Check out over 50 ideas for filling low calorie food 100 calories or less to help you meet your calorie on your weight loss journey.
The struggle is real when it comes to counting calories. I spent years on my 100-pound weight loss journey looking for filling low-calorie foods as I tried to both stick to my calorie goal and not feel starving all the time (1200 calories of chips and chocolate doesn’t do much to keep you full!).
There are pros and cons to calorie counting, but the unfortunate truth is if you want to lose weight, you need to make sure you are eating fewer calories than your body is burning.
It can be tough to still eat like a normal person (whatever “normal” means, anyway!) and stay within your calorie goal.
That’s why I wanted to share some of the foods I reach for when I’m hungry but want to stay on track with my weight loss.
Now, keep in mind, portion size is very important here! If you eat massive amounts of even the healthiest of foods, you will go overboard, so mind your serving sizes with all of these foods.
This is just one of the many weight loss tips we give you in our Faithful Finish Lines 2.0 Christian Weight Loss program to help you build a healthy lifestyle that’s actually realistic for you.
50+ Low Calorie Food Under 100 Calories
What food is filling but low in calories?
Great question! I hear this a lot and I’m sure you won’t be too surprised by my answer.
Vegetables and fruits are the very best foods to fill up on that are low in calories.
You can eat a huge plate of veggies for the same amount of calories as a small handful of crackers.
If you want to learn more, read up on calorie density. It’s a fascinating topic!
What foods fill you up without gaining weight?
My answer to this question is similar to the answer above but with a few more food groups added.
The best foods to fill you up without gaining weight are vegetables, fruits, beans, and whole grains.
Beans aren’t necessarily low-calorie but they are great for weight loss!
Use this huge list of filling low calorie food the next time you are meal planning or just looking for low calorie snacks to fill you up.
Before you scan right past this category thinking, “Well, duh, vegetables are filling low calorie food…” Think about what that could do for your weight loss journey.
Eating more vegetables was one of the biggest reasons I was able to change my diet to lose 100 pounds. Because they are so filling (they are full of fiber) and they are so low in calories, you can really get a lot of bang for your buck.
So, don’t think I’m just talking about crunching on baby carrots for your snack. There are so many ways to get more vegetables into your diet so that you can eat more and lose more weight.
Add shredded carrots into your spaghetti sauce, make a green smoothie, add spinach to your scrambled eggs, and so much more (check out this post for 10 ways to eat more vegetables).
Honestly, I never worry about measuring my vegetables. The more, the better! I added measurements below but if I were you, I would eat vegetables to your heart’s content.
100-Calorie Servings of Vegetables
- 5 cups chopped zucchini
- 3 1/4 cups chopped broccoli
- 3 3/4 cups chopped cauliflower
- 60 green beans (~3 1/4 cup)
- 3 large tomatoes (~3 cups chopped)
- 31 medium spears of asparagus
- 10 cups of baby spinach
- 6 cups chopped celery
- 2 1/4 cups chopped red bell peppers
- 3/4 cup corn
- 33 grape tomatoes
- 28 baby carrots
- 3 medium cucumbers
Of course, fruits and veggies have to be the first recommendations in this post because they are staples in a healthy diet.
Fruit has tons of great nutrients, but it also has sugar, which means they have more calories than the vegetables had (meaning, you can’t eat a pile of fruit quite the same as you can a pile of baby spinach!). Fruit can be a filling low calorie food just watch the serving sizes and calories.
Apples and oranges are the most filling of the fruits (an apple is my favorite afternoon snack), but all of these are great choices to eat on their own.
You can throw them into a smoothie, just beware that smoothies can get high in calories and sugar fast and they also don’t keep you full as long as eating the actual fruits & veggies in there straight would (read more on that in Are Smoothies Good For Weight Loss?).
Fruit is another food group where I don’t stress about measurements. Fresh vegetables and fruit are nearly impossible to overeat and they aren’t the main areas causing weight gain, so enjoy your fruit!
100-Calorie Servings of Fruit
- 1 large apple
- 1 large orange
- 2 cups strawberries
- 1 1/4 cups blueberries
- 52 grapes
- 2 cups diced watermelon
- 2 medium peaches
- 2 plums
- 1 cup mango
- 1 1/4 cups pineapple chunks
Greek yogurt makes a great snack with protein to fill you up. A homemade strawberry Greek yogurt popsicle makes a great filling low calorie food and a fantastic summer treat! But it’s more than just a snack food or breakfast item.
I use plain Greek yogurt as a sour cream substitute on tacos and burrito bowls, I add it to soup (like Roasted Cauliflower Soup) to add creaminess without the cream, and I’ve even used it to make healthier whipped cream for desserts (like in this Summer Berry Trifle).
100-Calorie Servings of Greek Yogurt
- 5.3 oz container Chobani or Oikos 0% plain Greek yogurt (80 calories)
- 5.3 oz container Dannon Light & Fit Vanilla Greek yogurt (90 calories)
- 5.3 oz container Chobani Simply 100 (vanilla, pineapple, blueberry, peach, strawberry, black cherry)
- 5.3 oz container Yoplait Greek 100 Protein (blueberry, black cherry, peach, strawberry, vanilla, strawberry-banana, mixed berry)
Eggs score highly on the satiety index (meaning they are great for filling you up) for only having 70 calories each! Which makes these a filling low calorie food! They are my go-to breakfast to start my day with a satisfying, low-calorie breakfast that keeps me full until lunch and prevents me from having food cravings later in the day.
And it’s so easy to add vegetables to eggs in scrambles, frittatas, crustless quiches, omelets, and breakfast casseroles.
And hard boiled eggs make such a great snack!
100-Calorie Servings of Eggs
When I need a filling snack, chips and crackers just don’t cut it for me. A small piece of cheese, however, can fill me. And, let’s face it, cheese is delicious! Cheese is a delicious low calorie snack that will fill you up.
It is higher in calories, so the portions are a bit smaller, but a string cheese or a wedge of Laughing Cow cheese can make a great snack or addition to your meal. These are also great if you are putting together healthy charcuterie boards!
100-Calorie Servings of Cheese
Because it is so high in protein and fiber, you don’t need to eat a lot of it to feel full. I use quinoa as a rice substitute often, but my favorite way to eat it is in quinoa bites. I have a ton of different flavors you can make with them – some lower in calories than others.
100-Calorie Servings of Quinoa
- a little less than 1/2 cup plain cooked quinoa
Whether you are having oatmeal for breakfast, energy bites for a snack, or using oats instead of breadcrumbs in your meatloaf, oats are a great way to get more of those filling whole grains into your diet. Oatmeal is another great low calorie snack that will fill you up.
100-Calorie Servings of Oats
Potatoes have gotten a bad rap in the diet world. While I can agree that we would all do well getting rid of some of our empty junk food carbs (here’s looking at you chips and crackers), potatoes don’t fit into that category.
They do have carbs, but are much more filling and they also pack quite a lot of nutrients, whether you choose russet potatoes or sweet potatoes.
I roast sweet potatoes often and I avoid the added calories of the oil by using a silicone baking sheet and just giving them a quick spritz of cooking spray before adding seasoning.
100-Calorie Servings of Potatoes
- 1 medium (4oz) sweet potato
- sweet potato fries – 1/2 medium sweet potato with 1 tsp oil and salt and pepper
- 1 small (3.8oz) baked potato
Fish & Lean Meat
When it comes to lean animal proteins, fish and boneless skinless chicken or turkey breast are fantastic choices to fill you up without overloading you with calories. Adding protein to your meal will help add a filling low calorie food to your day.
These meats have a lot of protein without a lot of extra fat, making them ideal for weight loss.
100-Calorie Servings of Fish
- 4oz tilapia
- 4oz cod
- 3oz mahi mahi
- 2oz salmon
100-Calorie Servings of Lean Protein
Honestly, I’m not a huge fan of eating cottage cheese by itself. I know some people who love eating it as a snack along with crushed pineapple, but I prefer to use cottage cheese as an ingredient.
My favorite way to use cottage cheese is actually in quiche or breakfast casseroles! It tastes great, feels very filling and satisfying, and gives you a high protein breakfast that will keep you full until lunch (at least, it does me!).
100-Calorie Servings of Cottage Cheese
- 2/3 cup 1% cottage cheese
- 1/2 cup 2% cottage cheese
I use black beans and cannellini beans all the time. Beans are high in fiber and protein, making them a great meat substitute.
Black beans are great in burrito bowls, soups, taco salads, black bean burgers, and so many meatless meals, as well. I use cannellini beans more often in soups and pasta dishes.
100- Calorie Servings of Beans
- a little less than 1/2 cup low sodium black beans
- a little less than 1/2 cup cannellini beans
- a little more than 1/3 cup pinto beans
- 1 serving Healthy “Refried” Beans (83 calories)
I put this one lower on the list because 100 calories of popcorn doesn’t fill me up nearly as much as Greek yogurt or string cheese, but popcorn is certainly more filling than other crunchy, salty snacks because it’s high in fiber.
And, if you’re looking for something that will take you a little time to munch on, this is a great choice since a serving is about 3 cups of the stuff. It’s a perfect low-calorie movie snack (just skip the “movie theater style” butter)!
100-Calorie Servings of Popcorn
Nuts are higher in fat than most of the other snacks on this list, which isn’t necessarily a bad thing since fat is great for keeping you full. It just means you have to be mindful of portion sizes.
I recommend either getting 100-calorie serving bags of nuts or counting them out into individual baggies yourself when you buy them so you stick to a proper portion. These 100-calorie serving bags of nuts make a great filling low calorie food. It’s all too easy to grab a handful of nut-filled trail mix and think it doesn’t look like much, but it very easily could be double the normal serving size!
100-Calorie Servings of Nuts
What is your favorite filling low calorie food? Let us know in the comments below.
More filling low-calorie foods that you will enjoy.
50+ Healthy Snacks for Weight Loss – In this list of over 50 healthy snacks for weight loss, you will find sweet options, salty choices, grab and go snacks for work and school, and the best late night snack options.
Instant Pot Spaghetti Squash Recipe | Easy Vegetable Dish – This Instant Pot Spaghetti Squash recipe is a fast and easy vegetable dish that is low calorie and low carb, making it a great food for weight loss!
10 Ways to Eat More Vegetables – Use these 10 ways to eat more vegetables for creative tips to get more nutritious diet and teach yourself to actually like veggies!
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