Food Satiety Index Calculator
The Satiety Index (SI) quantifies how full a food makes you feel 2 hours after eating, with white bread as the reference (=100). Originally developed by Holt et al. (1995), the index is widely cited in USDA Dietary Guidelines for Americans research and NIH obesity studies. Boiled potatoes rank highest at 323, croissants score just 47. Choosing high-SI foods reduces total daily calorie intake by 20–30% — a practical strategy aligned with CDC healthy eating guidelines and MyPlate.gov recommendations for US adults targeting sustainable weight management.
When to use this calculator
- You're trying to lose weight and want to choose foods that keep you satisfied longer.
- You arrive at lunch hungry and want to improve your breakfast to break the cycle.
- You're a student or office worker looking for snacks that actually last until your next meal.
- You pack school lunches and want your kids to stay full, not snacking all day.
- You're an athlete in a cutting phase and need maximum appetite control.
Example: Boiled Potato vs. Croissant
- Boiled Potato: SI = 323.
- Croissant: SI = 47.
- The potato fills you up ~7× more than a croissant at the same calories.
- This explains why diets rich in starches tend to reduce hunger.
How it works
1 min readWhat is the Satiety Index?
The Satiety Index (SI) measures how full you feel after eating 240 calories of a food, compared to white bread (=100). Developed by Holt et al. in 1995 at the University of Sydney.
Complete Holt 1995 Food Chart
| Food | SI |
|---|---|
| Boiled Potato | 323 |
| White Fish | 225 |
| Oatmeal | 209 |
| Orange | 202 |
| Apple | 197 |
| Whole Wheat Pasta | 188 |
| Lean Beef | 176 |
| Whole Wheat Bread | 154 |
| Egg | 150 |
| Cheese | 146 |
| White Rice | 138 |
| Lentils | 133 |
| Banana | 118 |
| Sugary Cereal | 118 |
| French Fries | 116 |
| White Bread (ref.) | 100 |
| Ice Cream | 96 |
| Yogurt | 88 |
| Peanuts | 84 |
| Chocolate | 70 |
| Donut | 68 |
| Cake | 65 |
| Croissant | 47 |
Why Potatoes Are So Filling
1. High volume density (water + fiber).
2. Low caloric density (~87 kcal per 100g).
3. Resistant starch when cooled.
Factors That Increase Satiety
Factors That REDUCE Satiety
Practical Use
For weight loss, aim for 60% of daily calories from foods with SI >150. Consult a registered dietitian.
Frequently asked questions
What is the satiety index and why does it matter?
The satiety index (SI) measures how full a food makes you feel relative to white bread. Higher SI foods help you eat fewer total calories, making weight loss easier and more sustainable.
Why are boiled potatoes the most filling food?
Potatoes rank highest (SI=323) due to their high water and fiber content, low calorie density, and resistant starch when cooled—all factors that fill your stomach without excess calories.
Is white bread low in satiety?
White bread is the reference point (SI=100). It's not inherently low-satiety, but many foods are significantly more filling, especially whole grains, proteins, and vegetables.
Why do croissants score so low on the satiety index?
Croissants have SI=47 because they combine refined flour, added fat, and sugar—highly processed ingredients that don't trigger fullness signals in your brain.
Can I use the satiety index for weight loss?
Yes. Eating high SI foods automatically reduces your overall calorie intake by 20–30% because you feel fuller longer and snack less between meals.
What's the difference between satiety and hunger?
Satiety is the feeling of fullness after eating. Hunger is the desire to eat. High SI foods increase satiety, reducing hunger—helping you eat less without feeling deprived.
How can I improve the satiety of my meals?
Add protein (20+ grams), increase fiber intake (vegetables, legumes), drink water with meals, and chew slowly. Avoid sugary, ultra-processed foods.
Does satiety index work for people trying to maintain weight?
Absolutely. High SI foods naturally regulate appetite, preventing overeating and making weight maintenance easier than counting calories alone.