The Food Satiety Index

At BodyCircuit, we often reference how most Americans eat too many calories and not enough protein. With protein being a more satiating macro than fat and carbohydrates, if you don’t get enough protein in your diet, the risk of eating more calories increases.

We typically advise clients to eat at least 0.7 grams of protein per pound of body weight — though this varies based on your fitness regimen.

For those struggling to maintain a calorie deficit, take note of the Satiety Index of Common Foods below. Even though the study is now 30 years old, there’s lasting wisdom in it. It’s worth trying some of the higher-index foods to help curb your appetite.

The 1995 study conducted by researchers at the University of Sydney evaluated the satiating effects of 38 common foods. Each food was assigned a Satiety Index score relative to white bread, which was set at 100. Foods scoring above 100 are more satiating than white bread.

High-Protein Foods

High-Fiber Foods

Carbohydrate-Dominant Foods

Fat-Dominant / Low Satiety Foods

The standout: boiled potatoes at 323% — nearly three times more satiating than white bread per calorie. If you are struggling with hunger on a deficit, building meals around high-satiety whole foods is one of the simplest levers you can pull.