If you’re trying to stay full for longer, manage cravings, or support weight loss, the satiety index can be a useful guide.

This science-based list ranks common foods by how filling they are, based on the original 1995 satiety index study. The higher the score, the more filling the food was compared to white bread (which has a score of 100).

Full Satiety Index List (Based on Holt 1995 Study)

White bread 100%

French fries 116%

White pasta 119%

Brown rice 132%

White rice 138%

Grain bread 154%

Wholemeal bread 157%

Brown pasta 188%

Potatoes 323%  

Bananas 118%

Grapes 162%

Apples 197% 

Oranges 202%

Muesli 100%

Sustain 112%

Special K 116% 

Cornflakes 118%

Honeysmacks 132%

Table adapted from S.H.A. Holt, J.C. Brand Miller, P. Petocz, and E. Farmakalidis, “A Satiety Index of Common Foods,” European Journal of Clinical Nutrition, September 1995, pages 675-690

The foods below ranked highest for fullness in the satiety index study:

• Boiled potatoes (323%)
• White fish (225%)
• Oats/porridge (209%)
• Oranges (202%)
• Apples (197%)

These foods tend to be high in water, fibre, and protein, which slows digestion and helps regulate appetite.

These foods ranked lowest for fullness:

• Croissants (47%)
• Cake (65%)
• Doughnuts (68%)
• Mars bar (70%)
• Crisps (91%)

They are typically energy-dense and low in fibre or protein, making them easier to overeat without feeling satisfied.

🧪 How the Satiety Index Was Measured

• Participants: 11–13 people tested each food group

• Method: Everyone ate a portion with the same calories (240 kcal), then rated their fullness every 15 minutes over 2 hours

• Afterward: They could eat freely, and researchers tracked how much they chose to consume

White bread was used as the baseline (score of 100). Each food’s satiety score was then compared to it.

🥔 Boiled potatoes scored 323 — meaning they were 3x more filling than white bread.   

The satiety index is a useful guide — but the real difference comes from how you build your meals day to day.

If you’re constantly hungry, snacking, or lacking energy, it’s usually down to:

• Not enough protein
• Low fibre intake
• Poor meal balance

👉 Start here:

• Free Protein After 40 Starter Guide – learn how much protein you actually need and how to build meals around it
• 14-Day Metabolism Support Meal Plan – structured, balanced meals designed to support fullness and energy

As we get older, hormonal shifts, slower metabolism, and muscle loss can all make hunger and weight management more challenging. That’s why choosing nutrient-dense, filling foods becomes even more important — not just for body composition, but for daily energy and long-term health.

Focusing on protein, healthy fats, and fibre-rich carbs can:

• Help you stay fuller for longer

• Stabilise blood sugar levels

• Support lean muscle and metabolism

🧠 Studies show that eating high-satiety foods can help reduce total calorie intake — without the need for strict dieting.

Protein helps you feel fuller for longer by increasing hormones like peptide YY and GLP-1, while lowering levels of ghrelin (your main hunger hormone).

These hormones send signals to your brain that you’ve had enough to eat, helping to naturally reduce appetite. Protein also requires more energy to digest — known as the thermic effect — meaning your body works harder to process it compared to fats or carbohydrates.

🔝 Top Protein Foods on the Satiety Index

• White Fish (225%) – Light, lean, and full of omega-3s for heart and brain support

• Beef (176%) – Rich in iron, B12, and high-quality protein for energy and muscle

• Eggs (150%) – A near-perfect protein, packed with essential amino acids and choline

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Not all carbs are created equal. While refined carbohydrates (like white bread or sugary snacks) often lead to energy crashes and cravings, fibre-rich carbs provide long-lasting energy and help regulate your appetite.

These foods support satiety by:

• Slowing digestion, so you feel full longer

• Feeding your gut microbiome, which plays a key role in appetite regulation

• Stabilising blood sugar levels, reducing the rollercoaster of highs and crashes

• Breakfast: Overnight oats with chia seeds and fresh berries

• Lunch/Dinner: Swap white rice for quinoa, lentils, or brown rice

• Snacks: Air-popped popcorn (154%), apple slices (197%), or a wholegrain wrap

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Our 7-Day Plant-Based High-Protein Plan helps you pair carbs with protein and fibre for lasting satiety.
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Fats often get a bad reputation, but the right types play an important role in helping you feel satisfied after meals.

They support satiety by slowing digestion and delaying gastric emptying, meaning food stays in your system longer — helping you feel fuller for longer and reducing the urge to snack soon after eating.

They also contribute to:

• Hormone production, including those involved in appetite regulation
• Steady energy levels (without sharp spikes and crashes)
• Absorption of key nutrients such as vitamins A, D, E and K

Some foods in the original study combined fat with protein or fibre, which improves their overall satiety effect:

• Cheese (146%) – Contains both fat and protein, contributing to fullness
• Eggs (150%) – A natural balance of protein and fat for sustained energy
• Peanuts (84%) – Provide healthy fats, fibre, and plant-based protein

(Foods like avocado and olive oil weren’t included in the original study, but are widely recognised for their role in supporting satiety and overall health.)

• Breakfast: Add avocado to toast or include seeds in oats or yoghurt
• Lunch/Dinner: Use extra virgin olive oil on vegetables, salads, or grains
• Snacks: A handful of nuts, or pairing fats with protein (e.g. hummus + eggs)

As shown earlier in the satiety index, some foods are naturally less filling and easier to overconsume.

These are typically:

• Lower in protein and fibre
• Higher in refined carbohydrates or sugar
• More energy-dense, with smaller portion sizes

Rather than avoiding them completely, the key is how you use them within your overall diet.

You don’t need to eliminate these foods — but how you include them matters.

Simple strategies:

• Pair treats with protein or fibre (e.g. dark chocolate with nuts)
• Choose less processed versions where possible
• Eat slowly and without distraction to better recognise fullness

Understanding the satiety index is helpful — but the real benefit comes from applying it consistently to your meals.

Here’s how to use it in a practical way:

✅ 1. Prioritise Nutrient-Dense, High-Satiety Foods

Choose foods rich in protein, fibre, and volume — these naturally help curb hunger and reduce unnecessary snacking.

• Base meals around high-satiety ingredients like oats, eggs, potatoes, lentils, and lean meats

• Use lower-satiety foods (like bread, pastries, or sweets) more mindfully and in smaller portions

✅ 2. Build Satisfying Meals You Enjoy

Eating for satiety doesn’t mean boring food. You can feel full and love what you eat — the key is balance.

• Combine protein + healthy fats + fibre-rich carbs for sustained energy

• Use herbs, spices, and textures to make meals more satisfying

✅ 3. Eat Mindfully, Not Perfectly

Even with high-satiety foods, eating too fast or distracted can override fullness signals.

• Slow down, chew thoroughly, and check in with how your body feels

• Learn to distinguish between true hunger and emotional cravings

What is the satiety index?

The satiety index is a way of ranking foods based on how full they make you feel. In the original study, white bread was given a score of 100, and other foods were compared against it. Foods with higher scores are more filling per calorie.

What food has the highest satiety index?

Boiled potatoes had the highest score in the original study, with a satiety index of 323. This means they were significantly more filling than white bread when eaten in the same calorie amount.

What are the most satiating foods?

Some of the most filling foods include potatoes, oats, fish, eggs, lentils, apples and oranges. These foods tend to contain protein, fibre, water, or volume — all of which help support fullness.

What are the least satiating foods?

Foods like croissants, cake, doughnuts, crisps and chocolate bars ranked among the lowest. These are often higher in refined carbohydrates or fat, and lower in fibre or protein.

Why does protein help you feel full?

Protein helps increase hormones that signal fullness, such as peptide YY and GLP-1, while reducing ghrelin, the hormone that triggers hunger. It also takes more energy to digest, helping you feel satisfied for longer.

Are potatoes good for weight loss?

Potatoes can be part of a balanced diet when prepared simply, such as boiled or baked. They are naturally filling, but how they are cooked and what they are served with will affect their overall impact.

What foods keep you full the longest?

Foods that combine protein, fibre and volume tend to keep you full the longest. Examples include oats, eggs, fish, lentils, vegetables and whole foods.

How do I use the satiety index in real life?

Use it as a guide to build meals around more filling foods. Focus on combining protein, fibre and healthy fats, rather than relying on low-satiety foods that may leave you hungry soon after eating.

The satiety index shows which foods are more filling, but the real difference comes from how you build your meals day to day.

Start with the Free Protein After 40 Starter Guide — a simple guide to help you understand how much protein you may need and how to include it across breakfast, lunch, dinner and snacks.

👉 Download the Free Protein Guide

For more structured support, you can also explore the Nutrition & Health Toolkit, which includes practical resources for protein, metabolism, digestion and healthy ageing after 40.

👉 Explore the Toolkit