Which vegetable is most filling?

November 4, 2025 •

4 min read

According to the Satiety Index, which measures the fullness factor of foods, boiled white potatoes consistently score the highest of all foods tested. However, potatoes are not the only vegetable that can help you feel full; a variety of other high-fiber and high-water veggies also top the list for promoting satiety and can be beneficial for weight management.

Quick Summary

The most filling vegetables are rich in fiber, water, or protein, helping to curb hunger and manage calorie intake. Top contenders include boiled potatoes, legumes, and leafy greens, with preparation methods significantly impacting their satiety power.

Key Points

Potatoes rank highest: Boiled white potatoes consistently score highest on the Satiety Index, making them exceptionally filling.
Fiber is key: High-fiber vegetables like legumes, artichokes, and Brussels sprouts slow digestion and increase fullness.
Water adds volume: Vegetables with high water content, such as cucumbers and leafy greens, fill the stomach with fewer calories.
Protein boosts fullness: Some vegetables, like peas and broccoli, contain a surprising amount of protein that enhances satiety.
Preparation matters: Cooking methods like boiling or roasting can preserve and even create more resistant starch in some vegetables, like potatoes.
Combine for best results: Pairing filling vegetables with other nutrient-dense foods like lean protein and healthy fats can create highly satisfying meals.

The Science Behind Satiety: Why Some Vegetables Fill You Up More

Not all vegetables are created equal when it comes to keeping you full. The feeling of satiety is driven by several key factors within food, and vegetables leverage these components to different degrees. Understanding these mechanisms helps you make more strategic choices for your meals. The main contributors to a vegetable's filling capacity are its fiber content, high water volume, and, in some cases, a notable amount of protein.

The Power of Fiber

Dietary fiber, found in plant-based foods, is a carbohydrate that the body cannot digest. Instead, it moves through the digestive system slowly, providing bulk to your meals. This process takes up space in your digestive tract and delays gastric emptying, signaling to your brain that you are full for a longer period. Many vegetables are naturally rich in fiber. Soluble fiber, found in vegetables like artichokes and Brussels sprouts, forms a gel-like substance in the gut, which further slows digestion. Insoluble fiber, prominent in many green beans and leafy greens, adds bulk and promotes gut health.

High Water Content for Volume

Foods with high water content have a low energy (calorie) density, meaning you can eat a larger volume of food for fewer calories. This physical bulk stretches the stomach, which sends signals to the brain that promote feelings of fullness. Vegetables like cucumbers, spinach, and broccoli are over 90% water, making them excellent choices for adding volume to your plate without a high caloric cost. This 'volumetrics' approach to eating is a proven strategy for weight management.

The Role of Protein

While vegetables are not typically known for being high in protein compared to animal products, some contain significant amounts that contribute to satiety. Protein is recognized as the most filling macronutrient and has a high thermic effect, meaning it requires more energy to digest. Certain vegetables, especially legumes like peas and beans, are packed with plant-based protein that works alongside fiber to increase feelings of fullness.

The Top Contenders: Most Filling Vegetables

Based on these satiety principles, a few vegetables stand out as particularly effective at keeping hunger at bay. Here is a rundown of the top contenders.

Potatoes: The Satiety Champion

Boiled white potatoes consistently rank highest on the Satiety Index, making them a standout choice. Contrary to popular misconceptions, potatoes are not inherently unhealthy; their preparation method is what matters most. Baking or boiling them with the skin on preserves their fiber and allows them to form resistant starch, a special type of fiber that boosts fullness and benefits gut health.

Legumes: Protein and Fiber Powerhouses

Legumes, including peas, beans, and lentils, are excellent sources of both fiber and plant-based protein. A single cup of green peas can contain about 8 grams of protein, a significant amount for a vegetable. Legumes are also rich in resistant starch, contributing to prolonged feelings of fullness and better blood sugar control.

Cruciferous Veggies: High Fiber, Low Calorie

This family of vegetables, including broccoli, Brussels sprouts, and cauliflower, is known for being high in fiber and low in calories, providing great bulk and nutrients. For example, one cup of cooked broccoli has 5 grams of fiber and 3.7 grams of protein for only 55 calories. These vegetables are also rich in phytochemicals that reduce inflammation.

Leafy Greens: Volume and Nutrients

Leafy greens like spinach and kale are extremely high in water and fiber, meaning you can eat a large volume for very few calories. Some greens, particularly spinach, contain compounds called thylakoids, which have been linked to increased satiety hormones and better appetite management. Leafy greens are a great way to bulk up any meal, from salads to smoothies.

The Ultimate Vegetable Satiety Comparison

Here is a comparison of several vegetables, showcasing their satiety potential based on available data, particularly from sources like Diet Doctor's satiety index and USDA nutrition information. The satiety score is based on a relative scale where spinach and asparagus without fat score highly.


Vegetable	Water Content	Fiber (per cup cooked)	Protein (per cup cooked)	Satiety Score (relative)	Primary Satiety Mechanism
Boiled Potatoes (with skin)	~79%	~4g	~4g	Highest	Resistant Starch, Volume
Green Peas	~79%	~9g	~8g	Very High	Fiber, Protein, Volume
Artichoke	High	~7-10g (medium)	~3g	Very High	Fiber (Inulin), Volume
Broccoli	~90%	~5g	~3.7g	Very High	Fiber, Volume, Protein
Spinach	~91%	~2.5g	~2.5g	Highest	Volume, Water Content
Brussels Sprouts	~86%	~4g	~3.4g	Very High	Fiber, Volume, Protein

Cooking and Combining for Maximum Fullness

How you prepare and pair your vegetables can significantly influence their ability to make you feel full. Boiling or roasting vegetables like potatoes and sweet potatoes is better than frying, as it retains nutrients and avoids adding excess fat and calories. Steaming cruciferous vegetables like broccoli and cauliflower helps maintain their fiber content. Pairing vegetables with other high-satiety foods, like lean protein (chicken, fish) or healthy fats (olive oil, avocado), creates a balanced meal that will keep you satisfied for hours. For example, adding spinach to a smoothie or serving a large salad before your main course can reduce overall calorie intake for the meal.

Conclusion

While boiled white potatoes have the highest measured satiety score, the 'most filling' vegetable for an individual can depend on their dietary needs and preferences. A combination of vegetables rich in fiber, high in water, and containing a moderate amount of protein is the best strategy. By understanding the mechanisms of satiety and choosing the right vegetables, such as potatoes, legumes, and leafy greens, you can feel full and satisfied while managing your weight and improving your overall health. Prioritizing these nutrient-dense options ensures you get maximum bang for your bite.

Visit the Healthline article on filling foods for more information.

Frequently Asked Questions

The primary factors that make a vegetable filling are high fiber content, which slows digestion; high water content, which adds physical bulk; and, in some cases, a decent amount of protein, which signals satiety to the brain.

While both are excellent sources of fiber and can be very filling, especially with the skin on, boiled white potatoes have been shown to have a higher satiety score on certain indices. However, both are healthy choices for promoting fullness.

Leafy greens like spinach and kale are high in water and fiber, filling you up with a large volume of food for very few calories. Some also contain compounds like thylakoids that may aid in appetite management.

Both offer benefits. Raw vegetables often require more chewing, which can slow down eating and increase satisfaction. Cooked vegetables like boiled potatoes or steamed cruciferous veggies can be highly filling and easier to consume in larger quantities.

Yes, by increasing your intake of low-calorie, high-fiber, and high-water vegetables, you can feel full on fewer calories overall. This reduction in calorie intake without feeling deprived is crucial for effective weight management.

Legumes like beans, lentils, and peas are packed with protein and fiber, making them extremely filling. Peas, for example, have one of the highest protein contents among common vegetables.

Corn is a starchy vegetable, and while it contains fiber, it has a lower satiety score compared to vegetables like potatoes or spinach. Its higher carbohydrate content can make it less effective at keeping hunger at bay compared to low-energy-density options.