety of colourful fruits in your diet can enhance nutrient intake and support overall health." 

4. Berries

Berries, such as blueberries, raspberries, and blackberries, are highly nutrient-dense, offering a rich source of vitamins, minerals, and antioxidants at a low calorie cost. They are particularly renowned for their high levels of vitamin C and manganese.

Blueberries, raspberries, and blackberries are among the most popular berries known for their health benefits. According to Dr. Emily Foster, a clinical nutritionist, "A 100-gram serving of raspberries contains just 52 calories and provides 6.5 grams of fibre."

Berries can be included in the diet in various forms, such as fresh, frozen, ordried, and can be added to yoghurt, cereal, or enjoyed on their own as a nutritious snack. They are particularly beneficial for heart health, improving blood sugar control, and providing antioxidant protection. Dr. Foster advises, "Regular consumption of a variety of berries can contribute to reducing inflammation and lowering the risk of chronic health conditions."

5. Root Vegetables

Root vegetables like carrots, beetroot, and turnips are known for their low calorie content and high nutrient density. These vegetables are rich sources of dietary fibre, vitamins, and minerals, including vitamin A, potassium, and manganese.

Carrots, beetroot, and turnips are exemplary root vegetables that can be easily incorporated into a balanced diet. Dr. Martin Hughes, a general practitioner with a focus on nutrition, notes, "A medium-sized carrot contains only 25 calories and provides more than 200% of the daily vitamin A requirement."

Root vegetables can be prepared in a variety of ways, such as roasting, boiling, or eating them raw in salads. They offer health benefits such as improved digestion, better eye health, and enhanced immune function. Dr. Hughes suggests, "Incorporating root vegetables into meals, such as in soups or stews, can add significant nutritional value with minimal calories."

Root vegetables also contain antioxidants that can help reduce the risk of chronic diseases such as cardiovascular diseases and certain cancers. Including a variety of root vegetables in the diet can help ensure a wide range of nutrients and benefits, supporting overall health and well-being.

6. Squashes

Squashes are categorised into summer and winter varieties, each offering different nutritional profiles and uses. These vegetables are known for their high fibre content and low calorie count, making them excellent additions to a weight-conscious diet.

Zucchini is a type of summer squash, while butternut and acorn squashes are winter varieties. Dr. Laura Thompson, a dietitian, states, "Butternut squash is particularly high in vitamins A and C, providing approximately 298% and 48% of the daily values per cup, respectively."

Squashes can be prepared in various ways, including roasting, steaming, and pureeing. They are beneficial for digestive health due to their high fibre content and contribute to immune system support through their high vitamin content. "Incorporating squashes into the diet can improve heart health due to their fibre, potassium, and magnesium content," adds Dr. Thompson.

7. Legumes

Legumes, including green beans, peas, and lentils, are plant-based foods known for their high protein and fibre contents and low calorie levels. They are considered heart-healthy foods that can aid in weight management and blood sugar control.

Green beans, peas, and lentils are commonly consumed legumes that are versatile in cooking and rich in nutrients. According to Dr. Simon Ritchie, a nutritionist, "Lentils, for example, are not only low in calories but also a great source of iron and folate."

Legumes can be added to soups, stews, salads, and main dishes. They provide significant health advantages, including lowering cholesterol levels, reducing blood sugar fluctuations, and increasing satiety. Dr. Ritchie suggests, "Regular inclusion of legumes in the diet can contribute to a reduced risk of heart disease and support weight loss efforts."

8. Mushrooms

Mushrooms are considered low-calorie food options that provide a range of nutrients including B vitamins, selenium, and potassium. They are known for their umami flavour, which can enhance the taste of various dishes without adding fat or sugar.

Button, Portobello, and Shiitake mushrooms are among the most popular types. Dr. Fiona Moss, a health expert, notes, "Shiitake mushrooms, in particular, are known for their immune-boosting properties due to their high content of beta-glucans."

Mushrooms can be grilled, sautéed, or added to soups and salads. They are associated with numerous health benefits, including promoting heart health and supporting the immune system. "Including a variety of mushrooms in your diet can also aid in weight management due to their low calorie content," states Dr. Moss.

9. Sea Vegetables

Sea vegetables, or seaweeds, are a group of aquatic plants that include nori, kelp, and spirulina. They are prized for their high content of vitamins, minerals, and antioxidants.

Nori is often used in sushi, kelp can be found in soups and salads, and spirulina is typically used as a supplement. "Kelp is especially high in iodine, which is essential for thyroid function," explains Dr. Karen Phillips, an endocrinologist.

Sea vegetables can improve thyroid health, detoxify the body, and provide anti-inflammatory benefits. Dr. Phillips recommends, "Incorporating sea vegetables into the diet through sushi, salads, or supplements can significantly boost your nutrient intake."

10. Citrus Fruits

Citrus fruits, including oranges, lemons, and grapefruits, are known for their refreshing flavour and high vitamin C content. They offer a range of health benefits and are low in calories, making them ideal for a healthy diet.

"An orange can provide more than 100% of the daily vitamin C requirement," states Dr. Benjamin Lee, a nutrition expert. These fruits are also rich in fibre, potassium, and various antioxidants.

Citrus fruits can be enjoyed fresh, juiced, or used in cooking to enhance flavour. They contribute to immune system health, aid in iron absorption, and promote heart health. Dr. Lee suggests, "Adding a slice of lemon to your water not only improves taste but also provides health benefits."

11. Herbal and Leafy Teas

Herbal and leafy teas are excellent low-calorie beverages that can offer a variety of health benefits. Dr. Harriet Hall, a nutritionist, suggests, "Drinking these teas can aid in hydration, improve sleep quality, and support digestive health without adding calories to your diet."

Green tea, herbal mint, and chamomile are popular choices known for their distinct benefits. Green tea is rich in antioxidants, herbal mint can aid digestion, and chamomile is often used for its calming effects.

The best time to consume these teas can depend on their effects; for instance, chamomile is best consumed before bedtime due to its sleep-inducing properties. Dr. Hall states, "Consuming green tea in the morning or early afternoon can maximise its metabolic benefits."

12. Popped Grains

Popped grains, such as popcorn, puffed rice, and puffed quinoa, are whole grains that have been expanded through heat. They are high in fibre and low in calories, making them an ideal snack for weight management.

Air-popped popcorn is a low-calorie snack when not coated with butter or sugar. Similarly, puffed rice and quinoa can serve as light, nutritious snacks. "Air-popped popcorn provides volume and fibre, making it a satisfying snack," explains Dr. Simon Clark, a dietary expert.

Dr. Clark recommends seasoning popped grains with herbs and spices instead of butter and salt to maintain their low-calorie profile while enhancing flavour.

13. Soup Broths

Broth-based soups can be hydrating, nourishing, and low in calories, making them an excellent addition to any diet. "They are particularly useful for feeling full on fewer calories," says Dr. Elaine Foster, a gastroenterologist.

Vegetable, chicken, and beef broths can serve as the base for nutritious soups, providing vitamins, minerals, and protein.

Dr. Foster advises adding a variety of vegetables, lean proteins, and whole grains to broth-based soups to enhance their nutritional content without significantly increasing calorie count.

14. Egg Whites

Egg whites are an excellent source of high-quality protein without the fat and cholesterol found in egg yolks. "They are ideal for those monitoring calorie intake while trying to maintain or increase muscle mass," states Dr. Kenneth Moore, a nutrition specialist.

Egg whites can be boiled, scrambled, or used in omelettes and baking. Dr. Moore recommends using egg whites in cooking as a way to reduce calories while still enjoying a satisfying meal.

15. Dairy and Dairy Alternatives

Low-fat dairy products and plant-based alternatives can offer the benefits of dairy without the high fat and calorie content.

Skim milk, Greek yogurt, and almond milk are lower in calories compared to their full-fat counterparts. "Greek yogurt also provides a high amount of protein, which can aid in satiety," notes Dr. Rebecca Lewis, a dietician.

These products can be included in breakfasts, snacks, and smoothies. Dr. Lewis suggests, "Choosing low-fat or plant-based dairy alternatives can reduce calorie intake while still providing essential nutrients."

People Also Ask

What are low-calorie high-volume foods UK?

Low-calorie high-volume foods in the UK encompass a range of items that are rich in water and fibre but low in calories, enabling you to eat larger portions without significantly increasing calorie intake. These typically include:

• Vegetables: Such as leafy greens (spinach, kale, lettuce), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and other vegetables like tomatoes, cucumbers, and bell peppers.
• Fruits: Particularly those high in water content like watermelon, strawberries, apples, and oranges.
• Broth-based soups: Vegetable, chicken, or beef broth-based soups loaded with vegetables.
• Whole grains and popped grains: Such as air-popped popcorn, puffed whole grains like quinoa and rice.
• Legumes: Including beans, peas, and lentils, which are high in fibre.
• Lean proteins: Such as chicken breast, turkey, and fish, as well as plant-based proteins like tofu.

Incorporating these foods into your diet can help maintain fullness while controlling calorie intake, supporting weight management and overall health.

What foods fill you up without gaining weight?

Foods that fill you up without leading to weight gain typically have high content of fibre, water, or protein, and low energy density. These include:

• Vegetables: Most vegetables are high in fibre and water, which can help you feel full with minimal calories.
• Fruits: Especially those high in fibre and water, like apples, pears, berries, and citrus fruits.
• Whole grains: Foods like oatmeal, brown rice, and whole-wheat pasta, which are high in fibre.
• Legumes: Beans, lentils, and chickpeas are rich in fibre and protein, aiding in satiety without excessive calories.
• Lean proteins: Including chicken, turkey, lean beef, and fish, as well as eggs and tofu. Protein is particularly effective at inducing feelings of fullness.
• Soups: Especially broth-based ones filled with vegetables and lean proteins.
• Salads: Large, leafy green salads with a variety of vegetables, dressed with a vinaigrette, can be very filling yet low in calories.
• Dairy and dairy alternatives: Low-fat yoghurt, milk, and cheese, or plant-based alternatives can also contribute to fullness due to their protein and calcium content.

Incorporating these types of foods into your meals and snacks can help manage hunger and reduce overall calorie intake, aiding in weight maintenance or loss.

Conclusion

High volume, low-calorie foods and beverages, such as those discussed, are integral to a balanced diet, particularly for those managing weight and health. They provide essential nutrients without excessive caloric intake, supporting overall health while aiding in weight management. Incorporating a variety of these foods into your diet can lead to improved satiety, better health outcomes, and a more enjoyable eating experience. As the experts suggest, adopting these food choices can significantly contribute to a healthier lifestyle without sacrificing taste or nutrition.