The most filling foods per calorie

We score every food on the three things that make a portion filling: volume (grams per 100 kcal), protein and fiber.

Top 5: Sauerkraut (206 fullness score), Romaine lettuce (196 fullness score), Asparagus (196 fullness score), Spinach (raw) (195 fullness score), Eggplant (184 fullness score).

Sauerkraut100 kcal = 3¾ cups 206fullness score Romaine lettuce100 kcal = 13 cups (shredded) 196fullness score Asparagus100 kcal = 31 spears 196fullness score Spinach (raw)100 kcal = 14 cups 195fullness score Eggplant100 kcal = 5 cups (cubed) 184fullness score Celery100 kcal = 18 medium stalks 183fullness score Bok choy100 kcal = 11 cups (shredded) 181fullness score Cabbage100 kcal = 4½ cups (chopped) 175fullness score Radishes100 kcal = 139 radishes 173fullness score Cauliflower100 kcal = 3¾ cups (chopped) 171fullness score Iceberg lettuce100 kcal = 10 cups (shredded) 171fullness score White mushrooms100 kcal = 25 medium mushrooms 169fullness score Kale (raw)100 kcal = 14 cups (chopped) 167fullness score Green bell pepper100 kcal = 4¼ medium peppers 164fullness score Dill pickles100 kcal = 24 pickle spears 162fullness score Zucchini100 kcal = 3 medium zucchini 157fullness score Red bell pepper100 kcal = 3¼ medium peppers 156fullness score Lemon100 kcal = 6 lemons 156fullness score Cherry tomatoes100 kcal = 33 cherry tomatoes 155fullness score Okra100 kcal = 3 cups 151fullness score Green beans100 kcal = 3¼ cups 151fullness score Coconut water100 kcal = 2¼ cups 146fullness score Lime100 kcal = 5 limes 146fullness score Broccoli100 kcal = 3¼ cups (chopped) 144fullness score Blackberries100 kcal = 233 g 142fullness score Salsa100 kcal = 19 tablespoons 141fullness score Black coffee100 kcal = 42 cups 136fullness score Brussels sprouts100 kcal = 12 sprouts 135fullness score Pumpkin (canned)100 kcal = 1¼ cups 134fullness score Cucumber100 kcal = 2¼ cucumbers (8 in) 133fullness score Spaghetti squash (cooked)100 kcal = 2⅓ cups 131fullness score Raspberries100 kcal = 192 g 130fullness score Artichoke (cooked)100 kcal = 1½ medium artichokes 128fullness score Baby carrots100 kcal = 29 baby carrots 127fullness score Strawberries100 kcal = 26 medium strawberries 122fullness score Butternut squash (baked)100 kcal = 1¼ cups (cubed) 117fullness score Snap peas100 kcal = 3¾ cups 117fullness score Almond milk (unsweetened)100 kcal = 2½ cups 116fullness score Egg whites100 kcal = 5¾ large egg whites 111fullness score Cranberries (fresh)100 kcal = 2¼ cups 104fullness score Skim milk100 kcal = 1¼ cups 103fullness score Tomato soup (low sodium, prepared)100 kcal = 1⅓ cups 103fullness score Watermelon100 kcal = 2¼ cups (diced) 97fullness score Passion fruit100 kcal = 5¾ passion fruits 97fullness score Cantaloupe100 kcal = 1¾ cups (cubed) 97fullness score Onion100 kcal = 2¼ medium onions 96fullness score Guava100 kcal = 2⅔ guavas 96fullness score Beets (cooked)100 kcal = 4½ beets (2 in) 95fullness score Greek yogurt (nonfat, plain)100 kcal = 1 container (170 g) 94fullness score Peaches100 kcal = 1¾ medium peaches 94fullness score

Values per 100 calories, calculated from USDA FoodData Central. Fullness score = grams per 100 kcal ÷ 4 (capped at 400 g) + protein × 3 + fiber × 6. It's our simple ranking, not a clinical measure.

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