Whether your goal is to lose weight, gain weight, or simply fuel your body a little better, satiety plays an important role in meal satisfaction, dietary adherence, and consistency. Here is a list of the most filling foods to create a balanced diet and help you reach your goals.
What makes a food filling?
The satiety of a food is determined by its macronutrient composition, as protein and fiber increase satiety, as well as its processing and overall palatability (1, 2). The most filling foods tend to be:
- Higher in Fiber: A high fiber intake has been associated with increased feelings of fullness, as high-fiber foods are known to delay gastric emptying and increase digestion time. Fiber can also help to balance blood sugar, which can mitigate extreme dips and spikes in energy, and increase feelings of fullness (3).
- Higher in Protein: Research shows that protein is the most satiating macronutrient as it impacts several satiety hormones that control feelings of hunger and fullness.
- Lower Energy Density: Energy density refers to the number of calories a food contains relative to its weight or volume; foods high in water and fiber but low in fat have a low energy density. Low-energy-density, high-volume foods are known to be more filling than high-energy-density, low-volume foods.
- Lower Palatability: Generally, foods with a high energy density are more palatable but not satiating, while foods with low energy density are more satiating but less palatable. The perfect combination of saltiness, sweetness, and richness in calorie-dense foods, also known as the bliss point, makes them very easy to overeat, whereas bland foods are far more likely to satisfy hunger (4).
Satiety is known as the state of being completely satisfied, or of being fed or gratified to or beyond capacity, and can be used to measure how filling foods are.
What is the Satiety Index?
The satiety index is a tool that ranks foods on their ability to satisfy hunger. It was developed by a group at the University of Sydney in Australia where they compared the filling effect of 38 different foods to determine which foods satisfy hunger more than others (5).
The index uses white bread as the baseline with a rating of 100; foods that score higher than 100 are more filling and those under 100 are less filling. While the satiety index takes into consideration how long a food will keep you full, it does not account for the nutritional value of a food.
List of the Most Satiating Foods
Generally, whole unpressed foods are considered the most satiating, here is a list of the top 15 most filling foods.
1. Boiled Potatoes
While potatoes have a reputation for being unhealthy, they are incredibly nutritious and the most filling food according to the satiety index. White potatoes are a good source of resistant starch, vitamin C, vitamin B6, and potassium, and a great source of complex carbohydrates you can add to create a balanced meal and make it more satiating. Boiled potatoes scored 323 on the satiety index.
2. Fish
Fish is a great source of lean protein, which is highly satiating, and fish is one of the most high-protein, low-calorie foods. Fish, as well as other seafood and shellfish, contains healthy fats in the form of omega-3 fatty acids, which are essential and must be obtained through the diet as the body cannot produce them. The high-protein and high-fat content of fish, along with its moderate to low palatability, makes it one of the most filling foods. Ling fish scored 225 on the satiety index.
3. Oatmeal
Oats are whole grains and are a good source of fiber, especially soluble fiber, which has been shown to slow gastric emptying and increase perceived satiety (6). Oats can be cooked in a variety of different ways, including breads and baked goods, but are most often eaten as oatmeal, also known as porridge. Oatmeal scored 209 on the satiety index.
4. Oranges
Oranges have a high water content and are considered some of the most hydrating foods, which makes them more filling than other foods. Oranges are also a good source of micronutrients, namely vitamin C, and a moderate source of fiber, which makes them more nourishing and satiating, however, the same does not apply to orange juice. Studies have found that solid foods, like oranges, are much more effective in reducing hunger than liquid ones, like orange juice (7). Oranges scored 202 on the satiety index.
5. Apples
Much like oranges, the high fiber content and water content of apples ensure they have a low energy density and make them some of the most filling foods. Moreover, foods with a crunchy texture, such as ripe apples, have been shown to lead to greater food satisfaction than softer foods than apple products, such as applesauce, as highly viscous foods increase fullness more than less viscous foods (7). Apples scored 197 on the satiety index.
6. Brown Pasta
While all forms of pasta scored above the median on the satiety index, brown rice pasta was considered the most filling pasta. Brown rice pasta is made from brown rice, which is a high-protein whole grain that is rich in fiber as it contains the bran, germ, and endosperm. Although the nutritional differences between white pasta and whole wheat pasta are minimal, the higher fiber content and flavor of brown rice pasta are likely to make it less palatable than traditional white pasta. Brown rice pasta scored 188 on the satiety index.
7. Beef Steak
Beef is a source of high-quality protein, complete with all nine essential amino acids, and is a very filling food. While often demonized as an unhealthy choice, beef is incredibly rich in micronutrients, and certain cuts of beef are more nutrient-dense than chicken and seafood. Moreover, beef scores very high on both the PDCAA and the DIASS scales, which are widely used measures of protein quality that look at amino acid composition and digestibility (8, 9). While all cuts of meat are good sources of protein, leaner cuts, such as beef steak, may be more filling than other fatty cuts. Beef steak scored 176 on the satiety index.
8. Baked Beans
Beans are sources of complex carbohydrates that are high in fiber and plant-based protein yet have a moderate to low energy density. The soluble fiber in beans slows the emptying of the digestive tract and helps to regulate appetite, which increases perceived satiety (10). Not only can beans be used as a source of plant protein in vegetarian meals, but they can be paired with animal protein, such as beef, chicken, pork, or eggs, to create balanced meals that are very high in protein, making them even more satiating. Baked beans scored 168 on the satiety index.
9. Grapes
The high water content of grapes makes them a high-volume food with a low-calorie density, which helps to contribute to feelings of fullness. Grapes also provide a greater mouthfeel than other foods, as they satisfy the needs for crunch and texture, which helps to increase their satiety factor. Grapes scored 162 on the satiety index.
10. Whole Grain Bread
The higher fiber content of whole-grain bread makes it more filling than traditional white bread. Because whole grains contain the bran and germ, breads made from whole grain flour contain more micronutrients, protein, and fiber than breads made of refined flour. Pairing whole wheat bread with a source of fiber, such as deli meat, eggs, and cottage cheese, can help to create a more filling and balanced meal. Wholemeal bread scored 157 and whole grain bread scored 154 on the satiety index.
11. Popcorn
Corn is a whole grain that is rich in fiber and popcorn is a low-calorie, high-volume food that is perfect for a filling snack. While movie theater popcorn contains lots of salt and added fat in the form of butter and oil, which makes it ultra-palatable, plain popcorn is low in calories and can be flavored with healthy fats, herbs, and spices. A 100-gram serving of plain popcorn contains 387 calories and 15 grams of fiber, compared to a 100-gram serving of potato chips which contains 536 calories and 5 grams of fiber (11, 12). Popcorn scored 154 on the satiety index.
12. Eggs
Eggs are one of the most nutritious foods on the planet, as they are rich in protein, healthy fats, and micronutrients. One large egg contains 6 grams of protein and 13 essential vitamins and minerals. While eggs have a bad reputation for being high in cholesterol, consuming eggs daily is completely safe, and cholesterol is generally no longer considered a nutrient of concern. Eggs scored 150 on the satiety index.
13. Cheese
High-protein cheeses, such as low-fat cottage cheese, ricotta cheese, and parmesan tend to be more satiating than lower-protein, higher-fat cheeses. In addition to cheese, high-protein dairy products, such as regular yogurt, Greek yogurt, and skyr are also known to promote satiety. Cheese scored 146 on the satiety index.
14. White Rice
Although brown rice is often touted as the healthier choice, the nutritional differences between white and brown rice are minimal, and white rice appears to provide a similar level of satiety compared to other filling foods. While brown rice contains more fiber and slightly more protein than white rice, white rice is typically enriched with added micronutrients such as iron and B vitamins, which can help to increase satiety signals. Moreover, removing the bran and germ in white rice helps to make white rice more easily digested, making the nutrients more bioavailable. White scored 138 and brown rice scored 132 on the satiety index.
15. Lentils
Much like beans, lentils are a great source of fiber, complex carbohydrates, and vegetarian protein, and have a relatively low energy density. Lentils are also rich in prebiotic fiber, a form of fiber that fuels the beneficial bacteria of our microbiome and is great for gut health. Lentils can be cooked and enjoyed as a side dish or used in salads, curries, soups, or stews. Lentils scored 133 on the satiety index.
What are the least-filling foods?
According to the satiety index, the least-filling foods are highly processed foods, specifically those that are low in protein, low in fiber, and have high energy density. The satiety index rates croissants, donuts, candy bars, chips, ice cream, French fries, and cereal as some of the least filling foods. These foods are often referred to as “empty calories” as they are high in calories and contain little to no nutritional value.
Food Satiety, Weight Loss, and Weight Gain
The satiety index of a food can also play an important role in weight management. While the calorie content of a food plays a major role in weight management, as a calorie deficit is required for weight loss and a calorie surplus is required for weight gain, feelings of fullness and satisfaction after a meal play a role in an individual’s behavior around food.
Consuming filling foods with a high satiety score can impact future eating habits and whether an individual will reach for fewer or more calories at their next meal.
- For weight loss, it is best to opt for foods with a high satiety index score, such as potatoes, fish, oatmeal, fruits, and vegetables, to support feelings of fullness in a calorie deficit.
- For weight gain, it is best to opt for foods with a low satiety index score, namely nutritious calorie-dense foods such as olive oil and fatty cuts of meat, to reduce feelings of fullness and digestive discomfort for a calorie surplus.
The Bottom Line
Minimally processed, nutrient-dense, low-calorie foods that are high in protein and fiber are more likely to promote satiety than ultra-processed, high-calorie foods high in fat and sugar. Potatoes, fish, oatmeal, oranges, and apples top the list of the most filling foods. As a rule, opting for whole foods, such as meat, seafood, beans, lentils, whole grains, nuts, and seeds, is the best way to eat fewer calories while maximizing food intake, satiety, and health benefits.
Leave a Review