What Liquid Fills You Up the Most? The Science of Satiety in Your Cup

October 20, 2025 •

4 min read

Did you know that liquids are generally less satiating than solids? This difference highlights the importance of understanding what liquid fills you up the most, as smarter beverage choices can be a powerful tool for managing hunger and calorie intake to achieve your health goals.

Quick Summary

Protein-rich drinks like milk and shakes offer superior satiety compared to sugary alternatives due to slower digestion and higher nutrient density. Other factors like viscosity, fiber, and temperature also contribute significantly to feelings of fullness.

Key Points

Protein is Most Satiating: Liquids rich in protein, like milk or protein shakes, provide the highest and most sustained feelings of fullness.
Viscosity and Volume Matter: Thicker liquids, including creamy soups and smoothies, are more satiating than thin ones, even with similar calories.
Water is Key: Increasing overall water intake is crucial, and sparkling water can provide a temporary feeling of fullness with zero calories.
Avoid Sugary Drinks: High-sugar juices and sodas offer very low satiety per calorie, which can contribute to weight gain.
Milk Trumps Juice: A study confirmed that skim milk leads to greater satiety and reduced calorie intake at a subsequent meal compared to a fruit drink.
Strategic Timing: Consuming a filling liquid like a broth-based soup before a solid meal can significantly reduce your overall calorie intake.

The Science Behind Liquid Satiety

Satiety is the feeling of fullness and satisfaction after eating or drinking, which signals to the body that it is no longer hungry. Several factors influence how well a liquid can provide this sensation. The macronutrient composition (protein, fat, carbohydrates), calorie density, viscosity (thickness), and even temperature can all play a role in determining a drink's satiating power. Liquids containing protein and fat, for example, tend to be more filling because they slow down stomach emptying and trigger the release of specific appetite-regulating hormones.

Protein is a Powerful Satiety Signal

When considering what liquid fills you up the most, protein-based options are a clear winner. Protein is the most satiating macronutrient, and drinks with a high protein content are more effective at suppressing appetite over a longer period compared to those high in carbohydrates or fat.

Protein Shakes: Mixing protein powder with milk, rather than water, significantly increases satiety. Milk provides extra protein (casein and whey), fat, and a creamier texture, which all contribute to a feeling of fullness that can last for hours. This makes a milk-based protein shake an excellent choice for a meal replacement or a substantial snack. For those seeking a lower-calorie option, a water-based shake still provides the protein benefit but may be less filling.
Dairy Milk: A study found that consuming skim milk led to increased perceptions of fullness and a decreased energy intake at a subsequent meal compared to an energy-matched fruit drink. The protein and lactose in milk contribute to its satiating effect, making it a better option for curbing hunger than sugary beverages.

The Viscosity and Volume Advantage

Another crucial factor in liquid satiety is viscosity. Thicker, more viscous liquids, even when matched for energy content, can increase feelings of fullness compared to thinner ones. This is partly because our brains associate thicker liquids with more substantial food. Soups and smoothies are great examples of beverages that leverage this principle.

Broth-Based Soups: Soups, especially broth-based varieties with added vegetables, are an excellent choice. They are high in water, which fills the stomach, but also contain fiber and some solid components that contribute to longer-lasting satiety. Studies have shown that consuming a low-calorie, broth-based soup before a meal can lead to lower overall calorie intake.
Smoothies: A well-constructed smoothie can be extremely filling. By blending in ingredients rich in fiber, protein, and healthy fats—such as Greek yogurt, protein powder, nut butter, and fibrous fruits—you create a thick, nutrient-dense liquid that keeps hunger at bay.

Surprising Players in the Satiety Game

Beyond protein and viscosity, other liquids offer unexpected fullness benefits.

Sparkling Water: For some, sparkling water is more satiating than still water. The carbonation can force gas into the stomach, which can help you feel fuller for longer. It's a zero-calorie option that can help curb hunger pangs.
Herbal Tea with Ginger: Some research suggests that drinking ginger tea before a meal can make you feel fuller and reduce overall food intake. The warm temperature and properties of ginger may help suppress appetite.

Liquid Satiety Comparison Table


Liquid Type	Primary Satiety Factor(s)	Calorie Density	Best For...	Notes
Protein Shake (with Milk)	High Protein, Fat, Viscosity	Medium to High	Meal Replacement, Muscle Gain	Creamier texture and extra nutrients boost satiety significantly.
Broth-Based Soup	High Water Volume, Viscosity	Low	Curbing Appetite Before a Meal	Nutrient-dense and fills the stomach effectively with few calories.
Skim Milk	Protein, Lactose	Low to Medium	Sustained Fullness	Proven to be more satiating than sugary drinks over time.
Nutrient-Dense Smoothie	Protein, Fiber, Viscosity	High	High-Calorie Meal Replacement	Can be packed with protein, fiber, and healthy fats for maximum fullness.
Sparkling Water	Water Volume, Carbonation	Zero	Zero-Calorie Fullness	Carbonation can temporarily increase feelings of fullness.
Fruit Juice	Sugar, Water	Medium	Energy Boost (not Satiety)	Offers low satiety and can contribute to weight gain due to high sugar content.

Conclusion

While no liquid will ever replace the satiating power of a balanced solid meal, understanding which beverages offer the most lasting fullness can be a valuable strategy for managing your diet. For the highest degree of satiety, opt for liquids rich in protein, such as milk-based protein shakes or dairy products. Broth-based soups and nutrient-dense smoothies are also excellent choices, utilizing viscosity and volume to keep you feeling full. For a calorie-free boost of fullness, sparkling water can be surprisingly effective. Ultimately, swapping out sugary, low-satiety drinks for these more filling alternatives can make a significant difference in controlling your hunger throughout the day.

For further reading on the effects of protein on satiety, consider this study comparing skim milk and fruit drinks: Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women.

Frequently Asked Questions

Mixing a protein shake with milk adds extra protein (casein), fat, and a richer, creamier texture, all of which delay stomach emptying and enhance feelings of fullness more than a water-based shake.

Yes, for many people, the carbonation in sparkling water introduces gas into the stomach, which can create a temporary feeling of fullness and help curb hunger pangs without adding any calories.

No, fruit juices generally offer low satiety due to their high sugar and low fiber content. Studies show they are less filling than milk, and the calories are not as effectively registered by the body, potentially leading to increased overall intake.

Yes, broth-based soups are an excellent, low-calorie way to feel full. The high water content fills the stomach, while ingredients like vegetables and a warm temperature enhance the satiety effect.

Viscosity, or thickness, increases the perception of fullness. Thicker liquids, like smoothies or creamy soups, stay in the stomach longer and feel more substantial, which sends stronger satiety signals to the brain compared to thinner liquids.

Consuming a liquid like a broth-based soup or a glass of water before a meal can be an effective strategy to reduce your overall food intake. Having it alongside your meal can also help you feel full faster.

The best liquids for weight loss that provide fullness are often high-protein and low-calorie. Options include water, broth-based soups, and protein shakes mixed with water. These choices offer satiety without contributing many calories.