What are the most satiating foods?

January 6, 2026 •

3 min read

According to the renowned 1995 Satiety Index study, boiled potatoes scored highest among all tested foods for promoting a feeling of fullness. Understanding this concept of satiety is a powerful tool for managing appetite and supporting weight goals, moving beyond simple calorie counting.

Quick Summary

An exploration of foods that best promote a sense of fullness, focusing on those high in protein, fiber, and water. Review the key factors influencing satiety, including energy density and macronutrient content, and provides actionable food choices to help control hunger effectively.

Key Points

Protein is King: High-protein foods like eggs and fish have the most potent effect on satiety hormones, helping to suppress hunger effectively.
Fiber Adds Bulk: High-fiber foods, especially soluble fiber in oats and legumes, slow digestion and add bulk to meals, promoting a sustained feeling of fullness.
Volume Without Calories: Water-rich foods, such as fruits like oranges and apples, fill the stomach for fewer calories due to their low energy density.
Boiled Potatoes Rank Highest: Scientific studies, specifically the Satiety Index, found boiled potatoes to be the most satiating food tested.
Choose Whole Foods: Less processed, whole foods are generally more satiating than their processed, high-sugar counterparts, which score poorly on satiety scales.
Texture Matters: Foods that require more chewing or have a thicker texture, like Greek yogurt, can enhance satiety by prolonging the eating experience.

What Makes Food Satiating?

Satiety, or the feeling of being full and satisfied, is influenced by several key factors in food composition. High-satiety foods help regulate appetite and reduce overall calorie intake, which can aid in weight management.

The Power of Protein

Protein is widely regarded as the most satiating macronutrient due to its significant impact on hormones that regulate hunger and fullness. It slows down digestion and decreases levels of the hunger hormone ghrelin, while increasing levels of appetite-suppressing hormones like GLP-1.

The Role of Fiber and Water

Fiber adds bulk to food without adding calories, helping to fill the stomach and slow digestion. High soluble fiber forms a gel in the stomach, further delaying digestion, while high water content in fruits and vegetables increases volume for low calories, promoting fullness.

Low Energy Density

Foods with low energy density have fewer calories per gram, often due to high water and fiber content. This allows you to eat a larger volume, physically filling the stomach and triggering stretch receptors that signal fullness.

Top Satiating Foods and How to Incorporate Them

Based on scientific data, including the Satiety Index, here are some of the most effective options:

Boiled Potatoes: Ranked highest on the Satiety Index, due to low energy density and resistant starch.
Eggs: A protein-rich option shown to increase satiety and reduce later calorie intake.
Oatmeal: High in soluble fiber, promoting a long-lasting feeling of fullness.
Fish: Lean protein from fish like ling is highly satiating. Fatty fish also offers satiating omega-3s.
Soups: Broth-based soups with vegetables can promote fullness with fewer calories.
Greek Yogurt: High protein and thick consistency make it a filling snack.
Legumes: Beans, lentils, and peas provide protein and fiber for excellent satiety.
Nuts: Offer protein, healthy fats, and fiber for lasting fullness when eaten in moderation.

Satiating Foods: The Great Comparison

Based on the 1995 Satiety Index study where white bread is the control (100%):


Food Item	Satiety Index Score (%)	Primary Reason for Satiety
Boiled Potatoes	323%	High volume, water, and resistant starch
Ling Fish	225%	High-quality protein
Oatmeal (Porridge)	209%	High soluble fiber content
Oranges	202%	High fiber and water content
Steak (Beef)	176%	High protein content
Eggs	150%	High protein and fat content
Whole-meal Bread	157%	Fiber content
White Bread	100%	(Baseline/Control)
Croissant	47%	High fat, refined carbs, low fiber

How to Build More Satiating Meals

Combine lean protein, high-fiber carbohydrates, and water-rich vegetables.

Breakfast: Eggs with spinach and whole-grain toast, or oatmeal with berries and nuts.
Lunch: Lentil soup with a side salad, or a salad with grilled chicken or fish and greens.
Dinner: Baked fish or lean beef with roasted potatoes and steamed vegetables.
Snacks: Almonds, an apple with cottage cheese, or Greek yogurt with fruit.

Focusing on whole, unprocessed foods high in protein, fiber, and water helps you feel fuller on fewer calories, aiding weight management and providing nutrients.

Conclusion: Eat Smarter, Feel Fuller

Incorporating foods like boiled potatoes, eggs, fish, and oatmeal is a practical strategy for managing appetite. These foods utilize protein, fiber, and low energy density to provide lasting fullness. Prioritizing these options in balanced meals helps control hunger, reduce snacking, and support health goals.

For more information on satiety and weight management, consult research like that in the European Journal of Clinical Nutrition.

Frequently Asked Questions

Foods high in protein, fiber, and water, but with a low energy density, are generally more filling. They promote satiety by slowing digestion, adding bulk, and impacting hunger hormones more significantly than high-sugar or high-fat processed foods.

Protein is the most satiating macronutrient because it slows digestion and influences key hormones. It helps decrease the hunger hormone ghrelin and increases appetite-suppressing hormones like GLP-1, keeping you full for longer.

While fats are energy-dense, they have a relatively weak immediate effect on satiety. However, they can contribute to longer-term fullness by slowing gastric emptying, especially when combined with protein or fiber.

The Satiety Index is a tool developed in 1995 that rates foods based on their ability to satisfy hunger. It compares foods to white bread, which is given a baseline score of 100%.

Yes, many fruits are very filling, particularly those with high fiber and water content like oranges and apples. The fiber and water add volume, which helps promote a feeling of fullness for a low number of calories.

Yes, preparation can be crucial. For instance, boiled potatoes are highly satiating, but frying them significantly reduces their satiety score. Combining high-protein and high-fiber ingredients also maximizes fullness.

Effective snacks for appetite control include Greek yogurt, a handful of almonds, an apple, or cottage cheese. These are all high in protein or fiber and provide sustained fullness between meals.