Satiety Index Chart

A ranked table of 27 common foods by their satiety index - how filling each food is per calorie eaten. Built on the classic 1995 study by Holt et al., with white bread as the 100 baseline. Foods above 100 beat white bread for fullness; foods below 100 fall short. Use it to fill your plate with foods that fight hunger for you.

323

most filling (Potatoes (boiled))

foods more filling than bread

least filling (Croissant)

What is the satiety index?

The satiety index measures how full a food keeps you, per calorie eaten. In the original 1995 study by Holt and colleagues at the University of Sydney, subjects ate fixed 240-calorie portions of 38 foods and rated their hunger every 15 minutes for two hours. White bread was assigned a score of 100 as the reference point.

A score above 100 means a food is more satiating than white bread per calorie; below 100 means less. The standout finding: boiled potatoes scored 323 - over three times as filling as white bread and the most satiating food tested. In general, foods high in protein, fiber, and water that require chewing (potatoes, fish, oats, fruit, lean meat, eggs) rank highest, while refined, fatty, sugary foods (croissants, cake, doughnuts) rank lowest.

For weight loss, leaning on high-satiety foods lets you feel full and satisfied on fewer calories - the opposite of "diet food" that leaves you hungry an hour later.

Satiety Index Ranking

27 foods, sorted by satiety index descending (most filling first). Baseline: white bread = 100.

Rank	Food	Satiety Index (white bread = 100)	Category
1	Potatoes (boiled)	323	Starch
2	Ling fish	225	Protein
3	Porridge / Oatmeal	209	Grain
4	Oranges	202	Fruit
5	Apples	197	Fruit
6	Brown pasta	188	Grain
7	Beef	176	Protein
8	Baked beans	168	Legume
9	Grapes	162	Fruit
10	Whole meal bread	157	Grain
11	Grain bread	154	Grain
12	Popcorn	154	Snack
13	Eggs	150	Protein
14	Cheese	146	Dairy
15	White rice	138	Grain
16	Lentils	133	Legume
17	Brown rice	132	Grain
18	White bread	100	Grain
19	Ice cream	96	Dessert
20	Crisps	91	Snack
21	Yoghurt	88	Dairy
22	Peanuts	84	Legume
23	Watermelon	76	Fruit
24	Mars bar	70	Confectionery
25	Doughnut	68	Dessert
26	Cake	65	Dessert
27	Croissant	47	Grain

Methodology

Satiety index values are from Holt, Miller, Petocz, & Farmakalidis (1995), "A satiety index of common foods" (European Journal of Clinical Nutrition). Subjects consumed isocaloric (240 kcal) portions and rated satiety over the following two hours; results were indexed to white bread = 100. We have rounded values to whole numbers and grouped foods into categories for readability. The table is sorted by satiety index, highest to lowest.

This page is general nutrition guidance, not medical advice. Satiety is subjective and varies between people and across preparations of the same food. Consult a registered dietitian or your healthcare provider before making significant changes to your diet.

Frequently Asked Questions

What is the satiety index?

The satiety index is a measure of how full a food makes you feel, developed by Holt et al. in 1995. Subjects ate 240-calorie portions of various foods and rated their hunger over the next two hours. White bread was set as the baseline score of 100; foods scoring above 100 are more satiating than white bread, and foods below 100 are less satiating.

Which foods are the most satiating?

Boiled potatoes top the satiety index at 323 - over three times more filling than white bread per calorie. Other high-satiety foods include fish (225), oatmeal (209), oranges (202), apples (197), brown pasta (188), and lean beef (176). Generally, high-protein, high-fiber, and high-water foods that require chewing score best.

How do I use the satiety index for weight loss?

Favor foods with a satiety index above 100 (potatoes, fish, oats, fruit, eggs, beans) so you feel full on fewer calories. Use low-satiety foods like croissants (47), cake (65), and doughnuts (68) as occasional treats, not daily staples. Pairing a high-satiety base (e.g. boiled potato or oats) with lean protein makes meals that are hard to overeat.

Build meals that actually fill you up

Use our meal planner to combine high-satiety foods with lean protein at your calorie target.

Build a Meal Plan ->