Special value of eggs: Low in calories but can help you feel full for a long time, without getting fat

calo - Ảnh 1. — French omelette is simple but delicious - Photo: The New York Times

Eggs are one of these foods, but there are a number of other foods of similar value.

Egg

One large egg provides about 72 calories. Eggs are high in protein, with about 6 grams per large egg. Protein signals your body to release hormones that suppress appetite and keep blood sugar levels stable.

That's why eating 1-2 eggs can help keep you full whether you eat them as a snack or for breakfast. Eggs also contain important nutrients like vitamin D, B vitamins, and choline.

Berries

Strawberries, blueberries, and raspberries are naturally sweet, low-calorie berries that are high in vitamin C. With about 30-40 calories per half-cup serving, berries provide a sweet way to quench your thirst without adding sugar or calories.

Thanks to their high water and fiber content, berries can help keep you feeling full longer while supporting a healthy digestive system.

Low-fat whole-milk Greek yogurt

Compared to regular yogurt, low-fat, whole-fat Greek yogurt has 25% fewer calories. Seven ounces (200 ml) of Greek yogurt contain about 146 calories, but it has twice the protein of regular yogurt to help keep you full.

Research has shown that the protein in Greek yogurt can stimulate the release of satiety hormones, helping you feel full after eating. You can make low-fat Greek yogurt even more filling and naturally sweet by pairing it with fiber-rich berries.

calo - Ảnh 2. — Green vegetables are a dish that makes you not worry about calories - Photo: TTO

Green leafy vegetables

You can eat a large serving of greens without worrying about calories. Leafy greens like kale and spinach are packed with nutrients, providing large amounts of vitamins K, C, and A.

The fiber in leafy greens helps you feel full longer because fiber can reduce hunger. Add leafy greens to salads, smoothies, or wraps to add bulk without adding a lot of calories.

Watermelon

Watermelon is a naturally sweet and refreshing fruit, with only about 50 calories per serving. It is 90% water, which helps keep you full longer. It also provides antioxidants like lycopene and vitamin C, which support heart health and immune function.

Zucchini

Zucchini is a light, low-calorie vegetable that is over 90% water, making it naturally hydrating and ideal to add to meals without significantly increasing calories.

A serving of zucchini contains just 27 calories, and is rich in fiber, vitamin C, and potassium, nutrients that support immune function and heart health.

Low fat cottage cheese

With about 25 grams of protein per 1-cup serving, cottage cheese is an incredibly filling and nutritious snack. More than half of the calories in cottage cheese come from protein, which helps maintain muscle and keep you feeling full longer.

You can combine cottage cheese with berries or peaches to increase satiety, while adding natural sweetness and extra nutrients.

Celery

Celery is a low-calorie snack with a delicious crunch. Known for being mostly water, celery helps keep you feeling full, especially when paired with other nutrient-dense foods like nut butters or dips.

Although low in calories, celery is a good source of several vitamins and minerals, including folate (which aids cell growth) and vitamin K.

Additionally, it provides small amounts of potassium (which helps regulate blood pressure, fluid balance, and muscle function), manganese (which supports bone health, metabolism, and antioxidant function), along with fiber.

Low calorie foods

Low-calorie foods in a balanced diet are a sensible way to control hunger and support your weight and health goals. These foods add volume, nutrition and satisfaction to meals without adding too many calories.

Choose foods like fruits and vegetables, low-fat yogurt or cottage cheese, and protein-rich eggs.

NGUYET DUC

Source: https://tuoitre.vn/gia-tri-dac-biet-cua-mon-trung-it-calo-nhung-co-the-giup-ban-no-lau-khong-beo-20250626085559844.htm