First published: August 11, 2023 / Last updated: February 24, 2026

Satiety index of common foods

This page lists foods that kept people full the longest in a classic satiety study published in 1995. The researchers compared the appetite effects of 38 common foods using standardized portions, then ranked each food relative to white bread.

The study used white bread as a baseline and gave it a score of 100. Any food with a score above 100 is more filling than white bread and any food less than 100 is less filling.

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Satiety index table

Sorted from most to least satiating. Preparation notes are included because factors like cooking method and temperature can affect texture, water content, and how quickly a food is eaten.

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How to use this list

The satiety index is not a diet plan, but it can be a useful reference if you are trying to build meals that keep you full on fewer calories. The foods that scored highly in the study often shared a few traits.

• Build meals around low energy-dense foods: prioritize foods with lots of water and fiber for their calories and then add a source of protein.
• Use the higher scores as a swap list: if you regularly snack on foods near the bottom of the table, try replacing them with foods nearer the top and see if you naturally feel satisfied with less.
• Keep the comparisons fair: the satiety index compares foods at the same calorie level. A large portion of a low-ranked food can still be filling, but you will usually pay for it with more calories.
• Try a first-course strategy: starting a meal with a low energy-dense option (like a broth-based soup, salad, or fruit) often increases fullness and can reduce how much you eat later.

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What predicts satiety?

Energy density

In general, foods with fewer calories per gram (lower energy density) tend to be more filling for the calories because they take up more space in the stomach. Many high-scoring foods in the original study were high in water and/or fiber, which lowers energy density.

Protein

Protein is often more satiating than carbohydrate or fat when calories are matched. In real meals, adding a protein-rich food can help you feel satisfied and make it easier to maintain a calorie deficit.

Fiber and whole-food structure

Fiber and intact food structure generally slow eating and digestion, which can improve appetite control. Whole grains, legumes, fruit, and vegetables often benefit from this effect.

Texture and food form

More solid, chewy, or higher-viscosity foods can increase satiety compared with liquids or very soft foods, partly because they take longer to eat and may produce stronger satiety signals.

Palatability

The original satiety index paper noted a relationship between palatability and lower satiety for some foods. Highly palatable foods can be easier to overeat, even when they are calorie-dense.

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Modern updates since 1995

The satiety index table above is useful, but it is not updated annually and it does not include many foods people eat today. The safest way to update the page is to highlight patterns supported by newer research without assigning new satiety index numbers.

• Legumes/pulses: Lentils, beans, and chickpeas are frequently studied for appetite control and can improve satiety compared with some control foods in clinical trials.
• Higher-protein breakfasts: Many trials and reviews use higher-protein breakfasts as a strategy to improve appetite control later in the day.
• Whole grains (especially rye and oats): Higher-fiber cereals and whole grains are often associated with improved appetite ratings, though results can vary depending on the exact product and study design.

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FAQ

What is the satiety index?

The satiety index is a ranking from a controlled study that measured how full different foods made people feel over two hours, compared at the same calorie level. White bread was used as the baseline score of 100.

Why are potatoes so high?

In the original study, boiled potatoes were very filling for the calories. One likely reason is low energy density (a lot of volume and water per calorie), plus a texture that takes time to eat.

Does a higher score mean a food is healthier?

No, the score is about satiety in one study, not overall nutrition. A food can be very filling but still lack micronutrients, or be nutritious but not especially filling depending on portion and preparation.

Can I use this for weight loss?

You can use it as a reference to choose foods that may make it easier to eat fewer calories without feeling as hungry, but it is not medical advice. If you have a health condition or take medication that affects appetite or blood sugar, talk with a clinician.

Why are some high-calorie foods not very filling?

Many calorie-dense foods are low in water and fiber and are easy to eat quickly. That combination can make it easier to eat a lot of calories before strong satiety signals kick in.

Sources

• A satiety index of common foods - PubMed
• Provision of Foods Differing in Energy Density Affects Long-Term Weight Loss - Wiley
• The influence of food portion size and energy density on energy intake - AJCN
• Are Dietary Proteins the Key to Successful Body Weight Management? - PubMed
• Food texture influences on satiety - PubMed Central
• Cereal fiber and satiety - Nutrition Reviews
• Dietary pulses, satiety and food intake - Wiley

Disclaimer

The information on this page is intended to be an educational reference and is not to be taken as medical advice. If you think you're having a medical emergency, please call 911 immediately.