10 Low-Calorie Foods That Actually Keep You Full

Eating light doesn’t have to mean feeling hungry. The key is choosing foods that are low in calories but rich in protein, fiber, or both — the kind that help you feel full longer without overdoing it. From simple breakfasts to smart freezer staples, these options make it easier to eat well and stay satisfied. Just steer clear of low-fat versions that often leave out what keeps you full in the first place.

1. Eggs

A single egg has just 70 calories but packs 6 grams of protein, making it a classic choice for staying full. Scrambled, boiled, or poached — it’s hard to go wrong. Stick with whole eggs for maximum satiety, and skip the low-fat substitutes, which often leave you hungry.

2. Greek Yogurt

Plain Greek yogurt delivers about 17 grams of protein per cup, all for around 100 calories. It’s a solid breakfast base or snack that keeps you full for hours. Layer it with fruit or blend into smoothies — just steer clear of flavored versions with added sugar.

3. Cottage Cheese

Low-fat cottage cheese offers about 14 grams of protein in just 80 calories. It’s creamy, filling, and pairs well with fruit or vegetables. Go for minimally processed options to avoid added sugars or unnecessary ingredients.

4. Leafy Greens

Leafy greens like spinach or kale are low in calories but high in volume and fiber, helping you feel full longer. Add a handful to smoothies, soups, or eggs. Frozen options make them easy to keep on hand.

5. Berries

A cup of strawberries comes in at about 50 calories and offers fiber and antioxidants that slow digestion. Use fresh or frozen berries in yogurt bowls or oatmeal — just skip sugary berry-flavored products.

6. Quinoa

Half a cup of cooked quinoa has around 120 calories, with protein and fiber to help you feel satisfied. Use it as a base for bowls, or swap it in for rice in simple dinners. Look for frozen quinoa blends to save time.

7. Canned Tuna

With 20 grams of protein in just 100 calories, canned tuna is a reliable pantry staple. Mix it into salads or wraps. Choose tuna packed in water and avoid “low-fat” versions that may lack key nutrients like omega-3s.

8. Popcorn

Air-popped popcorn offers a lot of volume for few calories — just 30 per 3-cup serving. It’s crunchy, satisfying, and easy to portion. Stick with plain kernels and add your own seasonings for a light snack.

9. Frozen Veggies

Frozen vegetables like broccoli or cauliflower have under 50 calories per cup and are rich in fiber. Steam, sauté, or roast for quick, filling sides. Skip versions with added sauces to keep things simple and healthy.

10. Protein Bars

A good protein bar has 15–20 grams of protein and around 150–200 calories. Keep one on hand for busy days or a snack that holds you over. Read labels and choose bars with simple ingredients and minimal added sugar.