The Satiety Index List
At Personal Trainer Gold Coast we are often asked, “What are the most filling foods? I never feel satisfied”
The satiety index list is based on a study performed at the University Of Sydney, Australia in which they compared the filling effects of different foods.
The test was done by giving a group of volunteers 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. Foods scoring higher than 100 are more filling than white bread and those under 100 are less filling.
The index only takes into consideration for how long a certain food will keep you full, it doesn’t say anything about nutritional value or calorie content.
Personal Trainer Gold Coast would invite you to take a look at the complete list:
Bakery Products
Croissant 47%
Cake 65%
Doughnuts 68%
Cookies 120%
Crackers 127%
Snacks and Confectionary
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%
Fruits
Bananas 118%
Grapes 162%
Apples 197%
Oranges 202%
The list with the most filling food at the top
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%
Table adapted from S.H.A. Holt, J.C. Brand Miller, P. Petocz, and E. Farmakalidis, “A Satiety Index of Common Foods,” European Journal of Clinical Nutrition, September 1995, pages 675-690.