Estimate how filling a food is.
Fullness per calorie is driven by four measurable properties: protein, which is the most satiating macronutrient gram for gram; fiber, which adds bulk and slows gastric emptying; water content, which adds volume without energy; and energy density, which works against all three. This index weights those four so foods can be ranked, and the breakdown shows whether a low score comes from missing protein and fiber or from concentrated energy.
Satiety index
Score = 20 + protein x 2.5 + fiber x 3.0 + water percent x 0.25 - energy density x 15, capped to 0-100
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
No. Published satiety index work ranks foods against white bread using human trials. This is a transparent weighted model built from the four properties those trials found to matter, useful for comparing foods rather than predicting an exact appetite response.
Boiled potatoes, broth soups, oats, plain Greek yoghurt, white fish, lean meat, eggs and most whole fruit and vegetables. They combine high water or fiber with low energy density.
Because it has the strongest evidence behind it. People tend to eat a fairly consistent weight of food per meal, so halving energy density roughly halves calories eaten before fullness arrives.