15 Foods You Can Eat A Lot Of Without Gaining Weight

What if you could lose weight while eating more food, not less? It sounds like a gimmick, but it’s not magic. It’s a scientifically-proven concept called calorie density. Most diets fail for one simple, painful reason: they leave you feeling hungry, deprived, and constantly battling cravings.

You eat a small, “healthy” meal, but an hour later your stomach is growling, forcing you to fight your own biology.

Foods with low calorie density are high in water and fiber think vegetables, fruits, and broth-based soups. Because of this, they take up a lot of space in your stomach without adding a lot of calories.

Think of it this way: 200 calories of oil is a tiny spoonful, but 200 calories of spinach is a massive bowl. The spinach physically fills your stomach, triggers stretch receptors, and sends powerful signals to your brain that you are full.

This is the key to feeling satisfied, not deprived. Start stocking your kitchen with these 15 foods that let you fill your plate.

1. Celery

It is the classic high-volume snack. It’s about 95% water, so a whole stalk has only around 6 calories. But it’s not just water; its crunchy texture and high fiber content mean you have to chew it a lot. This chewing action itself can help signal satiety to your brain.

• Water Content: 95%
• Key Nutrients: Vitamin K, Folate, Potassium
• The “Fullness Factor”: High insoluble fiber and the physical act of chewing signal to your brain that you’re full.

2. Berries (Strawberries, Blueberries, etc.)

A full cup of strawberries is only 50 calories, while blueberries are 84. This low calorie count is impressive given their sweet flavor. Their real power comes from their high content of soluble and insoluble fiber, which slows down digestion, promotes gut health, and keeps you feeling full. They are also packed with antioxidants called anthocyanins.

• Calorie Density: 1 cup of strawberries is ~50 calories; 1 cup of blueberries is ~84 calories.
• High Fiber: A single cup of raspberries packs 8 grams of fiber, a significant portion of your daily need.
• The “Fullness Factor”: Soluble fiber slows sugar absorption and digestion, preventing hunger spikes.

3. Leafy Greens (Spinach, Arugula, Lettuce)

A cup of spinach has just 7 calories, and a cup of romaine lettuce has about 8. You can eat a truly massive salad for very few calories. This is the #1 way to practice high volume eating. You add bulk and nutrients to any meal, signaling to your stomach that it’s full.

• Calorie Density: 1 cup of raw spinach has ~7 calories; 1 cup of shredded lettuce has ~5 calories.
• Key Nutrients: Vitamin A (spinach), Vitamin K (romaine), and folate.
• The “Fullness Factor”: Their structure adds immense physical volume, stretching the stomach to trigger fullness receptors.

4. Air-Popped Popcorn

When you’re craving a crunchy, salty snack, this is your answer. It’s a whole grain, and because it’s full of air, you get a huge volume for very few calories. Three full cups of air-popped popcorn (not the microwave bag kind) is only about 100 calories. This is the perfect volume swap for high-calorie chips.

• Calorie Density: 1 cup of air-popped popcorn is only ~31 calories.
• Whole Grain: Unlike most crunchy snacks, it’s a whole grain, providing ~3.6g of fiber per 3-cup serving.
• The “Fullness Factor”: The sheer volume from the air fills your bowl and your stomach, satisfying the desire for a large snack.

5. Nonfat Greek Yogurt

Protein is the most filling macronutrient, and Greek yogurt is loaded with it. A 3/4-cup serving has around 100 calories and packs a huge 17 grams of protein. This protein helps signal fullness and keeps hunger away for hours, crushing cravings.

• Satiety Power: Protein is scientifically the most satiating macronutrient.
• Key Nutrients: ~17-20 grams of protein per 170g (3/4 cup) serving, plus calcium and probiotics.
• The “Fullness Factor”: It’s thick and dense, and the high protein content slows stomach emptying.

6. Zucchini

This versatile summer squash clocks in at only 20 calories per cup. Its mild flavor is a blank canvas, but its nutritional profile is not. It’s a great source of Vitamin A, C, and potassium. Its high water content (over 90%) and fiber (both in the flesh and skin) are what make it a perfect food for adding sheer volume to a meal.

• Calorie Density: 1 cooked cup is only ~20 calories.
• Water Content: Over 90% water, making it a perfect low-energy-density food.
• The “Fullness Factor”: Adds significant bulk and moisture to meals (like pasta sauce or oatmeal) without changing the flavor.

7. Broth-Based Soups

Soup is a perfect high-volume food. The liquid (broth) takes up a lot of space in your stomach for almost zero calories. When you add low-calorie vegetables (like celery, carrots, and spinach), you get a massive, warm, filling meal. Research has shown that eating a low-calorie soup before a meal can help you eat about 20% fewer calories at that meal.

• The Science: Studies show eating a low-calorie soup before a meal can reduce total calorie intake at that meal by up to 20%.
• Water Content: The broth provides high-volume, low-calorie liquid that fills the stomach.
• The “Fullness Factor”: The combination of liquid (volume) and fiber (from added vegetables) makes it highly satiating.

8. Watermelon

As its name implies, this fruit is over 90% water, making it one of the most hydrating foods you can eat. A full cup of diced watermelon is only 46 calories. It satisfies a sugar craving with natural sugars but also delivers nutrients like lycopene (an antioxidant also found in tomatoes) and Vitamin C.

• Calorie Density: 1 cup of diced watermelon is only ~46 calories.
• Water Content: Over 90% water, making it incredibly hydrating.
• Key Nutrients: A great source of the antioxidant lycopene and Vitamin C.

9. Low-fat Cottage Cheese

This is another protein superstar. A single cup of 1% cottage cheese has about 160 calories and a massive 28 grams of protein. The combination of high protein and water makes it incredibly satiating. It’s a snack that will actually keep you full for hours.

• Protein Power: A single cup (1%) packs a massive ~28 grams of protein.
• Slow-Digesting: It’s rich in casein protein, which digests slowly and promotes a long-lasting feeling of fullness.
• The “Fullness Factor”: The combination of high protein and water makes it a top-tier snack for satiety.

10. Bell Peppers

Crunchy, sweet, and bursting with Vitamin C a single red bell pepper has more Vitamin C than an orange. A whole medium-sized pepper has only 30-40 calories. They provide a satisfying, chip-like crunch due to their high fiber and water content. This crunch slows down eating, giving your brain time to register fullness.

• Calorie Density: A whole medium pepper is only ~30-40 calories.
• Key Nutrients: One red bell pepper contains over 150% of your daily Vitamin C needs.
• The “Fullness Factor”: Their thick, crunchy walls are high in water and fiber, slowing down your eating.

11. Cucumber

Made mostly of water (around 95%), one full cup of sliced cucumber is only about 16 calories. This makes it incredibly hydrating and great for adding volume. The skin is a valuable source of insoluble fiber, which adds bulk to your stool and helps keep you regular, while the seeds contain beneficial nutrients.

• Calorie Density: 1 cup of sliced cucumber is only ~16 calories.
• Water Content: ~95% water, making them exceptionally hydrating.
• The “Fullness Factor”: The (unpeeled) skin provides insoluble fiber, adding bulk and crunch.

12. Tomatoes

Rich in water and the powerful antioxidant lycopene, a medium tomato has about 22 calories. Cherry tomatoes are even better for snacking, at about 3 calories each. They are botanically a fruit and provide a good amount of Vitamin C and potassium. Their savory “umami” flavor can make a meal feel more satisfying.

• Calorie Density: A medium tomato is ~22 calories; a cherry tomato is ~3 calories.
• Key Nutrients: A rich source of the antioxidant lycopene, plus Vitamin C and potassium.
• The “FullDness Factor”: Their high water content and savory flavor help make a meal feel more complete.

13. Spaghetti Squash

It is ultimate low-calorie pasta swap. A cooked cup is only 42 calories, compared to over 220 calories for a cup of regular pasta. It’s a winter squash with a unique, stringy flesh. It’s not just a low-cal trick; it’s a good source of fiber, B-vitamins, and manganese.

• The “Volume Swap”: 1 cup of cooked spaghetti squash has ~42 calories, versus ~220 calories for 1 cup of regular pasta.
• Key Nutrients: A good source of fiber, manganese, and B-vitamins.
• The “Fullness Factor”: Allows you to eat a huge, visually satisfying bowl of “pasta,” filling your stomach with high-water, high-fiber strands.

14. Grapefruit

This citrus fruit is famous for a reason. It’s high in water and a specific type of soluble fiber called pectin, which can help slow digestion and contribute to a feeling of fullness. Half of a medium grapefruit has only about 52 calories and provides a huge dose of Vitamin C.

• Calorie Density: Half of a medium grapefruit is only ~52 calories.
• Key Nutrients: Provides over 60% of your daily Vitamin C needs.
• The “Fullness Factor”: It’s rich in a specific soluble fiber (pectin), which slows digestion.

15. Cantaloupe

Like watermelon, this melon is mostly water and low in calories, at about 54 calories per cup. It’s a nutritional powerhouse, famous for being packed with beta-carotene (which your body converts to Vitamin A) and Vitamin C. Its sweet flavor and high water content make it a satisfying, filling snack.

• Calorie Density: 1 cup of diced cantaloupe is only ~54 calories.
• Key Nutrients: An excellent source of beta-carotene (which your body converts to Vitamin A) and Vitamin C.
• The “Fullness Factor”: Its high water content (around 90%) and natural sweetness satisfy cravings while filling you up.