What you eat determines how full you feel. Different foods affect satiety in different ways.
You need fewer calories to feel satisfied from boiled potatoes or oatmeal than from ice cream or a croissant.
Filling foods help ward off hunger and may help you eat less at your next meal. Over time, this can support weight management.
Lose weight
Gain muscles
Eat healthy
Explore new cuisines
Maya T.
Available on the App StoreThis article covers 15 incredibly filling foods — but first, let’s look at what makes certain foods more satisfying than others.
What makes a food filling?
Satiety is the feeling of fullness and loss of appetite after eating.
Researchers developed a tool called the satiety index to measure this effect. A 1995 study tested 240-calorie servings of 38 different foods and ranked them by their ability to satisfy hunger.1
Foods scoring above 100 were considered more filling, while those below 100 were less filling. The scale helps identify which foods keep you satisfied on fewer calories.
Filling foods tend to share these characteristics:
- High in protein. Protein is the most filling macronutrient. It changes levels of satiety hormones like ghrelin and GLP-1.2
- High in fiber. Fiber adds bulk and slows digestion, helping you feel full longer.
- High in volume. Foods containing lots of water or air promote satiety.
- Low in energy density. Foods low in calories relative to their weight are very filling. They typically contain lots of water and fiber but little fat.
Whole, unprocessed foods are generally more filling than processed options.
Summary: Filling foods tend to be high in protein or fiber, high in volume, and low in energy density. These foods score high on the satiety index.
1. Boiled potatoes
Potatoes are nutritious and surprisingly filling.
Cooked, unpeeled potatoes provide vitamin C, potassium, and moderate amounts of fiber and protein with almost no fat.
Boiled potatoes scored 323 on the satiety index — the highest of all 38 foods tested and nearly 7 times higher than croissants, which scored lowest.1
One study found that people who ate a meal with potatoes felt less hungry than those who ate the same meal with rice or pasta.
Some evidence suggests potatoes contain a protein called proteinase inhibitor 2 (PI2) that may help suppress appetite.
Summary: Boiled potatoes scored highest on the satiety index. They can help you feel full while eating fewer total calories.
2. Eggs
Eggs are highly nutritious.
Most nutrients are in the yolk, including the antioxidants lutein and zeaxanthin, which benefit eye health.
Eggs provide about 6 grams of high-quality protein with all nine essential amino acids.
They score high on the satiety index. Studies show that people who eat eggs for breakfast feel less hungry and eat fewer calories later in the day compared to those eating cereal.
Suggested read: What is the Healthiest Way to Cook and Eat Eggs?
Summary: Eggs are nutrient-dense and high in protein. They help reduce hunger and calorie intake later in the day.
3. Oatmeal
Oatmeal is a filling breakfast option that ranks third on the satiety index.
It’s fairly low in calories and high in soluble fiber, particularly beta-glucan, which helps you feel full by absorbing water and slowing digestion.
Studies show people feel fuller and eat fewer calories at lunch after eating oatmeal compared to ready-to-eat breakfast cereal.
Soluble fiber may also help release satiety hormones and delay stomach emptying.
Summary: Oatmeal is very filling due to its high fiber content. It can help you eat fewer calories throughout the day.
4. Fish
Fish is loaded with high-quality protein and omega-3 fatty acids.
Studies suggest omega-3s may increase feelings of fullness, particularly in people with overweight or obesity.
Fish scored higher than all other protein-rich foods on the satiety index, including eggs and beef — ranking second overall among all foods tested.1
Research comparing fish, chicken, and beef protein found fish had the strongest effect on satiety.
Summary: Fish is rich in protein and omega-3 fatty acids. It may be more filling than other protein sources.
5. Soups
Though liquids are often considered less filling than solid foods, soups are an exception.
Research shows soups can be more filling than solid meals with the same ingredients.
In one study, smooth soup had the greatest impact on fullness and stayed in the stomach longest, followed by chunky soup.
Summary: Soups can be very filling despite being liquid. They may stay in the stomach longer and prolong fullness.
6. Meat
High-protein foods like lean meat are very filling.
Beef scored 176 on the satiety index — second highest among protein-rich foods, right after fish.
Eating high-protein meals has a greater impact on hunger-regulating hormones than high-carb meals.
Summary: Meat is high in protein and very filling. Beef scored second among protein foods on the satiety index.
7. Greek yogurt
Greek yogurt is thicker than regular yogurt and typically higher in protein.
It makes a great breakfast or snack that can keep you satisfied until your next meal.
Studies show that women who ate high-protein Greek yogurt as an afternoon snack felt fuller and ate dinner later than those who ate lower-protein yogurt.
Summary: Greek yogurt’s high protein content helps increase fullness and reduce hunger.
8. Vegetables
Vegetables are nutritious, high in volume, and low in calories.
They contain fiber and water that add bulk to meals and help you feel full.
Studies show that eating a salad before a main course reduces overall calorie intake for the meal.
Summary: Vegetables are rich in fiber and water. Eating them before a meal can help reduce total calorie intake.
9. Cottage cheese
Cottage cheese is low in fat and carbs but high in protein.
Its high protein content helps you feel full while consuming relatively few calories.
Research suggests cottage cheese has a filling effect similar to eggs.
Summary: Cottage cheese is high in protein and has a filling effect comparable to eggs.
10. Legumes
Legumes like beans, peas, lentils, and peanuts are rich in fiber and plant-based protein with relatively low energy density.
A review of studies found that people felt 31% fuller after eating legumes compared to meals of pasta and bread.
Suggested read: 9 Healthy Beans and Legumes You Should Try for Better Health
Summary: Legumes are high in fiber and protein. They may help you feel significantly fuller than grain-based foods.
11. Fruit
Fruit has low energy density and high fiber content, which may slow digestion and help you feel full longer.
Apples and oranges score around 200 on the satiety index.
Whole fruit is much more filling than fruit juice, which lacks fiber.
Summary: Whole fruit is high in fiber and provides bulk. It’s more filling than fruit juice.
12. Quinoa
Quinoa is a complete protein source containing all essential amino acids.
It’s also higher in fiber than most grains.
The combination of protein and fiber may increase fullness and help you eat fewer calories overall.
Summary: Quinoa’s protein and fiber content may help increase feelings of fullness.
13. Nuts
Nuts like almonds and walnuts are energy-dense snacks high in healthy fats and protein.
Studies show they’re very filling.
Research also suggests chewing nuts thoroughly enhances their satiating effect. One study found that chewing almonds 40 times reduced hunger more than chewing 10 or 25 times.
Summary: Nuts are rich in healthy fats and protein. Chewing them thoroughly may enhance fullness.
14. MCT Oil
Medium-chain triglyceride (MCT) oil contains fatty acids that enter the liver quickly and can be converted into ketone bodies.
Some research suggests ketones may reduce appetite.
Studies show people who consume MCT oil with breakfast eat significantly fewer calories throughout the day.
Summary: MCT oil may reduce appetite and calorie intake by producing ketone bodies.
15. Popcorn
Popcorn is a whole grain food high in fiber, with over 1 gram per cup.
Studies show popcorn is more filling than other popular snacks like potato chips.
Its filling effect comes from high fiber content and low energy density.
Plain air-popped popcorn is the healthiest option. Adding lots of butter significantly increases calories.
Summary: Popcorn is high in fiber and low in energy density, making it more filling than many other snacks.
Summary
Filling foods share common traits: they tend to be high in protein or fiber, high in volume, and low in energy density.
These foods are typically whole, unprocessed options rather than highly processed foods.
Focusing on filling, nutrient-dense foods may help you manage your weight by naturally reducing how much you eat.
Sarah M.
Linda P.
Maya T.
Marcus J.
Emma R.
Amanda K.
Chris B.
David L.
James W.
Jennifer S.
Kevin H.
Lisa C.
App Store ★★★★★
