The Satiety Index
Developed in 1995 by Dr. Susanne Holt, the Satiety Index measures how full people feel after eating 240-calorie portions of specific foods.
The Variables of Satiety
Three primary macronutrient/structural factors correlate heavily with high satiety:
- Protein Density: Triggers PYY and GLP-1 hormones.
- Fiber Volume: Physical gastric distension.
- Water Content: Lowers energy density without adding calories.
Potatoes (boiled) hold the highest recorded score at 323%, while a croissant scores 47%.
Satiety Matrix
| Food | Score |
|---|---|
| Boiled Potatoes | 323% |
| Oatmeal | 209% |
| Apples | 197% |
| White Bread | 100% (Baseline) |
| Croissant | 47% |
Tools
Use our Satiety Estimator to calculate the theoretical satiety of a meal.