7 Best High-Volume Foods for Weight Loss

What if you could eat more food and still lose weight? That’s the concept of a “volumetrics” diet, which focuses on consuming higher quantities of very low-calorie, nutrient-dense foods. When you choose items with fewer calories, you’re able to eat more without overshooting your daily intake goals.

“High-volume, low-calorie foods are a great choice for weight loss because we eat with our eyes first, and large portion sizes often signal satisfaction,” says Alexandria Hardy, RDN, LDN. “These foods tend to be high in water content and fiber, which can increase satiety without adding excessive calories.” It’s no wonder, then, that a volumetrics-based eating plan comes in at No. 3 on U.S. News and World Report’s 2025 ranking of best weight-loss diets.

If you’re looking to fill up on foods you can enjoy in higher quantities and still reach your weight-loss goals, check out this list of seven dietitian-approved picks.

1. Cucumbers

There’s long been a rumor that cucumbers are a “negative calorie” food, meaning they contain less energy than it takes for your body to digest them. While scientific evidence doesn’t necessarily support this idea, cucumbers are still an extremely low-cal food at just 15 calories per cup.,  

Mandy Enright, M.S., RDN, recommends cucumbers as a snack you can crunch on throughout the day. “Slice into sticks, sprinkle with everything bagel seasoning, and pair with hummus or Greek yogurt dip,” she suggests. “You can even use cucumber slices instead of bread for bruschetta.”

2. Strawberries

Want a sweet food that packs plenty of health benefits but not a lot of calories? Load up on strawberries. Besides containing a mere 49 calories per cup, they’re packed with water, fiber and vitamin C, shares Hardy. They’ve even been associated with reduced inflammation, improved insulin resistance and lower cholesterol., ,

“Strawberries are a delicious, low-calorie, high-volume food,” says Hardy. “Try them sliced on a salad or grain bowl, chopped on overnight oats or rolled in 1 to 2 teaspoons of cinnamon sugar and frozen.”

3. Air-Popped Popcorn

Slathered-in-butter movie-theater popcorn may not be the best option for low-calorie snacking, but an air-popped variety is an excellent choice. At just 31 calories per cup, it’s a crowd-pleaser you can feel good about munching on movie night.

“Three cups of salted air-popped popcorn clocks in at under 100 calories and provides a satisfying, high-fiber, whole-grain crunch,” says Hardy. (Yep, popcorn is a whole grain!) Need a little something for flavor besides salt? “Spritz with olive oil and sprinkle with herbs or nutritional yeast for a savory snack,” suggests Hardy.

4. Mushrooms

“Whether sliced, whole or as a large portabello cap, mushrooms are low in calories and packed with B vitamins and phytonutrients like beta-glucan that can help reduce inflammation,” says Enright. White mushrooms, for example, are one of the lowest-calorie foods around, with just 15 calories per cup (raw).

Fungi are also über versatile—there’s no end to the meals you can make with them. “Use portabellos as a bun or mini pizza base or dip raw mushrooms into hummus or bean dip for a fiber- and nutrient-rich snack,” suggests Enright.

5. Grapefruit

There’s no need to throw back to the ’80s and go on a grapefruit diet. (In fact, for your health, we strongly advise against it.) Still, Enright says there’s a reason the citrus fruit is such a consistent fan favorite for weight loss. She points to a cup of grapefruit’s minimal calorie count (69 calories), high water (92%) and filling fiber (2.5 grams).  

“Pair half a grapefruit with a protein like cottage cheese or a hard-boiled egg, and top with chia or hemp seeds for a balanced breakfast or snack,” suggests Enright. Or make a tangy salad with grapefruit, beets and greens.

6. Leafy Greens

Leafy greens aren’t just garnish. They’re a veritable superfood, adding color and nutrition to all sorts of dishes. “Choose dark leafy greens like spinach, arugula, kale or bok choy for a variety of nutrients including vitamins A, C, K, folate and iron,” recommends Enright.

A 1-cup serving of kale, for example, provides 68% of the Daily Value of vitamin K and 20% of the Daily Value of vitamin C—at just 7 calories to boot. “You can pile your plate high for very few calories,” says Enright. “Enjoy [leafy greens] raw as a salad base, dehydrated (like kale chips), or sautéed as a simple side.”

7. Broccoli

Even if you dish up a whole forest of these mini trees, you won’t overdo it on calories. Per cup (raw), broccoli has just 31 calories. Broccoli also packs fiber and contains plant compounds that have been linked to lower inflammation and reduced risk of certain cancers.

There’s no shortage of ways you can enjoy broccoli. “You can steam, roast, air-fry, shred or rice it, then toss into stir-fries, slaws or quesadillas,” says Hardy. Try these 20 broccoli recipes you’ll want to make forever.

Our Expert Take

Putting more food on your plate doesn’t have to mean putting on weight. Nutrient-dense foods that are lower in calories can allow you to enjoy larger portions, even as you slim down. Just keep in mind that you’ll likely need to add other foods to keep your nutrition balanced. “Many high-volume, low-cal foods are also low in protein,” Enright points out. “To create more balanced and satisfying meals, pair them with lean proteins from plants (like beans or tofu) or animals (like chicken, eggs or low-fat dairy).”