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 vs. that of fat and carbohydrates, if you don’t get enough protein in your diet, the risk of you eating more calories increases.
There’s a lot of debate among health + fitness professionals as to what’s the minimum amount of protein one should eat. At BodyCircuit, we treat everyone different depending on current fitness regiment, but typically we advise our clients to be eating at least 0.7 grams of protein per pound of body weight (there are exceptions btw).
For those struggling with keeping in a calorie deficit, take note of the below “Satiety Index of Common Foods”. Even though the study is now 30 years old, there’s some lasting wisdom.
It’s worth trying some of the higher index foods to support in curbing your appetite.
The 1995 study conducted by researchers at the University of Sydney, titled "A Satiety Index of Common Foods," evaluated the satiating effects of 38 common foods. Each food was assigned a Satiety Index (SI) score relative to white bread, which was set at 100. Foods scoring above 100 are considered more satiating than white bread, while those below are less so.
Here's the complete list of foods and their Satiety Index scores broken down by primary macronutrient categories:
🥩 High-Protein Foods
Ling Fish 225%
Beef 176%
Eggs 150%
Cheese 146%
Yogurt 88%
Peanuts 84%
Mars Candy Bar* 70% (mixed, but protein/fat combo)
🌾 High-Fiber Foods (often carbs too)
Oranges 202%
Apples 197%
Brown Pasta 188%
Baked Beans 168%
Grapes 162%
Wholemeal Bread 157%
Grain Bread 154%
Popcorn 154%
All-Bran 151%
Lentils 133%
Brown Rice 132%
Muesli 100%
Bananas 118%
🍞 Carbohydrate-Dominant Foods (low fiber)
Boiled Potatoes 323%
Porridge/Oatmeal 209%
White Rice 138%
Honeysmacks 132%
Crackers 127%
Cookies 120%
White Pasta 119%
Cornflakes 118%
Jellybeans 118%
Special K 116%
French Fries 116%
Sustain 112%
White Bread 100%
🧈 Fat-Dominant / Low Satiety Foods
Ice Cream 96%
Crisps 91%
Cake 65%
Doughnuts 68%
Croissant 47%