What Food Fills You Up With the Least Calories?

December 5, 2025 •

3 min read

According to research published in the European Journal of Clinical Nutrition, boiled potatoes are ranked as the most filling food, with a satiety index score nearly seven times higher than a croissant. This sheds light on the surprising fact that not all calories are created equal when it comes to satisfying hunger, and understanding what food fills you up with the least calories is a powerful tool for weight management.

Quick Summary

This article explores the principles of satiety, highlighting foods with high water, fiber, and protein content that promote fullness with fewer calories. It delves into the science behind low energy density and provides practical examples and a comparison table of the most satiating low-calorie options.

Key Points

Boiled Potatoes are Extremely Filling: Scoring highest on the satiety index, plain boiled potatoes promote fullness more than most other foods due to resistant starch.
Volume and Water are Crucial: Foods with high water content, like broth-based soups and vegetables, fill the stomach and increase feelings of fullness with fewer calories.
Protein is a Satiety Superhero: High-protein foods, including fish, lean meats, Greek yogurt, and eggs, promote satiety by taking longer to digest and triggering key hormones.
Fiber is Your Filling Friend: Foods rich in fiber, especially soluble fiber, add bulk and slow digestion, keeping you full longer and stabilizing blood sugar.
Focus on Low Energy Density: The core principle is choosing foods that have few calories for their weight, enabling larger portion sizes for fewer calories.
Chewing is a Satiety Signal: Research suggests that longer chewing can enhance satiety by triggering hormonal responses, proving that eating slowly can help you feel full faster.

The Science of Satiety: Why Some Foods Fill You Up More

Feeling full, or satiated, is a complex process influenced by several factors beyond just calorie count. Hormones like leptin and ghrelin signal the brain to regulate appetite, while food volume, macronutrient composition, and energy density play critical roles in determining how satisfied you feel after eating. Low energy density is a key principle, referring to foods with a small number of calories relative to their volume or weight. By focusing on foods with high water and fiber content, you can consume larger portions without a high caloric cost, triggering a feeling of fullness. Protein also plays a significant role, as it takes longer to digest and triggers satiety hormones more effectively than carbohydrates or fats.

The Power of High-Volume, Low-Calorie Foods

High-volume foods, rich in water and air, occupy more space in your stomach, sending signals of fullness to your brain. A study showed that incorporating water into a food, like making soup, increased fullness more effectively than drinking water alongside a solid meal. This approach is often called "volume eating." Non-starchy vegetables like cucumbers, lettuce, spinach, and broccoli are prime examples. A large salad with a low-calorie dressing can feel incredibly satisfying because of its sheer volume, even though it contains relatively few calories. Popcorn is another excellent example; air-popped popcorn is low in calories and high in fiber, making it a highly satiating snack.

The Role of Protein and Fiber in Appetite Control

Protein is a "satiety superhero" because of its hormonal effects and slower digestion. Lean fish, chicken breast, Greek yogurt, and cottage cheese are all excellent protein sources that can help curb cravings. Fiber adds bulk to food without adding many calories, slowing down digestion and regulating blood sugar to prevent hunger spikes. Soluble fiber, found in foods like oats, apples, and chia seeds, forms a gel in your stomach that further prolongs the feeling of fullness. Combining protein and fiber is an even more powerful strategy for sustained satiety.

Comparison Table: Satiety Index vs. Calories


Food (per 240kcal portion)	Satiety Index Score (vs. white bread=100)	Calorie Density (approx. per 100g)	Primary Filling Factor(s)
Boiled Potatoes	323%	77 kcal	Fiber, volume, resistant starch
Ling Fish	225%	84 kcal	High protein
Porridge (Oatmeal)	209%	68 kcal	Fiber, soluble fiber
Apples	197%	52 kcal	Water, fiber, pectin
Beef	176%	250 kcal	High protein
Eggs	150%	155 kcal	High protein
Popcorn (air-popped)	154%	31 kcal	High volume, fiber
Lentils	133%	116 kcal	Fiber, protein

List of Top Low-Calorie, High-Satiety Foods

Boiled Potatoes: Often overlooked, plain boiled potatoes are extremely filling due to a type of resistant starch formed during cooking and cooling.
Broth-Based Soups: The high water content in broth-based soups makes them incredibly voluminous and satisfying, often more so than solid food with the same ingredients.
Greek Yogurt: This is a fantastic source of protein, with one cup containing over 20 grams, which significantly boosts feelings of fullness.
Oats: Rich in soluble fiber, a bowl of oatmeal can keep you feeling satisfied for hours.
Fish: Lean fish like cod or tuna is packed with protein and low in calories, with some studies suggesting fish protein is especially effective at curbing hunger.
Lean Meat: A meal with lean meat like chicken or turkey can reduce overall calorie intake at subsequent meals due to its high protein content.
Legumes (Beans, Lentils, Peas): These plant-based powerhouses are loaded with fiber and protein, making them exceptionally filling.
Berries: High in fiber and water, berries are a sweet snack that can significantly reduce later calorie consumption compared to sugary treats.
Cottage Cheese: Low-fat cottage cheese is an excellent, protein-rich snack that studies show has similar effects on fullness as eggs.
Non-Starchy Vegetables: Greens like spinach, kale, and lettuce, along with cucumbers and bell peppers, are extremely low in calories and high in water and fiber.

Conclusion

To feel full on the least amount of calories, the most effective strategy is to focus on foods with low energy density, high water content, and a robust combination of protein and fiber. Incorporating items like boiled potatoes, Greek yogurt, oats, and a variety of non-starchy vegetables into your diet allows you to eat satisfyingly large portions while keeping calorie intake in check. Understanding the science of satiety—listening to your body's hormonal and volume-based cues—is a sustainable approach to weight management that moves beyond simple calorie counting towards mindful eating. For more science-backed nutrition information, consider visiting reliable sources such as the National Institutes of Health.

Frequently Asked Questions

Satiety is influenced by several factors, including the volume of food, its energy density, and its macronutrient content. Foods with high water and fiber content take up more space, while protein triggers specific hormones that signal fullness to the brain.

While drinking water can temporarily curb hunger, studies show that incorporating water directly into food, such as in soups, is more effective at promoting long-term satiety and reducing subsequent calorie intake.

No, not all carbohydrates are the same. Complex carbohydrates rich in fiber, like whole grains, oats, and vegetables, are digested slowly and promote fullness. In contrast, refined carbs are digested quickly and provide less lasting satisfaction.

Protein is known as the most satiating macronutrient because it takes longer to digest than carbs or fats and stimulates the release of specific satiety hormones in your gut, signaling to your brain that you are satisfied.

Volume eating focuses on consuming a large quantity of foods that are low in calorie density, such as fruits and vegetables. This helps you feel physically full from the sheer volume of food, which helps reduce overall calorie intake and manage weight.

To increase satiety, try starting your meals with a broth-based soup or a large salad, incorporate lean protein into every meal, choose high-fiber foods like oats and legumes, and eat slowly while chewing thoroughly.

Chewing is a significant factor in satiety, as it sends signals to the brain that you are eating and can trigger the release of gut hormones. However, the food's composition—specifically its protein, fiber, and water content—remains the primary driver of lasting fullness.