Satiety index

Satiety index is the degree at which food gives a sense of food gratification.

Satiety occurs between 5 and 20 minutes after eating.

It is the exact contrast feeling of hunger. 

Highest satiety index of food is expected when the food that remains in the stomach for a longer period produces greatest functional activity of the organ.

Limiting food intake after reaching the satiety value helps reduce obesity problems.

Foods with the most satiation per calorie are often:

high in proteinase inhibitors that suppress appetite – eg potatoes.

high in protein that takes longer to digest than other energy sources- eg meat

low in glycemic index in which the carbohydrates take longer to digest – eg oats

high in fiber which takes longer to digest than low fiber foods- eg fruit

low in calories – eg vegetables

solid which takes longer to digest than liquid foods, 

liquids have high satiety for a short period.

Foods with great satiety are value by how much more satiating they are than white bread:

Boiled potatoes 3x

Ling fish 2x

Porridge/oatmeal 2x

Oranges 2x

Apples 2x

Brown pasta 2x

Beef 2x

The Protein leverage hypothesis: people prioritize the consumption of protein in food over other dietary components, and will eat until protein needs have been met, regardless of energy content.

This leads to the over-consumption of foodstuffs when their protein content is low.

Isoenergetic servings of different foods differ greatly in their satiating capacities.

The Satiety Index List:

The  following foods are compared to white bread, ranked as “100”.

A group of volunteers were given portions of 240 calories from different food sources and then measuring how much they ate when they were allowed to eat again after two hours.

The index of white bread was set at 100. 

Croissant 47%, Cake 65%, Doughnuts 68% , Cookies 120%, Crackers 127%,

Mars candy bar 70%, Peanuts 84%, Yogurt 88%,Crisps 91%! Ice cream 96%,

Jellybeans 118% Popcorn 154% All-Bran 151% Porridge/Oatmeal 209%

Breakfast Cereals with Milk

Muesli 100% Sustain 112% Special K 116% Cornflakes 118% Honeysmacks 132%

Carbohydrate-Rich Foods

White bread 100% French fries 116% White pasta 119% Brown Rice 132% White rice 138%

Grain bread 154% Whole meal bread 157% Brown pasta 188% Potatoes, boiled 323%

Protein-Rich Foods

Lentils 133% Cheese 146% Eggs 150%

Baked beans 168% Beef 176%

Ling fish 225%


Bananas 118% Grapes 162%

The most filling foods

Potatoes, boiled 323%, Ling fish 225%, Porridge/Oatmeal 209%, Oranges 202%, Apples 197%,Brown pasta 188%,

Beef 176%! Baked beans 168%. Grapes 162%, Whole meal bread 157%, Grain bread 154%, Popcorn 154%, Eggs 150%,

Cheese 146%.White rice 138%

Lentils 133%, Brown Rice 132%, Honeysmacks 132%, All-Bran 151% Crackers 127%, Cookies 120%,White pasta 119%, Bananas 118%, Jellybeans 

118% Cornflakes 118% Special K 116%

French fries 116% Sustain 112%

White bread 100% Muesli 100%

Ice cream 96%

Crisps 91%

Yogurt 88%

Peanuts 84%

Mars candy bar 70% Doughnuts 68%

Cake 65%

Croissant 47%

The Satiety Index-tool ranks foods on their ability to satisfy hunger, demonstrating certain foods satisfy hunger much better than others.

While the index only takes into consideration for how long a certain foods keep one full, it doesn’t say anything about nutritional value or calorie content.

Protein is the nutritive substance that satisfies hunger best:  based on energy content and ability to make one feel full over the longest period of time.

Carbohydrates are also good, excluding  plain sugar and fast carbs.

Fatty foods are surprisingly not filling.

 Foods rich in fiber rank high in filling and  contain few calories.

Foods that rank high and satisfy your hunger for a longer period of time are foods with high protein, water, and/or fiber content. 

Satiety is most strongly related to the weight of the food consumed. 

Foods that weigh the most, satisfy hunger best, regardless of the number of calories they contain. 

Higher amounts of certain nutrients, such as protein and dietary fiber, also improve satiety.

Values of the Fullness Factor range from 0 to 5, with the Fullness Factor for white bread being 1.8: for servings of equal Calories, those foods with FF’s above 1.8 are more likely to fill one up than white bread, and foods with FF’s below 1.8 are less likely to fill one up than white bread.

Fullness Factors for Common Foods

Bean sprouts 4.6 Watermelon 4.5




Oranges 3.5

Fish, broiled

Chicken breast, roasted3.3 Apples 3.3 Sirloin steak, broiled 3.2 Oatmeal 3.0 Popcorn 2.9 Baked potato 2.5 Lowfat yogurt 2.5 Banana 2.5 Macaroni and cheese 2.5 Brown rice 2.3 Spaghetti 2.2 White rice 2.1 Pizza 2.1 Peanuts 2.0 Ice cream 1.8 White bread 1.8 Raisins 1.6 Snickers Bar 1.5 Honey 1.4 Sugar (sucrose) 1.3 Glucose 1.3 Potato chips 1.2 Butter 0.5

Foods that contain large amounts of fat, sugar, and/or starch have low Fullness Factors, and are much easier to overeat. 

Foods that contain large amounts of water, dietary fiber, and/or protein have the highest Fullness Factors (FF)

These high-FF foods, which include most vegetables, fruits, and lean meats, do a better job of satisfying hunger.

The Fullness Factor can also be calculated for liquids, including soups and drinks. 

Most liquid foods will have above average Fullness Factors, due to their high water content. 

Liquid foods have a relatively high satiating effect, at least for the short term. 

Low viscosity liquids-water, juice, or soft drinks,  empty from the stomach quickly, and cause hungry again in a relatively short time. 

A Fullness Factor can be calculated for a mixed meal the same way that it’s calculated for an individual food. 

By selecting foods with higher Fullness Factors, one can consume fewer calories, while simultaneously minimizing hunger.




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