Satiety Index

Foods That Satisfy You

May 1, 1998

Each of the following foods is rated by how much additional food people ate after consuming them to satisfy their hunger. Tip: If you want to lose weight, avoid the lower numbers!

All are compared with white bread, which is ranked at 100:

Bakery Products:

  • Croissant: 47
  • Cake: 65
  • Doughnuts: 68
  • White bread: 100
  • Cookies: 120
  • Crackers: 127

Snacks and Confectionery:

  • Mars Bar: 70
  • Peanuts: 84
  • Yogurt: 88
  • Chips: 91
  • Ice cream: 96
  • Jellybeans: 118
  • Popcorn: 154

Breakfast Cereals w/Milk:

  • Muesli: 100
  • Sustain: 112
  • Special K: 116
  • Cornflakes: 118
  • Honeysmacks : 132
  • All-Bran: 151
  • Oatmeal: 209

Protein-Rich Foods:

  • Lentils: 133
  • Cheese: 146
  • Eggs: 150
  • Baked beans: 168
  • Beef steak: 176
  • Ling fish: 225

Carbohydrate-Rich Foods:

  • French fries: 116
  • White pasta: 119
  • Brown rice: 132
  • White rice: 138
  • Grain bread: 154
  • Wholemeal bread: 157
  • Brown pasta: 188
  • Potatoes: 323


  • Bananas: 118
  • Grapes: 162
  • Apples: 197
  • Oranges: 202

- - - - -

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.

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