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Filling Low-Calorie Foods {50+ Foods Under 100 Calories}

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Check out over 50 ideas for filling low-calorie food with 100 calories or less to help you meet your calorie on your weight loss journey.

The struggle is real when it comes to calorie count. I spent a long time on my 100-pound weight loss journey looking for foods with less calories as I tried to both stick to my calorie goal and not feel starving all the time (1200 number of calories of chips and chocolate doesn’t do much to keep you full! Consider the fact that a ton of calories mostly don’t provide all the important nutrients your body needs.).

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 Filling Foods Under 100 Calories with plate of hard boiled eggs

50+ Low Calorie Foods 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.

Broccoli and grape tomatoes on plate

Vegetables

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
A bunch of cherries

Fruit

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
Mason jar of Greek yogurt with peaches

Greek Yogurt

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)
Plate of hard boiled eggs, some cut in half showing yolk on napkin

Eggs

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.

Incorporating whole eggs and egg whites not only added essential amino acids to my diet but also served as a great addition to my overall health with their abundance of essential nutrients and heart-healthy omega-3 fatty acids. Additionally, eggs contain essential nutrients such as vitamins (vitamin A, vitamin D, vitamin E, vitamin B12, riboflavin), minerals (iron, zinc, selenium), and antioxidants (lutein, zeaxanthin) that contribute to overall health.

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

Clock of cheese partially grated with cheese grater on cutting board

Cheese

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

Measuring cup of quinoa being poured into a pot

Quinoa

Quinoa has a ton of nutritional benefits and it is a complete protein, making it a superfood – perfect for a filling low calorie food or snack!

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
Bowl of oats with dried berries

Oats

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

Bowl of red potatoes

Potatoes

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
Plate of roasted chicken and vegetables

Fish & Lean Meat

My journey also highlighted the significance of lean meats with grams of protein. 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. They’re good options that can positively impact the digestive tract, promoting better digestion and gastrointestinal health. 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 added fat, making them ideal for weight loss.

How about indulging in a nutritious salad for your next meal, complete with a tantalizing salad dressing infused with the refreshing aroma of lime juice? Pair it with a side of wholesome whole-grain bread for a satisfying crunch. Alternatively, opt for a comforting pasta dish topped with rich tomato sauce and complement it with your preferred fish or lean meat for a protein boost. Either way, you’ll be getting healthy grams of fiber to keep you feeling full and satisfied.

100-Calorie Servings of Fish

  • 4oz tilapia
  • 4oz cod
  • 3oz mahi mahi
  • 2oz salmon

100-Calorie Servings of Lean Protein

Bowl of cottage cheese next to a glass bottle of milk

Cottage Cheese

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 a low-fat cottage cheese is actually in quiche or breakfast casseroles! It’s perfect for breakfast, tastes great, and is a great source of protein 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
Bowl of cooked black beans

Beans

I use black beans and cannellini beans all the time. Beans will give you high grams of dietary 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)
Glass bowl full of popcorn

Popcorn

I put this one lower on the list because 100 calories of popcorn don’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

Bowl of unshelled almonds

Nuts

Nuts are one of the great options to consider if you’re looking for a crunchy snack because they’re higher in fat (good source of healthy fats) 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!

Pin this list of filling low calorie food for later!

50 Filling Foods Under 100 Calories with plate of hard boiled eggs

Conclusion

Over the years, I considered it an important role to meticulously craft a good choice of meal plans and high-volume foods packed with fiber-rich foods and lean proteins for weight loss without sacrificing satisfaction. Therefore, in pursuit of a healthier lifestyle, I sought out low-calorie meals that didn’t compromise flavor or satiety.

It was crucial to strike a balance between calorie intake and nutritional value. Indulging a sweet tooth didn’t mean forfeiting progress; instead, I embraced fresh fruit and leafy greens to curb cravings while providing a myriad of health benefits, including vitamin C and vitamin K. Swapping calorie-dense foods for nutrient-dense alternatives like leafy greens and root vegetables has proven effective in achieving weight loss goals while ensuring satiety. For others in my circle of friends with similar body weight loss goals, incorporating chia seeds and whole grains like brown rice proved effective in promoting weight management and regulating blood sugar levels. You see, it’s not just about eating less food, but choosing wisely for the right nourishment. This blog doesn’t offer one-size-fits-all dietary guidelines. Instead, it’s about sharing the foods with just enough calories that personally worked for me.

In the recent years, a low-calorie diet has become synonymous with good choices rather than deprivation. By prioritizing high fiber content and low-calorie snacks such as brussels sprouts and citrus fruits, we can foster a calorie deficit without feeling deprived. There are also “snack perfect” plant-based foods available to tantalize your taste buds and keep you energized throughout the day.

Keeping track of your food intake and calorie counts can be a bit tricky, but it’s important to have a good grasp of the daily value of nutrients that your body needs. Opting for whole foods over processed snacks, like potato chips and fruit juices is paramount for long-term health and wellness. By choosing foods that are filling but low in calories, you can set yourself on the path to a healthier and happier life.

Funmilayo

Thursday 10th of June 2021

Thanks for sharing such useful information! 👍 God bless you.

Me

Tuesday 25th of April 2023

@Funmilayo, Thank you so very much for all the great ideas