Are eggs the most filling food? A deep dive into satiety science

December 6, 2025 •

3 min read

According to the 1995 Satiety Index, which measured the feeling of fullness in 38 common foods, boiled potatoes surprisingly ranked as the most satiating food, with eggs trailing behind. Despite this, eggs are widely recognized for their powerful satiety-boosting properties, which help manage appetite and reduce overall calorie intake. This guide explores what makes eggs so filling and compares them to other top contenders in the satiety league.

Quick Summary

This article examines the science behind satiety, explaining how eggs' high-quality protein and nutrient density promote fullness. It compares eggs to other highly satiating foods like boiled potatoes, fish, and oatmeal, referencing the Satiety Index. Key hormonal mechanisms influenced by eggs are also detailed, providing a comprehensive look at their role in appetite control and weight management.

Key Points

Eggs are highly satiating: Eggs scored a 150 on the Satiety Index, effectively promoting feelings of fullness and suppressing hunger.
Not the #1 most filling food: Boiled potatoes and fish have higher Satiety Index scores, highlighting that other factors like water and fiber are also key for satiety.
Protein is the key: Eggs contain high-quality, complete protein, which is the most satiating macronutrient and helps regulate appetite and blood sugar.
Influences appetite hormones: Egg consumption is linked to the suppression of ghrelin (hunger hormone) and an increase in PYY (fullness hormone).
Maximizing satiety: Pairing eggs with high-fiber foods like vegetables is an effective strategy to increase the feeling of fullness.
Consider preparation: Boiled or poached eggs deliver satiety with a lower calorie count compared to frying, supporting weight management efforts.
Best for breakfast: Eating eggs in the morning has been shown to reduce overall calorie intake later in the day.

The Science of Satiety: Beyond the Scale

Satiety, the feeling of fullness and suppressed hunger after eating, is crucial for managing food intake and body weight. It is controlled by a complex system involving the brain, hormones, and the digestive tract. The Satiety Index, developed in the 1995 study by Holt et al., measures how well foods satisfy hunger relative to white bread, which is given a score of 100. While eggs scored an impressive 150 on this index, putting them significantly above the baseline, several foods outperformed them, challenging the popular notion that eggs are the single most filling food.

The Satiety Power of Eggs

Eggs are a nutrient-dense powerhouse, packing a significant amount of high-quality protein into a relatively low-calorie package. Their high satiety factor is largely due to high-quality protein, which is the most satiating macronutrient, taking longer to digest and helping regulate blood sugar. The protein in eggs also positively influences appetite-regulating hormones, increasing fullness signals like peptide YY (PYY) and suppressing hunger signals like ghrelin. Furthermore, eggs have a low energy density, meaning you can feel full without consuming a large number of calories, which is beneficial for weight loss.

Comparison with Other Top Satiety Foods

To understand where eggs stand, it is useful to compare their satiety score with other foods evaluated by the Satiety Index:


Food (Equal Calories)	Satiety Index Score (vs. White Bread = 100)	Primary Satiety Factor(s)
Boiled Potatoes	323	High volume, water, resistant starch.
Ling Fish	225	High protein, low fat.
Oatmeal/Porridge	209	High soluble fiber, water absorption.
Oranges	202	High fiber and water content.
Eggs	150	High-quality protein, nutrient density.
Cheese	146	High protein and fat.

As the table illustrates, boiled potatoes, certain fish, and oatmeal surpass eggs in terms of initial satiety due to varying factors like higher water, fiber content, or protein-to-calorie ratio. However, eggs still provide a powerful and sustained feeling of fullness.

Maximizing Satiety with Eggs

To enhance the satiety benefits of eggs:

Pair with fiber: Combine eggs with high-fiber foods like vegetables or whole grains to increase fullness and nutritional value.
Choose right cooking: Boiled or poached eggs are lower in calories than fried eggs, maximizing satiety per calorie.
Eat for breakfast: Studies suggest an egg-based breakfast can reduce calorie intake later in the day.

Conclusion: A Powerful Ally, Not the Only Champion

While not the absolute highest on the Satiety Index, eggs are an excellent food for promoting satiety due to their high-quality protein and nutrient density. They effectively manage hunger by influencing hormones. Incorporating eggs into a balanced diet, especially at breakfast, can support appetite control and weight management goals. For further reading, consult scientific studies on food and satiety, such as those available on the National Institutes of Health website.

Factors that Influence Satiety

Macronutrient Makeup: Protein is the most satiating macronutrient.
Energy Density: Lower energy density foods are more filling.
Fiber and Water: Contribute bulk and fullness.
Hormonal Signals: Foods impact hormones like PYY and ghrelin.

How to Include Eggs in a Balanced Diet

Breakfast: Try an omelet with vegetables or a hard-boiled egg with fruit.
Lunch: Add sliced hard-boiled eggs to a salad for protein.
Snacks: Hard-boiled eggs are a convenient, satisfying snack.

The Role of Digestion

Digestion Time: Protein and fiber slow digestion, extending fullness.
Gut Microbiota: May play a role in satiety.
Psychological Factors: Eating habits and expectations also influence fullness.

Final Thoughts on Satiety

Satiety is complex and influenced by many factors, not just one food.
A balanced diet with various high-satiety foods is key for weight management.

Conclusion: Beyond a Single Food

Eggs are a valuable food for satiety and appetite control, but optimal fullness comes from a balanced diet incorporating various foods rich in protein, fiber, and water to meet nutritional needs and promote satisfaction.

The Bottom Line

Excellent, but not absolute: Eggs are highly satiating due to protein but are surpassed by some foods on the Satiety Index.
Hormonal impact: They positively affect hunger and fullness hormones.
Pair for power: Combining eggs with fiber-rich foods enhances fullness.

Frequently Asked Questions

According to the original Satiety Index study from 1995, boiled potatoes were found to be the most filling food, with a score of 323, significantly higher than eggs.

Eggs are highly filling due to their rich content of high-quality protein and healthy fats. This macronutrient profile takes longer to digest and has a significant impact on appetite-regulating hormones.

By promoting satiety and keeping you full for longer, eggs help reduce overall calorie consumption, particularly when eaten at breakfast. This can prevent overeating at later meals and reduce snacking.

Yes, cooking methods matter for calorie count. Boiled or poached eggs are low in calories and deliver strong satiety. Frying eggs adds extra fat and calories, which can decrease the overall satiating efficiency for the calories consumed.

To maximize fullness, pair eggs with high-fiber foods. Consider a vegetable omelet, or serving eggs with whole-grain toast and black beans. This combination of protein and fiber works synergistically.

Yes, eggs affect hunger hormones. The protein in eggs helps suppress ghrelin (the hunger hormone) and promotes the release of PYY and GLP-1, which signal fullness to the brain.

Several studies have indicated that starting the day with an egg-based breakfast can increase feelings of satisfaction and reduce the amount of food eaten at the next meal and throughout the rest of the day.