19 High-Volume Low-Calorie Snacks For Weight Loss
The key to feeling full while losing weight.
About the author
Ana Reisdorf is a registered dietitian with a passion for creating science-backed, serviceable health and nutrition content.
Hunger can derail even the most dedicated weight loss efforts. When you’re in a calorie deficit, your body ramps up the release of hunger hormones like ghrelin and peptide YY, making it hard to resist cravings like those doughnuts in the breakroom (1).
That’s why smart snacking is key. One way to stick to your weight loss goals without feeling overly hungry is to eat high-volume, low-calorie foods, a strategy known as volume eating. This approach focuses on eating foods you can eat a lot of, relative to their calorie count. It’s the opposite of eating high-calorie foods that aren’t very filling, like potato chips or candy.
High-volume, low-calorie snacks take up room in your stomach, so you can stick to your calorie target, and lose weight without feeling angry.
What is a High-Volume, Low-Calorie Snack?
High-volume, low-calorie snacks are usually high in fiber and water—two elements that add bulk to foods without contributing a lot of calories. Food like fruits, vegetables, and puffed grains fit the bill—as long as you eat the right ones.
Take fresh versus dried fruit. A cup of grapes contains about 100 calories. A cup of raisins (aka grapes with the water removed) contains more than 400 calories. The water in the grapes adds to the volume, which helps you feel full and satisfied with fewer calories.
Other examples of high-volume, low-calorie snacks include:
- Fruits like berries, apples, and watermelon
- Non-starchy vegetables like zucchini, celery, and cucumber
- Cruciferous vegetables like broccoli, cauliflower, and kale
- Puffed grains like rice cakes and popcorn
- Egg whites
Are High-Volume Low-Calorie Foods Good For Weight Loss?
Yes, high-volume, low-calorie foods are ideal for weight loss. One review published in Nutrition found that eating higher-volume, lower-calorie foods boosted fullness (2). Other research suggests people who eat a low-volume, high-calorie diet tend to have a higher body mass index (BMI) than those who eat higher-volume, low-calorie foods (3).
Meaning: If you struggle with feeling hungry while trying to lose weight, eating a higher-volume diet might help you reach your goal.
20 High-Volume, Low-Calorie Snacks
These options have less than 250 calories, at least 2 grams of fiber, plus some protein to keep you feeling full on less.
1. Low-fat cottage cheese, pineapple chunks, and chopped walnuts
Cottage cheese is packed with filling protein, while pineapple and walnuts add fiber. If you opt for canned pineapple, be sure it’s canned in juice and not heavy syrup.
- ½ cup low-fat cottage cheese
- 1 cup fresh pineapple
- 1 Tbsp chopped walnuts
Per serving: 232 calories, 7g fat, 26g carbs (3g fiber, 17g sugar), 18g protein, 461 mg sodium
2. Sprouted grain bread, low-fat cheese, tomatoes, and hemp seeds
Top a slice of toast with one slice of low-fat mozzarella cheese and one sliced tomato, and sprinkle with hemp seeds. The whole grains in the toast and hemp seeds deliver a hefty nine grams of filling fiber.
Per serving: 246 calories, 11g fat, 20g carbs (4g fiber, 5g sugar), 16g protein, 306mg sodium
3. Chomps beef stick with strawberries
Chomps beef sticks contain 10-12 grams of protein per stick, depending on the flavor. Strawberries are a high-volume, low-calorie favorite since two cups have only 92 calories and nearly six grams of fiber.
Per serving: 192 calories, 7g fat, 22g carbs (6g fiber, 14g sugar), 10g protein, 383 mg sodium
4. Cucumber slices, baby carrots, hummus
This high-volume, low-calorie snack keeps you full for hours and is easy to throw together on a busy day. Pro tip: Single-serve hummus packs make this snack portable, and contain about four tablespoons of hummus per serving—the amount we’d recommend aiming for with this snack.
Per serving: 160 calories, 6g fat, 24g carbs (8g fiber, 8g sugar), 6g protein, 331 mg sodium
5. Oikos Triple Zero vanilla yogurt with strawberries and sliced almonds
This high-volume, low-calorie snack keeps you full for hours and is easy to throw together on a busy day. Pro tip: Single-serve hummus packs make this snack portable, and contain about four tablespoons of hummus per serving—the amount we’d recommend aiming for with this snack.
Per serving: 160 calories, 6g fat, 24g carbs (8g fiber, 8g sugar), 6g protein, 331 mg sodium
6. Sliced apple with peanut butter and cinnamon
This filling snack packs 6 grams of fiber. To keep it low-calorie, keep the amount of peanut butter under one tablespoon.
Per serving: 240 calories, 16g fat, 20g carbs (6g fiber, 14g sugar), 8g protein, 140mg sodium
7. Lesser Evil Popcorn
Popcorn is naturally filling and high in fiber. Healthier brands like Lesser Evil use healthier-for-you oils like avocado oil in their products, making them a great option for popcorn.
Per serving (3 cups popcorn): 120 calories, 6g fat, 14g carbs (4g fiber, 0g sugar), 2 g protein, 200mg sodium
8. Tomato and low-fat mozzarella caprese skewers
Skewer cherry tomatoes, low-fat mozzarella pearls, and fresh basil onto a toothpick and drizzle with balsamic glaze. The fiber from the tomatoes and filling protein from the low-fat mozzarella keep the calories low.
Per serving (3-4 skewers): 250 calories, 12g fat, 10g carbs (2g fiber, 6g sugar), 14g protein, 300mg sodium
9. Sliced cucumbers topped with flavored tuna
Tuna is low in calories, high in protein, and easily transportable. To minimize calories, choose water-packed over oil-packed tuna. To spice it up, add your seasoning of choice or pick a flavored tuna. Serve on sliced cucumbers for some filling fiber and minimal calories.
Per serving (1 whole cucumber, 2 oz tuna): 242 calories, 2g fat, 11g carbs (1.5g fiber, 0g sugar), 14g protein, 192mg sodium
10. Protein smoothie with banana, spinach, and almond butter
Throw your favorite low-calorie protein powder, and add a banana, a handful of spinach, 1 cup of water, and ½ tbsp of almond butter in a blender for a filling (and tasty snack) around 200 calories.
Per serving (will vary based on protein powder used): 210 calories, 5g fat, 20g carbs (3g fiber, 8g sugar), 23g of protein, 180mg sodium
11. Watermelon feta salad with mint
For a snack inspired by warm summer days, dice two cups of watermelon cubes, mix with ½ cup of crumbled low-fat feta, and top with fresh mint. Watermelon is 91% water, which means it can help you stay full on less.
Per serving (½ of recipe above): 150 calories, 8g fat, 14g carbs (1g fiber, 11g sugar), 6g protein, 424 mg sodium
12. Turkey avocado roll-up with veggies
Add ¼ avocado and assorted veggie sticks (carrots, cucumber, bell peppers) and roll up into four slices of turkey for 6.5 grams of fiber, 14 grams of protein, and only 225 calories. You can nix the avocado to cut around 80 calories, but it provides a hit of healthy fats to keep you feeling satisfied.
Per serving: 225 calories, 9g fat, 16g carbs (6.5g fiber, 7g sugar), 14g protein, 616 mg sodium
13. Broccoli and cauliflower florets with Greek yogurt ranch dip
Using Greek yogurt to make ranch dip instead of sour cream or mayo is a great way to cut calories and beef up the protein content. Broccoli and cauliflower are the perfect dippers, adding five grams of fiber for just one cup.
Per serving (½ cup of dip + 1 cup of veggies): 127 calories, 2g fat, 20g carbs (5g fiber, 9g sugar), 9g protein, 302mg sodium
14. Avocado rice cake with sliced turkey
Mash ¼ cup avocado on a rice cake and top with two slices of deli turkey for a quick, high-fiber, filling snack. Rice cakes are typically high in fiber but low in calories. When paired with protein from the turkey, they create a well-balanced, high-volume snack.
Per serving: 230 calories, 12g fat, 20g carbs (5g fiber, 1g sugar), 12g protein, 300mg sodium
15. Grapes and low-fat cheese
Grapes and cheese are the ultimate combo of salty and sweet, and protein and fiber. Choose a low-fat cheese, such as cheddar, mozzarella, or Swiss, for more protein and fewer calories.
- 1/2 cup of grapes
- 2 ounces of low-fat cheese
Per serving: 240 calories, 12g fat, 25g carbs (2g fiber, 18g sugar), 14g protein, 400mg sodium
16. Frozen yogurt bark with berries
Feeling sweet? For a healthy treat that feels indulgent, mix 1½ cups of non-fat Greek yogurt, ¼ cup of mixed berries, and .5 tbsp of honey. Spread on a baking sheet, top with berries, mix in honey, freeze, and break into pieces for a quick treat.
Per serving (⅓ of recipe): 240 calories, 0g fat, 30g carbs (2g fiber, 28g sugar), 12g protein, 132mg sodium
17. Kale and apple salad with walnuts and balsamic vinegar
Leafy greens are packed with water and fiber, making them about as low-calorie for the volume as you can get. But they won’t keep you full for long without a little more substance. Consider this quick kale salad, which adds apples for fiber, and walnuts for protein.
- 1 cup of chopped kale
- ½ sliced apple
- 1 tbsp chopped walnuts
- 1 tbsp balsamic vinegar
Per serving: 220 calories, 12g fat, 25g carbs (6g fiber, 12g sugar), 5g protein, 50mg sodium
18. Celery sticks with peanut butter and raisins (ants on a log)
Feeling nostalgic? This childhood favorite doesn’t skimp on protein or fiber. Top 4 celery sticks, 1 tbsp natural peanut butter, and 1 tbsp raisins, making them look like “ants” walking over a log for this throwback snack.
Per serving: 240 calories, 12g fat, 26g carbs (6g fiber, 10g sugar), 7g protein, 150mg sodium
19. Fresh berries topped with cottage cheese and almonds
Top 1 cup of fresh berries with ½ cup cottage cheese and sliced almonds. Berries are a staple of high-volume, low-calorie eating as they are packed with fiber and incredibly low in calories. Pick your favorites, such as blueberries, raspberries, or strawberries.
Per serving: 232 calories, 9g fat, 18g carbs (5g fiber, 8g sugar), 19g protein, 460mg sodium
How to Make Your Low-Calorie, High-Volume Snack Even Better for Weight Loss
Keep calories in check
Yes, low-calorie, high-volume snacks are typically low-calorie, but if you want to lose weight, you’ll still want to watch your portion sizes. Typically, a snack for weight loss has between 150 and 250 calories, but it should be personalized for your individual calorie needs and goals.
Prioritize fiber
A high-volume, low-calorie snack should contain some fiber. Ideally, it should provide 2 grams or more, but the more, the better.
Add protein
Most lower-cal protein options, like beans, legumes, lean meat, eggs, Greek yogurt, and cottage cheese, are considered medium-volume, medium-calorie foods. But in this case, the extra calories are worth the trade-off. Protein takes longer to digest and slows the absorption of any carbs in the snack. The addition of protein is a great way to feel full and make that snack last longer. Aim for at least 5 grams of protein for a snack.
References
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