Bulky Filling Foods Under 100 Calories per 100g to Suppress Appetite

Trying to lose weight is often more about replacing foods in your diet rather than trying to starve by cutting down the amount of food you eat. If you can replace calorie dense foods like pizza, fries or chocolate cookies with bulky foods that have few calories in them, you will feel fuller for longer, and so will eat less. This is not rocket science.

If the food you eat has fewer calories per serve this will help you lose weight. If the food you eat is bulky and rich in fiber and protein such as celery, Brussels sprouts or cabbage, it will take longer to digest, it will stay in your stomach longer and it will suppress you appetite. If you don't feel hungry you will be less tempted to eat snacks between meals.

Many people have claimed that foods such as celery are 'negative calorie foods'. It is claimed that some foods require more energy to digest and process them in the intestine than they contain.

While this claim has been shown to be a myth, except for extreme cases the principle is nevertheless valid - Replacing high calorie foods with bulky foods rich in fiber, but with very low calories, will help you lose weight.

Artichokes are a good food for weight loss because they have only 47 Calories, 3g of protein and 5g of fiber per 100g.
Artichokes are a good food for weight loss because they have only 47 Calories, 3g of protein and 5g of fiber per 100g. | Source
Kumquats are a great food for weight loss with only 71 Calories, 2g of protein and 6g of fiber per 100g.
Kumquats are a great food for weight loss with only 71 Calories, 2g of protein and 6g of fiber per 100g. | Source
The average 'UpSized' meal at fast food outlets averages 1,550 Calories which is about 80% of the daily allowance fro men and women
The average 'UpSized' meal at fast food outlets averages 1,550 Calories which is about 80% of the daily allowance fro men and women | Source
Brussel Sprouts are an excellent food for weight loss. They only have 43 Calories, 3g of protein and 4g of fiber per 100g.
Brussel Sprouts are an excellent food for weight loss. They only have 43 Calories, 3g of protein and 4g of fiber per 100g. | Source

List of Foods (100g) With High Protein, Low Calories

Type
Food
Cal
Protein (g)
Dietary Fiber (g)
Veg
alfalfa seeds, sprouted
24
4
1.82
Veg
taro leaves
43
4.96
3.57
Veg
chrysanthemum, garland
24
3.36
3.2
Veg
watercress
12
2.29
0.59
Veg
spinach
23
2.87
2.33
Veg
mustard greens
27
2.7
3.21
Veg
asparagus
20
2.2
2.03
Veg
beet greens
21
2.21
3.68
Veg
bamboo shoots
28
2.61
2.24
Veg
cabbage, Chinese (pak-choi)
13
1.5
1
Veg
broccoli
34
2.82
2.64
Veg
chard, swiss
19
1.81
1.67
Veg
Brussels sprouts
43
3.38
3.75
Veg
lettuce, butterhead
13
1.35
1.09
Veg
dock
23
2
2.86
Veg
lettuce, green leaf
14
1.36
1.39
Veg
borage
21
1.8
 
Veg
collards
31
2.44
3.61
Veg
cauliflower
24
1.93
2.06
Veg
cabbage, savoy
27
2
3.14

List of Foods (100g) with High Fiber, Low Calories

Type
Food
Cal
Protein (g)
Dietary Fiber (g)
Fruit
feijoa
55
0.98
6.43
Fruit
blackberries
43
1.39
5.28
Veg
beet greens
21
2.21
3.68
Veg
artichoke
47
3.27
5.39
Fruit
elderberries
73
0.66
7.03
Veg
endive
16
1.24
3.2
Veg
eggplant
24
1
3.41
Veg
kohlrabi
27
1.7
3.56
Fruit
kumquats
71
1.88
6.45
Veg
chrysanthemum, garland
24
3.36
3.2
Veg
collards
31
2.44
3.61
Fruit
cranberries
46
0.4
4.6
Veg
mustard greens
27
2.7
3.21
Veg
cabbage, savoy
27
2
3.14
Fruit
gooseberries
44
0.88
4.27
Veg
dock
23
2
2.86
Veg
okra
32
2
3.2
Veg
lettuce, cos or romaine
17
1.23
2.13
Veg
fennel, bulb
30
1.24
2.99
Fruit
guava
67
2.55
5.45
Fruit
lemon
29
1.1
2.86
Veg
Brussels sprouts
43
3.38
3.75

List of Foods (100g) with both High Fiber and High Protein

Type
Food
Cal
Protein (g)
Dietary Fiber (g)
Veg
artichoke
47
3.27
5.39
Fruit
kumquats
71
1.88
6.45
Veg
taro leaves
43
4.96
3.57
Fruit
guava
67
2.55
5.45
Fruit
elderberries
73
0.66
7.03
Fruit
feijoa
55
0.98
6.43
Veg
Brussels sprouts
43
3.38
3.75
Fruit
blackberries
43
1.39
5.28
Veg
chrysanthemum, garland
24
3.36
3.2
Veg
dandelion greens
45
2.71
3.45
Veg
collards
31
2.44
3.61
Veg
beet greens
21
2.21
3.68
Veg
mustard greens
27
2.7
3.21
Fruit
currants
57
1.39
4.29
Veg
alfalfa seeds, sprouted
24
4
1.82
Veg
broccoli
34
2.82
2.64
Veg
kohlrabi
27
1.7
3.56
Fruit
gooseberries
44
0.88
4.27
Veg
okra
32
2
3.2
Veg
kale
51
3.3
1.94
Veg
spinach
23
2.87
2.33
Veg
cabbage, savoy
27
2
3.14

Finding Healthy Low Calorie Foods That Fill You UP

So how do you find suitable foods? You can quickly eliminate meat and dairy product and most baked goods. Nuts and dried fruits also contain relatively high calories for their weight and volume. The best option is fruit and vegetables, but even some of these contain high natural sugars.

Basically what is required is to look for foods that have relatively low calorie counts for a given serving weight. Most calorie charts do not allow you to make these comparisons because the serving sizes are all different.

So for this article calorie and other nutrition data were compiled for common fruits and vegetables with the serving size standardized to 100g.

Strictly speaking calorie density refers to the volume of the food, but having a standard weight is a good approximation for fruit and vegetables which have similar densities.

Lowest Calorie Foods for a Serving of 100g

The table below provides a list of 100 fruit and vegetables ranked from lowest to highest number of calories. All of the food have less than 100 calories per 100g.

The top twenty foods with the lowest calories per 100g are shown below with their calorie counts:

  • cress, garden , 11
  • watercress , 12
  • taro shoots , 12
  • cucumber, 12
  • cabbage, Chinese (pak-choi) , 13
  • lettuce, butterhead , 13
  • lettuce, green leaf , 14
  • endive , 16
  • celery , 16
  • radishes , 16
  • lettuce, cos or romaine , 17
  • cardoon , 17
  • squash, zucchini, 18
  • tomato, 18
  • chard, swiss , 19
  • asparagus , 20
  • peppers, sweet, 20
  • beet greens , 21
  • borage , 21
  • java-plum, jambolan, 21
  • rhubarb , 22

As expected most of them are vegetables. Celery is in the top 10, along with cucumber, cabbage and lettuce.

Foods With Low Calories, but Moderate Levels of Protein

Many of the lowest calorie foods, such as lettuce, celery and cabbage are basically not very nutritious.

The first compromise is to choose low calorie foods that have good levels of protein. This may be very important for vegetarians, especially vegans.

The chart and food listing opposite was produced using a formula.The number of calories was subtracted form the amount of protein multiplied by 15, to derive and index.

The best 15 for the compromise between calories and protein were:

  • alfalfa seeds, sprouted
  • taro leaves
  • chrysanthemum, garland
  • watercress
  • spinach
  • mustard greens
  • asparagus
  • beet greens
  • bamboo shoots
  • cabbage, Chinese (pak-choi)
  • broccoli
  • chard, swiss
  • Brussels sprouts

All the top 10 were vegetables.

Foods With Low Calories, but Moderate Levels of Fiber

Fiber in food is important not only because it adds bulk and slows down the digestion rate, but it has many health benefits, including helping to lower cholesterol and reducing the risk of heart attacks. For the chart opposite was produced using a similar index to that used for protein. The number of calories was subtracted from the amount of fiber multiplied by 15 to derive and index.

The best 12 for the compromise between fiber and calories were:

  • feijoa
  • blackberries
  • beet greens
  • artichoke
  • elderberries
  • endive
  • eggplant
  • kohlrabi
  • kumquats
  • chrysanthemum, garland
  • collards
  • cranberries

Many of the top 20 were fruits, many of which contain more fiber than vegetables.

Foods With Low Calories, but Moderate Levels of BOTH Fiber and Protein

The final list was prepared using an index that included fiber, protein and calories.
The top 15 food rich in BOTH protein and fiber but low in calories are:

  • artichoke
  • kumquats
  • taro leaves
  • guava
  • elderberries
  • feijoa
  • Brussels sprouts
  • blackberries
  • chrysanthemum, garland
  • dandelion greens
  • collards
  • beet greens
  • mustard greens
  • currants
  • alfalfa seeds, sprouted
  • broccoli

This list is a combination of fruits and vegetables.

ENJOY!

List of Food Less than 100 Calories per 100g

(click column header to sort results)
Type  
Food  
Calories (kcal)  
Protein (g)  
Dietary Fiber (g)  
Total Fat (g)  
Total Carbohydrates (g)  
Veg
cress, garden
11
0.87
0.4
0.23
1.83
Veg
watercress
12
2.29
0.59
0.09
1.29
Veg
taro shoots
12
0.93
 
0.09
2.33
Fruit
cucumber
12
0.59
0.67
0.17
2.17
Veg
cabbage, Chinese (pak-choi)
13
1.5
1
0.2
2.19
Veg
lettuce, butterhead
13
1.35
1.09
0.22
2.24
Veg
lettuce, green leaf
14
1.36
1.39
0.14
2.86
Veg
endive
16
1.24
3.2
0.2
3.36
Veg
celery
16
0.69
1.63
0.18
2.98
Veg
radishes
16
0.67
1.55
0.1
3.4
Veg
lettuce, cos or romaine
17
1.23
2.13
0.3
3.3
Veg
cardoon
17
0.7
1.57
0.1
4.07
Veg
squash, zucchini
18
1.21
0.97
0.32
3.11
Veg
tomato
18
0.88
1.22
0.2
3.89
Veg
chard, swiss
19
1.81
1.67
0.19
3.75
Veg
asparagus
20
2.2
2.03
0.13
3.88
Veg
peppers, sweet
20
0.87
1.74
0.17
4.63
Veg
beet greens
21
2.21
3.68
0.13
4.34
Veg
borage
21
1.8
 
0.7
3.06
Fruit
java-plum, jambolan
21
0.25
 
0.08
5.45
Veg
rhubarb
22
0.9
1.76
0.2
4.55
Veg
spinach
23
2.87
2.33
0.4
3.63
Veg
dock
23
2
2.86
0.71
3.2
Veg
radicchio
23
1.43
1
0.25
4.48
Veg
alfalfa seeds, sprouted
24
4
1.82
0.7
2.09
Veg
chrysanthemum, garland
24
3.36
3.2
0.56
3.04
Veg
cauliflower
24
1.93
2.06
0.28
4.97
Veg
eggplant
24
1
3.41
0.2
5.71
Veg
pumpkin
26
1
0.52
0.1
6.5
Veg
mustard greens
27
2.7
3.21
0.2
4.89
Veg
cabbage, savoy
27
2
3.14
0.1
6.1
Veg
kohlrabi
27
1.7
3.56
0.1
6.19
Veg
bamboo shoots
28
2.61
2.24
0.3
5.2
Veg
turnips
28
0.89
1.85
0.11
6.43
Fruit
lemon
29
1.1
2.86
0.3
9.32
Veg
fennel, bulb
30
1.24
2.99
0.21
7.29
Fruit
lime
30
0.7
2.84
0.19
10.54
Fruit
watermelon
30
0.61
0.39
0.15
7.55
Veg
collards
31
2.44
3.61
0.42
5.69
Veg
cabbage, red
31
1.43
2.14
0.16
7.37
Fruit
carambola (starfruit)
31
1.04
2.75
0.33
6.73
Veg
okra
32
2
3.2
0.1
7.04
Veg
onions, spring or scallions
32
1.84
2.8
0.2
7.32
Veg
tomatillos
32
0.96
1.91
1.01
5.84
Fruit
strawberries
32
0.67
1.94
0.31
7.68
Veg
broccoli
34
2.82
2.64
0.37
6.64
Fruit
honeydew melon
36
0.54
0.82
0.14
9.09
Fruit
pummelo
38
0.76
0.95
0.04
9.62
Fruit
peach
39
0.91
1.47
0.25
9.54
Veg
onions
40
1.1
1.75
0.1
9.35
Veg
squash, butternut
40
0.9
3.22
0.09
10.49
Fruit
tamarind
40
0.47
0.83
0.1
10.42
Veg
carrots
41
0.93
2.79
0.25
9.57
Fruit
prickly pear
41
0.73
3.59
0.51
9.57
Veg
celeriac
42
1.5
1.79
0.29
9.21
Fruit
grapefruit
42
0.77
1.63
0.14
10.66
Fruit
pear, Asian
42
0.5
3.6
0.23
10.65
Veg
taro leaves
43
4.96
3.57
0.75
6.71
Veg
Brussels sprouts
43
3.38
3.75
0.3
8.95
Veg
beets
43
1.6
2.79
0.18
9.56
Fruit
mulberries
43
1.43
1.67
0.4
9.8
Fruit
blackberries
43
1.39
5.28
0.49
9.61
Fruit
papaya
43
0.47
1.66
0.25
10.82
Fruit
gooseberries
44
0.88
4.27
0.57
10.17
Veg
dandelion greens
45
2.71
3.45
0.71
9.2
Fruit
plum
46
0.7
1.36
0.28
11.42
Fruit
cranberries
46
0.4
4.6
0.14
12.2
Veg
artichoke
47
3.27
5.39
0.15
10.51
Fruit
orange
47
0.94
2.37
0.12
11.75
Fruit
clementines
47
0.85
1.69
0.15
12.02
Fruit
loquats
48
0.43
1.75
0.2
12.14
Fruit
apricot
49
1.4
2
0.39
11.11
Fruit
pineapple
50
0.55
1.45
0.12
13.12
Veg
kale
51
3.3
1.94
0.7
10.01
Fruit
apple
52
0.26
2.42
0.17
13.81
Fruit
groundcherries
53
1.9
 
0.7
11.2
Fruit
feijoa
55
0.98
6.43
0.6
12.93
Fruit
currants
57
1.39
4.29
0.21
13.79
Fruit
grapes, muscadine
57
0.81
3.89
0.47
13.93
Fruit
quinces
57
0.4
1.85
0.1
15.3
Fruit
pear
58
0.38
3.09
0.12
15.46
Fruit
blueberries, wild
61
1.23
2.67
0.76
12.31
Fruit
kiwifruit
61
1.14
3.04
0.52
14.67
Fruit
mango
61
0.82
1.58
0.38
14.98
Veg
leeks
63
1.48
1.8
0.31
14.16
Fruit
cherries
63
1.06
2.09
0.2
16.01
Fruit
soursop
66
1
3.33
0.3
16.84
Fruit
litchis
66
0.83
1.25
0.44
16.53
Fruit
guava
67
2.55
5.45
0.95
14.33
Fruit
grapes, red or green
69
0.72
0.95
0.16
18.1
Veg
shallots
70
2.5
 
0.1
16.8
Fruit
persimmon, Japanese
70
0.58
3.57
0.19
18.6
Fruit
kumquats
71
1.88
6.45
0.86
15.89
Veg
burdock root
71
1.53
3.22
0.15
17.34
Veg
chicory roots
71
1.4
1.56
0.2
17.51
Fruit
elderberries
73
0.66
7.03
0.5
18.4
Fruit
figs
74
0.75
2.9
0.3
19.18

© 2013 Dr. John Anderson

More by this Author


Comments 4 comments

vibesites profile image

vibesites 3 years ago from United States

Yes, foods rich in fiber makes you feel full, and therefore not need to eat more. What an exhaustive research you make here, it's very impressive. What a way to start the new year right. Voted up, useful and shared. :)


diogenes profile image

diogenes 3 years ago from UK and Mexico

Useful and well researched. I think I will grow my own cress and mustard again, I had no idea it was such a useful filler and tasty!

Bob


pstraubie48 profile image

pstraubie48 3 years ago from sunny Florida

You certainly have included a helpful list. I am bookmarking for later use. Eating healthy is something I try to do each day....am not always successful but with this list I have so many choices it should make it easier. Sending Angels to you and yours :) ps


sriramapriya profile image

sriramapriya 3 years ago from India

Very use full research for all food lovers. i like list of food less than 100 calaries per 100grm

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working