Volume Eating: What Are High Volume, Low-Calorie Foods?

 by Dr. Steve Hruby
Reviewed by Dr. Steve Hruby

I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker. Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’ve been called a Data Ninja, The Fact Checker, and a Human Search Engine. I’m an indie content curator who does research daily, and quizzes myself on the important issues of the day.

high volume low calorie foods

Did you know that 39% of adults are overweight? You may not comprehend the magnitude of this statistic until you realize that that’s over 1.9 billion people worldwide. In the US, the number is even higher, with 41.9% of adults.

With these high numbers, it’s no wonder that the search for high volume low calorie foods is on everyone’s mind. But what are they?

High-volume low calorie foods take up much space but are relatively low in calories. You can eat lots of these foods without consuming many calories. That’s ideal for those trying to lose or maintain weight.

Dive in for everything you should know concerning volume eating, including the best examples of high volume low calorie foods.

What Does Volume Eating Mean?

If you want to reduce calories, then volume eating will work. Volume eating basically is about filling up on low-calorie foods high in water and fiber. That means you can eat more food without consuming many calories.

Volume eating can be helpful if you’re trying to lose weight without lowering your servings too much. It can help to reduce your calorie intake while providing your body with ample nutrients.

There are a few ways to approach volume eating. One popular method is filling up foods high in water, like fruits and veggies. These can help you feel sated for longer. 

Another approach is to eat more fibrous foods, which can help you feel fuller and less likely to overeat.

If you’re interested in trying volume eating, ensure you get all the nutrients your body needs. Include a variety of healthy foods in your diet with protein, fat, and low-calorie carbs. You may also consider supplements to ensure you get everything your body needs.

So, what foods have low calories yet pack a nutritional punch? Let’s find out.

22 High Volume, Low-Calorie Foods

Whether you love fruits, meat, vegetables, grains, dairy, or soups, many low-calorie fulfilling foods are available for you.

assorted fruits


Prepare your taste buds for some delicious, highly nutritious, low-calorie fruits. Here are the best options for volume eating.

1. Berries

I can’t get enough of the juiciness in berries, especially knowing they are low in calories and high in nutrients. With under 60 calories in 100g, strawberries, blackberries, raspberries, and blueberries are among the fruits with the least calories. 

These berries are also a good source of fiber and vitamins C and K.

2. Watermelon

This thirst-quenching fruit is a whopping 92% water. Not only is it an excellent choice for hydrating during hot summers, but it’s also low in calories. A 2-cup serving of diced watermelon has only 91 calories.

The fruit thrives in magnesium, calcium, phosphorous, and vitamins like A and C.

3. Grapes

Grapes are a fun and easy fruit to eat and are available in many colors. Even better, they’re low in calories, with only 67 calories in 100g. Grapes are also a good source of vitamins K and C. They contain antioxidants that may help protect against heart disease and cancer.

green and purple grapes in a basket


Can’t handle a 100% veggie diet? Here are the best low-calorie foods that are filling and delicious enough to sate your meat cravings.

4. Chicken Breast

At only 165 calories per 100g, chicken breast is an excellent source of lean protein low in saturated fat. Three ounces of chicken only contain a gram of saturated fat. Chicken is also a good source of niacin, phosphorus, and selenium.

5. Fish and Lean Meat

A 3-oz serving of cooked salmon has only 175 calories. Meanwhile, salmon is a superb source of protein, omega-3, and vitamins like D and B12. Fish are also excellent sources of potassium and iron.

Lean meat is an excellent protein food and supplies about 15% of an adult’s daily iron needs. A 3-ounce lean-meat serving has approximately 10g of fat and 180 calories.

Some of the best lean meat sources are lamb, pork, and veal.


Many under-value the role of vegetables in a low-calorie diet. Vegetables offer many vitamins, minerals, and fiber.

fresh assorted vegetables

Here are some of the best vegetables for a low-calorie diet.

6. Horseradish

Talk about a low-calorie powerhouse! Horseradish contains only 48 calories per 100g serving.

This condiment is a good source of fiber and vitamins C and B6. Horseradish has anti-inflammatory effects thanks to its inclusion of sinigrin.

When freshly ground, a cup of this vegetable has 14g of fiber. It provides 6g of protein and many other nutrients helping with its nourishing and immunity enhancement abilities.

7. Zucchini

A member of the cucurbit family, zucchini is a low-calorie vegetable that’s an excellent fiber and vitamins C and A supplier. One cup of zucchini has a measly 17 calories. You can eat this vegetable raw, cooked, or even use it as a replacement for pasta.

three zucchinis on a wooden table

8. Cauliflower

Cauliflower is a low-calorie food with only 27 calories in a cup. The vegetable is a good source of fiber, vitamins C, K, folate, and B6.

9. Legumes

Legumes are a great source of protein, fiber, and other nutrients. A cup of cooked lentils has 17.9g of protein and 230 calories. Other legumes, like black beans and kidney beans, are also low in calories and high in nutrients.

10. Potatoes

It’s a common misconception that potatoes are fattening. A 100g potato has only 77 calories and plenty of protein (2.05g), water (79.2g), fiber(2.1g), plus vitamins C, B6, and minerals like potassium.

Potatoes are also a good source of resistant starch, a fiber with several health benefits.


Munch away on these high volume low calorie grains to satisfy your hunger without packing on the pounds.

smoothie bowl with grains and sliced fruits

11. Oatmeal

Oats are whole grains and contain rich soluble fiber reserves of beta-glucan. Oatmeal can help lower cholesterol. Oats also supply lots of zinc (21% DV), phosphorus (14% DV), selenium (23% DV), and manganese (59% DV) in a cup.

A 1/2-cup serving of dry oats has only 150 calories.

12. Bran Flakes

Bran flakes have an outer layer of wheat kernels. These highly nutritious flakes abound in fiber. You only get 128 calories in a one-cup serving. Bran flakes have decent amounts of vitamin B6, niacin, and folic acid, among other immune-enhancing vitamins.

13. Popcorn

A cup of air-popped popcorn has only 31 calories. Popcorn is a whole-grain food and contains 1.2g of fiber. It’s also a low-calorie food with only a gram of fat, which can help you feel full.

14. Chia Seeds

These tiny seeds are a good source of fiber, protein, and omega-3. Chia seeds also contain antioxidants that are vital for cellular protection. An ounce of chia seeds has 139 calories.

chia seeds and berries in a brown ceramic bowl

Dairy and Eggs

Dairy and eggs are great choices if you’re looking for low-calorie foods high in protein, calcium, and other nutrients.

15. Yogurt

This fermented food is not only teeming with gut-healthy probiotics, but it’s also a low-calorie food. A 6-oz serving of plain yogurt has about 107 calories. Yogurt is also a good source of molybdenum, phosphorus, protein, zinc, and vitamin B12.

16. Eggs

Prioritize organic, pasture-raised eggs if you want the most nutritious ones. A large hard-boiled egg (50g) only has about 77.5 calories. Eggs are rich in B vitamins, protein, and minerals like selenium. They also contain choline, which is vital for brain health.

17. Cottage Cheese

This low-calorie food provides 28g of protein, 194.3mg of potassium, and 11.3mg of magnesium in a cup. C cottage cheese is an excellent high-volume, a low-calorie dairy product with only 163 calories and 2.3g of fat. Cottage cheese also has considerable vitamin B12 amounts.

cottage cheese with spring onions


Not a fan of drinking flat water? Here are some low-calorie, flavorful soups to help you stay hydrated and satisfied.

18. Chicken stock

Get yourself some finger-licking good chicken stock with only 16 calories per 100ml. This low-calorie food is a staple in many kitchens and can make soups, sauces, and gravies.

Chicken stock is an excellent meal to get vitamins B6 and B12, plus minerals like phosphorus and selenium.

19. Vegetable soup

This low-calorie food is perfect for trying to cut down on calories but still wanting a filling meal. A cup of vegetable soup has about 32 calories, making it an excellent choice for weight loss.

vegetable soup in a pot

The soup is also a good source of vitamins A and C and minerals like potassium and iron.

20. Beef broth

If you’re looking for a beefy flavor without the calories, beef broth is a great choice. This low-calorie food has only three calories per 100ml. Beef broth provides vitamin B12 and minerals like phosphorus and selenium to boost your health.

21. Fish stock

Lovely fish stock has only 17 calories per 100ml. So drink lots of it up and enjoy the health benefits that come with it. The fish stock offers plenty of omega-3, protein, and vitamins B12 and D. It helps keep your heart, brain, and bones healthy.

22. Vegetable broth

With vegetables, you always get a good dose of vitamins and minerals. Vegetable broth is no different and has about 12 calories in a cup.

The broth is a good source of vitamins K, C, and A, plus minerals like potassium and iron. Gobble it up and improve your eyesight, bone health, and immunity.

High-Volume Low-Calorie Foods FAQs: What Everyone Wants to Know

broth in white bowls surrounded by vegetables and herbs

What Are the Advantages of Eating in Volume Eating?

The advantage of volume eating is that it can help people lose weight. Volume eating can help you feel sated for longer and save money. Eating in volume is an excellent way to stack up on the best macros for PCOS and other health concerns. 

Why Should You Eat for Volume?

You should eat for volume because it’s a sustainable way of eating. It helps to regulate hunger hormones and leads to eating fewer calories.

Combining volume eating into a 3-day intestinal cleanse is an excellent way to jumpstart weight loss and eliminate toxins.


There are a few ways to make high volume low calorie foods. One way is to choose foods rich in water. Some of the best high-water-content options are watermelon, cucumbers, and tomatoes.

Another way is to choose high-fiber foods. Fiber is an indigestible carbohydrate. It adds bulk to your food without spiking your caloric intake. Some examples of high-fiber foods are beans, lentils, and oatmeal.

As you try to manage weight, it may be better to avoid starchy grains like rice. However, cooking rice with a teaspoon of coconut oil and freezing it for half a day may slice the calories.

Do you want to add rice to your meal plan using the above trick? You may want to check out answers to the question, “is white rice vegan?” before doing so.

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