High-Volume vs Nutrient-Dense Foods
The Aspire Fit Food Scoring System
One of the biggest mistakes people make during fat loss (and even maintenance) is assuming that all “healthy foods” are equal.
They aren’t.
Some foods allow you to eat large portions for very few calories, making adherence easy. Other foods are extremely nutrient-dense, but calorie-dense, meaning portions matter much more.
Understanding this distinction is one of the most powerful skills you can develop for long-term body composition success.
This article introduces the Aspire Fit Food Scoring System, a simple, evidence-based way to rank foods using two separate scores:
Volume Score – How much food you get per calorie
Nutrient Score – How many nutrients you get per calorie
Rather than labeling foods as “good” or “bad,” this system teaches you when and how often each food fits best.
Why We Use Two Scores (Not One)
Most food lists fail because they try to compress everything into a single number. That hides important tradeoffs.
For example:
Spinach is incredibly low-calorie and nutrient-dense
Avocados are extremely nutrient-dense but also calorie-dense
Both are healthy. Only one is ideal for high-volume dieting.
By separating volume from nutrients, we can:
Improve fat loss adherence
Reduce unnecessary hunger
Make smarter food choices based on the current diet phase
How the Aspire Fit Scores Work
Volume Score (1–10)
Measures energy density (calories per 100g).
9–10: Extremely high volume, very low calories
7–8: High volume, diet-friendly
5–6: Moderate volume
3–4: Calorie-dense, portion-controlled
1–2: Very calorie-dense
Lower calories per gram = higher score.
Nutrient Score (1–10)
Measures vitamins, minerals, fiber, and/or protein per calorie.
9–10: Micronutrient-dense foods
7–8: Strong nutrient contribution
5–6: Moderate nutrients
1–4: Minimal nutrient contribution
Food Rankings by Category
Vegetables (Best Overall Category)
Ranked best to worst for volume dieting (all still excellent choices):
Spinach – Volume 10 | Nutrients 9
Romaine / Mixed Greens – 10 | 8
Cucumber – 10 | 6
Zucchini – 9 | 7
Mushrooms – 9 | 7
Cauliflower – 9 | 7
Broccoli – 8 | 9
Asparagus – 8 | 8
Bell Peppers – 8 | 8
Green Beans – 7 | 7
Brussels Sprouts – 6 | 9
Key takeaway: Leafy greens dominate volume. Cruciferous vegetables trade some volume for higher micronutrient density.
Fruits
Ranked best to worst for volume per calorie:
Strawberries – 9 | 8
Watermelon – 9 | 6
Cantaloupe – 8 | 7
Blackberries – 8 | 9
Raspberries – 8 | 9
Blueberries – 7 | 9
Peaches – 7 | 7
Oranges – 7 | 7
Apples – 6 | 7
Pineapple – 6 | 6
Key takeaway: Berries are elite for both volume and nutrients. Higher fiber berries provide exceptional satiety.
Protein Sources
Ranked for fat-loss friendliness:
Egg Whites – 10 | 6
Whey Isolate – 9 | 6
Non-fat Greek Yogurt – 9 | 7
Shrimp – 9 | 8
White Fish – 9 | 8
Chicken Breast – 8 | 8
Turkey Breast – 8 | 8
96–99% Lean Ground Meat – 7 | 7
Fat-Free Cottage Cheese – 7 | 7
Whole Eggs – 5 | 9
Key takeaway: Lean proteins dominate volume. Whole eggs are extremely nutritious but less volume-friendly.
Carbohydrates
Ranked by volume per calorie:
Potatoes (boiled or air-fried) – 8 | 7
Spaghetti Squash – 9 | 6
Popcorn (air-popped) – 8 | 5
Butternut Squash – 7 | 7
Oats (cooked) – 6 | 7
Rice (jasmine/basmati) – 5 | 5
Beans & Lentils – 5 | 9
Rice Cakes – 5 | 2
Key takeaway: Potatoes are one of the most satiating foods per calorie. Beans are nutrient powerhouses but require portion awareness.
Fats
Ranked best to worst for volume dieting:
Whole Eggs – 5 | 9
Avocado – 3 | 9
Chia / Flax Seeds – 3 | 9
Pistachios – 2 | 7
Almonds – 2 | 7
Nut Butters – 1 | 6
Olive Oil – 1 | 6
Key takeaway: Fats are nutrient-dense, not volume-dense. They should be measured, not eliminated.
How to Apply This in Real Life
During Fat Loss
Prioritize high Volume Score foods
Use nutrient-dense, calorie-dense foods strategically
Build meals around lean protein + vegetables
During Maintenance
Balance volume and nutrients
Slightly larger portions of calorie-dense foods are appropriate
During Muscle Gain
Volume matters less
Nutrient density and total calories matter more
Final Coaching Principle
Hunger is not a willpower issue.
It is almost always a food selection issue.
When you choose foods with high volume and strong nutrient density, fat loss becomes simpler, more sustainable, and far less miserable.
This is not about restriction. It’s about leverage.
Eat smarter, not less.