The role that calories play in weight loss is well known. But eating fewer calories than your body burns can feel like an uphill battle. One MyObesityTeam member looking to add variety to their low-calorie diet asked: “What are some very low-calorie snacks besides Jell-O?”

Even if you’re trying to eat low-calorie foods, you may have a hard time coming up with options. Some foods are much better choices than others when it comes to keeping your calorie intake low, filling you up, and managing hunger. Along with choosing filling, low-calorie foods, staying hydrated can also help manage hunger since thirst is sometimes mistaken for hunger. When you don’t drink enough fluids, your body may send signals that feel like hunger, leading you to eat when what you really need is hydration.

Foods with low energy density — a lower calorie count per gram — are great choices for weight loss. These foods allow you to eat large portions without a lot of calories. But what foods are very filling but low in calories?

Here, we’ll take a look at six filling, low-calorie foods that will promote feelings of fullness, curb cravings, and help you in your weight loss journey.

1. Legumes

If you’re looking to follow a low-calorie, healthy eating plan, legumes are a great place to start. Legumes — beans, peas, and lentils — have low energy density but are nutrient-dense foods. These powerhouse foods are high in protein and fiber, which means they’ll keep you feeling full longer and help you avoid snacking. They’re also good sources of important minerals like potassium, folate, and magnesium in addition to being low in fat.

Studies have shown legumes to be helpful in preventing and managing medical conditions like obesity, diabetes, and heart disease. In fact, one research study found that eating one or more cups of legumes daily for three months led people with type 2 diabetes to lose an average of 6 pounds (2.7 kilograms). Eating legumes also helped the study participants lower their blood pressure, cholesterol, and blood sugar levels.

Another benefit of legumes? They’re a much more affordable source of protein than meat, which can help you lower your grocery bills. Legumes are especially easy to integrate into cooking in the colder months by using them in lentil or minestrone soups or as a substitute for meat in chili. If you’re looking for a healthy snack, you can grab some hummus — made from garbanzo beans (chickpeas) — at the store or make your own and pair it with fresh-cut veggies for a nutritious, satisfying bite.

2. Low-Fat Greek Yogurt

Low-fat or nonfat dairy products and dairy alternatives are usually low in calories. Within this group, one especially good option for people trying to lose weight is low-fat Greek yogurt.

Greek yogurt (also known as strained yogurt) has more protein than other kinds of yogurt, which can help promote satiety (feeling full). Greek yogurt also boasts calcium and probiotics that may help improve gut health.

Low-fat and nonfat dairy products tend to be good sources of protein with low calorie counts that can help you achieve your daily calorie deficit. Just make sure to stick to low-fat, unsweetened yogurt since some flavored varieties include significant amounts of added sugar. At the grocery store, choose plain, low-fat Greek yogurt, then try adding your own toppings at home. For a low-calorie, filling breakfast or snack, mix in some fruit or a small amount of nuts — to add some flavor as well as healthy fats.

3. Leafy Greens

Leafy greens such as lettuce, kale, spinach, and Swiss chard are a great choice for weight management. Leafy vegetables have lots of fiber and high water content, all with a low number of calories. This means you can eat them in high volumes without having to worry about the calories piling up. These veggies work best for weight loss when used as replacements for higher-calorie foods like white bread or other refined carbohydrates.

By making you feel full longer than other foods, leafy veggies can also help you cut down on snacking between meals. Fewer snack cravings and lower-calorie meals can help support weight loss that’s sustainable in the long term. Other health benefits of leafy greens? They can help support the immune system and reduce the risk of heart disease. They’re good sources of vitamins A, C, and K, antioxidants, potassium, and iron.

Easy ways to add more leafy vegetables to your diet include putting them into sandwiches and using them to replace meat in pasta dishes. If you usually have a large serving of meat at dinner, try cutting back and filling more of your plate with vegetables. You can also try snacking on them raw with or without hummus.

4. Popcorn

If you’re a snacker, popcorn is a great choice for weight loss. It’s a whole grain with high-fiber content and a low-calorie count, which means you can indulge in larger portion sizes. One serving of air-popped popcorn is equal to 3 cups and boasts 3.5 grams of fiber and only 90 calories.

Though plain, air-popped popcorn is a healthy, low-calorie snack, not all popcorn is created equal. Be mindful of added butter, salt, or other toppings that could turn this healthy high-volume food into a high-calorie snack. Buying whole kernels rather than pre-popped bags of popcorn or microwaveable popcorn will give you control when it comes to the amount of salt, butter, and calories you consume. You can also experiment with dried herbs and spices like paprika, garlic powder, or rosemary to add flavor while using little to no butter or salt.

5. Raspberries

Most fruits make for healthy additions to an eating plan, but raspberries are an especially good choice for people looking to lose weight. This is because raspberries have the most fiber content of any berry or fruit at a whopping 8 grams per one-cup serving. One serving of these berries also boasts 36 percent of your daily vitamin C, less than 1 gram of fat, and only 64 calories.

Among other fruits and veggies, research has linked diets containing berries to weight loss. Raspberries also offer other health benefits, like helping to reduce inflammation and regulate blood sugar. In addition, the berries may be helpful for preventing heart disease and neurological conditions like dementia.

To add raspberries to your diet, try blending them in a smoothie or using them as a topping on your bowl of whole-grain cereal, oatmeal, or Greek yogurt.

6. Fish

If you eat seafood, meal planning for a low-calorie diet should include fish. Many types of fish are considered lean meats due to their high protein content and low fat. White fish — such as cod, haddock, and tilapia — are good low-fat alternatives to red meat. You can also feel free to eat most white fish several times per week.

Although white fish are lean proteins, oily fish can also work as part of a low-calorie diet. Oily fish — like salmon, trout, and herring — are higher in calories than white fish, but can be eaten in smaller portion sizes. Oily fish are well-known sources of omega-3 fatty acids, which help promote heart health. For most people, the American Heart Association recommends eating two servings of fatty fish per week.

When buying fish, opt for fish that isn’t already marinated to give you more control over your calories. Make sure to cook your fish using a method that doesn’t add extra calories, such as grilling, baking, or broiling rather than frying. As for seasoning, opt for citrus and herbs rather than butter or heavy sauces. When choosing oily fish, pay attention to portion size to keep your calorie count low.

Talk to Your Doctor

Talk to your doctor if you’re living with obesity and looking to begin a low-calorie diet. They can refer you to a registered dietitian or nutritionist for help with meal planning and finding the best low-calorie food options for you. Your healthcare team can set you up with an eating plan that’s right for you to facilitate weight loss and improve your overall wellness. Together with your provider, you can find a path to sustainable weight loss through healthy eating choices rather than extreme dieting.

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What are your favorite low-calorie snacks? Let others know in the comments below.