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Food Satiety Index Calculator

Free satiety index calculator 2026 for 24+ foods (Holt 1995). White bread = 100. Pick high SI foods to feel full longer per calorie. Calculate now.

Data verified · June 2026
Edited by Martín Rodríguez
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Data updated: Apr 16, 2026 · Source: NIH NIDDK — Weight Management

Edited by: Martín Rodríguez (editorial policy )

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How to use this calculator

Follow this tool’s steps, then review its formula, assumptions, and limits below.

Step by step

Select the foodPick a food from the dropdown menu (boiled potato, oatmeal, croissant, etc.) to look up its satiety index value.

Click CalculatePress the Calculate button to see the satiety index score, classification and comparison vs the white bread reference (SI=100).

Review the classificationCheck whether the food is high (SI>150), medium (100-150) or low (<100) satiety. Higher means longer fullness per calorie.

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.

Satiety Index (SI) of Common Foods — Holt et al. 1995

Food	Satiety Index (SI)	Category
Boiled Potato	323	Vegetables
White Fish	225	Protein
Oatmeal	209	Grains
Orange	202	Fruit
Apple	197	Fruit
Whole Wheat Pasta	188	Grains
Lean Beef	176	Protein
Whole Wheat Bread	154	Grains
Egg	150	Protein
Cheese	146	Dairy
White Rice	138	Grains
Lentils	133	Legumes
Banana	118	Fruit
Sugary Cereal	118	Grains
French Fries	116	Vegetables
White Bread (reference)	100	Grains
Ice Cream	96	Dairy
Yogurt	88	Dairy
Peanuts	84	Nuts
Chocolate	70	Sweets
Donut	68	Sweets
Cake	65	Sweets
Croissant	47	Bakery

Fuente: Holt et al. (1995), European Journal of Clinical Nutrition — PubMed ID 7498104. SI measured per 240 kcal portion vs. white bread (SI=100) at 2 hours post-consumption.

How it works

What is the Satiety Index?

The Satiety Index (SI) measures how full you feel after eating a 240-calorie portion of a food, compared to white bread (baseline = 100). A score of 200 means that food produces twice the satiety of white bread at the same caloric load. Developed by Susanna Holt et al. in 1995 at the University of Sydney and published in European Journal of Clinical Nutrition.

> Key insight: SI is not about how many calories a food has — it's about how effectively those calories suppress hunger. A food can be low-calorie and still have poor satiety (e.g., rice cakes).

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How the SI Is Calculated

Holt's team fed 11–13 healthy volunteers 240-calorie portions of each food after an overnight fast. Participants rated their hunger on a visual analog scale every 15 minutes for 2 hours. The area under the hunger-suppression curve was compared to white bread and expressed as a percentage. Foods were tested on separate days to avoid carryover effects.

What this means practically: The score reflects subjective hunger suppression over 120 minutes — not nutrient absorption, not long-term fullness, not blood glucose behavior beyond 2 hours.

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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

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Why Potatoes Rank #1

1. High water content (~79%): water adds volume without calories, physically stretching the stomach.
2. Low energy density: ~87 kcal per 100g means you eat a large mass for 240 kcal.
3. Protease inhibitor II: a protein unique to potatoes shown in studies to stimulate cholecystokinin (CCK), a satiety hormone.
4. Resistant starch (especially when cooled after cooking): ferments in the colon, slows gastric emptying, and may improve leptin sensitivity.

Note: these benefits apply to boiled or baked potatoes. French fries score only 116 — added fat alters gastric emptying rate and removes the water-content advantage.

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Factors That Increase Satiety

Protein: the most satiating macronutrient per calorie; 20+ grams per meal activates peptide YY and GLP-1 release.

Fiber: 5+ grams per serving slows gastric emptying and adds physical bulk.

High water content: foods >60% water (fruits, vegetables, broths) provide volume for few calories.

Solid form over liquid: chewing triggers cephalic-phase satiety signals; the same food in liquid form is consistently less satiating (Mattes, 2005).

Low energy density: foods below 1.5 kcal/g allow larger portions within a calorie budget.

Factors That Reduce Satiety

Added sugar: spikes blood glucose rapidly, leading to faster return of hunger.

Fat + sugar combinations: this specific pairing (chocolate, ice cream, croissants) activates reward circuits that override homeostatic fullness signals.

Liquid calories: juice, soda, and even smoothies bypass the satiety mechanisms triggered by solid food.

Ultra-processed foods: typically engineered for low chewing resistance and high palatability — both reduce satiety duration.

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What the Satiety Index Does NOT Include

Foods outside the original 38-item list (the 1995 study was small by modern standards).

Long-term fullness beyond 2 hours.

Individual variation (age, gut microbiome, insulin sensitivity all affect satiety responses).

Mixed meals — the SI was tested on single foods in isolation. A potato eaten with butter or sour cream will behave differently.

Nutritional quality — a high SI score doesn't mean a food is nutritionally complete.

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Common Mistakes When Using SI

Mistake	Reality
"High SI = healthy food"	Boiled potato has SI 323 but minimal micronutrient density compared to leafy greens
"Low SI means fattening"	Peanuts (SI 84) are calorie-dense but associated with lower body weight in long-term studies
"SI applies to any portion"	The index is calibrated to 240-calorie portions only — extrapolating to other amounts is approximate
"Yogurt is barely satiating"	Plain Greek yogurt (higher protein) wasn't in the 1995 study; the tested yogurt was standard sweetened variety

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Practical Use

For weight management, prioritize foods with SI >150 at meals where appetite control matters most (typically breakfast and lunch). Aim for 60% of daily calories from high-SI foods as a starting heuristic — but combine this with caloric density awareness, not SI alone.

The SI is a useful decision heuristic, not a clinical prescription. Consult a registered dietitian before making significant dietary changes, especially if managing diabetes, kidney disease, or an eating disorder history.

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.

A boiled potato is 7× more filling than a croissant at equal calories — supporting USDA Dietary Guidelines recommendations for whole, minimally processed foods.

Disclaimer: For guidance only; this does not replace diagnosis, treatment, or professional follow-up. Consult a licensed healthcare professional.

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.

Sources & references

Methodology & trust

Editorial

Health calculator with its formula verified automatically against USDA Dietary Guidelines for Americans 2020-2025, per our editorial policy and methodology.

Updates

Updated: June 2026. Parameters are verified periodically against the cited sources.

Privacy

Calculations run 100% in your browser. We do not store or transmit your data.

Limitations

Indicative results. For critical decisions, consult a professional.

📌 How to cite this calculator

Rodríguez, M. (2026). Food Satiety Index Calculator. Hacé Cuentas. https://hacecuentas.com/en/food-satiety-index

Content licensed under CC-BY 4.0 — reuse it citing the source with a link to Hacé Cuentas.

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