Discover Foods That Keep You Fuller, Longer with the Satiety Index

Complete Food Satiety Index List and Chart

The Food Satiety Index is a valuable tool for anyone looking to manage their weight, control hunger, or simply make more informed food choices. Developed by researchers at the University of Sydney, the satiety index measures how filling different foods are compared to white bread, which is assigned a baseline score of 100.

High Satiety Index Foods List

Foods with a high satiety index keep you feeling fuller for longer periods, which can help reduce overall calorie intake and support weight management goals. Our comprehensive satiety index chart includes a wide range of common foods, from proteins and carbohydrates to fruits, vegetables, and snacks.

Some of the top foods with high satiety index values include:

• Boiled potatoes (323% - the highest satiety index of all tested foods)
• Fish (225%)
• Oatmeal (209%)
• Oranges (202%)
• Apples (197%)
• Whole grain pasta (188%)
• Beef (176%)
• Eggs (150%)

Satiety Index vs Glycemic Index

While both the satiety index and glycemic index provide valuable information about foods, they measure different properties. The glycemic index indicates how quickly a food raises blood sugar levels, while the satiety index measures how filling a food is. Foods with a low glycemic index don't necessarily have a high satiety index, and vice versa.

For optimal health and weight management, it's beneficial to consider both indices when planning meals. Foods that have a high satiety index and a low glycemic index, such as high-fiber fruits and vegetables, can be particularly effective for controlling hunger while maintaining stable blood sugar levels.

Factors Affecting Food Satiety

Several factors contribute to a food's satiety index value:

• Protein content: High-protein foods tend to be more satiating than high-fat or high-carbohydrate foods.
• Fiber content: High-fiber foods slow digestion and promote fullness.
• Water content: Foods with high water content provide volume with fewer calories.
• Energy density: Low energy-density foods (fewer calories per gram) tend to be more filling.
• Physical form: Solid foods are generally more filling than liquid foods.

Using the Satiety Index for Weight Management

Incorporating high satiety index foods into your diet can be an effective strategy for weight management and hunger control. By choosing foods that keep you fuller longer, you may naturally consume fewer calories throughout the day without feeling deprived.

Our comprehensive food satiety index database allows you to compare the satiety values of common foods, helping you make informed choices that support your health and wellness goals. Whether you're looking for satiating snacks, low-calorie recipes, or nutrient-dense meals, the satiety index can be a valuable guide.